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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 11/21/17

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LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
6 x 50 1:15 [1:05] stroke 2 of each
3 x 100 1:45 [1:30]
6 x 50 1:00 [:50] desc 1-3/4-6

Kick set
2 x 150 3:45 [3:15]
4 x 50 1:20 [1:15]

Stroke set
4x
1 x 50 1:30 [1:15] drill
1 x 50 1:15 [1:15] 25perfect stroke/25easy free
1 x 100 2:15 [2:00] strong
[RD1 fly, RD2 back, RD3 brst, RD4 choice]
[Fly drill: fly arms w/flutter kick]
[Back drill: right arm only 25, left arm only 25]
[Brst drill: 2 kicks, 1 pull breathe on pull only]
[Free drill: right arm only 25, left arm only 25]

Free/pull set
3 x 100 1:40 [1:30]
4 x 50 :50 [:45]
3 x 100 1:35 [1:25]
4 x 50 :55 [:50]
3 x 100 1:30 [1:15]
4 x 50 1:00 [:55]
[Goal: be consistent on all 100s and 50s...hold pace]

Warm down
4 x 50 1:00

Total: 4100

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