Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
4 x 150 2:30
4 x 50 1:15 stroke
4 x 100 1:30

Kick set
4x
1 x 75 1:45
3 x 25 :45 fast

Sprint set
4x
1 x 75 1:30 easy
1 x 50 1:05 fast
1 x 50 1:05 easy
1 x 75 1:30 fast
[RD1/3 stroke, RD2/4 choice]

Freestyle set
4 x 150 2:15 neg split
4 x 75 1:05 last 25 strong
4 x 100 1:30 desc 1-4
4 x 50 :40 strong

Warm down
4 x 50 1:00

Total:4500