Sarasota Y Sharks Masters GOLD Workout

LCM intervals left, SCY intervals right

Warm up
2 x 150 2:45 [2:30]
8 x 50 1:15 [1:05] alt. 1stroke/1free
3 x 100 1:45 [1:30]

Kick set
2 x 150 3:45 [3:30]
1:00 [vertical kick]
4 x 50 1:20 [1:15] fast

Main set
4x
1 x 50 1:15 [1:05] 25easy/25fast
1 x 50 1:15 [1:05] 25fast/25easy
1 x 50 1:15 [1:05] build
1 x 50 1:15 [1:05] fast
[RD1/3 stroke, RD2/4 choice]

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

Warm down
4 x 50 1:00

Total: 4000