Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
4 x 100 1:45
4 x 75 1:30 IM/stroke
4 x 50 1:00 choice
4 x 25 :30 strong

Main set
2 x 100 2:15 kick
2 x 100 1:30 free
2 x 100 1:45 IM/stroke
2 x 75 1:45 kick
2 x 75 1:05 free
2 x 75 1:30 IM/stroke
2 x 50 1:15 kick
2 x 50 :45 fee
2 x 50 1:00 stroke
2 x 25 :45 kick
2 x 25 :30 free
2 x 25 :45 stroke
[Each group of two: #1 mod, #2 strong]

Freestyle set
8 x 100 1:30
8 x 75 1:05
8 x 50 :50
[Alt. 1 mod, 1 strong]

Warm down
4 x 50 1:00

Total: 4500