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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 5/1/18

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SCY

Warm up
4 x 100 1:45
4 x 100 1:45 IM/stroke
6 x 50 :50 desc 1-3/4-6

Kick set
3 x 50 1:15
3 x 50 1:10
3 x 50 1:05
1 x 50 easy swim

Sprint set
4 x 50 2:00 90+% effort
3 x 50 1:30 90+% effort
2 x 50 1:00 90+% effort
1 x 50 easy
[All swims choice]

Freestyle set
4x
1 x 225 3:25 long & strong
1 x 75 1:05 strong

Stroke/IM set
4x
1 x 75 1:40 drill
1 x 125 2:20 IM
[RD1 fly, RD2 back, RD3 brst, RD4 free]
[Fly drill: fly arms w/flutter kick]
[Back drill: right arm x 25, left arm x 25]
[Brst drill: 2 kicks, 1 pull breathe on pull only]
[Free drill: right arm x 25, left arm x 25]

Warm down
4 x 50 1:00

Total: 4300

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