Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
2x
2 x 100 1:45
4 x 50 1:00 choice
8 x 25 :30 strong

Kick set
2x
1 x 100 2:15
2 x 50 1:15 build
4 x 25 :45 fast

Main set
2x
1 x 100 2:00 perfect stroke
1 x 100 2:00 fast
1 x 75 1:30 perfect stroke
1 x 75 1:30 fast
1 x 50 1:00 perfect stroke
1 x 50 1:00 fast
[RD1 stroke/IM, RD2 choice]

Freestyle set
4 x 75 1:15 desc 1-4
2 x 150 2:15 neg split
1 x 300 4:30 long & strong
2 x 150 2:05 neg split
4 x 75 1:05 desc 1-4

Warm down
4 x 50 1:00

Total: 4400