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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 10/25/17

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SCY

Warm up
6 x 100 1:45
6 x 50 1:05 choice
6 x 25 :30 strong

Kick set
2 x 100 2:15
4 x 50 1:15 desc 1-4

Sprint set
1 x 100 1:45 easy
1 x 100 1:45 fast choice
1 x 100 1:45 easy
2 x 50 1:15 fast choice
1 x 100 1:45 easy
4 x 25 :30 fast choice

Stroke set
4x
4 x 25 :40 mod w/good technique
1 x 100 2:00 strong
[RD1 free, RD2 brst, RD3 back, RD4 fly]

Free/pull set
3 x 200 3:00 desc 1-3
1 x 200 3:00 strong
3 x 100 1:30 desc 1-3
1 x 100 1:30 strong
3 x 50 :45 desc 1-3
1 x 50 :45 strong

Warm down
4 x 50 1:00

Total: 4450

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