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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/5/18

    by , June 4th, 2018 at 10:56 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Tapering back a little for our meet.

    Warm up
    1 x 300 5:30 [4:30]
    8 x 50 1:05 [1:00] choice
    3 x 100 1:45 [1:30]
    8 x 50 1:20 [1:15] kick

    Sprint set
    1 x 200 5:00 [5:00] fast broken 10secs at the 100
    2 x 50 2:00 [2:00] race pace
    1 x 50 2:00 [2:00] easy
    2 x 50 2:00 [2:00] race pace
    1 x 50 easy
    [All swims choice]

    Freestyle set
    1 x 400 6:30 [6:00] long & strong
    1 x 300 4:45 [4:30] neg split
    1 x 200 3:15 [3:00] last 50 strong
    1 x 100 1:45 [1:30] strong

    Blocks set
    3x
    1 x 50 2:30 blocks sprint 25 then easy
    1 x 50 2:30 blocks build to race finish

    Warm down
    4 x 50 1:00

    Total: 3400
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