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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/28/17

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SCY

Warm up
4 x 100 1:45
4 x 75 1:30 IM/stroke
4 x 50 1:00 desc 1-4

Main set
2x
1 x 200 4:20 kick
2 x 100 1:50 IM
4 x 50 1:05 IM order
8 x 25 :40 choice desc 1-4/5-8

Freestyle/pull set
3x
1 x 25 :30 easy
1 x 50 :50 mod
1 x 75 1:10 build
1 x 100 1:30 last 25 strong
1 x 150 2:10 last 50 strong
1 x 200 2:40 neg split

Warm down
4 x 50 1:00

Total: 4500

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