Sarasota Y Sharks Masters GOLD Workout

LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
4 x 50 1:15 [1:05] stroke
3 x 100 1:45 [1:30]
4 x 50 1:00 [:50] desc 1-3

Main set
1 x 200 5:00 [4:30] kick
1 x 200 3:45 [3:45] 50st/50fr/50st/50fr
1 x 200 3:45 [3:00] IM
2 x 100 2:30 [2:15] kick
2 x 100 2:00 [1:45] stroke
2 x 100 2:00 [1:45] IM
4 x 50 1:15 [1:15] kick
4 x 50 1:15 [1:05] IM order
4 x 50 1:00 [1:00] choice

Free/pull set
6 x 200 3:00 [2:45] desc 1-3/4-6

Warm down
4 x 50 1:00

Total: 4200