Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
1 x 300 4:30
3 x 100 1:45
4 x 75 1:45 kick
6 x 50 1:00 choice

Main set
1 x 75 1:30 easy
2 x 75 1:30 fast
1 x 75 1:30 easy
3 x 75 1:30 fast
1 x 75 1:30 easy
4 x 75 1:30 fast
[All swims choice]

Kick set
3 x 50 1:15 desc 1-3
1:00 [vertical kick]
2 x 50 1:15 25easy/25fast
1:00 [vertical kick]
1 x 50 1:15 fast

Freestyle set
4 x 50 :50 desc 1-4
3 x 100 1:30 last 25 strong
2 x 200 3:00 neg split
2 x 200 2:50 neg split
3 x 100 1:25 last 25 strong
4 x 50 :45 desc 1-4

Warm down
4 x 50 1:00

Total: 4400