Sarasota Y Sharks Masters GOLD Workout

LCM intervals left, SCY intervals right

Warm up
2 x 200 3:45 [3:30]
8 x 50 1:15 [1:05] choice
3 x 100 1:45 [1:30]
8 x 50 1:20 [1:15] kick

Main set
9 x 100 2:15 [2:00] choice
[#1/4/7 mod, #2/5/8 build, #3/6/9 strong]

Freestyle set
1 x 400 6:40 [6:00] long & strong
4 x 100 1:40 [1:30] neg split
1 x 300 5:00 [4:30] long & strong
6 x 50 1:00 [:50] desc 1-3/4-6

Warm down
4 x 50 1:00

Total:4000