Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
4 x 100 1:45
4 x 75 1:30 IM/stroke
6 x 50 1:00 choice
8 x 25 :30 strong

Kick set
1 x 100 2:15
3 x 50 1:15 desc 1-3
6 x 25 :45 sprint kick

Main set
4x
1 x 25 :40 fly
1 x 50 1:10 back
1 x 75 1:30 brst
1 x 100 1:50 free
[RD1 100 is strong, RD2 75 is strong, RD3 50 is strong, RD4 25 is strong]

Meet swimmers sprint set
4 x 50 2:30 race pace choice

-OR-

Optional free/pull set
4 x 200 3:00 neg split
4 x 100 1:30 last 25 fast
4 x 50 :45 desc
4 x 25 :30 fast

Warm down
4 x 50 1:00

Total: 3000 or 4300