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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 3/16/17

    by , March 15th, 2017 at 03:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 stroke 1:10
    2 x 150 2:15
    6 x 50 2 strong/1 easy 1:00
    2 x 150 kick 3:15

    Freestyle sprint set
    3x
    1 x 50 easy 1:15
    1 x 50 build to fast 1:00
    1 x 50 easy 1:15
    1 x 100 85% 1:30

    IM/stroke set
    3x
    4 x 25 stroke :40
    1 x 50 stroke 85% 1:00
    1 x 50 free easy 1:30
    RD1 fly, RD2 back, RD3 breast

    Free/pull set
    4 x 150 2:15
    3 x 150 2:05
    2 x 150 2:00
    *rest 45 seconds
    1 x 150 best effort 2:00

    Warm down
    4 x 50 1:00

    Total: 4550
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