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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/24/18

    by , June 24th, 2018 at 10:22 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:30 [4:45]
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:05] stroke
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2x
    1 x 150 3:40 [3:15]
    1 x 50 1:20 [1:15] fast
    1:00 [vertical kick]

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    8 x 50 :55 [:50] desc 1-4/5-8
    1 x 400 neg split

    Stroke set
    2x
    2 x 50 1:10 [1:05] fly
    2 x 50 1:10 [1:05] back
    2 x 50 1:10 [1:05] brst
    1 x 200 4:00 [3:30] IM or alt 50st/50fr

    Warm down
    4 x 50 1:00

    Total: 4000
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