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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 7/17/17

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LCM intervals left, SCY intervals right

Warm up
1 x 300 5:15 [4:45]
2 x 150 3:15 [3:00] 75IM/75free
3 x 100 1:45 [1:30]
4 x 50 1:00 [1:00] up tempo

Kick set
3 x 100 2:30 [2:15]
6 x 50 1:20 [1:15] desc 1-3/4-6

Main set
5x
1 x 50 1:15 [1:15] easy free
1 x 50 1:15 [1:15] drill
1 x 100 2:15 [2:15] fast
[RD1 fly, RD2 back, RD3 brst, RD4 free, RD5 IM]
[Fly drill: hands/arms underwater recovery...similar to breaststroke pullout]
[Back drill: double-arm swim]
[Brst drill: 2 kicks, 1 pull, breathe only during arm cycle]
[Free drill: catch-up]

Freestyle/pull set
1 x 300 4:30 [4:15] long & strong
3 x 100 1:45 [1:30] desc 1-3
6 x 50 :55 [:50] desc 1-3/4-6
6 x 50 :45 [:40] desc 1-3/4-6

Warm down
4 x 50 1:00

Total: 4100

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