Sarasota Y Sharks Masters GOLD Workout

LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
2 x 150 2:45 [2:15] 50st/50fr/50st
3 x 100 1:45 [1:30]
4 x 50 1:00 [:50] desc 1-4

Kick set
9 x 50 1:20 [1:15] alt 2fast/1easy
1 x 50 easy swim

Freestyle set
3 x 300 5:00 [4:30] desc 1-3
3 x 200 3:20 [3:00] desc 1-3
3 x 100 1:40 [1:30] desc 1-3

Main set
4x
1 x 50 1:15 [1:05] perfect stroke choice
1 x 50 1:15 [1:05] easy
1 x 100 2:15 [2:00] strong choice

Warm down
4 x 50 1:00

Total: 4300