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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/28/18

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SCY

Warm up
5 x 100 1:45
4 x 75 1:30 IM/stroke
4 x 50 :50 desc 1-4

Kick set
1 x 400 8:30 Alt. 25mod/25fast

Main set
4x
1 x 75 1:45 easy
1 x 50 1:00 fast
1 x 50 1:00 easy
1 x 75 1:45 fast
[RD1 fly, RD2 back, RD3 brst, RD4 choice]

Freestyle/pull set
4x
1 x 250 3:30 long & strong
5 x 50 :50 desc 1-5

Warm down
4 x 50 1:00

Total: 4600

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