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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/6/17

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SCY

Warm up
2 x 150 2:30
3 x 100 1:30
4 x 75 1:30 IM/stroke
6 x 50 1:00 desc 1-3/4-6

Kick set
8 x 50 1:15 alt 1fast/1easy

Main set
4x
4 x 25 :40 sprint 20, shut it down
2 x 50 1:10 build
1 x 100 2:00 IM/stroke fast
[RD1 fly, RD2 back, RD3 brst, RD4 choice]

Free/pull set
1 x 100 1:30 easy
1 x 100 1:30 strong
1 x 100 1:30 easy
2 x 100 1:30 strong
1 x 100 1:30 easy
3 x 100 1:30 strong desc 1-3
1 x 100 1:30 easy
4 x 100 1:30 strong be consistent on pace

Warm down
4 x 50 1:00

Total: 4400

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