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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 7/11/18

    by , July 10th, 2018 at 03:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:30]
    2 x 150 2:30 [2:15]
    3 x 100 2:00 [1:45] 50st/50free
    4 x 50 1:00 [:50] desc 1-4

    Main set
    1 x 200 3:20 [3:00] free stretch it out
    1 x 200 5:00 [4:30] kick
    1 x 200 4:00 [3:30] IM or alt 50st/50fr
    1 x 150 2:30 [2:15] free stretch it out
    1 x 150 3:45 [3:30] kick
    1 x 150 3:00 [2:45] IM or 50st/50fr/50st
    1 x 100 1:40 [1:30] free strong
    1 x 100 2:30 [2:15] kick
    1 x 100 2:00 [1:45] IM or 50st/50fr
    1 x 50 1:00 [:50] free strong
    1 x 50 1:30 [1:15] kick
    1 x 50 1:15 [1:05] stroke choice

    Freestyle set
    1 x 400 6:30 [6:00] long & strong
    2 x 300 5:00 [4:30] neg split
    3 x 200 3:15 [3:00] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4300
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