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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/17/17

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SCY

Warm up
4 x 100 1:45
4 x 75 1:30 IM/stroke
4 x 50 1:00 choice
4 x 25 :30 strong

Kick set
1 x 200 4:30
4 x 50 1:15 desc
8 x 25 :45 fast

Stroke set
4x
2 x 25 :40 drill
2 x 50 1:05 perfect stroke
2 x 75 1:30 IM
[RD1 fly, RD2 back, RD3 brst, RD4 choice]
[Fly drill: 3 stroke right arm, 3 left, 3 both]
[Back drill: 2-arm]
[Brst drill: brst arms w/flutter kick]
[Free drill: fist drill]

Free/Pull set
6x
1 x 125 1:50 long & strong
1 x 75 1:10 strong
[Be consistent on all 75s]

Warm down
4 x 50 1:00

Total: 4200

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