Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
2 x 150 2:30
4 x 75 1:30 IM/stroke
3 x 100 1:30
6 x 25 :30 strong

Kick set
1 x 200 4:30
4 x 25 :45 fast
2 x 100 2:15
4 x 25 :45 fast

Main set
2x
1 x 75 1:30 mod, perfect stroke
1 x 25 :45 fast
1 x 75 1:30 mod, perfect stroke
3 x 25 :45 fast
1 x 75 1:30 mod, perfect stroke
5 x 25 :45 fast
[RD1 stroke, RD2 choice]

Freestyle set
3 x 200 3:00 long & strong
2 x 50 :45 strong
2 x 200 3:00 desc 1-2
3 x 50 :45 strong
1 x 200 3:00 neg split
4 x 50 :45 strong

Warm down
4 x 50 1:00

Total: 4400