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  1. Sarasota Y Sharks Masters GOLD Workout 10/19/17

    by , October 18th, 2017 at 03:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 choice

    Kick set
    3 x 100 2:15 desc
    6 x 25 :45 sprint

    Main set
    4x
    1 x 100 2:00 IM
    1 x 25 :45 easy
    2 x 50 1:15 strong
    1 x 25 :45 easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    2x
    3 x 100 1:30 long & strong
    3 x 75 1:05 neg split
    3 x 50 :50 desc
    3 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4350
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