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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/3/18

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SCY

Warm up
1 x 300 4:45
6 x 50 1:05 stroke 2 of each
3 x 100 1:30
6 x 50 :50 desc 1-3/4-6

Kick set
1 x 200 4:30
6 x 50 1:15 desc 1-3/4-6

Stroke set
3x
4 x 25 :40 reverse IM order
1 x 100 2:00 IM

Freestyle/pull set
1 x 400 6:00 long & strong
3 x 100 1:30 desc 1-3
1 x 200 3:00 neg split
1 x 100 1:30 mod
1 x 100 1:20 mod
1 x 200 2:40 neg split
3 x 100 1:20 desc 1-3
1 x 400 long & strong

Warm down
4 x 50 1:00

Total: 4500

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