Sarasota Y Sharks Masters GOLD Workout

LCM intervals left, SCY intervals right

Warm up
3 x 100 2:00 [1:45]
2 x 100 2:15 [2:00] alt 50st/50fr
3 x 100 1:45 [1:30]
4 x 50 1:15 [1:05] stroke

Kick set
3x
1 x 100 2:30 [2:15] build
1:00 [vertical kick]

Freestyle set
2x
4 x 150 2:30 [2:15] desc 1-4
1 x 300 5:00 [4:30] long & strong

Main set
4 x 50 1:15 [1:05] 1easy/3fast
4 x 100 2:00 [1:45] alt. 1easy/1fast
4 x 50 1:15 [1:05] all fast
[All swims choice]

Warm down
4 x 50 1:00

Total: 4100