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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 1/23/18

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SCY

Warm up
4 x 75 1:15
8 x 25 :40 stroke
3 x 100 1:30
6 x 50 1:00 desc 1-3/4-6

Kick set
2x
1 x 100 2:15
1:00 [vertical kick]
4 x 25 :45 fast

Stroke set
4x
1 x 100 1:50 reverse IM
3 x 25 :40 build
3 x 25 :40 sprint 20
[25s: RD1 best stroke no free, RD2 brst, RD3 back, RD4 fly]

Freestyle/pull set
1 x 200 3:00 long & strong
2 x 150 2:15 last 50 strong
3 x 100 1:30 desc 1-3
4 x 75 1:05 last 25 strong
5 x 50 :45 pace
6 x 25 :30 strong

Warm down
4 x 50 1:00

Total: 4200

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