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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/28/16

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SCY

Warm up
2 x 200 3:15
2 x 75 IM/stroke 1:30
2 x 200 3:00
6 x 25 2 fly, 2 back, 2 breast :40

Kick set
4 x 100 last 25 fast 2:15

Freestyle set
2 x 50 moderate 1:00
1 x 50 establish your 200 free pace 1:30
1 x 200 Race pace 100% 4:00
2 x 50 moderate 1:00
1 x 50 establish your 100 free pace 1:30
1 x 100 Race pace 100% 2:30
2 x 50 moderate 1:00
1 x 50 Race pace 100% 2:00

Free/pull set
1 x 200 3:00 2:40
1 x 100 1:30 1:20
1 x 50 1:00 1:00
4x through
*Rd1/2 intervals left, Rd3/4 intervals right

IM/stroke set
6 x 25 :40
3x through
Rd1 Fly, Rd2 Back, Rd3 Breast

Warm down
4 x 50 1:00

Total: 4300 yards

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