Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
2 x 200 3:15
4 x 50 1:15 stroke
4 x 75 1:15
6 x 25 :30 strong

Kick set
2x
1:00 [vertical kick]
1 x 100 2:15
4 x 25 :45 fast

Main set
6 x 100 2:00 alt. 1easy/1fast
6 x 50 1:15 alt. 1easy/2fast
6 x 25 :45 all fast
[All swims choice]

Freestyle set
2x
1 x 400 6:00 long & strong
4 x 100 1:30 desc 1-4

Warm down
4 x 50 1:00

Total:4300