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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/23/17

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SCY

Warm up
3 x 100 1:45
3 x 50 stroke 1:10
3 x 100 1:30
3 x 50 stroke 1:10
3 x 100 1:30

Kick/IM/stroke set
2x
2 x 50 kick 1:10
3 x 50 stroke, 1 of each 1:10
6 x 25 stroke, 2 of each :40

Free/pull set
10 x 100
3 x 100 desc 1:30
3 x 100 desc 1:20
3 x 100 desc 1:15
1 x 100 easy 2:00

10 x 75
3 x 75 desc 1:10
3 x 75 desc 1:05
3 x 75 desc 1:00
1 x 75 easy 2:00

10 x 50
3 x 50 desc :50
3 x 50 desc :40
3 x 50 desc :40
1 x 50 easy 2:00

10 x 25 swim 2 fast, 1 easy :30

Warm down
4 x 50 1:00

Total: 4700

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