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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/7/17

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SCY

Warm up
4 x 75 1:15
6 x 50 1:05 stroke 2 of each
3 x 100 1:30
12 x 25 :30

Kick set
3 x 100 2:15
6 x 25 :40 sprint

Main set
5x
1 x 75 1:30 build
1 x 50 1:00 sprint
1 x 25 1:00 easy
[RD1 best stroke, RD2/4 stroke choice, RD3/5 free/choice]

Free/pull set
2x
4 x 100 1:30 long & strong
4 x 75 1:05 neg split
4 x 50 :50 desc
4 x 25 :30 fast

Warm down
4 x 50 1:00

Total: 4600

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