Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
1 x 250 4:15
5 x 50 1:05 stroke
2 x 125 2:00
5 x 50 :50 desc

Main set
3x [RD1 intervals left, RD2/3 intervals right]
1 x 100 2:15 [1:45]
2 x 75 1:45 [1:30] desc
4 x 25 :45 [:45] fast
2 x 75 1:45 [1:30] desc
1 x 100 2:15 [1:45]
[RD1 kick, RD2 IM, RD3 stroke]

Freestyle/pull set
1 x 500 7:00 long & strong
5 x 100 1:30 desc 1-5
10 x 50 :45 strong

Warm down
4 x 50 1:00

Total 4500