View RSS Feed

Recent Blogs Posts

  1. Sarasota Y Sharks Masters GOLD Workout 8/24/17

    by , August 23rd, 2017 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    3 x 100 1:45 50fist drill/50swim
    6 x 50 1:00 choice

    Kick set
    2 x 100 2:15
    4 x 50 1:05

    Main set
    4x
    4 x 25 :40 perfect stroke
    1 x 50 1:00 easy free
    1 x 100 2:20 fast 85%
    [RD1/3 stroke/IM, RD2/4 choice]

    Free/pull set
    3 x 200 3:00 long & strong
    3 x 200 2:50 neg split
    3 x 200 2:40 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized