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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 7/3/18

    by , July 2nd, 2018 at 03:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:30 [3:15]
    4 x 50 1:00 1:00 choice
    4 x 100 2:30 [2:15] kick
    4 x 50 1:15 1:05 stroke
    4 x 100 1:45 [1:30]

    Main set
    4x
    1 x 50 1:15 [1:05] perfect stroke
    1 x 100 2:00 [2:00] fast
    1 x 50 1:15 [1:05] easy
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    2 x 50 1:00 [:50] mod
    2 x 100 1:40 [1:30] desc
    2 x 150 2:30 [2:15] neg split
    2 x 200 3:20 [3:00] long & strong
    2 x 150 2:20 [2:05] neg split
    2 x 100 1:30 [1:20] desc
    2 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 4200
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