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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/6/18

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SCY

Warm up
4 x 100 1:45
6 x 25 :40 choice
4 x 100 1:30
6 x 25 :30 strong

Kick set
6 x 50 1:10
6 x 25 :40 fast

Stroke set
3x
2 x 25 :40 perfect stroke
1 x 100 2:00 IM
[25s: RD1 fly, RD2 back, RD3 brst]
[Desc IMs by round 1-3]

Sprint set
2x
3 x 25 :20
4 x 25 :25
5 x 25 :30
[All swims choice]

Free/pull set
3 x 200 3:00 long & strong
3 x 100 1:30 desc 1-3
3 x 50 :50 mod
3 x 100 1:20 desc 1-3
3 x 200 2:40 neg split

Warm down
4 x 50 1:00

Total: 4750

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