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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 3/13/17

    by , March 12th, 2017 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    6 x 50 stroke 2 of each 1:10
    4 x 75 last 25 strong 1:10

    Kick set
    1 x 200 last 50 fast 4:30
    1 x 100 last 25 strong 2:15
    4 x 50 1:15

    IM/stroke set
    2x
    3 x 50 stroke 1 of each 1:10
    1 x 100 IM 1:50
    6 x 25 stroke 2 of each :40
    1 x 100 IM 2:00

    Free/pull set
    3 x 200 neg split 3:00
    6 x 50 desc 1-3/4-6 :50
    3 x 100 last 25 strong 1:30
    6 x 50 strong :45

    Warm down
    4 x 50 1:00

    Total: 4400
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