View RSS Feed

Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 8/31/17

    by , August 30th, 2017 at 04:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 250 4:15
    5 x 50 1:05 stroke
    2 x 125 2:00
    5 x 50 :50 desc

    Kick set
    1 x 250 5:30
    5 x 50 1:15 25fast/25easy
    1 x 100 easy swim

    Main set
    3x
    1 x 100 2:00 stroke
    1 x 100 2:00 IM
    1 x 100 2:00 free
    [RD1 stroke fast, RD2 IM fast, RD3 free fast]
    [Non fast swims are perfect stroke]

    Free/pull set
    1 x 400 6:00 long & strong
    1 x 300 4:30 neg split
    1 x 200 3:00 last 50 fast
    1 x 100 1:30 mod
    1 x 100 1:20 mod
    1 x 200 2:40 last 50 fast
    1 x 300 4:00 neg split
    1 x 400 5:20 best effort

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized