Sarasota Y Sharks Masters GOLD Workout

SCM
WARM UP:
4 ON 1:50
4 ON 1:45
4 ON 1:40

4 X (8 X 50
Round 1: kick on 1:15
Round 2: free on :50
Round 3: stroke(choice) on 1:15
Round 4: 25 sprint/25 easy (choice) on 1:15

6 X 250 pull 4:00
1-3: 200 cruise/50 fast
4-6: 150 cruise/100 fast

WARM DOWN: 4 X 50 easy

4000M