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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 9/14/18

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SCY

Warm up
3 x 100 1:45
3 x 50 1:15 kick
6 x 50 1:00 choice
3 x 50 1:15 kick
3 x 100 1:30

Main set
3x
1 x 25 :45 stroke
1 x 50 1:15 free
1 x 75 1:30 stroke
1 x 100 2:00 free
1 x 100 2:00 stroke
1 x 75 1:30 free
1 x 50 1:15 stroke
1 x 25 :45 free
[RD1 freestyle swims are strong, RD2 stroke swims are strong, RD3 choice swims are strong]

Freestyle set
2x
1 x 300 4:30 long & strong
1 x 150 2:15 strong
1 x 200 3:00 long & strong
1 x 100 1:30 strong

Warm down
4 x 50 1:00

Total: 4400

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