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Sarasota Y Sharks Masters GOLD Workout

Sarasota Y Sharks Masters GOLD Workout 2/17/17

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LCM intervals left, SCY intervals right in brackets

Warm up

1 x 250 4:45 [4:15]
3 x 50 stroke 1:15 [1:15]
2 x 100 1:45 [1:30]
3 x 50 stroke 1:15 [1:15]
1 x 250 4:45 [4:15]

Kick set
1 x 200 5:00 [4:30]
6 x 50 1:15 [1:15]

IM/stroke set
16 x 50 1:15 [1:10]
[4 of each stroke with #4 being strong]

Free/pull set
1 x 100 moderate 1:45 [1:30]
4 x 50 descend 1:00 [:50]
1 x 100 moderate 1:45 [1:30]
4 x 100 neg split 1:30 [1:20]
1 x 100 moderate 1:45 [1:30]
4 x 150 last 50 strong 2:15 [2:05]

Warm down
4 x 50 1:15

Total: 4000

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