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  1. Sarasota Y Sharks Masters GOLD Workout 3/27/17

    by , March 23rd, 2017 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10
    8 x 50 alt 2st/2fr 1:00
    2 x 100 1:30
    8 x 25 alt 2st/2fr :40
    1 x 200 3:00

    Kick set
    3x
    1 x 100 2:15
    1 x 50 fast kick 1:15

    IM/stroke
    3x
    6 x 25 stroke :40
    1 x 50 stroke strong 1:20
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    1 x 400 long & strong 6:00
    1 x 300 neg split 4:30
    1 x 200 last 50 strong 3:00
    1 x 100 mod 1:30
    1 x 100 mod 1:20
    1 x 200 last 50 strong 2:40
    1 x 300 neg split 4:00
    1 x 400 best effort 5:20

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 3/24/17

    by , March 23rd, 2017 at 03:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:40
    6 x 25 stroke 2 of each :40
    3 x 100 1:30
    6 x 25 stroke 2 of each :40
    4 x 75 last 25 strong 1:10

    Kick set
    1 x 100 2:15
    4 x 50 build 1:15
    10 x 25 alt 1 underwater dolphin/1 regular kick :40

    Freestyle sprint set
    3x
    1 x 50 easy 1:30
    1 x 100 90% 1:30
    [Goal: Be consistent on all 100s]

    1 x 50 easy 1:30

    IM/stroke
    3x
    1 x 50 90% stroke 1:00
    1 x 50 easy free 1:30
    1 x 50 90% stroke 1:00
    1 x 50 easy free 1:30
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    4 x 75 long & strong 1:15
    4 x 75 last 25 strong 1:10
    4 x 75 last 50 strong 1:05
    4 x 75 all strong 1:00

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 3/23/17

    by , March 22nd, 2017 at 01:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:10 [3:00]
    2 x 100 1:45 [1:30]
    3 x 50 1:00 [:50]
    4 x 25 :40
    [50s: RD1 stroke, RD2 free descend]
    [25s: RD1 free, RD2 stroke]

    IM/stroke/kick set
    1 x 200 kick 4:30
    4 x 25 fly :40
    1 x 200 IM 3:30

    1 x 150 kick 3:10 kick
    4 x 25 back :40
    1 x 150 IM 2:40

    1 x 100 kick 2:10 kick
    4 x 25 breast :40
    1 x 100 IM 2:00

    Free/pull set
    1 x 200 mod 3:00
    1 x 200 3rd 50 strong 3:00
    1 x 200 last 100 strong 3:00

    2 x 100 mod 1:30
    2 x 100 neg split 1:30
    2 x 100 strong 1:30

    4 x 50 mod 1:00
    4 x 50 build :50
    4 x 50 strong :45

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 3/22/17

    by , March 21st, 2017 at 03:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:00
    4 x 75 IM/stroke 1:30
    3 x 100 1:30
    4 x 75 IM/stroke 1:30
    6 x 50 desc 1-3/4-6 :50

    Kick set #1
    2 x 200 4:30

    IM/stroke set
    4x
    3 x 25 stroke :40
    1 x 75 IM/stroke strong 1:30
    RD1 fly, RD2 back, RD3 brst, RD4 choice

    Kick set #2
    12 x 25 :40
    Alt 1 underwater dolphin/1 surface kick

    Free/pull set
    1 x 300 long & strong 4:20
    4 x 75 last 25 strong 1:10
    6 x 50 desc 1-3/4-6 :50
    4 x 75 last 50 strong 1:10
    2 x 150 last 100 strong 2:10

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 3/21/17

    by , March 20th, 2017 at 11:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    12 x 25 4 of each stroke :40
    3 x 100 1:30
    12 x 25 alt 1 stroke swim/1 fast kick w/fins :40

    Freestyle sprint set
    4x
    1 x 50 mod 1:00
    1 x 50 90% 1:00
    1 x 50 easy 1:15

    IM/stroke set
    3x
    4 x 25 stroke :40
    1 x 100 kick 2:15
    1 x 100 IM 2:00

    Free/pull set
    5 x 100 long & strong on each 1:30
    5 x 100 last 25 strong 1:20
    5 x 100 make them 1:15

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 3/20/17

    by , March 19th, 2017 at 04:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 4:00 [3:10]
    4 x 50 stroke 1:10 [1:10]
    4 x 100 1:45 [1:30]
    4 x 50 desc 1:00 [:50]

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 second 25 sprint 1:15 [1:10]

    IM/Stroke set
    2x
    3 x 50 stroke 1 of each 1:10 [1:10]
    1 x 200 IM 4:00 [3:30]

    Free/pull set
    3 x 200 neg split 3:20 [3:00]
    4 x 50 desc 1:00 [1:00]
    2 x 200 last 50 strong 3:20 [3:00]
    4 x 50 desc :55 [:50]
    1 x 200 strong 3:00 [3:00]
    4 x 50 desc :50 [:45]

    Warm down
    4 x 50 1:15

    Total: 4300
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 3/17/17

    by , March 16th, 2017 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 stroke 1:10 [1:10]
    2 x 100 1:45 [1:30]
    6 x 50 stroke 1:10 [1:10]
    2 x 100 last 25 strong 1:45 [1:30]

    Main set from Olympic Club via Russ Meyer
    4 x 150 swim 2:30 [2:15]
    1 x 100 kick 75 easy/25 fast 2:45 [2:30]
    1 x 300 pull strong 4:30 [4:00]
    rest 1:00
    6 x 100 swim 1:40 [1:30]
    1 x 100 kick 75 easy/25 fast 2:45 [2:30]
    1 x 300 pull strong 4:30 [4:00]
    rest 1:00
    12 x 50 swim :55 [:50]
    1 x 100 kick 75 easy/25 fast 2:45 [2:30]
    1 x 300 pull strong 4:30 [4:00]


    Warm down
    4 x 50 1:15
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 3/16/17

    by , March 15th, 2017 at 02:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 stroke 1:10
    2 x 150 2:15
    6 x 50 2 strong/1 easy 1:00
    2 x 150 kick 3:15

    Freestyle sprint set
    3x
    1 x 50 easy 1:15
    1 x 50 build to fast 1:00
    1 x 50 easy 1:15
    1 x 100 85% 1:30

    IM/stroke set
    3x
    4 x 25 stroke :40
    1 x 50 stroke 85% 1:00
    1 x 50 free easy 1:30
    RD1 fly, RD2 back, RD3 breast

    Free/pull set
    4 x 150 2:15
    3 x 150 2:05
    2 x 150 2:00
    *rest 45 seconds
    1 x 150 best effort 2:00

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 3/15/17

    by , March 14th, 2017 at 04:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    2 x 100 IM/stroke 1:45
    3 x 100 1:30
    4 x 50 :50 desc

    Main set
    5x
    1 x 125 free mod 2:00
    1 x 100 IM/stroke 2:00
    1 x 75 kick 2:00

    Free/pull set
    2 x 300 long & strong 4:15
    6 x 100 desc 1-3/4-6 1:30
    12 x 50 3 strong/1 easy :50

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 3/14/17

    by , March 13th, 2017 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    3 x 50 stroke 1:10
    1 x 200 3:00
    3 x 50 stroke 1:10
    4 x 100 1:30

    Kick set
    4 x 100 last 25 fast 2:15

    Freestyle sprint set
    3x
    1 x 50 easy 1:45
    1 x 100 85% 1:30

    IM/stroke set
    6 x 25 2 of each stroke :40
    6 x 50 2 of each stroke 1:10
    *break 30 seconds
    1 x 200 IM strong 3:30

    Free/pull set
    2x
    4 x 200 3:00
    #1: 25 mod, 100 strong, 75 mod
    #2: 50 mod, 100 strong, 50 mod
    #3: 75 mod, 100 strong, 25 mod
    #4: 100 mod, 100 strong]

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 3/13/17

    by , March 12th, 2017 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    6 x 50 stroke 2 of each 1:10
    4 x 75 last 25 strong 1:10

    Kick set
    1 x 200 last 50 fast 4:30
    1 x 100 last 25 strong 2:15
    4 x 50 1:15

    IM/stroke set
    2x
    3 x 50 stroke 1 of each 1:10
    1 x 100 IM 1:50
    6 x 25 stroke 2 of each :40
    1 x 100 IM 2:00

    Free/pull set
    3 x 200 neg split 3:00
    6 x 50 desc 1-3/4-6 :50
    3 x 100 last 25 strong 1:30
    6 x 50 strong :45

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 3/10/17

    by , March 8th, 2017 at 04:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10
    2 x 150 2:30
    4 x 75 IM/stroke 1:30
    3 x 100 1:30
    4 x 50 descend :50

    Kick set
    4 x 125 last 25 fast 2:45

    IM/stroke set
    4x
    1 x 50 stroke 1:15
    1 x 25 free easy :45
    1 x 75 IM/stroke strong 1:30
    RD1 fly, RD2 back, RD3 breast, RD4 choice

    Free/pull set
    4 x 200 neg split 3:00
    4 x 150 last 50 strong 2:15
    4 x 100 descend 1:30
    4 x 50 strong :45

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 3/9/17

    by , March 8th, 2017 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 IM 1:30
    3 x 100 1:30
    4 x 75 kick 1:45
    6 x 50 desc 1-3/4-6 :55

    Free sprint set
    1 x 50 easy 1:15
    1 x 50 fast 85-90% 1:00
    1 x 50 easy 1:15
    2 x 50 fast 85-90% 1:00
    1 x 50 easy 1:15
    3 x 50 fast 85-90% 1:00
    1 x 50 easy 1:15

    IM/stroke set
    1 x 25 fly :40
    1 x 50 back 1:05
    1 x 75 breast strong 1:30
    1 x 100 free 1:45

    1 x 25 free :40
    1 x 50 fly 1:05
    1 x 75 back strong 1:30
    1 x 100 breast 2:00

    1 x 25 breast :40
    1 x 50 free 1:05
    1 x 75 fly strong 1:30
    1 x 100 back 1:45

    1 x 25 back :40
    1 x 50 breast 1:05
    1 x 75 free strong 1:30
    1 x 100 fly 1:45

    Free/pull set (Charles Denault's favorite set)
    3 x 100 1:40
    1 x 125 1:40

    2 x 100 1:40
    2 x 125 1:40

    1 x 100 1:40
    3 x 125 1:40

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 3/8/17

    by , March 7th, 2017 at 03:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 250 4:30
    4 x 50 stroke 1:10
    1 x 250 4:00
    4 x 50 stroke 1:10
    1 x 250 3:45

    Kick set
    1 x 200 4:30
    8 x 25 sprint kick :40

    IM/stroke set
    1 x 125 IM [50 fly] 2:15
    1 x 125 IM [50 back] 2:15
    1 x 125 IM [50 brst] 2:15
    1 x 125 IM [50 free] 2:15
    1 x 125 IM [50 best stroke] 2:15
    1 x 125 IM [50 choice] 2:15

    Free/pull set
    1 x 400 long & strong 6:00
    2 x 300 negative split 4:30
    3 x 200 descend 1-3 3:00
    4 x 100 last 25 strong 1:30
    5 x 50 strong :50

    Warm down
    4 x 50 1:00

    Total: 4750
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 3/7/17

    by , March 6th, 2017 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:10
    6 x 25 stroke 2 of each :40
    4 x 100 1:30
    6 x 25 stroke 2 of each :40
    4 x 100 kick 2:10

    Freestyle sprint set
    1 x 50 easy 1:30
    1 x 100 90% 1:30
    1 x 50 easy 1:30
    1 x 50 90% 1:00
    1 x 50 easy 1:30
    4 x 25 sprint :30

    IM/stroke set (John Sylvester's Fav Set)
    4 x 25 :25 [1 of each stroke]
    8 x 25 :30 [2 of each stroke]
    12 x 25 :35 [3 of each stroke]
    16 x 25 :40 [4 of each stroke]

    Free/pull set
    1 x 200 mod 3:00
    2 x 100 neg split 1:30
    4 x 50 descend 1:00
    4 x 50 be consistent :45
    2 x 100 descend 1:20
    1 x 200 best effort 3:00

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 3/6/17

    by , March 4th, 2017 at 09:11 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    4 x 50 stroke 1:15 [1:15]
    3 x 100 1:45 [1:30]
    4 x 50 stroke 1:15 [1:15]
    6 x 50 free desc 1-3/4-6 1:00 [1:00]

    Kick set
    1 x 100 2:30 [2:15]
    6 x 50 25mod/25fast 1:20 [1:15]

    Free/pull set
    3 x 200 neg split 3:20 [3:00]
    4 x 50 descend 1:00 [1:00]
    2 x 150 last 50 strong 2:30 [2:15]
    4 x 50 descend :50 [1:00]
    1 x 100 strong 1:40 [1:20]
    2 x 50 fast :50 [1:00]

    IM/stroke set
    3x
    2 x 50 stroke 1:15 [1:10]
    1 x 50 free easy 1:15 [1:10]
    1 x 50 stroke, strong 1:45 [1:30]
    [RD1 fly, RD2 back, RD3 breast]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4000
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 3/3/17

    by , March 2nd, 2017 at 02:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    6 x 50 1 easy/1 strong 1:00 [1:00]
    2 x 100 2:00 [1:45] IM
    6 x 50 1 easy/1 strong 1:00 [1:00]
    4 x 100 kick, last 25 strong 2:30 [2:15]

    IM/stroke set
    1 x 200 IM 4:00 [3:30]
    1 x 50 free easy 1:15 [1:15]
    1 x 150 IM 3:00 [2:45]
    1 x 50 free easy 1:15 [1:15]
    1 x 100 IM 2:00 [1:45]
    1 x 50 free easy 1:15 [1:15]
    3 x 50 stroke choice 1:15 [1:15]
    1 x 50 free easy 1:15 [1:15]

    Free/pull set
    2 x 200 last 50 strong 3:20 [3:00]
    1 x 400 neg split 6:40 [6:00]
    2 x 100 descend 1:40 [1:30]
    1 x 200 neg split 3:20 [3:00]
    4 x 50 build :50 [:45]
    1 x 100 best effort 1:40 [1:30]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4100
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 3/2/17

    by , March 1st, 2017 at 02:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 50st/25fr 1:30
    3 x 100 1:30
    4 x 75 last 25 strong 1:15

    Kick set
    4 x 50 1:10
    6 x 25 sprint kick :40

    Freestyle sprint set
    1 x 50 easy 1:00
    1 x 200 90% break 10 seconds at 100 3:30
    1 x 50 easy 1:00
    2 x 100 90% 2:30
    1 x 50 easy 1:00
    4 x 50 strong :45

    IM/stroke set
    3x
    1 x 50 25st/25fr 1:15
    1 x 50 stroke 90% 1:30
    1 x 50 free easy 1:00
    1 x 50 stroke 90% 1:30
    1 x 50 free easy 1:00
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    1 x 500 long & strong 7:00
    2 x 200 last 50 strong 2:45
    3 x 100 descend 1:20

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 3/1/17

    by , February 28th, 2017 at 03:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    2 x 100 1:45 [1:45]
    6 x 50 stroke 2 of each 1:10 [1:10]
    2 x 100 1:45 [1:30]
    4 x 50 descend 1:00 [1:00]

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15]

    IM/stroke set
    3x
    3 x 50 stroke 1:10 [1:10]
    1 x 50 free easy 1:00 [1:00]
    1 x 100 IM 2:00 [1:45]
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    2x
    1 x 400 neg split 6:40 [6:00]
    1 x 200 last 50 strong 3:20 [3:00]
    1 x 100 strong 2:00 [2:00]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4100
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 2/28/17

    by , February 27th, 2017 at 02:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:00
    12 x 25 stroke, 4 of each :40
    3 x 100 descend 1:30
    2 x 150 kick, last 50 strong 3:15

    Freestyle sprint set
    3x
    1 x 100 25easy/25strong 1:45
    1 x 50 mod 1:00
    1 x 100 90% 2:00

    IM/stroke set
    3x
    1 x 100 25st/25fr 1:45
    1 x 50 free mod 1:00
    1 x 100 stroke 90% 2:15
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    3 x 150 long & strong 2:15
    3 x 150 last 50 strong 2:10
    3 x 150 descend 1-3 2:00
    1 x 150 warm down 2:30

    Total: 4500
    Categories
    Uncategorized
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