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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 3/8/17

    by , March 7th, 2017 at 03:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 250 4:30
    4 x 50 stroke 1:10
    1 x 250 4:00
    4 x 50 stroke 1:10
    1 x 250 3:45

    Kick set
    1 x 200 4:30
    8 x 25 sprint kick :40

    IM/stroke set
    1 x 125 IM [50 fly] 2:15
    1 x 125 IM [50 back] 2:15
    1 x 125 IM [50 brst] 2:15
    1 x 125 IM [50 free] 2:15
    1 x 125 IM [50 best stroke] 2:15
    1 x 125 IM [50 choice] 2:15

    Free/pull set
    1 x 400 long & strong 6:00
    2 x 300 negative split 4:30
    3 x 200 descend 1-3 3:00
    4 x 100 last 25 strong 1:30
    5 x 50 strong :50

    Warm down
    4 x 50 1:00

    Total: 4750
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