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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/26/17

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SCY

60 x 100 1:30 birthday swim (6000 yards)

-OR-

Warm up
4 x 100 1:40 1:30
4 x 50 stroke 1:10 1:00
4 x 25 choice :40 :30
2x through
RD1 intervals left, RD2 intervals right

Kick set
2 x 100 2:15
4 x 50 last 25 strong 1:10

IM/Stroke set
10 x 25 strong and consistent RD1-3 on :40, RD4 on :30
1 x 50 best effort 1:20
4x through
RD1 fly, RD2 back, RD3 breast, RD4 free

Free/pull set
1 x 500 long and strong 6:30
2 x 250 last 50 strong 3:15
5 x 100 descend 1-3, last two easy warm down 1:15

Total: 4500 yards

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