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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/22/17

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SCY

Warm up
1 x 200 3:15
4 x 50 1:00
1 x 200 3:00
6 x 50 stroke 1:10
1 x 200 3:00
4 x 50 descend :50

Kick set
1 x 200 4:30
2 x 100 2:15
8 x 25 sprint :40

IM/stroke set
3x
2 x 25 stroke :40
1 x 50 stroke 1:10
1 x 200 IM 3:30
[RD1 fly, RD2 back, RD3 brst]

Free/pull set
1 x 200 long & strong 3:00
4 x 50 last 25 strong :50
1 x 200 last 50 strong 3:00
4 x 50 descend :45
1 x 200 negative split 3:00
4 x 50 make them :40
1 x 200 best effort 3:00

Warm down
4 x 50 1:15

Total: 4400

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