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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/25/18

    by , June 25th, 2018 at 12:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15] swim w/fast overdrive kick

    Sprint set
    3x
    1 x 100 2:00 [2:00] easy
    1 x 50 1:30 [1:20] sprint
    1 x 50 1:30 [1:20] easy
    1 x 100 2:30 [2:00] sprint
    [RD1 stroke, RD2-3 choice]

    Freestyle set
    3x
    4 x 100 1:40 [1:30] desc 1-4
    1 x 100 2:00 [1:45] best effort NO GEAR

    Warm down
    4 x 50 1:00

    Total: 4000
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