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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/24/17

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SCY

Warm up
4 x 150 2:30
3 x 100 1:45 50fist drill/50swim
6 x 50 1:00 choice

Kick set
2 x 100 2:15
4 x 50 1:05

Main set
4x
4 x 25 :40 perfect stroke
1 x 50 1:00 easy free
1 x 100 2:20 fast 85%
[RD1/3 stroke/IM, RD2/4 choice]

Free/pull set
3 x 200 3:00 long & strong
3 x 200 2:50 neg split
3 x 200 2:40 desc 1-3

Warm down
4 x 50 1:00

Total: 4600

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