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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/25/17

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SCY

Warm up
4 x 100 1:45
4 x 75 1:30 IM/st
4 x 75 1:45 kick
4 x 100 1:30

Main set
10 x 75 1:20 strong last 25
10 x 50 1:05 build
10 x 25 :40 sprint
Odds: stroke, Evens: free on all

Free/pull set
3 x 200 3:00 desc 1-3
1 x 200 3:15 strong
3 x 100 1:30 desc 1-3
1 x 100 1:45 strong
3 x 75 1:05 desc 1-3
1 x 75 1:15 strong
3 x 50 :45 desc 1-3
1 x 50 :45 strong

Warm down
4 x 50 1:00

Total: 4800

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