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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/30/17

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Warm up
4 x 100 1:45
4 x 75 1:15
4 x 50 1:05 stroke
4 x 25 :30 fast

Kick set
8 x 50 1:15 25mod/25fast

Stroke set
3x
4 x 25 :40 drill IM order
4 x 25 :40 perfect stroke IM order
1 x 100 2:00 IM
[Fly drill: 3 strokes right arm, 3 left, 3 both]
[Back drill: 2-arm]
[Brst drill: 2 kicks, 1 pull breath only on pull]
[Free drill: fist drill]

Sprint set
4x
1 x 50 1:15 easy
1 x 100 2:00 fast
[RD1 best stroke no free, RD2 free, RD3-4 choice]

Freestyle/pull set
2x
1 x 200 3:00 long & strong
1 x 200 2:50 neg split
1 x 200 2:40 strong

Warm down
4 x 50 1:00

Total: 4300

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