Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
4 x 100 1:45
6 x 25 :40 choice
4 x 100 1:30
6 x 25 :30 strong

Kick set
6 x 50 1:15
6 x 25 :45 fast

Stroke set
3x
2 x 25 :45 perfect stroke choice
1 x 100 2:00 IM/stroke strong

Sprint set
2x
4 x 25 :20
5 x 25 :25
6 x 25 :30
[All swims choice]

Freestyle set
2 x 200 3:00 neg split
3 x 100 1:30 desc 1-3
4 x 50 :50 mod
3 x 100 1:20 desc 1-3
2 x 200 2:40 neg split

Warm down
4 x 50 1:00

Total: 4550