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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/7/18

    by , June 6th, 2018 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 100 2:00 [1:45] 50st/50fr
    4 x 100 1:45 [1:30] desc 1-4

    Kick set
    2x
    1 x 100 2:30 [2:15]
    2 x 50 1:20 [1:15] fast

    Main set
    4x
    1 x 50 1:15 [1:05] easy
    3 x 50 1:15 [1:05] fast
    [RD1/3 stroke, RD2/4 choice]

    Meet swimmers set
    3x
    1 x 50 2:00 blocks sprint
    1 x 50 2:00 easy

    MEET SWIMMERS WARM DOWN

    Freestyle set (optional)
    1 x 300 4:45 [4:30] long & strong
    2 x 200 3:15 [3:00] neg split
    3 x 100 1:45 [1:30] desc 1-3
    4 x 50 1:00 [:50] strong

    Warm down
    4 x 50 1:00

    Total: 2900/3800
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