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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 7/4/18

    by , July 3rd, 2018 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY ****HAPPY 4TH of JULY****

    Warm up
    2 x 150 2:30
    4 x 75 1:30 stroke/IM
    4 x 75 1:45 kick
    3 x 100 1:30

    Sprint stroke set
    4x
    1 x 25 :40
    1 x 50 1:10
    1 x 75 1:30
    1 x 100 2:00
    [RD1 fly, 100 sprint, RD2 back, 75 sprint, RD3 brst, 50 sprint, RD4 choice, 25 sprint]
    [All other swims mod w/perfect stroke]

    Freestyle set
    4 x 100 1:30 last 25 fast
    4 x 75 1:10 desc 1-4
    4 x 100 1:20 neg split
    4 x 75 1:00 all strong

    Sprint freestyle set
    4x
    1 x 25 :30
    1 x 50 1:00
    1 x 75 1:15
    1 x 100 1:45
    [RD1 100 sprint, RD2 75 sprint, RD3 50 sprint, RD4 25 sprint]
    [All other swims mod w/perfect stroke]

    Warm down
    4 x 50 1:00

    Total: 4800
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