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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/21/17

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SCY

Warm up
2 x 200 3:10
4 x 100 1:30
8 x 50 25st/25fr 1:05

Kick set
1 x 200 4:30
4 x 75 last 25 strong 1:45

IM/stroke set
2x
1 x 25 fly :40
1 x 50 back1:10
1 x 75 breast 1:30
1 x 25 back :40
1 x 50 breast 1:10
1 x 75 fly 1:30
1 x 25 breast :40
1 x 50 fly 1:10
1 x 75 back 1:30

Freestyle pull set
1 x 50 moderate 1:15
8 x 50 pace, be consistent :45
1 x 50 moderate 1:15
4 x 100 last 25 strong 1:30
1 x 50 moderate 1:15
2 x 200 2:45 descend
1 x 50 moderate 1:15
1 x 400 negative split 5:30

Warm down
4 x 50 1:00

Total: 4600

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