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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 3/14/17

    by , March 13th, 2017 at 01:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    3 x 50 stroke 1:10
    1 x 200 3:00
    3 x 50 stroke 1:10
    4 x 100 1:30

    Kick set
    4 x 100 last 25 fast 2:15

    Freestyle sprint set
    3x
    1 x 50 easy 1:45
    1 x 100 85% 1:30

    IM/stroke set
    6 x 25 2 of each stroke :40
    6 x 50 2 of each stroke 1:10
    *break 30 seconds
    1 x 200 IM strong 3:30

    Free/pull set
    2x
    4 x 200 3:00
    #1: 25 mod, 100 strong, 75 mod
    #2: 50 mod, 100 strong, 50 mod
    #3: 75 mod, 100 strong, 25 mod
    #4: 100 mod, 100 strong]

    Warm down
    4 x 50 1:00

    Total: 4600
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