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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 3/6/17

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LCM intervals left, SCY intervals right

Warm up
2 x 150 3:00 [2:30]
4 x 50 stroke 1:15 [1:15]
3 x 100 1:45 [1:30]
4 x 50 stroke 1:15 [1:15]
6 x 50 free desc 1-3/4-6 1:00 [1:00]

Kick set
1 x 100 2:30 [2:15]
6 x 50 25mod/25fast 1:20 [1:15]

Free/pull set
3 x 200 neg split 3:20 [3:00]
4 x 50 descend 1:00 [1:00]
2 x 150 last 50 strong 2:30 [2:15]
4 x 50 descend :50 [1:00]
1 x 100 strong 1:40 [1:20]
2 x 50 fast :50 [1:00]

IM/stroke set
3x
2 x 50 stroke 1:15 [1:10]
1 x 50 free easy 1:15 [1:10]
1 x 50 stroke, strong 1:45 [1:30]
[RD1 fly, RD2 back, RD3 breast]

Warm down
4 x 50 1:15 [1:00]

Total: 4000

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