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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 3/10/17

    by , March 8th, 2017 at 04:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10
    2 x 150 2:30
    4 x 75 IM/stroke 1:30
    3 x 100 1:30
    4 x 50 descend :50

    Kick set
    4 x 125 last 25 fast 2:45

    IM/stroke set
    4x
    1 x 50 stroke 1:15
    1 x 25 free easy :45
    1 x 75 IM/stroke strong 1:30
    RD1 fly, RD2 back, RD3 breast, RD4 choice

    Free/pull set
    4 x 200 neg split 3:00
    4 x 150 last 50 strong 2:15
    4 x 100 descend 1:30
    4 x 50 strong :45

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 3/9/17

    by , March 8th, 2017 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 IM 1:30
    3 x 100 1:30
    4 x 75 kick 1:45
    6 x 50 desc 1-3/4-6 :55

    Free sprint set
    1 x 50 easy 1:15
    1 x 50 fast 85-90% 1:00
    1 x 50 easy 1:15
    2 x 50 fast 85-90% 1:00
    1 x 50 easy 1:15
    3 x 50 fast 85-90% 1:00
    1 x 50 easy 1:15

    IM/stroke set
    1 x 25 fly :40
    1 x 50 back 1:05
    1 x 75 breast strong 1:30
    1 x 100 free 1:45

    1 x 25 free :40
    1 x 50 fly 1:05
    1 x 75 back strong 1:30
    1 x 100 breast 2:00

    1 x 25 breast :40
    1 x 50 free 1:05
    1 x 75 fly strong 1:30
    1 x 100 back 1:45

    1 x 25 back :40
    1 x 50 breast 1:05
    1 x 75 free strong 1:30
    1 x 100 fly 1:45

    Free/pull set (Charles Denault's favorite set)
    3 x 100 1:40
    1 x 125 1:40

    2 x 100 1:40
    2 x 125 1:40

    1 x 100 1:40
    3 x 125 1:40

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized