Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
1 x 300 5:00
2 x 150 2:15
3 x 100 2:00 IM/stroke
4 x 75 1:10 desc 1-4

Kick set
3x
:45 vertical kick
:15 rest
1 x 100 2:15

Stroke set
3x
1 x 100 2:15 IM drill
1 x 100 2:00 IM w/good technique
[Fly drill: 3 strokes right, 3 left, 3 both]
[Back drill: double-arm]
[Brst drill: 2 kicks, 1 pull breathe on pull only]
[Free drill: fist drill or catch up]

Sprint set
4 x 100 2:00 alt 1easy/1fast
6 x 50 1:10 alt 1easy/2fast
8 x 25 :40 alt 1easy/3fast
[All swims are choice]

Freestyle/pull set
1 x 200 3:00 long & strong
1 x 200 2:50 neg split
1 x 200 2:40 strong
1 x 200 2:40 strong
1 x 200 2:50 neg split
1 x 200 3:00 long & strong

Warm down
4 x 50 1:00

Total: 4400