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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/3/17

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HAPPY NEW YEAR to all!

SCY

Warm up
1 x 200 3:10 3:00
1 x 150 2:20 2:15
2 x 50 1:00 :45
6 x 25 :40 :40
2x through
25s: 2 fly, 3 back, 2 breast
RD1 intervals left, RD2 right

Kick
2 x 75 1:30
3 x 50 descend 1:10
6 x 25 sprint kick :40

IM/Stroke set
6 x 25 Fly :40
1 x 200 IM/stroke 3:30
6 x 25 back :40
1 x 200 IM/stroke 3:30
6 x 25 breast :40
1 x 200 IM/stroke 3:30
25s: Swim 2 moderate/1 strong
200s: Descend 1-3

Free/pull set
3 x 150 descend 1-3 2:15
1 x 200 strong 85+% 3:00
2 x 150 last 50 strong 2:15
1 x 200 strong 85+% 3:00
1 x 150 last 100 strong 2:15
1 x 200 best effort 3:00

Warm down
4 x 50 1:00

Total: 4400 yards

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