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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 8/29/18

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SCY

Warm up
1 x 200 3:15
2 x 150 2:30
3 x 100 1:30
4 x 75 1:30 choice

Kick set
4x
1 x 50 1:15 mod
2 x 25 :45 fast

Stroke set
4x
3 x 25 :45 drill
1 x 75 1:30 strong
[RD1 fly, RD2 back, RD3 brst, RD4 choice]
[Fly drill: fly arms w/flutter kick]
[Back drill: double-arm]
[Brst drill: 2 kicks, 1 pull breathe on pull only]
[Free drill: right arm x 25, left arm x 25]

Freestyle set
[desc each group of 3]
3 x 100 1:30
3 x 100 1:25
3 x 100 1:20
1 x 100 2:00 easy

3 x 75 1:10
3 x 75 1:05
3 x 75 1:00
1 x 75 2:00 easy

3 x 50 :50
3 x 50 :45
3 x 50 :40
1 x 50 easy

Warm down
4 x 50 1:00

Total: 4550

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