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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/20/18

    by , June 19th, 2018 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    3 x 100 1:45 [1:30]
    12 x 50 1:20 [1:15] alt 2 kick, 2 stroke

    Sprint set
    4 x 50 :50 [:45]
    4 x 50 1:00 [:55] same effort as first four
    4 x 50 :50 [:45]
    1:00 rest
    3 x 50 2:00 [2:00] best effort sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    6 x 50 :55 [:50] consistent pace
    3 x 100 1:40 [1:30] desc 1-3
    1 x 300 4:45 [4:15] neg split
    3 x 100 1:30 [1:20] desc 1-3
    6 x 50 :50 [:45] strong NO GEAR

    Kick set
    1 x 400 10:00 [9:00] build each 100 to fast

    Warm down
    4 x 50 1:00

    Total: 4000
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