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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/13/17

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SCY

Warm up
2 x 150 2:30
3 x 100 1:30
6 x 50 stroke 2 of each 1:10
4 x 75 last 25 strong 1:10

Kick set
1 x 200 last 50 fast 4:30
1 x 100 last 25 strong 2:15
4 x 50 1:15

IM/stroke set
2x
3 x 50 stroke 1 of each 1:10
1 x 100 IM 1:50
6 x 25 stroke 2 of each :40
1 x 100 IM 2:00

Free/pull set
3 x 200 neg split 3:00
6 x 50 desc 1-3/4-6 :50
3 x 100 last 25 strong 1:30
6 x 50 strong :45

Warm down
4 x 50 1:00

Total: 4400

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