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  1. Sarasota Y Sharks Masters GOLD Workout 4/24/18

    by , April 23rd, 2018 at 03:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/st
    4 x 75 1:45 kick
    4 x 100 1:30

    Main set
    6x
    1 x 75 1:20 mod perfect stroke
    1 x 50 1:00 build
    1 x 25 :40 fast
    [Odd rounds: stroke, Evens rounds: choice]

    Sprint set
    4x
    1 x 25 :45 sprint kick
    1 x 25 :45 sprint free
    1 x 25 :45 sprint stroke

    Free/pull set
    4 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 50 :45 desc 1-4
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4600
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