Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
1 x 200 3:30
2 x 150 2:15
3 x 100 1:30
4 x 75 1:30 alt. st/fr/st

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

Main set
4x
3 x 50 1:05 desc 1-3
2 x 25 :45 fast
[RD1/3 stroke, RD2/4 choice]

Kick set 2
2x
1 x 50 1:15
1:00 [vertical kick]
2 x 25 :45 fast

Freestyle set
3 x 200 3:00
3 x 150 2:10
3 x 100 1:30
3 x 75 1:05
3 x 50 :45
3 x 25 :30
[Desc each group 1-3]

Warm down
4 x 50 1:00

Total: 4450