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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/28/17

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SCY

Warm up
2 x 150 2:30
6 x 50 1:00
12 x 25 stroke, 4 of each :40
3 x 100 descend 1:30
2 x 150 kick, last 50 strong 3:15

Freestyle sprint set
3x
1 x 100 25easy/25strong 1:45
1 x 50 mod 1:00
1 x 100 90% 2:00

IM/stroke set
3x
1 x 100 25st/25fr 1:45
1 x 50 free mod 1:00
1 x 100 stroke 90% 2:15
[RD1 fly, RD2 back, RD3 breast]

Free/pull set
3 x 150 long & strong 2:15
3 x 150 last 50 strong 2:10
3 x 150 descend 1-3 2:00
1 x 150 warm down 2:30

Total: 4500

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