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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 3/6/17

    by , March 4th, 2017 at 09:11 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    4 x 50 stroke 1:15 [1:15]
    3 x 100 1:45 [1:30]
    4 x 50 stroke 1:15 [1:15]
    6 x 50 free desc 1-3/4-6 1:00 [1:00]

    Kick set
    1 x 100 2:30 [2:15]
    6 x 50 25mod/25fast 1:20 [1:15]

    Free/pull set
    3 x 200 neg split 3:20 [3:00]
    4 x 50 descend 1:00 [1:00]
    2 x 150 last 50 strong 2:30 [2:15]
    4 x 50 descend :50 [1:00]
    1 x 100 strong 1:40 [1:20]
    2 x 50 fast :50 [1:00]

    IM/stroke set
    3x
    2 x 50 stroke 1:15 [1:10]
    1 x 50 free easy 1:15 [1:10]
    1 x 50 stroke, strong 1:45 [1:30]
    [RD1 fly, RD2 back, RD3 breast]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4000
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