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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/20/18

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SCY

Warm up
6 x 75 1:15
4 x 75 1:30 IM/stroke
4 x 50 1:00 desc 1-4

Kick set
8 x 50 1:15

Stroke set
3 x 25 :40 fly perfert stroke/drill
1 x 125 2:20 IM (50 fly)
3 x 25 :40 back perfert stroke/drill
1 x 125 2:20 IM (50 back)
3 x 25 :40 brst perfert stroke/drill
1 x 125 2:20 IM (50 brst)
3 x 25 :40 free perfert stroke/drill
1 x 125 2:20 IM (50 free)

Sprint set
2x
1 x 50 1:20 easy
2 x 25 :40 fast
2 x 25 :40 easy
1 x 50 1:20 fast
[All swims choice]

Free/pull set
5x
1 x 225 3:20 long & strong
1 x 75 1:10 fast

Warm down
4 x 50 1:00

Total: 4250

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