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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 2/18/19

    by , February 15th, 2019 at 01:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:45 50fr/50st/50fr
    3 x 100 1:30
    4 x 50 1:00 choice

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

    Freestyle set
    3x
    1 x 300 4:30 long & strong
    4 x 75 1:10 desc 1-4

    Sprint set
    3x
    2 x 50 1:00 fast
    4 x 25 :30 fast
    2 x 50 :45 fast
    4 x 25 :45 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 2/14/19

    by , February 13th, 2019 at 04:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 choice
    4 x 25 :30 strong

    Main set
    2 x 100 2:15 kick
    2 x 100 1:30 free
    2 x 100 1:45 IM/stroke
    2 x 75 1:45 kick
    2 x 75 1:05 free
    2 x 75 1:30 IM/stroke
    2 x 50 1:15 kick
    2 x 50 :45 fee
    2 x 50 1:00 stroke
    2 x 25 :45 kick
    2 x 25 :30 free
    2 x 25 :45 stroke
    [Each group of two: #1 mod, #2 strong]

    Freestyle set
    8 x 100 1:30
    8 x 75 1:05
    8 x 50 :50
    [Alt. 1 mod, 1 strong]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 2/13/19

    by , February 12th, 2019 at 03:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    8 x 50 1:15 [1:05] alt. 1stroke/1free
    3 x 100 1:45 [1:30]

    Kick set
    2 x 150 3:45 [3:30]
    1:00 [vertical kick]
    4 x 50 1:20 [1:15] fast

    Main set
    4x
    1 x 50 1:15 [1:05] 25easy/25fast
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] build
    1 x 50 1:15 [1:05] fast
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    3 x 150 2:30 [2:15] long & strong
    3 x 150 2:25 [2:10] desc 1-3
    3 x 150 2:20 [2:05] neg split
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 2/12/19

    by , February 11th, 2019 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    4 x 100 1:30
    6 x 25 :30 strong

    Kick set
    6 x 50 1:15
    6 x 25 :45 fast

    Stroke set
    3x
    2 x 25 :45 perfect stroke choice
    1 x 100 2:00 IM/stroke strong

    Sprint set
    2x
    4 x 25 :20
    5 x 25 :25
    6 x 25 :30
    [All swims choice]

    Freestyle set
    2 x 200 3:00 neg split
    3 x 100 1:30 desc 1-3
    4 x 50 :50 mod
    3 x 100 1:20 desc 1-3
    2 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 2/11/19

    by , February 8th, 2019 at 12:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

    Freestyle set
    2x
    1 x 300 5:00 [4:30] long & strong
    2 x 150 2:30 [2:15] last 50 strong
    3 x 100 1:40 [1:30] desc 1-3

    Sprint set
    4x
    1 x 50 1:15 [1:05] easy
    2 x 50 1:15 [1:05] 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 2/8/19

    by , February 7th, 2019 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    4 x 50 1:20 [1:15] fast

    Sprint set
    4 x 50 1:30 [1:20] sprint
    4 x 50 1:15 [1:10] sprint
    4 x 50 1:00 [:50] sprint
    1 x 50 2:00 [1:30] easy
    1 x 50 best effort
    [All swims choice]

    Freestyle set
    2x
    3 x 200 3:10 [3:00] neg split
    1 x 200 3:30 [3:15] best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 2/7/19

    by , February 6th, 2019 at 02:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    1 x 100 2:15
    1:00 [vertical kick]
    2 x 50 1:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Stroke set
    4x
    1 x 25 :45
    1 x 125 2:15 IM
    [25s: RD1 fly, RD2 back, RD3 brst, RD4 free]

    Sprint set
    3x
    1 x 25 :45 easy
    1 x 50 1:15 fast
    1 x 25 :45 easy
    1 x 100 2:00 fast
    [RD1 stroke, RD2/3 choice]

    Freestyle set
    2x
    4 x 100 1:30
    4 x 75 1:05
    4 x 50 :50
    [Desc each group 1-4]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 2/6/19

    by , February 5th, 2019 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    3 x 100 1:45 [1:30]
    12 x 50 1:20 [1:15] alt 2 kick, 2 stroke

    Sprint set
    4 x 50 :50 [:45]
    4 x 50 1:00 [:55] same effort as first four
    4 x 50 :50 [:45]
    1:00 rest
    3 x 50 2:00 [2:00] best effort sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    6 x 50 :55 [:50] consistent pace
    3 x 100 1:40 [1:30] desc 1-3
    1 x 300 4:45 [4:15] neg split
    3 x 100 1:30 [1:20] desc 1-3
    6 x 50 :50 [:45] strong NO GEAR

    Kick set
    1 x 400 10:00 [9:00] build each 100 to fast

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 2/5/19

    by , February 4th, 2019 at 12:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    6 x 25 :30 strong

    Kick set
    1 x 200 4:30
    4 x 25 :45 fast
    2 x 100 2:15
    4 x 25 :45 fast

    Main set
    2x
    1 x 75 1:30 mod, perfect stroke
    1 x 25 :45 fast
    1 x 75 1:30 mod, perfect stroke
    3 x 25 :45 fast
    1 x 75 1:30 mod, perfect stroke
    5 x 25 :45 fast
    [RD1 stroke, RD2 choice]

    Freestyle set
    3 x 200 3:00 long & strong
    2 x 50 :45 strong
    2 x 200 3:00 desc 1-2
    3 x 50 :45 strong
    1 x 200 3:00 neg split
    4 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 2/4/19

    by , February 1st, 2019 at 01:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    2 x 100 2:15 [2:00] alt 50st/50fr
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke

    Kick set
    3x
    1 x 100 2:30 [2:15] build
    1:00 [vertical kick]

    Freestyle set
    2x
    4 x 150 2:30 [2:15] desc 1-4
    1 x 300 5:00 [4:30] long & strong

    Main set
    4 x 50 1:15 [1:05] 1easy/3fast
    4 x 100 2:00 [1:45] alt. 1easy/1fast
    4 x 50 1:15 [1:05] all fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 1/31/19

    by , January 30th, 2019 at 04:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    3 x 100 1:45 alt. 25st/25fr
    4 x 50 1:00 choice

    Kick set
    2x
    1 x 100 2:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Main set
    3x
    3 x 75 1:30 1easy/2fast
    3 x 50 1:00 1easy/2fast
    3 x 25 :30 1easy/2fast
    [RD1 75s stroke, RD2 50s stroke, RD3 25s stroke]
    [All other swims choice]

    Freestyle set
    1 x 100 1:30 mod
    2 x 150 2:15 last 50 strong
    3 x 200 3:00 desc 1-3
    2 x 150 2:05 last 50 strong
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 1/25/19

    by , January 24th, 2019 at 12:09 PM (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]
    8 x 50 1:20 [1:15] kick

    Main set
    9 x 100 2:15 [2:00] choice
    [#1/4/7 mod, #2/5/8 build, #3/6/9 strong]

    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

    Warm down
    4 x 50 1:00

    Total:4000
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 1/24/19

    by , January 23rd, 2019 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    2 x 100 1:45
    4 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    2 x 50 1:15 build
    4 x 25 :45 fast

    Main set
    2x
    1 x 100 2:00 perfect stroke
    1 x 100 2:00 fast
    1 x 75 1:30 perfect stroke
    1 x 75 1:30 fast
    1 x 50 1:00 perfect stroke
    1 x 50 1:00 fast
    [RD1 stroke/IM, RD2 choice]

    Freestyle set
    4 x 75 1:15 desc 1-4
    2 x 150 2:15 neg split
    1 x 300 4:30 long & strong
    2 x 150 2:05 neg split
    4 x 75 1:05 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 1/22/19

    by , January 21st, 2019 at 02:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    3 x 100 1:45
    4 x 75 1:45 kick
    6 x 50 1:00 choice

    Main set
    1 x 75 1:30 easy
    2 x 75 1:30 fast
    1 x 75 1:30 easy
    3 x 75 1:30 fast
    1 x 75 1:30 easy
    4 x 75 1:30 fast
    [All swims choice]

    Kick set
    3 x 50 1:15 desc 1-3
    1:00 [vertical kick]
    2 x 50 1:15 25easy/25fast
    1:00 [vertical kick]
    1 x 50 1:15 fast

    Freestyle set
    4 x 50 :50 desc 1-4
    3 x 100 1:30 last 25 strong
    2 x 200 3:00 neg split
    2 x 200 2:50 neg split
    3 x 100 1:25 last 25 strong
    4 x 50 :45 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 1/21/19

    by , January 18th, 2019 at 12:07 PM (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

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

    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

    Main set
    4x
    1 x 50 1:15 [1:05] perfect stroke choice
    1 x 50 1:15 [1:05] easy
    1 x 100 2:15 [2:00] strong choice

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 1/18/19

    by , January 17th, 2019 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 50 1:15 stroke
    4 x 75 1:15
    6 x 25 :30 strong

    Kick set
    2x
    1:00 [vertical kick]
    1 x 100 2:15
    4 x 25 :45 fast

    Main set
    6 x 100 2:00 alt. 1easy/1fast
    6 x 50 1:15 alt. 1easy/2fast
    6 x 25 :45 all fast
    [All swims choice]

    Freestyle set
    2x
    1 x 400 6:00 long & strong
    4 x 100 1:30 desc 1-4

    Warm down
    4 x 50 1:00

    Total:4300
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 1/17/19

    by , January 16th, 2019 at 12:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 50 1:15 stroke
    4 x 100 1:30

    Kick set
    4x
    1 x 75 1:45
    3 x 25 :45 fast

    Sprint set
    4x
    1 x 75 1:30 easy
    1 x 50 1:05 fast
    1 x 50 1:05 easy
    1 x 75 1:30 fast
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    4 x 150 2:15 neg split
    4 x 75 1:05 last 25 strong
    4 x 100 1:30 desc 1-4
    4 x 50 :40 strong

    Warm down
    4 x 50 1:00

    Total:4500
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 1/16/19

    by , January 15th, 2019 at 03:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:30
    2 x 150 2:15
    3 x 100 1:30
    4 x 75 1:30 alt. st/fr/st

    Kick set 1
    1 x 200 4:30
    6 x 25 :45 fast

    Main set
    4x
    3 x 50 1:05 desc 1-3
    2 x 25 :45 fast
    [RD1/3 stroke, RD2/4 choice]

    Kick set 2
    2x
    1 x 50 1:15
    1:00 [vertical kick]
    2 x 25 :45 fast

    Freestyle set
    3 x 200 3:00
    3 x 150 2:10
    3 x 100 1:30
    3 x 75 1:05
    3 x 50 :45
    3 x 25 :30
    [Desc each group 1-3]

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 1/15/19

    by , January 14th, 2019 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 alt. 25st/25fr
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3 x 50 1:15
    3 x 50 1:10
    3 x 50 1:05
    1 x 50 easy swim

    Stroke set
    4x
    2 x 25 :45 perfect stroke
    1 x 100 2:00 stroke/IM strong

    Sprint set
    4 x 50 1:30 fast
    3 x 50 1:15 fast
    2 x 50 1:00 fast
    1 x 50 easy
    [All swims choice]

    Freestyle set
    6 x 100 1:30 desc 1-3/4-6
    5 x 100 1:25 neg split
    4 x 100 1:20 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 1/11/19

    by , January 10th, 2019 at 03:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:00 choice
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3x
    1 x 150 3:30
    1:00 [vertical kick]

    Main set
    2x
    2 x 25 :45 1easy/1fast
    2 x 50 1:00 1easy/1fast
    2 x 75 1:30 1easy/1fast
    2 x 100 2:00 1easy/1fast
    [RD1 stroke, RD2 choice]

    Freestyle set
    1 x 400 6:00 long & strong
    1 x 200 3:00 neg split
    1 x 300 4:30 long & strong
    1 x 150 2:15 neg split
    1 x 200 3:00 long & strong
    1 x 100 1:30 neg split
    1 x 100 1:30 long & strong
    1 x 50 strong

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
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