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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/8/17

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SCY

Warm up
1 x 200 3:15
2 x 100 1:45
4 x 50 1:05 stroke
2 x 100 1:30
8 x 25 :40 choice

Kick set
4x
1 x 100 2:15
:45 vertical kick
:15 rest

Stroke set
4x
2 x 25 :40 perfect stroke
1 x 200 3:30 IM
[25s: RD1 fly, RD2 back, RD3 brst, RD4 choice]

Freestyle/pull set
3 x 100 1:20
4 x 100 1:25
5 x 100 1:30
4 x 100 1:25
3 x 100 1:20

Warm down
4 x 50 1:00

Total: 4500

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