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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/16/17

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SCY

Warm up
1 x 200 3:15
4 x 100 2:00 50st/50fr
6 x 50 :50 desc 1-3/4-6

Main set
6x
1 x 50 1:10 moderate
5 x 25 :40 sprint
1 x 25 :40 easy
[RD1/4 kick, RD2/5 stroke, RD3/6 choice (stroke or free)]

Free/pull set
3 x 100 1:30
3 x 100 1:20
3 x 100 1:15
1 x 100 2:00 easy
[desc each group of 3]

3 x 75 1:10
3 x 75 1:05
3 x 75 1:00
1 x 75 2:00 easy
[desc each group of 3]

3 x 50 :50
3 x 50 :45
3 x 50 :40
1 x 50 1:00 easy
[desc each group of 3]

Warm down
4 x 50 1:00

Total: 4550

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