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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters 5:30 Workout -10/23/09 -SCY

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SCY

WARM UP:
3 X 200 free 3:15
3 X 150 kick 3:15
3 X 100 IM 1:50

12 X 50 1:05
#3-6-9-12 are fast, one of each in IM order

1 X 200 3:00
1 X 50 1:00
1 X 200 3:10
2 X 50 1:10
1 X 200 3:15
3 X 50 1:15
1 X 200 3:20
4 X 50 1:20
200's: moderate free
50's: FAST (choice)

12 X 25
odd: push, build to race finish
even: blocks, 25 sprint

1 X 75 easy

2 X 50
Blocks @race pace

WARM DOWN: 4 X 50 easy 1:00

3900Y

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Swim Workouts

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