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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters 5:30 AM Workout -10/25/20122

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SCY
WARM UP:
2 X 250 4:00 3:45
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.

1 X 200 kick 4:30
2 x 100 kick 2:15
6 X 50 kick-25 moderate/25 fast- 1:10
1 X 100 swim

4 X 100 2:00
4 X 75 1:30
4 x 50 1:00
4 X 25 sprint :40
Choice. Swim the fourth swim of each group at 100%

1 X 500 6:40
1 X 400 5:20
1 X 300 4:00
1 X 200 2:40
1 X 100 -
swim or pull

WARM DOWN: 4 X 50 easy 1:00

5100Y

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Swim Workouts

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