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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/26/18

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LCM intervals left, SCY intervals right

Warm up
2 x 200 3:30 [3:15]
8 x 50 1:15 [1:05] stroke
4 x 100 1:45 [1:30]

Kick set
2x
1 x 150 3:30 [3:15]
1:00 [vertical kick]
1 x 50 1:30 [1:15] fast

Free/pull set
3 x 150 2:30 [2:15] long & strong
3 x 150 2:25 [2:10] neg split
3 x 150 2:20 [2:05] desc 1-3
1 x 150 best effort

Stroke set
3x
2 x 50 1:15 [1:05] #1drill, #2perfect stroke
1 x 200 3:45 [3:15] IM
[50s: RD1 fly, RD2 back, RD3 brst]
[Fly drill: fly arms w/flutter kick]
[Back drill: double-arm]
[Brst drill: brst arms w/flutter kick]

Warm down
4 x 50 1:00

Total: 4200

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