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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/31/17

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SCY

Warm up
3 x 125 2:15
3 x 75 IM 1:30
3 x 50 choice 1:00
3 x 75 1:15
3 x 125 1:50

Kick set
6 x 75 last 25 strong 2:00

IM/Stroke set
2x
1 x 100 50 fly/50 back1:45
1 x 100 50 back/ 50 breast 1:45
1 x 100 50 breast/50 free 1:45
1 x 200 IM strong 4:00

Free/pull set
4 x 100 build to 85% 1:30
1 x 200 85% 3:30
4 x 75 build to 85% 1:05
1 x 150 85% 2:40
4 x 50 build to 85% :50
1 x 100 85% 2:00
4 x 25 build to 85% :30
1 x 50 85% 1:00

Warm down
4 x 50 1:00 easy

Total: 4500

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