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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 4/3/17

    by , April 1st, 2017 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    4 x 50 1:30 [1:15] stroke
    1 x 200 3:15 [3:00]
    4 x 50 1:00 [1:00] choice
    2 x 100 1:45 [1:30]

    Kick set
    3 x 100 2:30 [2:15] kick
    4 x 50 1:30 [1:10] kick up tempo

    IM/stroke set
    3 x 50 1:20 [1:10] fly
    1 x 50 1:00 free
    3 x 50 1:20 [1:10] back
    1 x 50 1:00 free
    3 x 50 1:20 [1:10] breast
    1 x 50 1:00 free

    Free/pull set
    2 x 200 3:15 [3:00] long and strong
    4 x 50 1:00 [:55] descend
    2 x 200 3:15 [3:00] last 50 strong
    4 x 50 :55 [:50] descend
    2 x 200 3:15 [3:00] neg split
    4 x 50 :50 [:45] descend

    Warm down
    4 x 50 1:15

    Total: 4100
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