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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/18/17

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SCY

Warm up
4 x 100 1:45
4 x 75 1:10
6 x 50 1:05 stroke 2 of each
6 x 25 :30 strong choice

Kick set
3x
1:00 vertical kick
:15 rest
4 x 25 :45 fast

Freestyle/pull set
1 x 300 4:30 long & strong
4 x 75 1:05 desc 1-4
1 x 300 4:15 neg split
6 x 50 :45 desc 1-3/4-6
1 x 300 4:00 neg split
12 x 25 :30 strong

Stroke set
4x
1 x 50 1:05 drill
1 x 50 1:05 perfect stroke
1 x 50 1:05 build
1 x 50 1:05 fast
[RD1 choice, RD2 brst, RD2 back, RD4 fly]
[Fly drill: fly arms w/flutter kick]
[Back drill: right arm x 25, left arm x 25]
[Brst drill: brst arms w/flutter kick]
[Free drill: right arm x 25, left arm x 25]

Warm down
4 x 50 1:00

Total: 4250

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