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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/31/17

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SCY

Warm up
3 x 100 1:45
9 x 50 1:05 2 stroke/1 free
3 x 100 1:30
9 x 50 :50 desc 1-3,4-6,7-9

Kick set
2x
1 x 100 2:15
2 x 50 1:15 25fast/25easy
4 x 25 :45 sprint

IM/stroke set
3x
3 x 25 :40
2 x 25 :30
1 x 25 :40 easy free
1 x 50 1:30 fast
RD1 fly, RD2 back, RD3 brst

Free/pull set
1 x 500 7:00 long & strong
5 x 100 1:30 last 25 strong
5 x 100 1:20 neg split

Warm down
4 x 50 1:00

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