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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 3/2/17

    by , March 1st, 2017 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 50st/25fr 1:30
    3 x 100 1:30
    4 x 75 last 25 strong 1:15

    Kick set
    4 x 50 1:10
    6 x 25 sprint kick :40

    Freestyle sprint set
    1 x 50 easy 1:00
    1 x 200 90% break 10 seconds at 100 3:30
    1 x 50 easy 1:00
    2 x 100 90% 2:30
    1 x 50 easy 1:00
    4 x 50 strong :45

    IM/stroke set
    3x
    1 x 50 25st/25fr 1:15
    1 x 50 stroke 90% 1:30
    1 x 50 free easy 1:00
    1 x 50 stroke 90% 1:30
    1 x 50 free easy 1:00
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    1 x 500 long & strong 7:00
    2 x 200 last 50 strong 2:45
    3 x 100 descend 1:20

    Warm down
    4 x 50 1:00

    Total: 4450
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