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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/28/17

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SCY

Warm up
1 x 200 3:15
3 x 100 1:45
4 x 50 1:05 stroke
3 x 100 1:30
8 x 25 :30 fast

Kick set
4x
1 x 75 1:45
:30 [vertical kick]
1 x 25 :45 easy

Sprint set
4x
1 x 50 1:00 easy
2 x 25 :40 fast
2 x 25 :40 easy
1 x 50 1:00 fast
[RD1 best stroke, RD2 free, RD3-4 choice]

Free/pull set
6 x 100 1:30 long & strong
5 x 100 1:25 neg split
4 x 100 1:20 desc
3 x 100 1:15 make them

Warm down
4 x 50 1:00

Total: 4400

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