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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 12/9/16

    by , December 8th, 2016 at 01:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    1 x 200 3:15 3:00
    1 x 150 2:30 2:30 50st/50fr/50st
    1 x 100 1:45 1:30
    1 x 75 1:30 1:30 IM/stroke
    1 x 50 1:00 :45
    1 x 25 :45 - sprint
    2x through RD#1 left intervals, RD#2 right intervals

    Kick set
    3 x 100 2:15 last 25 fast

    IM/stroke set
    1 x 25 :45 fly
    1 x 50 1:00 back
    1 x 75 1:30 breast
    1 x 100 1:45 Free or IM, fast
    3x through

    Free/pull set
    1 x 300 4:30 negative split
    1 x 150 2:15 cruise, perfect stroke
    1 x 75 1:45 fast 100%
    4x through

    Warm down
    4 x 50 1:00 easy

    Total yards: 4550 yards
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 12/8/16

    by , December 7th, 2016 at 03:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 100 1:45
    2 x 100 1:45 IM/stroke
    2 x 100 1:30
    2 x 100 2:15 kick
    2x through

    Main set (IM/stroke/free)
    2 x 50 1:00 Mod stroke
    1 x 100 2:30 IM/stroke 100%
    2 x 50 1:00 Mod free
    1 x 100 2:30 Free 100%
    4x through

    Free/pull set
    4 x 250 3:30
    Descend 1-4 and
    #1 second 50 fast
    #2 third 50 fast
    #3 fourth 50 fast
    #4 last 50 fast

    Warm down
    4 x 50 1:00 easy

    Total yards: 4400
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 12/7/16

    by , December 6th, 2016 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 150 2:30
    4 x 75 1:30 25 stroke/25 free/25 stroke
    4 x 50 1:00 Descend
    4 x 100 1:30

    Main set (kick, IM/stroke, & free)
    2 x 200 4:30 Kick
    2 x 200 3:30 IM Descend
    2 x 200 3:00 Free last 50 fast
    2 x 100 2:15 Kick
    2 x 100 1:45 IM Descend
    2 x 100 1:30 Free last 25 fast
    2 x 50 1:15 Kick
    2 x 50 1:00 Stroke
    2 x 50 :45 Free sprint

    Free/pull set
    3 x 200 3:00 Descend 1-3 and by round
    2x through

    Warm down
    4 x 50 1:00 easy

    Total yards: 4700 yards
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 12/6/16

    by , December 5th, 2016 at 12:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    4 x 75 1:30 IM/Stroke
    4 x 50 1:00 Descend
    1x through

    Kick set
    2 x 150 3:30 Last 50 fast
    8 x 25 :40 Sprint
    1 x 50 easy swim
    1x through

    IM/Stroke set
    1 x 75 1:20 IM
    1 x 50 1:00 Fly last 25 fast
    1 x 75 1:20 IM
    1 x 50 1:00 Back last 25 fast
    1 x 75 1:20 IM
    1 x 50 1:00 Breast last 25 fast
    1 x 75 1:20 IM
    1 x 50 1:00 Free last 25 fast
    2x through

    Free/pull set
    6 x 150 2:15 Descend 1-3/4-6
    6 x 75 1:05 Last 25 fast
    6 x 25 :30 Sprint

    Warm down
    4 x 50 1:00 easy

    Total yards: 4450

    Updated December 5th, 2016 at 05:25 PM by SharksMasters

    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 12/5/16

    by , December 4th, 2016 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    Rick, thank you for the challenge and the opportunity! Very much looking forward to it.

    SCY
    Warm up
    1 x 200 3:20
    2 x 100 1:40
    4 x 50 1:15 stroke
    1 x 200 3:00
    2 x 100 1:45 IM/stroke
    4 x 50 1:00 descend

    Kick
    1 x 200 4:30
    4 x 50 1:10 25 easy/25 fast
    8 x 25 :40 sprint

    Free/pull (2x through)
    Rd#1 Rd#2
    1 x 400 6:00 5:20
    1 x 200 3:00 2:40
    1 x 100 1:30 1:20

    IM/Stroke
    8 x 25 :45 Fly #8 on 1:00
    8 x 25 :45 Back #8 on 1:00
    8 x 25 :45 Breast #8 on 1:00
    8 x 25 :45 Free

    Warm down
    4 x 50 1:00 easy

    Total: 4200 yards

    Updated December 4th, 2016 at 02:21 PM by SharksMasters

    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout 12/02/2016

    by , December 1st, 2016 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    With my retirement coming soon, this will be my last post--number 1,798. The workout blog will continue on with Dave Miner posting from here on in. Let's see if he can top 1,798! Thanks to all of you who have supported this blog--hopefully you have enjoyed my workouts.

    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    4 X 50 kick 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1/3: IM on 1:45
    Rounds 2/4: Free on 1:30
    Descend each round 1-3

    1 x 200 3:00
    4 X 50 descend :50
    Three rounds--swim or pull
    Descend 200's 1-3 by round

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 12/01/2016

    by , November 30th, 2016 at 12:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right

    1 x 200 kick 4:30
    6 X 50 kick 1:10
    1 X 100 swim

    3 x 75 1:15
    1 x 75 fast 1:45
    Four rounds--choice

    10 X 125 2:00
    75 cruise/50 fast --swim or pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 11/30/2016

    by , November 29th, 2016 at 01:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 x 100 swim

    1 X 200 IM 3:30
    1 x 200 free 3:00
    Three rounds. Descend by rounds 1-3

    1 X 25 :45 :30
    1 X 50 1:00 :50
    1 X 75 1:30 1:10
    1 x 100 2:00 1:30
    Four rounds.
    Rounds 1/2--intervals left--stroke or IM
    Rounds 3/4--intervals right--free
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 100 is fast
    Round 4: 75 is fast

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 11/29/2016

    by , November 28th, 2016 at 02:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:40 1:30
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:10

    4 X 75 free—descend 1-4— 1:15 #4 on 1:45
    4 x 50 stroke 1:10 #4 on 1:30
    Three rounds

    2 X 50 cruise 1:05
    1 x 100 fast 2:20
    Four rounds—choice

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters 5:30 AM Workout 11/28/2016

    by , November 25th, 2016 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 50 descend 1:00 1:00
    Three rounds. Round 1 intervals left, 2 and 3 right.

    1 X 300 kick

    12 X 50--choice-- 1:05
    odd: easy
    evn: fast

    1 x 100 free 1:30
    1 X 100 IM 1:45
    1 X 100--best stroke-- 2:15
    Three rounds

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2 warm down on 2:00

    4700Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 11/25/2016

    by , November 23rd, 2016 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    4 X 50 kick 1:10 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 x 50 swim

    1 X 300 IM 5:15
    3 x 100 IM 1:45
    4 X 25 stroke/choice :40 #4 on 1:00
    Two rounds--25 swims are up tempo

    6 x 200 pull 3:00
    1/2: long and strong
    3/4: negative split
    5/6: best effort

    WARM DOWN: 4 X 50 easy

    4550Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 11/23/2016

    by , November 22nd, 2016 at 01:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    1 X 400 kick

    12 X 50 1:05--choice
    #3-6-9-12 are fast

    1 X 300 4:30 4:00
    3 x 100--descend-- 1:30 1:20
    4 X 50--descend-- 1:00 1:00
    Two rounds, swim or pull. Round 1 intervals left, 2 right.
    50's: start strong and descend

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/22/2016

    by , November 21st, 2016 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right

    6 x 75 kick 1:40
    Last 25 fast
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke--fast-- 1:30
    Three rounds. Round 1 fly, 2 back, 3 breast

    8 x 150 pull 2:15
    100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/21/2016

    by , November 18th, 2016 at 01:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1/3: IM or stroke on 2:00
    Rounds 2/4: free
    Swim #1: moderate, 2-build, 3-fast
    All choice

    3 X 50 1:10
    1 X 100 kick 2:30
    50's: 1-moderate, 2 25 fast/25 easy, 3-fast

    WARM DOWN: 4 X 50 easy

    4100Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/18/2016

    by , November 17th, 2016 at 12:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    12 X 25 sprint kick :454
    1 X 10 swim

    4 X 50 1:15 1:00
    4 X 75 1:45 1:30
    4 x 100 2:15 2:00
    Two rounds--descend each group 1-4/ #4 is fast
    Round 1: stroke or IM/intervals left
    Round 2: free/intervals right

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/17/2016

    by , November 16th, 2016 at 12:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:20
    1 X 50 1:00
    4 X 25--up tempo- :40 #4 on 1:20
    Four rounds.
    Round 1 is fly, 2 back, 3 breast, 4 free

    15 X 100 pull
    5 on 1:25
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 11/16/2016

    by , November 15th, 2016 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    1 X 50 fast 1:00
    Two rounds

    10 X 50 kick 1:10
    #6-10: 25 sprint/25 moderate
    1 X 100 swim

    1 X 50 easy 1:00
    1 X 50 build 1:05
    1 X 100 fast 2:10
    Four rounds--choice

    1 X 200 3:00
    3 X 100 1:30
    Three rounds--pull
    Descend 200's 1-3 by round
    100's: each round faster

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 11/15/2016

    by , November 14th, 2016 at 01:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    4 ON 1:50
    4 ON 1:45
    4 ON 1:40

    4 X (8 X 50
    Round 1: kick on 1:15
    Round 2: free on :50
    Round 3: stroke(choice) on 1:15
    Round 4: 25 sprint/25 easy (choice) on 1:15

    6 X 250 pull 4:00
    1-3: 200 cruise/50 fast
    4-6: 150 cruise/100 fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 11/14/2016

    by , November 11th, 2016 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    Back to work!

    SCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    2 X 100 IM 2:00
    4 X 50--1 of each-- 1:15
    Three rounds

    5 x 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 11/11/2016

    by , November 10th, 2016 at 11:51 AM (Sarasota Y Sharks Masters GOLD Workout)
    Day before the meet workout.

    SCM
    WARM UP:
    2 X 200 3:45
    3 X 100 1:45

    1 X 400
    alternate 100 kick/100 swim

    10 X 50 1:20
    #3-6-9 are fast--choice

    8 X 25
    odd: blocks--sprint 20
    even: build to race finish

    1 X 50 blocks

    Relay starts

    WARM DOWN
    Categories
    Swim Workouts
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