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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/21/18

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SCY

Warm up
4 x 150 2:30
4 x 75 1:30 IM/stroke
4 x 25 :30 strong

Kick set
1 x 200 4:30
3 x 100 2:15 desc 1-3

Stroke set
2x
4 x 25 :40 fly
4 x 25 :40 back
4 x 25 :40 brst
[Swims 1/2: perfect stroke, 3/4: strong]

Free/pull set
2 x 250 3:45 long & strong
5 x 100 1:30 last 25 strong
10 x 50 :45 strong and consistent

Sprint set
2x
1 x 25 :30 easy
2 x 25 :30 fast
1 x 25 :30 easy
3 x 25 :30 fast
1 x 25 :30 easy
4 x 25 :30 fast
[All swims choice]

Warm down
4 x 50 1:00

Total: 4400

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