Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
1 x 200 3:15
3 x 150 2:45 50st/50fr/50st
2 x 100 1:30
4 x 75 1:15 choice

Kick set
4 x 100 2:15 last 25 fast

Stroke set
3x
6 x 25 :40 IM order 2 of each
1 x 200 3:30 IM

Free/pull set
12 x 50 :50 pacee
2 x 200 3:00 long & strong

Sprint set
6x
1 x 25 1:00 build to race pace
1 x 25 1:00 blocks sprint 20

Warm down
4 x 50 1:00

Total: 4100