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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/18/17

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Back from the hurricane and back from USMS Convention...it's been a long two weeks and we're happy to be getting back to normal.

SCY

Warm up
3 x 100 1:45
6 x 50 1:15 stroke 2 of each
3 x 100 1:30

Kick set
6 x 50 1:15 25fast/25easy

Main set
4 x 50 1:10 fly [#1 right arm only, #2 left arm only, #3 perfect stroke, #4 strong]
4 x 50 1:10 back [#1 right arm only, #2 left arm only, #3 perfect stroke, #4 strong]
4 x 50 1:10 brst [#1/2 2 kicks,1 pull, #3 perfect stroke, #4 strong]
4 x 50 1:10 free [#1 catchup, #2 fist drill, #3 perfect stroke, #4 strong]
3 x 50 1:05 fly desc 1-3
3 x 50 1:05 back desc 1-3
3 x 50 1:05 brst desc 1-3
3 x 50 1:05 free desc 1-3
2 x 50 1:00 fly 25fast/25easy
2 x 50 1:00 back 25fast/25easy
2 x 50 1:00 brst 25fast/25easy
2 x 50 1:00 free 25fast/25easy
1 x 50 :50 fly strong
1 x 50 :50 back strong
1 x 50 :50 brst strong
1 x 50 :50 free strong

Free/pull set
3 x 300 4:15 long & strong

Warm down
4 x 50 1:00

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