Sarasota Y Sharks Masters GOLD Workout

LCM intervals left, SCY intervals right

Warm up
2 x 150 2:45 [2:30]
3 x 100 2:00 [1:45]
6 x 50 1:15 [1:05] stroke 2 of each

Kick set
2 x 100 2:30 [2:15]
4 x 50 1:20 [1:15] 25easy/25fast

Stroke set
2x
4 x 50 1:15 [1:05] IM order
1 x 200 4:00 [3:30] IM

Freestyle/pull set
10 x 150 2:30 [2:15] last 50 strong

Sprint set for meet swimmers
1 x 50 1:30 build to race finish
1 x 50 1:30 blocks sprint 25 then easy
2 x 50 2:30 blocks sprint choice

Warm down
4 x 50 1:00

Total: 4000