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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 2/6/17

    by , February 3rd, 2017 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up

    2 x 150 3:00 2:30
    4 x 50 25 stroke/25 free 1:15 1:15
    2 x 150 2:45 2:30
    4 x 50 25 stroke/25 free 1:15 1:15
    2 x 150 2:30 2:15

    Kick set
    4 x 150 last 50 strong 3:45 3:30

    Sprint free set
    3x
    1 x 50 easy 1:15 1:15
    3 x 50 strong 1:05 1:00

    IM/stroke set
    3x
    1 x 50 easy 1:15 1:15
    3 x 50 stroke strong 1:15 1:15

    Free/pull set
    6 x 150 last 50 strong 2:30 2:15
    #6 is easy warm down

    Total: 4000
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