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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 8/15/18

    by , August 14th, 2018 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    5 x 50 1:00 desc 1-5
    6 x 25 :30 strong

    Kick set
    2 x 150 3:30
    1:00 [vertical kick]
    8 x 25 :45 fast

    Sprint set
    3x
    1 x 75 1:10 stroke
    1 x 50 1:10 stroke
    1 x 25 1:10 stroke
    3x
    1 x 75 1:00 free
    1 x 50 1:00 free
    1 x 25 1:00 free

    Freestyle set
    4 x 250 3:45 neg split PULL
    4 x 125 1:45 last 25 strong
    4 x 75 1:00 desc 1-4 NO GEAR

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 8/14/18

    by , August 13th, 2018 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    8 x 25 :45 stroke
    4 x 100 1:30
    8 x 25 :30 strong

    Kick set
    1 x 100 2:15
    8 x 25 :45 fast
    1 x 100 2:15

    Stroke set
    6 x 75 1:30 IM or stroke
    [IMers: #1/2 strong fly, #3/4 strong back, #5/6 strong brst]

    Sprint set
    1 x 50 1:00 easy
    6 x 25 :20 sprint
    1 x 50 1:00 easy
    8 x 25 :25 sprint
    1 x 50 1:00 easy
    10 x 25 :30 sprint
    [All swims choice]

    Freestyle set
    5x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 8/13/18

    by , August 11th, 2018 at 11:47 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

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

    Freestyle set
    2 x 150 2:15 neg split
    4 x 75 1:00 desc 1-4
    2 x 150 2:05 neg split
    4 x 75 1:05 desc 1-4
    2 x 150 2:00 neg split
    4 x 75 1:10 desc 1-4

    Main set
    2x
    4 x 25 :40 easy
    2 x 50 1:05 fast
    2 x 50 1:05 easy
    4 x 25 :40 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 8/10/18

    by , August 9th, 2018 at 11:29 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    2 x 200 5:00 [4:30]

    Stroke set
    12 x 50 1:15 [1:05] alt 1free/2stroke
    [Stroke swims: #1 build, #2 strong]

    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]
    1:00 break
    1 x 250 4:10 [3:45]
    1 x 200 3:20 [3:00]
    1 x 150 2:30 [2:15]
    1 x 100 1:40 [1:30]
    1 x 50
    [Even pace on all swims & hold pace throughout set]
    1 x 50 easy

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 8/9/18

    by , August 8th, 2018 at 11:38 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    2x
    2 x 50 1:20 [1:15] mod
    1:00 [vertical kick]
    2 x 50 1:20 [1:15] fast

    Main set
    2x
    4 x 50 1:15 [1:05] mod
    1 x 100 2:00 [1:45] fast
    1 x 100 2:00 [1:45] mod
    4 x 50 1:15 [1:05] fast
    [All swims choice]

    Freestyle set
    3x
    1 x 200 3:20 [3:00] pull, neg split
    4 x 50 1:00 [:50] strong, no gear

    Warm down
    4 x 50 1:00

    Total: 3900
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 8/8/18

    by , August 7th, 2018 at 11:35 AM (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 [1:05] stroke
    2 x 100 2:30 [2:15] kick
    4 x 50 1:00 [:50] desc 1-4

    Stroke set
    2 x 50 1:15 [1:05] fly
    2 x 50 1:15 [1:05] back
    2 x 50 1:15 [1:05] brst
    2 x 150 3:00 [2:30] IM or 50st/50fr/50st
    [50s: #1 perfect stroke, 2 strong]

    Sprint set
    8 x 50 1:30 [1:30] sprint choice
    [#1 & 5 easy]

    Freestyle set
    10 x 150 2:30 [2:15] consistent pace w/last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 8/7/18

    by , August 6th, 2018 at 11:58 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 1:15 [1:05] stroke
    4 x 100 1:45 [1:30]
    4 x 50 1:30 [1:15] kick

    Sprint set
    1 x 50 1:15 [1:05] easy
    2 x 50 1:15 [1:05] sprint, #2 100% effort
    1 x 50 1:15 [1:05] easy
    3 x 50 1:15 [1:05] sprint, #3 100% effort
    1 x 50 1:15 [1:05] easy
    4 x 50 1:15 [1:05] sprint, #4 100% effort
    1 x 50 1:15 [1:05] easy
    3 x 50 1:15 [1:05] sprint, #3 100% effort
    1 x 50 1:15 [1:05] easy
    2 x 50 1:15 [1:05] sprint, #2 100% effort
    1 x 50 1:15 [1:05] easy
    [All swims choice]

    Freestyle set
    8 x 100 1:40 [1:30] neg split
    3 x 100 1:35 [1:25] desc 1-3
    3 x 100 1:30 [1:20] make them

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

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 8/6/18

    by , August 5th, 2018 at 10:00 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 150 2:45 [2:15] 50st/50fr/50st
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-4

    Freestyle set
    3 x 300 5:00 [4:30] desc 1-3
    3 x 200 3:20 [3:00] desc 1-3
    3 x 100 1:40 [1:30] desc 1-3

    Kick set
    9 x 50 1:20 [1:15] alt 2fast/1easy
    1 x 50 easy swim

    Stroke set
    4x
    1 x 50 1:15 [1:05] stroke, perfect stroke
    1 x 100 2:15 [2:00] IM or 50st/50fr or 100stroke

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 7/30/18

    by , July 27th, 2018 at 04:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [1:45] 50st/50free or IM
    3 x 100 1:45 [1:30]
    2 x 50 1:00 [:50] strong

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

    Freestyle set
    3 x 150 2:30 [2:15]
    3 x 150 2:25 [2:10]
    3 x 150 2:20 [2:05]
    3 x 150 2:15 [2:00]
    [Desc each group 1-3]

    Stroke set
    4x
    3 x 50 1:15 [1:05] fly-back-brst
    1 x 50 1:30 [1:15] stroke strong choice

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 7/27/18

    by , July 26th, 2018 at 11:37 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    8 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30]
    6 x 50 1:30 [1:15] kick

    Main set
    6 x 100 2:20 [2:00] choice
    [#1/4 mod, #2/5 build, #3/6 50mod/50fast]

    Sprint set
    3 x 50 2:00 block starts
    1 x 50 2:00 blocks race pace

    MEET SWIMMERS WARM DOWN

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    4 x 100 1:40 [1:30] neg split
    1 x 300 5:00 [4:30] long & strong
    6 x 50 1:00 [:50] desc 1-3/4-6
    1 x 200 3:20 [3:00] long & strong
    4 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 2400/4000
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 7/26/18

    by , July 25th, 2018 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    10 x 50 1:30 [1:15] choice
    [#3-6-9 fast, #10 easy, perfect stroke all others]

    Sprint set
    3 x 50 2:00 block starts
    1 x 50 2:00 blocks race pace

    MEET SWIMMERS WARM DOWN

    Freestyle/stroke set
    5 x 100 1:40 [1:30] neg split
    2 x 100 2:00 [1:45] IM or 50st/50fr
    5 x 100 1:40 [1:30] neg split
    4 x 50 1:15 [1:05] stroke
    5 x 100 1:40 [1:30] neg split & desc 1-5

    Warm down
    4 x 50 1:00

    Total: 2200/3900
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 7/25/18

    by , July 24th, 2018 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] choice
    1 x 300 7:30 [6:45] kick
    4 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30]

    Main set
    4x
    1 x 100 2:30 [2:00] mod
    1 x 50 1:30 [1:15] strong choice

    Sprint set
    2 x 50 2:00 blocks choice
    2 x 50 4:00 blocks race pace
    [relay starts]

    MEET SWIMMERS WARM DOWN

    Freestyle/stroke set
    2x
    4 x 200 3:20 [3:00] long & strong
    4 x 50 1:10 [1:05] stroke

    Warm down
    4 x 50 1:00

    Total: 2300/4100
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 7/24/18

    by , July 23rd, 2018 at 01:24 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]
    6 x 50 1:30 [1:15] kick
    3 x 100 2:00 [1:45] 50st/50free
    4 x 50 1:00 [:50] desc 1-4

    Main set
    6 x 50 1:30 [1:15] stroke
    6 x 50 1:30 [1:15] free
    [1/4 build, 2/5 easy, 3/6 fast]

    Sprint set
    2 x 50 2:00 blocks choice
    2 x 50 4:00 blocks race pace
    [relay starts]

    MEET SWIMMERS WARM DOWN

    Freestyle/stroke set
    1 x 400 6:40 [6:00] long & strong
    4 x 100 1:40 [1:30] desc 1-4
    8 x 50 1:10 [1:05] odds: stroke, evens: free
    4 x 100 1:40 [1:30] desc 1-4
    1 x 400 long & strong

    Warm down
    4 x 50 1:00

    Total: 2200/4000
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 7/21/18

    by , July 21st, 2018 at 09:50 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 1:15 [1:05] choice
    3 x 100 2:30 [2:15] kick
    4 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30]

    Main set
    3 x 100 2:30 [2:00] choice
    3 x 50 1:30 [1:15] choice
    1 x 50 easy
    [#1 perfect stroke, #2 build, #3 strong]

    Sprint set
    1 x 50 2:00 blocks 25fast/25easy
    1 x 50 2:00 blocks build to race finish
    1 x 50 2:00 easy
    1 x 50 2:00 blocks race pace

    [practice relay starts]

    MEET SWIMMERS WARM DOWN

    Freestyle/stroke set
    1 x 200 3:20 [3:00] free long & strong
    2 x 150 3:00 [2:45] 50st/50fr/50st
    3 x 100 1:40 [1:30] free desc 1-3
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] free strong
    3 x 100 1:40 [1:30] free desc 1-3
    2 x 150 3:00 [2:45] 50st/50fr/50st
    1 x 200 3:20 [3:00] free long & strong

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 7/20/18

    by , July 19th, 2018 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    8 x 50 1:15 [1:05] alt 1stroke/1free

    Kick set
    6 x 50 1:20 [1:15]
    [#3 & 6 fast]

    Main set
    4 x 100 2:15 [2:00] choice
    4 x 50 1:30 [1:15] choice
    [#1-3: perfect stroke, #4 fast]

    Sprint set
    4x
    1 x 100 2:30 [2:00] easy
    1 x 50 1:30 [1:20] 100% race pace
    [All swims choice]

    MEET SWIMMERS WARM DOWN

    Freestyle set
    3x
    3 x 100 1:40 [1:30] neg split & desc 1-3
    1 x 100 2:00 [1:45] best effort

    Warm down
    4 x 50 1:00

    Total: 2700/3900
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 7/19/18

    by , July 18th, 2018 at 03:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2x
    1 x 200 3:30 [3:10]
    4 x 50 1:15 [1:05] stroke
    2 x 100 1:45 [1:30]

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

    Main set
    10 x 50 1:30 [1:15] choice
    [#3-6-9 are fast, #10 easy, good technique on all others]

    Sprint set
    2 x 50 2:00 blocks, build to race finish
    2 x 50 2:00 blocks, sprint 25/easy 25
    2:00 rest
    2 x 100 4:00 blocks, race pace

    MEET SWIMMERS WARM DOWN

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    2 x 200 3:20 [3:00] neg split
    4 x 100 1:40 [1:30] desc 1-4
    8 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 2700/3900
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 7/18/18

    by , July 17th, 2018 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    6 x 100 2:00 [1:45] desc 1-3/4-6

    Sprint set
    6 x 50 1:30 [1:20] stroke
    6 x 50 1:20 [1:15] free
    [Odds: easy, Evens: sprint]

    MEET SWIMMERS WARM DOWN

    Freestyle set
    4 x 150 2:30 [2:15] long & strong
    3 x 100 1:40 [1:30] desc 1-3
    4 x 150 2:20 [2:05] neg split

    Warm down
    4 x 50 1:00

    Total: 2900/4300
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 7/17/18

    by , July 16th, 2018 at 12:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    4x
    1 x 100 2:15 [2:00]
    1 x 50 1:30 [1:15]
    [RD1/3 50 strong, RD2/4 100 strong]
    [All swims choice]

    Sprint set
    2 x 100 4:00 [3:30] sprint, break 5secs @ 50
    4 x 50 2:00 [2:00] blocks sprint 25 then easy
    1:00 rest
    1 x 50 blocks, race pace
    1 x 50 easy

    MEET SWIMMERS WARM DOWN

    Freestyle set
    2x
    1 x 400 6:30 [5:45] long & strong
    1 x 200 3:10 [3:00] neg split
    1 x 100 1:40 [1:30] last 25 strong

    Warm down
    4 x 50 1:00

    Total: 2600/4000
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 7/16/18

    by , July 14th, 2018 at 11:11 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Pan American Masters Championships are two weeks away!

    Warm up
    2 x 200 3:30 [3:15]
    8 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30] desc 1-3

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

    Main set
    6 x 100 2:10 [2:00] alt 1stroke/1free
    6 x 50 1:20 [1:10] alt 1stroke/1free

    Meet swimmers set
    3x
    1 x 50 1:30 [1:15] build to race finish
    1 x 50 1:30 [1:15] 25sprint/25easy
    1 x 50 1:30 [1:15] sprint
    1 x 50 1:30 [1:15] easy
    [All swims choice]
    MEET SWIMMERS WARM DOWN

    -OR-

    Freestyle set
    3 x 200 3:20 [3:00] long & strong
    3 x 100 1:40 [1:30] desc 1-3
    3 x 200 3:10 [2:45] neg split & desc 1-3

    Warm down
    4 x 50 1:00

    Total: 3200/4100
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 7/13/18

    by , July 12th, 2018 at 09:14 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 1:30
    4 x 75 1:30 stroke/IM
    6 x 50 :50 desc 1-3/4-6

    Kick set
    4x
    1 x 125 2:45
    1 x 25 :45 fast

    Sprint set
    2x
    1 x 25 1:00 easy
    1 x 100 2:00 sprint
    1 x 25 1:00 easy
    1 x 75 1:45 sprint
    1 x 25 1:00 easy
    1 x 50 1:30 sprint
    1 x 25 1:00 easy
    1 x 25 1:15 sprint
    [All swims choice]

    Freestyle set
    3 x 50 :50
    3 x 100 1:30 desc 1-3
    3 x 200 3:00 neg split
    3 x 100 1:20 desc 1-3
    3 x 50 :40 all strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
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