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  1. Sarasota Y Sharks Masters GOLD Workout 9/21/17

    by , September 20th, 2017 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 50 1:05 stroke 2 of each
    4 x 100 1:30
    6 x 50 1:15 kick 25fast/25easy

    Main set
    2x
    1 x 50 1:10 fly drill
    6 x 25 :40 fly desc 1-3/4-6
    1 x 50 1:10 back drill
    6 x 25 :40 back desc 1-3/4-6
    1 x 50 1:10 brst drill
    6 x 25 :40 brst desc 1-3/4-6
    [Fly drill: 2 right arm only, 2 left, 2 both arms]
    [Back drill: Right arm only x 25, left arm only x 25]
    [Brst drill: Flutter kick with breasstroke arms]

    Free/pull set
    1 x 400 5:45 long & strong
    2 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    8 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4400
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