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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/19/17

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SCY

Warm up
4 x 75 1:20
4 x 75 1:30 25st/25fr/25st
4 x 75 1:10
4 x 75 1:30 IM

Kick set
4 x 125 2:45 last 25 fast

Stroke set
4x
6 x 25 :40 2-drill, 4-swim
1 x 100 2:15 strong
[RD1 fly, RD2 back, RD3 brst, RD4 free]
[Fly drill: 2 strokes left arm, 2 right, 2 both]
[Back drill: double-arm swim]
[Brst drill: 2 kicks, 1 pull...breathe on pull only]
[Free drill: swim right arm only, breathe left / swim left arm only, breathe right]

Free/pull set
6 x 75 1:10 last 25 strong
1 x 75 1:10 easy
5 x 75 1:05 neg split
1 x 75 1:10 easy
4 x 75 1:00 desc 1-4
1 x 75 1:10 easy
3 x 75 :55 make them
1 x 75 1:10 easy

Warm down
4 x 50 1:00

Total: 4550

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