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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 11/1/18

    by , October 31st, 2018 at 06:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    3 x 100 1:30
    4 x 50 1:00 choice
    6 x 25 :30 strong

    Kick set
    9 x 50 1:15 desc 1-3/4-6/7-9

    Main set
    2x
    2 x 25 :45 perfect stroke
    2 x 50 1:15 25fast/25easy
    2 x 75 1:45 build
    1 x 100 2:30 sprint

    Freestyle set
    1 x 300 4:30 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 neg split
    6 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4100
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