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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/14/17

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SCY, only a one hour practice again today

Warm up
1 x 200 3:00
2 x 150 3:00 75IM/75free
3 x 100 1:30
4 x 50 1:15 kick

Main set
3x
1 x 125 2:00 IM
3 x 25 :35 sprint
[125s: RD1 50fly, RD2 50back, RD3 50brst]
[25s: RD1 fly, RD2 back, RD3 brst]

Freestyle/pull set
4x
1 x 150 2:10 [2:00]
2 x 75 1:05 [1:00]
3 x 50 :50 [:40]

Warm down
2 x 50 1:00

Total: 3500

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