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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/30/16

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SCY

Warm up
1 x 200 3:15
4 x 50 stroke, 1 of each IM order 1:10
4 x 100 1:30

Kick/IM/Stroke/free set
3 x 50 kick 1:10
3 x 50 Stroke, 1 fly, 1 back, 1 breast 1:10
3 x 50 free descend 1-3 1:00
2 x 75 kick 1:45
2 x 75 IM/stroke 1:30
2 x 75 free last 25 fast 1:15
1 x 150 kick 2:45
1 x 150 IM/stroke 3:00
1 x 150 free negative split 2:15
2x through
*Break 1-minute between rounds

Free/pull set
4 x 150 descend 1-4 2:15
4 x 150 last 50 fast 2:05 #4 is easy warm down

Total: 4700 yards

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