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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/6/18

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SCY

Warm up
4 x 75 1:15
10 x 50 1:05 alt 1stroke/1free
8 x 25 :30 strong

Kick set
9 x 50 1:15 desc 1-3/4-6/7-9

Stroke set
3x
2 x 25 :40 perfect stroke
2 x 25 :40 mod
1 x 50 1:10 strong
[RD1 fly, RD2 back, RD3 brst]

Freestyle/pull set
2x
12 x 50 :50 pace
1 x 200 3:00 strong

Sprint set
2x
2 x 25 :45 build to race finish
2 x 25 :45 blocks sprint 20
:30 rest
1 x 50 2:00 blocks sprint
[All swims choice]

Warm down
4 x 50 1:00

Total: 4000

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