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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/4/17

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SCY

Warm up

2 x 150 2:30
4 x 75 1:15
6 x 50 stroke 2 fly, 2 back, 2 breast 1:15
3 x 100 1:30

Kick/IM/Stroke/Free set
1 x 75 kick 1:30
1 x 75 stroke 1:30
1 x 75 IM 1:30
1 x 75 free 1:30
4x through
75 strokes: Rd1=fly, 2=back, 3=breast, 4=free
75 IMs: Descend 1-4
75 freestyles: Descend 1-4

Free/pull set
3 x 50 descend 1-3 1:00
1 x 50 90% 1:15
3 x 75 descend 1-3 1:15
1 x 75 90% 1:30
3 x 100 descend 1-3 1:30
1 x 100 90% 2:00
3 x 200 descend 1-3 3:00
1 x 200 90%

Warm down
4 x 50 1:00

Total: 4300 yards

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