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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 3/21/17

    by , March 20th, 2017 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    12 x 25 4 of each stroke :40
    3 x 100 1:30
    12 x 25 alt 1 stroke swim/1 fast kick w/fins :40

    Freestyle sprint set
    4x
    1 x 50 mod 1:00
    1 x 50 90% 1:00
    1 x 50 easy 1:15

    IM/stroke set
    3x
    4 x 25 stroke :40
    1 x 100 kick 2:15
    1 x 100 IM 2:00

    Free/pull set
    5 x 100 long & strong on each 1:30
    5 x 100 last 25 strong 1:20
    5 x 100 make them 1:15

    Warm down
    4 x 50 1:00

    Total: 4400
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