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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/19/18

    by , June 18th, 2018 at 01:39 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 1:00 [1:00]
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke
    2 x 150 3:45 [3:15] kick

    Stroke set
    4x
    1 x 50 1:20 [1:10] drill
    1 x 50 1:20 [1:10] perfect stroke
    1 x 50 1:20 [1:10] easy free
    1 x 100 2:10 [2:00] strong
    [RD1-3 stroke, RD4 choice]
    [Fly drill: 3 strokes right, 3 left, 3 both]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

    Freestyle set
    3 x 200 3:20 [3:00] long & strong
    3 x 200 3:10 [2:50] neg split
    3 x 200 3:00 [2:40] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4200
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