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  1. Sarasota Y Sharks Masters GOLD Workout 2/28/17

    by , February 27th, 2017 at 02:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:00
    12 x 25 stroke, 4 of each :40
    3 x 100 descend 1:30
    2 x 150 kick, last 50 strong 3:15

    Freestyle sprint set
    3x
    1 x 100 25easy/25strong 1:45
    1 x 50 mod 1:00
    1 x 100 90% 2:00

    IM/stroke set
    3x
    1 x 100 25st/25fr 1:45
    1 x 50 free mod 1:00
    1 x 100 stroke 90% 2:15
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    3 x 150 long & strong 2:15
    3 x 150 last 50 strong 2:10
    3 x 150 descend 1-3 2:00
    1 x 150 warm down 2:30

    Total: 4500
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