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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

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

    by , March 16th, 2017 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 stroke 1:10 [1:10]
    2 x 100 1:45 [1:30]
    6 x 50 stroke 1:10 [1:10]
    2 x 100 last 25 strong 1:45 [1:30]

    Main set from Olympic Club via Russ Meyer
    4 x 150 swim 2:30 [2:15]
    1 x 100 kick 75 easy/25 fast 2:45 [2:30]
    1 x 300 pull strong 4:30 [4:00]
    rest 1:00
    6 x 100 swim 1:40 [1:30]
    1 x 100 kick 75 easy/25 fast 2:45 [2:30]
    1 x 300 pull strong 4:30 [4:00]
    rest 1:00
    12 x 50 swim :55 [:50]
    1 x 100 kick 75 easy/25 fast 2:45 [2:30]
    1 x 300 pull strong 4:30 [4:00]


    Warm down
    4 x 50 1:15
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