Sarasota Y Sharks Masters GOLD Workout

SCY

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

Kick set
2x
2 x 50 1:15
1:00 [vertical kick]
2 x 50 1:15

Freestyle/pull set
4 x 100 1:30 long & strong
4 x 75 1:05 last 25 strong
4 x 50 :45 desc 1-4
4 x 25 :30 strong
4 x 50 :45 desc 1-4
4 x 75 1:05 last 25 strong
4 x 100 1:30 strong & consistent

Stroke set
4x
1 x 100 1:45 reverse IM
1 x 100 1:45 IM
1 x 50 1:00 easy free

Warm down
4 x 50 1:00

Total: 4500