View RSS Feed

Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 11/16/18

    by , November 15th, 2018 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    2 x 150 2:30 [2:15]
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Kick set
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    2 x 100 2:30 [2:15]
    1:00 [vertical kick]

    Main set
    3x
    1 x 50 1:15 [1:15]
    1 x 100 2:15 [2:00]
    1 x 100 2:15 [2:00]
    1 x 50 1:15 [1:15]
    [RD1/3 both 100s fast, RD2 both 50s fast]
    [All other swims easy w/good technique]
    [All swims choice]

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] build
    1 x 100 1:40 [1:30] build
    1 x 200 3:20 [3:00] neg split
    1 x 400 6:40 [6:00] long & strong

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 11/15/18

    by , November 14th, 2018 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    4x
    1 x 100 2:15 mod
    2 x 25 :45 fast

    Sprint set
    2 x 75 1:45
    2 x 75 1:30
    2 x 75 1:15
    1 x 50 1:15 easy
    3 x 50 1:15
    3 x 50 1:00
    3 x 50 :45
    1 x 50 1:15 easy
    4 x 25 :40
    4 x 25 :30
    4 x 25 :20
    [All swims fast and choice]

    Freestyle set
    2 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    2 x 150 2:15 last 50 strong
    4 x 75 1:05 all strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 11/14/18

    by , November 13th, 2018 at 11:42 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:30 [3:15]
    4 x 50 1:00 1:00 choice
    4 x 100 2:30 [2:15] kick
    4 x 50 1:15 1:05 stroke
    4 x 100 1:45 [1:30]

    Main set
    4x
    1 x 50 1:15 [1:15] perfect stroke
    1 x 100 2:00 [2:00] fast
    1 x 50 1:15 [1:15] easy
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    2 x 50 1:00 [1:00] mod
    2 x 100 1:40 [1:30] desc
    2 x 150 2:30 [2:15] neg split
    2 x 200 3:20 [3:00] long & strong
    2 x 150 2:20 [2:05] neg split
    2 x 100 1:30 [1:20] desc
    2 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 11/13/18

    by , November 12th, 2018 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    3 x 100 2:00 alt 25st/25fr
    2 x 100 2:15 kick
    8 x 25 :30 strong

    Stroke set
    3x
    4 x 25 :45 IM order/stroke
    1 x 100 2:00 IM/stroke

    Sprint set
    4x
    4 x 25 :45
    1 x 100 2:15
    [RD1/3 100 is fast, RD2/4 25s fast]
    [All swims choice]

    Kick set
    2x
    1 x 75 1:45
    1:00 [vertical kick]
    3 x 25 :45 fast

    Freestyle set
    4 x 100 1:30 long & strong
    3 x 100 1:25 desc 1-3
    2 x 100 1:20 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 11/12/18

    by , November 11th, 2018 at 10:49 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    4 x 50 1:00 [1:00] choice
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke

    Kick set
    4x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]

    Freestyle set
    6 x 150 2:30 [2:15] desc 1-3/4-6
    6 x 100 1:40 [1:30] desc 1-3/4-6
    6 x 50 :50 [:45] desc 1-3/4-6

    Main set
    4x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] build
    1 x 50 1:15 [1:15] fast
    [RD1/3 stroke, RD2/4 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 11/9/18

    by , November 8th, 2018 at 11:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [1:00]
    2 x 100 1:45 [1:30]
    1 x 200 3:30 [3:00]

    Kick set
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    2 x 50 1:30 [1:15] fast

    Main set
    2 x 50 :50 [:45]
    3 x 50 :55 [:50]
    4 x 50 1:00 [:55]
    5 x 50 1:05 [1:00]
    [All swims choice]

    Freestyle set
    2 x 400 6:40 [6:00]
    4 x 200 3:20 [3:00]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 11/8/18

    by , November 7th, 2018 at 05:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 75 1:30 25st/25fr/25st
    6 x 25 :30 strong

    Kick set
    2x
    1 x 150 3:30
    1 x 100 2:15
    1 x 50 1:15 fast

    Main set
    2x
    1 x 50 1:00 easy
    4 x 25 :45 fast
    1 x 50 1:00 easy
    2 x 50 1:15 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast
    [All swims choice]

    Freestyle set
    2x
    4 x 50 1:00 pace, be consistent
    4 x 50 :50 desc 1-4
    4 x 50 :40 strong

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 11/7/18

    by , November 6th, 2018 at 12:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    6 x 50 1:00 [1:00]
    2 x 100 2:30 [2:15] kick
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Main set
    2x
    1 x 100 2:15 [2:00] 25stroke/75free
    1 x 100 2:15 [2:00] 50stroke/50free
    1 x 100 2:15 [2:00] 75stroke/25free
    1 x 100 2:15 [2:00] 100stroke

    Kick set
    4x
    1 x 50 1:20 [1:15]
    1:00 [vertical kick]

    Freestyle set
    1 x 100 1:40 [1:30] mod
    1 x 200 3:20 [3:00] neg split
    1 x 400 6:40 [6:00] long & strong
    1 x 400 6:20 [5:30] long & strong
    1 x 200 3:10 [2:45] neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 11/6/18

    by , November 5th, 2018 at 12:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    3 x 100 1:30

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 75 1:45 fast

    Main set
    2x
    1 x 100 2:00
    2 x 75 1:30
    3 x 50 1:15
    4 x 25 :45
    [RD1 75s & 25s fast, RD2 100 & 50s fast]
    [All other swims perfect stroke]
    [All swims choice]

    Freestyle set
    6x
    1 x 100 1:30
    1 x 75 1:05
    1 x 50 :45
    1 x 25 :30

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 11/2/18

    by , November 1st, 2018 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] stroke
    8 x 25 :45 [:30] strong
    2 x 200 5:00 [4:30] kick

    Main set
    3x
    1 x 50 1:30 [1:15] easy
    2 x 25 :45 [:45] fast
    2 x 25 :45 [:45] easy
    1 x 50 1:30 [1:15] fast
    [All swims choice]

    Freestyle set
    1 x 500 8:20 [7:30]
    1 x 400 6:40 [6:00]
    1 x 300 5:00 [4:30]
    1 x 200 3:20 [3:00]
    1 x 100 1:40 [1:30]
    [All swims: last 100 strong]

    Warm down
    4 x 50 1:00

    Total: 3500
    Categories
    Uncategorized