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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

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

    by , June 5th, 2018 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    6 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 1:20 [1:15] desc 1-4

    Main set
    1 x 200 3:30 free mod, stretch it out
    2 x 100 2:30 strong choice
    4 x 50 1:30 3 strong choice/1 easy
    2 x 100 2:30 strong choice
    1 x 200 3:30 mod, stretch it out

    Meet swimmers set
    4x
    1 x 50 2:00 blocks sprint
    1 x 50 2:00 easy

    MEET SWIMMERS CAN WARM DOWN

    Freestyle set (optional)
    12 x 100 1:40 [1:30] desc in groups of 3 (1-3)

    Warm down
    4 x 50 1:00

    Total: 3200 (4000 with freestyle set and not doing meet swimmers set)
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