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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/5/16

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Rick, thank you for the challenge and the opportunity! Very much looking forward to it.

SCY
Warm up
1 x 200 3:20
2 x 100 1:40
4 x 50 1:15 stroke
1 x 200 3:00
2 x 100 1:45 IM/stroke
4 x 50 1:00 descend

Kick
1 x 200 4:30
4 x 50 1:10 25 easy/25 fast
8 x 25 :40 sprint

Free/pull (2x through)
Rd#1 Rd#2
1 x 400 6:00 5:20
1 x 200 3:00 2:40
1 x 100 1:30 1:20

IM/Stroke
8 x 25 :45 Fly #8 on 1:00
8 x 25 :45 Back #8 on 1:00
8 x 25 :45 Breast #8 on 1:00
8 x 25 :45 Free

Warm down
4 x 50 1:00 easy

Total: 4200 yards

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Updated December 4th, 2016 at 01:21 PM by SharksMasters

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