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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/24/17

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Warm up
2 x 150 2:30
4 x 50 1:05 stroke
3 x 100 1:30
4 x 50 :50 desc

Kick set
1 x 400

Main set
4x
1 x 50 1:05 drill
1 x 50 1:05 perfect stroke
1 x 100 2:00 IM
[RD1 fly, RD2 back, RD3 brst, RD4 free]
[Fly drill: fly arms, flutter kick]
[Back drill: 2-arm swim]
[Brst drill: 2 kicks, 1 pull breathe only on pull]
[Free drill: fist drill]

Sprint set
3x
1 x 50 1:00 easy
2 x 25 :40 fast
2 x 25 :40 easy
1 x 50 1:00 fast
[All rounds are choice]

Free/pull set
20 x 50 :50 pace
1 x 500 strong

Warm down
4 x 50 1:00

Total: 4500

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