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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 2/1/17

    by , January 31st, 2017 at 03:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:15 4:30
    4 x 50 stroke 1:15 1:00
    2 x 150 2:30 2:15
    4 x 50 stroke 1:15 1:00
    3 x 100 descend 1:45 1:30
    4 x 50 kick 1:15 1:15

    IM/Stroke set
    2x
    1 x 50 free moderate 1:00 1:00
    2 x 50 stroke 1:15 1:15
    1 x 50 free moderate 1:00 1:00
    2 x 100 IM strong 2:15 2:00

    Free/pull set
    2 x 200 long & strong 3:30 3:00
    4 x 100 negative split 1:45 1:30
    8 x 50 establish strong pace 1:00 :50
    *rest 1:00
    1 x 400 best effort for time 6:30 6:00

    Warm down
    4 x 50 1:15 1:00 easy

    Total: 4100m/y
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