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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 1/26/17

    by , January 25th, 2017 at 03:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    60 x 100 1:30 birthday swim (6000 yards)

    -OR-

    Warm up
    4 x 100 1:40 1:30
    4 x 50 stroke 1:10 1:00
    4 x 25 choice :40 :30
    2x through
    RD1 intervals left, RD2 intervals right

    Kick set
    2 x 100 2:15
    4 x 50 last 25 strong 1:10

    IM/Stroke set
    10 x 25 strong and consistent RD1-3 on :40, RD4 on :30
    1 x 50 best effort 1:20
    4x through
    RD1 fly, RD2 back, RD3 breast, RD4 free

    Free/pull set
    1 x 500 long and strong 6:30
    2 x 250 last 50 strong 3:15
    5 x 100 descend 1-3, last two easy warm down 1:15

    Total: 4500 yards
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