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  1. Sarasota Y Sharks Masters GOLD Workout 2/27/17

    by , February 26th, 2017 at 10:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:30
    4 x 75 1:30 IM
    3 x 100 1:30
    6 x 50 1:00 descend 1-3/4-6

    Kick set
    1 x 100 2:15
    8 x 25 :45 sprint kick

    IM/stroke set
    1 x 300 5:30 IM
    6 x 25 :40 fly
    1 x 200 3:30 IM
    6 x 25 :40 back
    1 x 100 1:45 IM
    6 x 25 :40 breast

    Free/pull/kick set (Julie Salvetti's Fav Set)
    5 x 300 5:15 [pull, kick, fast swim by 100...continuous]
    [Use paddles, pull buoy, and fins. Drop pull bouy at turn for kick.]

    Warm down
    4 x 50 1:00

    Total: 4250
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