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  1. Sarasota Y Sharks Masters GOLD Workout 12/27/17

    by , December 26th, 2017 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    8 x 75 1:20
    8 x 50 1:05 stroke
    8 x 25 :30 strong

    Kick set
    2x
    1 x 25 :45 easy
    1 x 50 1:15 build
    1 x 75 1:45 strong
    1:00 vertical kick

    Stroke set
    6x
    2 x 25 :40 perfect stroke
    2 x 25 :40 strong
    [RD1 brst, RD2 back, RD3 fly, RD4 fly, RD5 back, RD6 brst]

    Freestyle/pull set
    1 x 50 :45 mod
    1 x 100 1:30 last 25 strong
    1 x 150 2:15 last 50 strong
    1 x 200 3:00 neg split
    1 x 250 3:45 long & strong
    1 x 250 3:20 long & strong
    1 x 200 2:40 neg split
    1 x 150 2:00 last 50 strong
    1 x 100 1:20 last 25 strong
    1 x 50 :40 strong

    Sprint set
    3x
    1 x 50 1:00 25easy/25fast
    1 x 50 1:00 25fast/25easy
    1 x 50 1:15 fast
    [RD1 best stroke no free, RD2 free, RD3 choice]

    Warm down
    4 x 50 1:00

    Total: 4250
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