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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/12/18

    by , June 12th, 2018 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Sprint set
    3x
    1 x 50 2:00 [1:45] easy
    1 x 100 2:00 [1:45] sprint choice
    --------------
    1 x 50 easy

    Main set
    3x
    1 x 100 1:45 [1:30] free
    1 x 100 2:15 [2:00] IM/stroke
    1 x 100 2:30 [2:15] kick
    [Desc by rounds 1-3]

    Freestyle set
    3x
    5 x 50 :55 [:50] desc 1-5
    1 x 250 4:10 [3:40] long & strong

    Warm down
    4 x 50 1:00

    Total: 4100
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