View RSS Feed

Recent Blogs Posts

  1. Sarasota Y Sharks Masters GOLD Workout 11/28/17

    by , November 27th, 2017 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    4 x 50 1:05 stroke
    3 x 100 1:30
    8 x 25 :30 fast

    Kick set
    4x
    1 x 75 1:45
    :30 [vertical kick]
    1 x 25 :45 easy

    Sprint set
    4x
    1 x 50 1:00 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:00 fast
    [RD1 best stroke, RD2 free, RD3-4 choice]

    Free/pull set
    6 x 100 1:30 long & strong
    5 x 100 1:25 neg split
    4 x 100 1:20 desc
    3 x 100 1:15 make them

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized