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Sarasota Y Sharks Masters GOLD Workout

sarasota Y Sharks Masters GOLD Workout 3/29/18

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SCY

Warm up
8 x 75 1:20
8 x 50 1:00 choice

Kick set
6 x 75 1:40 last 25 fast

Stroke set
4x
1 x 25 :40 perfect stroke
1 x 50 1:10 build
1 x 75 1:30 strong
[RD1 fly, RD2 back, RD3 brst, RD4 choice]

Sprint set
4x
3 x 25 :45 desc 1-3
1 x 25 :45 easy free
1 x 50 1:15 fast
[RD1/2 stroke, RD3/4 choice]

Freestyle/pull
2x
1 x 200 3:00
1 x 100 1:30
1 x 50 1:00
1 x 50 :50
1 x 100 1:20
1 x 200 2:40

Warm down
4 x 50 1:00

Total: 4250

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