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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/20/18

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SCY

Warm up
2 x 200 3:15
6 x 25 :40 stroke
3 x 100 1:30
6 x 25 :30 strong

Kick set
1 x 200 4:30
8 x 25 :40 fast

Stroke set
3x
4 x 25 :45 stroke, perfect stroke
1 x 100 1:50 stroke/IM strong

Sprint set
6x
1 x 25 :45 easy
1 x 50 1:15 sprint
[Odd RDs stroke, Even RDs choice]

Freestyle set
2 x 150 2:15 long & strong
4 x 75 1:10 desc 1-4
2 x 150 2:10 long & strong
4 x 75 1:05 desc 1-4
2 x 150 2:05 long & strong
4 x 75 1:00 desc 1-4

Warm down
4 x 50 1:00

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