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  1. Sarasota Y Sharks Masters GOLD Workout 3/31/17

    by , March 30th, 2017 at 01:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    9 x 50 1:05 2 stroke/1 free
    3 x 100 1:30
    9 x 50 :50 desc 1-3,4-6,7-9

    Kick set
    2x
    1 x 100 2:15
    2 x 50 1:15 25fast/25easy
    4 x 25 :45 sprint

    IM/stroke set
    3x
    3 x 25 :40
    2 x 25 :30
    1 x 25 :40 easy free
    1 x 50 1:30 fast
    RD1 fly, RD2 back, RD3 brst

    Free/pull set
    1 x 500 7:00 long & strong
    5 x 100 1:30 last 25 strong
    5 x 100 1:20 neg split

    Warm down
    4 x 50 1:00
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