Sarasota Y Sharks Masters GOLD Workout

LCM intervals left, SCY intervals right

Warm up
2 x 150 2:45 [2:30]
6 x 50 1:00 [1:00]
2 x 100 2:30 [2:15] kick
3 x 100 1:45 [1:30]
6 x 50 1:15 [1:05] stroke

Main set
2x
1 x 100 2:15 [2:00] 25stroke/75free
1 x 100 2:15 [2:00] 50stroke/50free
1 x 100 2:15 [2:00] 75stroke/25free
1 x 100 2:15 [2:00] 100stroke

Kick set
4x
1 x 50 1:20 [1:15]
1:00 [vertical kick]

Freestyle set
1 x 100 1:40 [1:30] mod
1 x 200 3:20 [3:00] neg split
1 x 400 6:40 [6:00] long & strong
1 x 400 6:20 [5:30] long & strong
1 x 200 3:10 [2:45] neg split
1 x 100 best effort

Warm down
4 x 50 1:00

Total: 4000