Sarasota Y Sharks Masters GOLD Workout

SCY

Happy Halloween!

Warm up
2 x 150 2:30
6 x 50 1:05 stroke 2 of each
3 x 100 1:30
6 x 50 :50 desc 1-3/4-6

Kick set
1 x 200 4:30
6 x 50 1:15 desc 1-3/4-6

Main set
6 x 75 1:30 stroke alt 1easy/1fast
6 x 75 1:15 free alt 1easy/1fast
6 x 75 1:30 IM alt 1easy/1fast

Optional free/pull set
1 x 300 4:30 long & strong
1 x 200 3:00 neg split
1 x 100 1:30
1 x 100 1:20
1 x 200 2:40 neg split
1 x 300 4:00 long & strong

-OR-

Meet swimmers sprint set
5x
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: 3500 or 4450