View RSS Feed

Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/28/18

    by , June 28th, 2018 at 12:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30] desc 1-3

    Kick set
    2x
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    2 x 50 1:30 [1:15] fast

    Sprint set
    2 x 50 :45 [:40] sprint
    1 x 50 1:10 [1:00] easy
    3 x 50 :50 [:45] sprint
    1 x 50 1:10 [1:00] easy
    4 x 50 :55 [:50] sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    3 x 150 2:30 [2:15]
    3 x 100 1:40 [1:30]
    3 x 50 1:00 [:55]
    3 x 50 :50 [:50]
    3 x 100 1:35 [1:25]
    3 x 150 2:15 [2:05]
    [Desc each group 1-3]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized