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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/26/18

    by , June 26th, 2018 at 01:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:30 [3:15]
    6 x 50 1:05 [1:00] 25fist drill/25swim
    4 x 100 2:00 [1:45] IM or 50st/50fr

    Main set
    3x
    1 x 300 6:15 [5:45] 1st 100 kick, 2nd stroke, 3rd free
    1 x 100 2:30 [2:00] strong
    [100s: RD1 kick, RD2 stroke, RD3 choice]

    Freestyle set
    2x
    3 x 150 2:20 [2:05] desc 1-3
    1 x 50 1:10 [1:00] best effort

    Sprint set
    1 x 50 1:10 [1:05] easy
    2 x 50 1:10 [1:05] sprint
    1 x 50 1:10 [1:05] easy
    3 x 50 1:10 [1:05] sprint
    1 x 50 1:10 [1:05] easy
    4 x 50 1:10 [1:05] sprint
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4100
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