Sarasota Y Sharks Masters GOLD Workout

LCM intervals left, SCY intervals right

Warm up
2 x 150 2:45 [2:30]
2 x 100 2:00 [1:45]
6 x 50 1:15 [1:05] stroke
2 x 100 1:45 [1:30]

Kick set
1 x 200 5:00 [4:30]
1:00 [vertical kick]
1 x 100 2:30 [2:15]
1:00 [vertical kick]
4 x 50 1:20 [1:15] fast

Sprint set
4 x 50 1:30 [1:20] sprint
4 x 50 1:15 [1:10] sprint
4 x 50 1:00 [:50] sprint
1 x 50 2:00 [1:30] easy
1 x 50 best effort
[All swims choice]

Freestyle set
2x
3 x 200 3:10 [3:00] neg split
1 x 200 3:30 [3:15] best effort

Warm down
4 x 50 1:00

Total: 4000