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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/4/18

    by , June 2nd, 2018 at 02:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [1:45] 50fist drill/50swim
    3 x 100 2:15 [2:00] stroke/IM
    3 x 100 2:30 [2:15] kick

    Freestyle set
    2x
    6 x 50 1:00 [:50] pace
    1 x 200 3:30 [3:00] long & strong holding pace

    Sprint set
    6 x 100 2:00 [2:00] alt 1 easy/1 fast
    6 x 50 1:00 [1:00] alt 1 easy/1 fast
    [All swims choice]

    Meet swimmers set
    4x
    1 x 50 1:30 blocks sprint 25 then easy
    1 x 100 2:30 build first 50 to race finish, solid turn & breakout, then easy

    Warm down
    4 x 50 1:00

    Total: 4100
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