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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/13/17

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SCY

Warm up
2 x 150 2:30
6 x 50 1:05 stroke 2 of each
3 x 100 1:30
12 x 25 :30 strong

Kick set
3x
4 x 25 :45 mod
1 x 50 1:15 fast

Stroke set
4x
4 x 25 :40 perfect stroke
3 x 50 1:10 desc 1-3
[RD1 fly, RD2 back, RD3 brst, RD4 choice]

Free/pull set
2x
4 x 150 2:15 neg split
1 x 150 best effort

Warm down
4 x 50 1:00

Total: 4350

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