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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/22/17

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SCY

Warm up
4 x 125 2:15
10 x 50 1:00 choice

Kick set
1 x 200 4:30
8 x 25 :40 sprint

Stroke set
4x
2 x 25 :40 perfect stroke
1 x 125 2:30 IM
[RD1 fly, RD2 back, RD3 brst, RD4 choice]

Sprint set
6x
1 x 75 1:20 easy
1 x 75 1:20 sprint
[All rounds are choice]

Free/pull set
4x
1 x 200 3:00
1 x 100 1:30
1 x 50 :45
[Desc each swim by round]

Warm down
4 x 50 1:00

Total: 4600

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