Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
2 x 250 4:15
5 x 100 1:45 50st/50fr

Kick set
6 x 75 1:45 last 25 fast
1 x 50 easy swim

Stroke set
3 x 125 2:30 IM [#1 50 fly, #2 50 back, #3 50 brst]
3 x 75 1:30 IM desc 1-3
3 x 50 1:05 stroke 1 of each
6 x 25 :40 stroke 2 of each fast

Sprint freestyle set
1 x 25 :30 easy
1 x 25 :30 sprint
1 x 25 :30 easy
2 x 25 :30 sprint
1 x 25 :30 easy
3 x 25 :30 sprint
1 x 25 :30 easy
4 x 25 :30 sprint
1 x 25 :30 easy
5 x 25 :30 sprint

Free/pull set
1 x 300 4:30 long & strong
2 x 150 2:15 last 50 strong
3 x 100 1:30 desc 1-3
4 x 75 1:05 last 25 strong
6 x 50 :45

Warm down
4 x 50 1:00

Total: 4600