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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 4/8/18

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SCY

Warm up
1 x 200 3:15
3 x 100 1:45
6 x 50 1:05 stroke
8 x 25 :30 strong

Kick set
1 x 200 4:30
2 x 100 2:15
8 x 25 :45 fast

Stroke/IM set
3x
4 x 25 :40 IM order perfect stroke
1 x 50 1:05 25fly/25back
1 x 50 1:05 25brst/25free
1 x 100 2:00 IM

Freestyle/pull
6 x 100 1:30 desc 1-3/4-6
6 x 75 1:05 desc 1-3/4-6
6 x 50 :45 desc 1-3/4-6
6 x 25 :30 desc 1-3/4-6

-OR-

Meet swimmers
4x
1 x 25 :45 build to race finish
1 x 25 :45 sprint 20

4 x 50 2:00 fast choice

Warm down
4 x 50 1:00

Total: 4200

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