Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
1 x 200 3:15
2 x 150 2:45 50fr/50st/50fr
3 x 100 1:30
4 x 50 1:00 choice

Kick set
2x
1 x 75 1:45
1:00 [vertical kick]
1 x 75 1:45 fast

Freestyle set
3x
1 x 300 4:30 long & strong
4 x 75 1:10 desc 1-4

Sprint set
3x
2 x 50 1:00 fast
4 x 25 :30 fast
2 x 50 :45 fast
4 x 25 :45 fast
[All swims choice]

Warm down
4 x 50 1:00

Total: 4500