Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
1 x 200 3:15
2 x 100 1:45
4 x 50 1:05 stroke
2 x 100 1:30
1 x 200 3:00

Kick set
1 x 100 2:15
1:00 [vertical kick]
2 x 50 1:15
1:00 [vertical kick]
4 x 25 :45 fast

Stroke set
4x
1 x 25 :45
1 x 125 2:15 IM
[25s: RD1 fly, RD2 back, RD3 brst, RD4 free]

Sprint set
3x
1 x 25 :45 easy
1 x 50 1:15 fast
1 x 25 :45 easy
1 x 100 2:00 fast
[RD1 stroke, RD2/3 choice]

Freestyle set
2x
4 x 100 1:30
4 x 75 1:05
4 x 50 :50
[Desc each group 1-4]

Warm down
4 x 50 1:00

Total: 4500