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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/3/17

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LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 3:15
6 x 50 1:00 1:00
2 x 100 IM 2:00 1:45
6 x 50 1:00 1:00 descend 1-3/4-6
1 x 200 3:30 3:00

Kick set
2 x 100 last 50 strong 2:30 2:15

IM/stroke set
3 x 50 stroke (1 of each) 1:15 1:05
1 x 150 IM 2:45 2:30
2 x 50 free moderate 1:00 1:00
1 x 150 IM 2:45 2:30
3 x 50 stroke (1 of each) 1:15 1:05

Free/pull/kick set (Julie Salvetti's Fav Set)
6 x 300 5:45 5:15
(pull, kick, fast swim by 100...continuous)
Use paddles, pull buoy, and fins. Drop pull bouy at turn for kick.

Warm down
4 x 50 1:15 1:00

Total: 4100

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