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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/13/18

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SCY

Warm up
3 x 150 2:30
3 x 100 1:45
3 x 75 1:30 stroke/IM
3 x 50 1:00 choice
3 x 25 :30 strong

Kick set
3 x 150 3:30 last 50 fast

Stroke set
2 x 25 :40 fly
2 x 25 :40 back
2 x 25 :40 brst
2 x 100 2:10 IM/stroke
1 x 50 1:10 fly
1 x 50 1:10 back
1 x 50 1:10 brst
2 x 200 3:30 IM/stroke

Freestyle set
2x
3 x 100 1:30 desc 1-3
4 x 75 1:05 build
6 x 50 :50 strong & consistent

Warm down
4 x 50 1:00

Total: 4550

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