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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/1/17

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SCY

Warm up
3 x 100 1:45
4 x 75 1:30 IM/stroke
4 x 75 1:15 desc

Kick set
4 x 75 1:45 last 25 fast

Main set
3x
1 x 25 :40 fly or brst
1 x 50 1:00 back or free
1 x 75 1:30 brst or fly
1 x 100 2:00 free or back

Sprint freestyle set
3x
1 x 25 :30 easy
1 x 50 1:00 mod
1 x 75 1:15 build
1 x 100 1:45 sprint

Free/pull set
3x
4 x 100 1:30 desc 1-4
1 x 200 3:00 strong

Warm down
4 x 50 1:00

Total: 4700

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