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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 12/6/16

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SCY

Warm up
2 x 200 3:15
3 x 100 1:30
4 x 75 1:30 IM/Stroke
4 x 50 1:00 Descend
1x through

Kick set
2 x 150 3:30 Last 50 fast
8 x 25 :40 Sprint
1 x 50 easy swim
1x through

IM/Stroke set
1 x 75 1:20 IM
1 x 50 1:00 Fly last 25 fast
1 x 75 1:20 IM
1 x 50 1:00 Back last 25 fast
1 x 75 1:20 IM
1 x 50 1:00 Breast last 25 fast
1 x 75 1:20 IM
1 x 50 1:00 Free last 25 fast
2x through

Free/pull set
6 x 150 2:15 Descend 1-3/4-6
6 x 75 1:05 Last 25 fast
6 x 25 :30 Sprint

Warm down
4 x 50 1:00 easy

Total yards: 4450

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Updated December 5th, 2016 at 04:25 PM by SharksMasters

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