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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 3/23/17

    by , March 22nd, 2017 at 01:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:10 [3:00]
    2 x 100 1:45 [1:30]
    3 x 50 1:00 [:50]
    4 x 25 :40
    [50s: RD1 stroke, RD2 free descend]
    [25s: RD1 free, RD2 stroke]

    IM/stroke/kick set
    1 x 200 kick 4:30
    4 x 25 fly :40
    1 x 200 IM 3:30

    1 x 150 kick 3:10 kick
    4 x 25 back :40
    1 x 150 IM 2:40

    1 x 100 kick 2:10 kick
    4 x 25 breast :40
    1 x 100 IM 2:00

    Free/pull set
    1 x 200 mod 3:00
    1 x 200 3rd 50 strong 3:00
    1 x 200 last 100 strong 3:00

    2 x 100 mod 1:30
    2 x 100 neg split 1:30
    2 x 100 strong 1:30

    4 x 50 mod 1:00
    4 x 50 build :50
    4 x 50 strong :45

    Warm down
    4 x 50 1:00

    Total: 4500
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