Sarasota Y Sharks Masters GOLD Workout

SCY

Warm up
2x
2 x 100 1:45
2 x 75 1:15
2 x 50 1:00 choice
2 x 25 :30 strong

Kick set
6 x 100 2:15 last 25 fast

Main set
4x
1 x 25 :45 easy
1 x 50 1:15 mod
1 x 75 1:30 build
1 x 100 2:00 strong
[RD1/3 stroke/IM, RD2/4 choice]

Freestyle set
2x
2 x 150 2:15 last 50 strong
3 x 100 1:30 desc 1-3
4 x 50 :50 strong

Warm down
4 x 50 1:00

Total: 4400