View RSS Feed

Recent Blogs Posts

  1. Sarasota Y Sharks Masters GOLD Workout 3/30/17

    by , March 29th, 2017 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    2 x 100 1:30
    6 x 25 :40 2strong/1easy
    2 x 150 2:15

    Kick/IM/stroke set
    4x
    5 x 25 :40 kick
    5 x 25 :40 stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 breast, RD4 choice]
    [IMs: RD1 50 fly, RD2 50 back, RD3 50 brst, RD4 choice]

    Free/pull set
    3 x 150 2:15 long & strong
    3 x 150 2:05 last 50 strong
    3 x 150 2:00 neg split
    Rest 1:00
    1 x 150 best effort
    1 x 150 warm down

    Total: 4400
    Categories
    Uncategorized