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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/16/17

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SCY

Warm up
6 x 100 1:45
10 x 50 1:05 alt 1stroke/1free

Kick set
2x
3 x 50 1:15 desc 1-3
1 x 100 2:15 strong

Free/pull set
3 x 100 1:30 long & strong
4 x 75 1:05 neg split
5 x 50 :50 desc 1-3
5 x 50 :45 desc 1-3
4 x 75 1:00 neg split
3 x 100 1:20 long & strong

Stroke sprint set
9 x 25 :35 fly alt 2 fast, 1 easy
9 x 25 :35 back alt 2 fast, 1 easy
9 x 25 :35 brst alt 2 fast, 1 easy
9 x 25 :35 free alt 2 fast, 1 easy

Warm down
4 x 50 1:00

Total: 4400

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