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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/16/18

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SCY

Warm up
1 x 300 4:45
3 x 100 1:30
4 x 75 1:45 kick
4 x 75 1:30 IM/stroke
6 x 50 :50 desc 1-3/4-6

Main set
3x
4 x 25 :40 IM order perfect stroke
1 x 50 1:10 kick
2 x 50 1:05 [1: 25fly/25back, 2: 25brst/25free]
1 x 50 1:10 kick
1 x 100 1:50 IM

Freestyle/pull set
7x
1 x 150 2:15 last 50 strong
1 x 50 1:15 best effort
[Consider this a broken 200 with a strong 3rd 50 and a best effort last 50]

Warm down
4 x 50 1:00

Total: 4300

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