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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 4/24/18

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SCY

Warm up
4 x 100 1:45
4 x 75 1:30 IM/st
4 x 75 1:45 kick
4 x 100 1:30

Main set
6x
1 x 75 1:20 mod perfect stroke
1 x 50 1:00 build
1 x 25 :40 fast
[Odd rounds: stroke, Evens rounds: choice]

Sprint set
4x
1 x 25 :45 sprint kick
1 x 25 :45 sprint free
1 x 25 :45 sprint stroke

Free/pull set
4 x 200 3:00 neg split
4 x 100 1:30 desc 1-4
4 x 75 1:05 last 25 strong
4 x 50 :45 desc 1-4
4 x 25 :30 fast

Warm down
4 x 50 1:00

Total: 4600

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