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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/22/17

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SCY

Warm up
1 x 300 5:00
4 x 75 IM/stroke 1:30
3 x 100 1:30
4 x 75 IM/stroke 1:30
6 x 50 desc 1-3/4-6 :50

Kick set #1
2 x 200 4:30

IM/stroke set
4x
3 x 25 stroke :40
1 x 75 IM/stroke strong 1:30
RD1 fly, RD2 back, RD3 brst, RD4 choice

Kick set #2
12 x 25 :40
Alt 1 underwater dolphin/1 surface kick

Free/pull set
1 x 300 long & strong 4:20
4 x 75 last 25 strong 1:10
6 x 50 desc 1-3/4-6 :50
4 x 75 last 50 strong 1:10
2 x 150 last 100 strong 2:10

Warm down
4 x 50 1:00

Total: 4500

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