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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/20/17

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SCY

Warm up
2 x 200 3:15
4 x 100 2:00 25st/25fr
8 x 50 :50 choice

Main set
1 x 200 4:30 kick
1 x 200 3:30 IM
1 x 200 3:00 pull
2 x 100 2:15 kick
2 x 100 2:00 IM/stroke
2 x 100 1:30 pull
4 x 50 1:15 kick
4 x 50 1:05 stroke choice
4 x 50 :45 pull

Sprint set
5x
1 x 50 1:00 easy
2 x 25 :45 sprint
2 x 25 :45 easy
1 x 50 1:00 sprint
[RD1 best stroke (no free), RD2-3 choice stroke, RD4-5 free/choice]
[All easy swims can be free]

Warm down
4 x 50 1:00

Total: 4200

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