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  1. Sarasota Y Sharks Masters GOLD Workout 8/20/18

    by , August 19th, 2018 at 09:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke
    4 x 75 1:15
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 75 1:45 fast

    Freestyle set
    2x
    1 x 300 4:30 long & strong
    2 x 150 2:10 last 50 strong
    4 x 75 1:05 desc 1-4

    Main set
    2x
    1 x 25 1:00 easy
    1 x 100 2:00 fast
    1 x 25 1:00 easy
    1 x 75 1:30 fast
    1 x 25 1:00 easy
    1 x 50 1:00 fast
    1 x 25 1:00 easy
    1 x 25 1:00 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4350
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