Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
2 x 150 2:30
6 x 50 1:05 stroke 2 of each
3 x 100 1:30
12 x 25 :30 strong

Kick set
1 x 200 4:30
8 x 25 :45 fast

Freestyle/pull set
1 x 300 4:30 long & strong
4 x 75 1:10 desc
2 x 150 2:15 neg split
4 x 75 1:05 desc
3 x 100 1:30 last 25 strong
4 x 75 1:00 desc

Stroke set
3x
4 x 25 :40 IM order perfect stroke
1 x 50 1:05 25fly/25back
1 x 50 1:05 25brst/25free
1 x 100 2:00 IM strong

Warm down
4 x 50 1:00

Total: 4500