View RSS Feed

Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 7/5/18

    by , July 4th, 2018 at 10:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    3x
    1 x 50 1:20 [1:15] mod
    1 x 50 1:20 [1:15] fast
    1:00 [vertical kick]

    Stroke set
    3x
    1 x 50 1:15 [1:10] 25fly/25back
    1 x 50 1:15 [1:10] 25brst/25free
    1 x 200 4:00 [3:45] IM or alt 50st/50free

    Freestyle set
    3 x 300 5:00 [4:30] long & strong
    3 x 200 3:10 [3:00] neg split
    3 x 100 1:30 [1:20] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized