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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 8/30/17

    by , August 29th, 2017 at 03:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 1:45 50catch-updrill/50swim
    4 x 100 2:15 kick
    8 x 25 :40 choice

    Main set
    4x
    1 x 150 3:00 50kick/50drill/50swim
    1 x 75 1:30 IM
    3 x 25 :40 stroke desc 1-3
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: one arm, switching every three strokes]
    [Back drill: 25 right arm only, 25 left arm only]
    [Brst drill: 2 kicks, 1 pull breathing only on pull]
    [Free drill: Fist drill]

    Sprint set
    4x
    1 x 25 :30 easy
    1 x 25 :30 fast
    1 x 25 :30 fast
    1 x 25 :30 easy
    [All swims are choice]

    Free/pull set
    5 x 75 1:10
    5 x 75 1:05
    5 x 75 1:00
    5 x 75 :55

    Warm down
    4 x 50 1:00

    Total: 4500
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