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  1. Sarasota Y Sharks Masters GOLD Workout 3/5/18

    by , March 2nd, 2018 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:20
    4 x 75 1:30 IM/stroke
    5 x 50 :50 desc 1-5

    Kick set
    3 x 100 2:15 last 25 fast

    Main set
    4x
    1 x 100 2:00
    2 x 75 1:30
    3 x 50 1:00
    4 x 25 :45
    [RD1 25s fast, RD2 50s fast, RD3 75s fast, RD4 100 fast]
    [All swims are choice]
    [All non fast swims are mod w/perfect stroke]

    Free/pull set
    8 x 100 1:30 odds: build, evens: strong

    Warm down
    4 x 50 1:00

    Total: 4300
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