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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/5/17

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SCY

Warm up
1 x 300 4:30
3 x 100 2:00 50st/50fr
3 x 100 1:30 desc 1-3

Kick set
6 x 50 1:15 desc 1-3/4-6
6 x 25 :40 sprint

Main set
4 x 25 :25 IM order
3 x 100 2:00 50fly/50free desc 1-3
4 x 25 :30 IM order
3 x 100 2:00 50back/50free desc 1-3
4 x 25 :35 IM order
3 x 100 2:00 50brst/50free desc 1-3
4 x 25 :40 IM order
3 x 100 2:00 50freefast/50free desc 1-3

Free/pull set
4 x 100 1:30 desc 1-4
1 x 200 3:00 strong
3 x 100 1:30 desc 1-3
1 x 150 2:15 strong
2 x 100 1:30 desc
1 x 100 1:30 strong
1 x 100 1:30 mod
1 x 50 :45 strong

Warm down

4 x 50 1:00

Total: 4650

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