View RSS Feed

Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 2/9/17

    by , February 8th, 2017 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 1:30
    6 x 50 stroke (2 of each) 1:05
    8 x 25 strong :30

    Kick set
    2 x 150 3:15
    8 x 25 :40 fast

    Freestyle set by Bert Bowers
    Goal: Shoot for same times on hard swims by group
    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
    3x
    4 x 25 :40
    1 x 50 strong 1:20
    RD1 fly, RD2 back, RD3 breast

    Free/pull set
    1 x 400 5:45
    1 x 300 4:15
    1 x 200 2:45
    1 x 100 1:20

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized