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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 2/13/17

    by , February 10th, 2017 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    4 x 50 stroke 1:15 [1:15]
    2 x 100 kick 2:45 [2:15]
    2 x 100 1:45 [1:30]
    4 x 50 strong 1:00 [1:00]
    2 x 100 kick 2:45 [2:15]

    Free sprint set
    4 x 50 1easy/1fast 1:10 [1:00]
    4 x 50 25easy/25fast 1:10 [1:00]
    4 x 50 fast 1:00 [:45]

    IM/stroke set
    2x
    3 x 50 stroke 25fast/25easy free 1:15 [1:15]
    2 x 50 stroke 85% 1:30 [1:30]

    Free/pull set
    5 x 100 1:45 [1:30]
    5 x 100 1:40 [1:20]
    5 x 100 1:30 [1:15]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4000
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