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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/7/17

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SCY

Warm up
2 x 200 3:10
6 x 25 stroke 2 of each :40
4 x 100 1:30
6 x 25 stroke 2 of each :40
4 x 100 kick 2:10

Freestyle sprint set
1 x 50 easy 1:30
1 x 100 90% 1:30
1 x 50 easy 1:30
1 x 50 90% 1:00
1 x 50 easy 1:30
4 x 25 sprint :30

IM/stroke set (John Sylvester's Fav Set)
4 x 25 :25 [1 of each stroke]
8 x 25 :30 [2 of each stroke]
12 x 25 :35 [3 of each stroke]
16 x 25 :40 [4 of each stroke]

Free/pull set
1 x 200 mod 3:00
2 x 100 neg split 1:30
4 x 50 descend 1:00
4 x 50 be consistent :45
2 x 100 descend 1:20
1 x 200 best effort 3:00

Warm down
4 x 50 1:00

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