View RSS Feed

Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 2/20/17

    by , February 19th, 2017 at 11:50 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:40
    3 x 50 stroke 1:10
    4 x 100 1:30
    6 x 25 stroke :40
    4 x 100 kick 2:10

    Freestyle set by Bert Bowers
    Goal: Shoot for same times on hard swims
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55
    2x
    1 x 50 easy 1:15
    1 x 75 moderate 1:15
    1 x 100 strong 1:15
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55

    IM/stroke set
    2x
    4 x 50 one of each stroke 1:10
    8 x 25 two of each stroke :40

    Freestyle pull set
    1 x 300 long & strong 4:15
    2 x 150 last 50 strong 2:05
    4 x 75 descend 1:00

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized