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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 3/20/17

    by , March 19th, 2017 at 05:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 4:00 [3:10]
    4 x 50 stroke 1:10 [1:10]
    4 x 100 1:45 [1:30]
    4 x 50 desc 1:00 [:50]

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 second 25 sprint 1:15 [1:10]

    IM/Stroke set
    2x
    3 x 50 stroke 1 of each 1:10 [1:10]
    1 x 200 IM 4:00 [3:30]

    Free/pull set
    3 x 200 neg split 3:20 [3:00]
    4 x 50 desc 1:00 [1:00]
    2 x 200 last 50 strong 3:20 [3:00]
    4 x 50 desc :55 [:50]
    1 x 200 strong 3:00 [3:00]
    4 x 50 desc :50 [:45]

    Warm down
    4 x 50 1:15

    Total: 4300
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