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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 7/6/18

    by , July 5th, 2018 at 12:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    6 x 50 1:05 [1:00] choice
    1 x 300 7:30 [6:45] kick
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Stroke set
    3x
    3 x 50 1:15 [1:05] #1 perfect stroke, #2 build, #3 strong
    1 x 50 1:15 [1:05] free

    Sprint set
    4x
    1 x 100 2:00 [2:00] sprint
    1 x 50 2:00 [2:00] easy
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    6 x 100 1:40 [1:30] desc 1-3/4-6
    6 x 100 1:35 [1:20] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4000
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