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  1. Sarasota Y Sharks Masters GOLD Workout 12/11/17

    by , December 10th, 2017 at 03:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 IM/stroke
    5 x 50 :50 desc 1-5

    Kick set
    2 x 100 2:15
    4 x 75 1:40 last 25 fast

    Stroke set
    4x
    6 x 25 :40 desc 1-3/4-6
    1 x 100 2:00 strong
    [RD1 best stroke no free, RD2 worst stroke no free, RD3/4 choice]

    Freestyle/pull set
    2 x 300 4:15 long & strong
    4 x 150 2:05 neg split
    8 x 75 1:00 last 25 fast

    Warm down
    4 x 50 1:00

    Total: 4650
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