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  1. Sarasota Y Sharks Masters GOLD Workout 7/17/17

    by , July 14th, 2017 at 04:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:15 [4:45]
    2 x 150 3:15 [3:00] 75IM/75free
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] up tempo

    Kick set
    3 x 100 2:30 [2:15]
    6 x 50 1:20 [1:15] desc 1-3/4-6

    Main set
    5x
    1 x 50 1:15 [1:15] easy free
    1 x 50 1:15 [1:15] drill
    1 x 100 2:15 [2:15] fast
    [RD1 fly, RD2 back, RD3 brst, RD4 free, RD5 IM]
    [Fly drill: hands/arms underwater recovery...similar to breaststroke pullout]
    [Back drill: double-arm swim]
    [Brst drill: 2 kicks, 1 pull, breathe only during arm cycle]
    [Free drill: catch-up]

    Freestyle/pull set
    1 x 300 4:30 [4:15] long & strong
    3 x 100 1:45 [1:30] desc 1-3
    6 x 50 :55 [:50] desc 1-3/4-6
    6 x 50 :45 [:40] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4100
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