Sarasota Y Sharks Masters GOLD Workout

LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
2 x 100 2:00 [1:45]
6 x 50 1:30 [1:15] kick
3 x 100 2:00 [1:45] 50st/50free
4 x 50 1:00 [:50] desc 1-4

Main set
6 x 50 1:30 [1:15] stroke
6 x 50 1:30 [1:15] free
[1/4 build, 2/5 easy, 3/6 fast]

Sprint set
2 x 50 2:00 blocks choice
2 x 50 4:00 blocks race pace
[relay starts]

MEET SWIMMERS WARM DOWN

Freestyle/stroke set
1 x 400 6:40 [6:00] long & strong
4 x 100 1:40 [1:30] desc 1-4
8 x 50 1:10 [1:05] odds: stroke, evens: free
4 x 100 1:40 [1:30] desc 1-4
1 x 400 long & strong

Warm down
4 x 50 1:00

Total: 2200/4000