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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/13/17

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SCY

Warm up
1 x 400 6:00
8 x 50 1:05 choice
4 x 100 1:30

Kick set
2 x 100 2:15
4 x 25 :45 fast

Freestyle/pull set
2x
1 x 150 2:15 long & strong
1 x 150 2:05 neg split
1 x 150 2:00 strong
1 x 100 1:30 long & strong
1 x 100 1:25 neg split
1 x 100 1:20 strong
1 x 50 :50 long & strong
1 x 50 :45 neg split
1 x 50 :40 strong

Stroke set
3x
4 x 25 :40 perfect stroke
1 x 50 1:10 strong
[RD1 fly, RD2 back, RD3 brst]

Sprint set
2x
1 x 50 1:00 easy
2 x 25 :45 fast
1 x 50 1:00 easy
1 x 50 1:00 fast
1 x 50 1:00 easy
1 x 100 2:00 fast
[RD1 best stroke no free, RD2 choice]

Warm down
4 x 50 1:00

Total: 4650

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