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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 5/30/18

    by , May 30th, 2018 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:10 [1:05] 25fist drill/25swim
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Sprint set
    1 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    2 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    3 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    4 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    [All swims choice]

    Freestyle set
    2x
    4 x 50 1:00 [:50] desc 1-4
    1 x 200 3:15 [3:00] strong
    4 x 50 1:00 [:50] desc 1-4
    1 x 100 1:45 [1:30] strong

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]

    Warm down
    4 x 50 1:00

    Total: 3900
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