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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/27/18

    by , June 27th, 2018 at 02:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Stroke set
    4x
    1 x 50 1:15 [1:10] drill
    1 x 50 1:15 [1:10] 25easy/25fast
    1 x 50 1:15 [1:10] 25fast/25easy
    1 x 50 1:30 [1:20] fast
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: brst arms w/flutter kick]
    [Free drill: fist drill]

    Freestyle set
    2 x 300 5:00 [4:30] long & strong
    3 x 200 3:10 [3:00] neg split
    6 x 100 1:40 [1:30] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4000
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