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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/3/17

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LCM intervals left, SCY intervals right

Warm up
4 x 100 2:00 [1:45]
6 x 50 1:15 [1:15] stroke 2 of each
4 x 100 1:45 [1:30]

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

IM/stroke set
3x
3 x 50 1:15 [1:15] stroke, 1-drill, 2-perfect stroke, 3-mod
1 x 150 3:00 [2:30] IM
[50s: round of each stroke]
[Fly drill: 2strokes right arm, 2 left arm, 2 both arms]
[Back drill: 25 only right arm, 25 only left arm]
[Brst drill: breastroke arms, flutter kick]

Freestyle/pull set
3 x 150 2:30 [2:15] long & strong
5 x 50 1:00 [1:00] all strong
2 x 150 2:30 [2:15] last 50 strong
4 x 50 :50 [:50] desc
1 x 150 2:30 [2:15] mod
3 x 50 :45 [:45] best effort

Warm down
4 x 50 1:00

Total: 4100

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