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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/27/18

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SCY

Warm up
2 x 200 3:15
6 x 25 :40 stroke
3 x 100 1:30
4 x 25 :30 strong

Kick set
1 x 200 4:30
8 x 25 :40 fast

Stroke set
2x
4 x 25 :40 IM order perfect stroke
1 x 100 1:50 IM
3 x 25 :40 IM order perfect stroke
1 x 75 1:30 IM

Freestyle/pull set
2 x 150 2:15
4 x 75 1:10
2 x 150 2:10
4 x 75 1:05
2 x 150 2:05
4 x 75 1:00

Sprint set
6x
1 x 25 :45 easy
1 x 50 1:15 sprint
[RD1-3 stroke, RD4-6 choice]

Warm down
4 x 50 1:00

Total: 4500

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