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  1. Sarasota Y Sharks Masters GOLD Workout 3/7/17

    by , March 6th, 2017 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:10
    6 x 25 stroke 2 of each :40
    4 x 100 1:30
    6 x 25 stroke 2 of each :40
    4 x 100 kick 2:10

    Freestyle sprint set
    1 x 50 easy 1:30
    1 x 100 90% 1:30
    1 x 50 easy 1:30
    1 x 50 90% 1:00
    1 x 50 easy 1:30
    4 x 25 sprint :30

    IM/stroke set (John Sylvester's Fav Set)
    4 x 25 :25 [1 of each stroke]
    8 x 25 :30 [2 of each stroke]
    12 x 25 :35 [3 of each stroke]
    16 x 25 :40 [4 of each stroke]

    Free/pull set
    1 x 200 mod 3:00
    2 x 100 neg split 1:30
    4 x 50 descend 1:00
    4 x 50 be consistent :45
    2 x 100 descend 1:20
    1 x 200 best effort 3:00

    Warm down
    4 x 50 1:00
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