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  1. Sarasota Y Sharks Masters GOLD Workout 8/20/17

    by , August 20th, 2017 at 03:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 250 4:15
    5 x 100 1:45 50st/50fr

    Kick set
    6 x 75 1:45 last 25 fast
    1 x 50 easy swim

    Stroke set
    3 x 125 2:30 IM [#1 50 fly, #2 50 back, #3 50 brst]
    3 x 75 1:30 IM desc 1-3
    3 x 50 1:05 stroke 1 of each
    6 x 25 :40 stroke 2 of each fast

    Sprint freestyle set
    1 x 25 :30 easy
    1 x 25 :30 sprint
    1 x 25 :30 easy
    2 x 25 :30 sprint
    1 x 25 :30 easy
    3 x 25 :30 sprint
    1 x 25 :30 easy
    4 x 25 :30 sprint
    1 x 25 :30 easy
    5 x 25 :30 sprint

    Free/pull set
    1 x 300 4:30 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 last 25 strong
    6 x 50 :45

    Warm down
    4 x 50 1:00

    Total: 4600
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