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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/22/17

    by , June 21st, 2017 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] Alt 1 fist drill, 1 swim
    6 x 50 1:15 [1:15] stroke choice
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    5 x 100 2:30 [2:15] last 25 fast
    1 x 100 easy swim

    Sprint set
    4x
    1 x 50 1:15 [1:15] stroke fast
    1 x 50 1:15 [1:15] free fast
    1 x 50 1:30 [1:30] free easy

    Free/pull set
    1 x 250 4:00 [3:30] long & strong
    5 x 50 1:00 [1:00] pace
    1 x 200 3:15 [3:00] neg split
    4 x 50 :55 [:55] strong
    1 x 150 2:30 [2:15] last 50 strong
    3 x 50 :50 [:50] desc 1-3
    1 x 100 1:40 [1:30] mod
    2 x 50 :45 [:45]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 6/21/17

    by , June 20th, 2017 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    3 x 200 5:00 [4:30] last 50 strong

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] stroke drill
    1 x 50 1:15 [1:15] stroke swim
    1 x 200 4:30 [4:00] IM
    [RD1: fly, drill: left arm, right arm, both arms]
    [RD2: back, drill: left arm only 25, right arm only 25]
    [RD3: breast, drill: breastroke arms, flutter kick]

    Free/pull set
    20 x 50 1:00 [1:00] pace
    Rest :30
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 6/20/17

    by , June 19th, 2017 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    4 x 100 2:00 [1:45] [50 fist drill/50 swim]
    6 x 50 1:15 [1:15] stroke 2 of each

    Main set
    6x
    1 x 50 1:15 [1:15] kick
    1 x 50 1:15 [1:15] stroke
    1 x 50 1:00 [1:00] free

    Free/pull set
    2x
    4 x 100 1:40 [1:30]
    1 x 400 6:20 [5:45] neg split
    Rest 1:00
    8 x 50 1:00 [:50] fast

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 6/19/17

    by , June 18th, 2017 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] 25 fist drill/25 swim
    4 x 50 1:15 [1:15] stroke
    4 x 100 1:45 [1:30]

    Sprint set
    6 x 50 1:15 [1:15] stroke alt 1fast/1easy
    6 x 50 1:05 [1:00] free alt 1fast/1easy

    Main set
    3x
    1 x 100 2:30 [2:15] kick
    1 x 100 2:15 [2:15] stroke choice
    1 x 100 2:15 [2:15] IM

    Free/pull set
    2x
    1 x 200 3:20 [3:00]
    1 x 200 3:00 [2:45]
    1 x 200 2:50 [2:30]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 6/15/17

    by , June 14th, 2017 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Birthday swim: 49 x 100 1:40 [1:30]

    -OR-

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 1:45 [1:30]
    3 x 100 2:15 [2:00] IM/stroke
    3 x 100 2:00 [1:45] 50 fist drill/50 swim

    Main set
    1 x 200 5:00 [4:30] kick
    1 x 200 4:00 [3:45] 50st/50fr/50st/50fr
    1 x 200 3:30 [3:00] free mod
    2 x 100 2:30 [2:15] kick
    2 x 100 2:15 [2:00] IM
    2 x 100 1:45 [1:30] free neg split
    4 x 50 1:15 [1:15] kick
    4 x 50 1:15 [1:15] stroke choice
    4 x 50 1:00 [1:00] desc 1-4

    Free/pull set
    5 x 200 3:00 [2:45] long & strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 6/14/17

    by , June 13th, 2017 at 11:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    4 x 100 2:30 [2:15] 50 fast/50 easy

    IM/stroke set
    4x
    1 x 50 1:15 [1:15] mod
    1 x 100 2:00 [1:45] strong
    1 x 50 1:15 [1:15] easy
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    2 x 200 3:20 [3:00] long & strong
    4 x 50 1:00 [1:00] fast
    2 x 150 2:30 [2:15] last 50 strong
    4 x 50 :50 [:50] fast
    2 x 100 1:40 [1:30] desc
    4 x 50 :45 [:40] fast

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 6/13/17

    by , June 12th, 2017 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] Alt 1 fist drill/1 swim
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:15] stroke 2 of each

    Sprint set
    4x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] fast
    [RD1/3 free, RD2/4 stroke]

    Kick/IM/stroke set
    3x
    1 x 150 3:45 [3:30] kick
    1 x 100 2:15 [2:00] IM
    1 x 50 1:15 [1:15] stroke choice

    Free/pull set
    9 x 100 1:40 [1:30] Desc 1-3, 4-6, 7-9
    9 x 50 :50 [:45] Desc 1-3, 4-6, 7-9

    Warm down
    3 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 6/12/17

    by , June 9th, 2017 at 03:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    3 x 100 2:00 [2:00] [50 fist drill/ 50 swim]
    2 x 100 1:45 [1:30]
    3 x 100 2:00 [2:00] [50 stroke/ 50 free]

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 1:20 [1:15]
    1 x 100 easy swim

    IM/stroke set
    1 x 50 1:15 [1:15] fly
    1 x 200 4:00 [5:30] IM
    1 x 50 1:15 [1:15] back
    1 x 200 4:00 [3:30] IM
    1 x 50 1:15 [1:15] breast
    1 x 200 4:00 [1:45] IM
    1 x 50 1:15 [1:15] free

    Free/pull set
    2 x 300 5:00 [4:30] neg split
    3 x 200 3:20 [3:00] desc 1-3
    6 x 100 1:40 [1:30] hold strong pace

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 6/9/17

    by , June 8th, 2017 at 02:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    6 x 50 1:15 [1:15] stroke choice
    3 x 100 1:45 [1:30]

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15] 25fast/25easy

    Main set
    4x
    1 x 50 1:20 [1:15] build to race finish
    1 x 50 1:20 [1:15] 90%
    1 x 50 1:20 [1:15] easy
    [RD1 best stroke, RD2 choice stroke, RD3/4 free]

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

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 6/8/17

    by , June 7th, 2017 at 12:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 300 5:30
    3 x 50 1:15 stroke
    3 x 100 1:45
    3 x 50 1:15 stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    2 x 100 2:30
    4 x 50 1:20 last 25 fast

    Main set
    6 x 100 2:15 free [alt 1 fast/1 easy]
    8 x 50 1:30 stroke [alt 2 fast/2 easy]

    Free/pull set
    1 x 400 6:40 long & strong
    4 x 100 1:40 last 25 fast
    4 x 100 1:40 pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 6/7/17

    by , June 6th, 2017 at 03:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    10 x 100 2:00 [1:45]
    [Alt 1 free/1 IM/stroke]

    Kick set
    1 x 200 5:00 [4:30]
    3 x 100 2:30 [2:15] last 25 fast
    1 x 100 easy swim

    Main set
    3x
    1 x 50 1:30 [1:15] build to race finish
    1 x 50 1:30 [1:15] 25 sprint/25 easy
    1 x 50 1:30 [1:15] 90%
    1 x 50 1:30 [1:15] easy
    [RD1 best stroke, RD2 choice stroke, RD3 free]

    Free/pull set
    2 x 200 3:20 [3:00] long & strong
    4 x 100 1:40 [1:30] neg split
    16 x 50 1:00 [1:00] pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 6/6/17

    by , June 5th, 2017 at 11:22 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    8 x 50 1:20 [1:15] alt 1fast/1easy

    Main set
    3x
    1 x 100 2:00 [2:00] easy
    3 x 50 1:15 [1:15] desc 1-3
    [RD1 stroke, RD2 free, RD3 choice]
    1 x 50 easy

    Free/pull set
    3x
    1 x 100 1:45 [1:30] mod
    3 x 50 1:00 [1:00] desc 1-3
    3 x 50 1:00 [1:00] mod
    1 x 100 1:45 [1:30] strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 6/5/17

    by , June 4th, 2017 at 10:28 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    12 x 50 1:15 [1:15] choice

    Kick set
    4 x 150 4:00 [3:30] last 50 fast

    Main set
    3x
    1 x 100 2:15 [2:00] IM/stroke
    1 x 100 2:15 [2:00] free
    [Desc each swim by round]

    Free/pull set
    4 x 150 2:30 [2:15] last 50 strong
    16 x 50 1:00 [1:00] pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 6/2/17

    by , June 1st, 2017 at 11:35 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 100 2:00
    6 x 50 1:15 stroke choice
    6 x 50 1:30 kick
    4 x 100 1:45

    Main set
    8 x 50 1:15 Alt 1stroke/1free
    [perfect stroke on all]

    Sprint set
    2x
    1 x 100 2:00 race pace
    1 x 50 2:30 easy
    1 x 50 1:15 race pace
    1 x 100 3:30 easy
    [RD1 stroke, RD2 free]

    Free/pull set
    2 x 200 3:20 neg split
    4 x 100 1:40 desc
    12 x 50 1:00 pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 6/1/17

    by , May 31st, 2017 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    3 x 100 2:30 [2:15]

    Freestyle set
    6 x 100 2:15 [2:00] Alt 1fast/1easy

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] stroke choice
    1 x 100 2:15 [2:00] IM/stroke
    1 x 50 easy

    Free/pull set
    1 x 400 6:40 [6:00] long & strong
    16 x 50 1:00 [1:00] pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 5/30/17

    by , May 30th, 2017 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 4:00 [3:30]
    2 x 150 2:45 [2:30]
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke

    Freestyle set
    1 x 200 4:00 [3:30] broken @100 for 10secs race pace
    1 x 100 3:00 [2:30] easy
    1 x 100 2:00 [2:00] race pace
    1 x 100 easy

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

    IM/stroke set
    12 x 50 1:20 [1:15]
    [Alt 1 fast stroke/1 easy free]

    Free/pull set

    3 x 100 1:40 [1:30] desc 1-3
    4 x 100 1:40 [1:30] last 25 strong
    5 x 100 1:40 [1:30] strong consistent pace

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 5/29/17

    by , May 29th, 2017 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 4:00 [3:30]
    4 x 100 1:45 [1:30]
    8 x 50 1:05 [1:00] choice

    Kick set
    8 x 50 1:20 [1:15] 25fast/25easy

    Freestyle set
    2x
    1 x 100 2:00 [2:00] easy
    1 x 100 2:00 [2:00] 90%

    IM/stroke set
    4x
    1 x 50 1:15 [1:15] perfect stroke
    1 x 50 1:15 [1:15] stroke 90%
    1 x 50 1:15 [1:15] free easy
    [RD1 best stroke, RD2/3/4 choice]

    Free/pull set
    4 x 150 2:30 [2:15] last 50 strong
    4 x 150 2:15 [2:05] neg split

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 5/26/17

    by , May 25th, 2017 at 02:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 100 2:00
    4 x 50 1:15 stroke
    4 x 100 1:45
    4 x 50 1:00 choice

    Kick set
    1 x 200 5:00
    4 x 50 1:20 desc 1-4

    Freestyle set
    2x
    1 x 50 1:15 easy
    1 x 100 2:00 fast
    1 x 100 2:00 easy
    1 x 50 1:15 fast

    IM/stroke set
    2x
    1 x 50 1:15 easy free
    1 x 100 2:15 stroke fast
    1 x 100 2:00 easy free
    1 x 50 1:30 stroke fast
    [RD1 best stroke, RD2 choice]

    Free/pull set
    20 x 50 1:00 hold same pace on all

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 5/25/17

    by , May 24th, 2017 at 04:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 250 4:45 [4:15]
    6 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]

    Kick set
    8 x 50 1:20 [1:15] alt 1fast/1easy

    Main set
    3x
    1 x 50 1:15 [1:15] 25fast/25easy
    1 x 50 1:30 [1:30] fast
    1 x 100 2:15 [2:00] 50fast/50easy
    1 x 100 2:30 [2:00] fast
    [RD1 stroke, RD2 free, RD3 choice]

    Free/pull set
    3 x 200 3:20 [3:00] long & strong
    3 x 200 3:20 [3:00] desc 1-3
    rest 1:00
    1 x 200 best effort

    Warm down

    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 5/24/17

    by , May 23rd, 2017 at 11:18 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    2 x 100 2:15 [2:00] IM/stroke
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke
    4 x 50 1:00 [1:00] desc

    Kick set
    3 x 100 2:30 [2:15]
    4 x 50 1:15 [1:15] last 25 fast

    Freestyle set
    6 x 100 2:00 [1:45]
    [Alt 1fast/1easy]

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 50fly/50back
    1 x 100 2:15 [2:00] 50brst/50free

    Free/pull set
    2x
    1 x 200 3:20 [3:00] long & strong
    2 x 100 1:40 [1:30] neg split
    4 x 50 1:00 [1:00] all strong

    Warm down

    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
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