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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/30/17

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SCY

Warm up
1 x 200 3:15
4 x 100 1:45 50catch-updrill/50swim
4 x 100 2:15 kick
8 x 25 :40 choice

Main set
4x
1 x 150 3:00 50kick/50drill/50swim
1 x 75 1:30 IM
3 x 25 :40 stroke desc 1-3
[RD1 fly, RD2 back, RD3 brst, RD4 choice]
[Fly drill: one arm, switching every three strokes]
[Back drill: 25 right arm only, 25 left arm only]
[Brst drill: 2 kicks, 1 pull breathing only on pull]
[Free drill: Fist drill]

Sprint set
4x
1 x 25 :30 easy
1 x 25 :30 fast
1 x 25 :30 fast
1 x 25 :30 easy
[All swims are choice]

Free/pull set
5 x 75 1:10
5 x 75 1:05
5 x 75 1:00
5 x 75 :55

Warm down
4 x 50 1:00

Total: 4500

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