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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/11/17

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LCM

Warm up
2 x 200 3:45
2 x 200 4:00 50st/50fr
8 x 50 1:05 choice

Kick set
1 x 200 5:00
6 x 50 1:20 desc 1-3/4-6

Stroke set
3x
1 x 50 1:20 stroke drill
1 x 50 1:20 stroke moderate
1 x 100 2:20 stroke strong 85%
[RD1 best stroke, RD2 worst stroke, RD3 choice]
[Fly drill: one arm, switching every 3 strokes]
[Back drill: two arm swim]
[Breast drill: 2 kicks, 1 pull breathing only on pull]

Free/pull set
4x
1 x 200 3:20 moderate stretch it out
1 x 200 3:20 strong 85%

Warm down
4 x 50 1:00

Total: 4100

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