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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/14/17

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SCY

Warm up
2 x 200 3:15
4 x 75 1:30 IM/stroke
8 x 50 :50 desc 1-4/5-8

Main set
4x
1 x 100 2:10 kick
1 x 75 1:20 IM
1 x 50 1:00 stroke choice
1 x 25 :40 free
[RD1 mod, RD2 build, RD3 mod, RD4 strong]

Sprint set
2x
1 x 25 :30 easy
1 x 25 :30 fast
1 x 25 :30 easy
2 x 25 :30 fast
1 x 25 :30 easy
3 x 25 :30 fast
1 x 25 :30 easy
4 x 25 :30 fast
[RD1 stroke, RD2 free]

Freestyle/pull set
3x
1 x 300 4:30 long & strong
1 x 150 2:10 neg split
1 x 75 1:00 strong

1 x 25 easy

Warm down
4 x 50 1:00

Total: 4600

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