Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
2 x 150 2:30
4 x 75 1:30 IM/stroke
3 x 100 1:30
6 x 50 :50 desc 1-3/4-6

Kick set
2 x 100 2:15
4 x 75 1:40 last 25 fast

Stroke set
4x
6 x 25 :40 desc 1-3/4-6
1 x 100 2:00 strong
[RD1 fly, RD2 back, RD3 brst, RD4 choice]

Freestyle/pull set
2 x 300 4:30 long & strong
4 x 150 2:05 neg split
8 x 75 1:00 last 25 fast

Warm down
4 x 50 1:00

Total: 4700