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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/6/17

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SCY

Warm up
2 x 200 3:15
4 x 100 1:40
8 x 50 1:05 alt 1 stroke/1free

Kick set
2 x 200 4:30

Free/pull set
3x
1 x 200 3:00 long & strong
1 x 150 2:10 neg split
1 x 100 1:30 last 25 strong
1 x 75 1:10 build
1 x 50 :50 strong
1 x 25 :30 easy
[Desc by rounds 1-3]

Stroke set
3x
6 x 25 :40 drill/perfect stroke
3 x 50 1:10 desc 1-3
[RD1 fly, RD2 back, RD3 brst]

Warm down
4 x 50 1:00

Total: 4500

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