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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 6/20/18

    by , June 19th, 2018 at 01:47 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: 4000
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 6/19/18

    by , June 18th, 2018 at 01:39 PM (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]
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke
    2 x 150 3:45 [3:15] kick

    Stroke set
    4x
    1 x 50 1:20 [1:10] drill
    1 x 50 1:20 [1:10] perfect stroke
    1 x 50 1:20 [1:10] easy free
    1 x 100 2:10 [2:00] strong
    [RD1-3 stroke, RD4 choice]
    [Fly drill: 3 strokes right, 3 left, 3 both]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

    Freestyle set
    3 x 200 3:20 [3:00] long & strong
    3 x 200 3:10 [2:50] neg split
    3 x 200 3:00 [2:40] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 6/18/18

    by , June 17th, 2018 at 03:09 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

    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

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

    Sprint set
    4x
    1 x 50 1:15 [1:05] easy
    2 x 50 1:15 [1:05] sprint
    [RD1/3 stroke, RD2/4 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 6/15/18

    by , June 13th, 2018 at 03:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Birthday workout
    50 x 100 1:40 NO GEAR

    -OR-

    Warm up
    5 x 100 2:00
    10 x 50 1:05 choice

    Kick set
    10 x 50 1:20 25mod/25fast

    Sprint set
    2x
    3 x 50 :45 sprint
    4 x 50 :50 sprint
    5 x 50 :55 sprint
    1:00 rest
    [Hold sprint pace on all 50s]

    Main set
    1 x 200 3:15 free pull
    2 x 50 1:15 fly
    1 x 200 3:15 free pull
    2 x 50 1:15 back
    1 x 200 3:15 free pull
    2 x 50 1:15 brst
    1 x 200 3:15 free pull

    Warm down
    4 x 50 1:00

    Total: 5000 or 4000
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 6/13/18

    by , June 13th, 2018 at 03:27 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 [1:05] stroke
    6 x 50 1:00 [:50] desc 1-3/4-6

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

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

    Stroke set
    2x
    2 x 50 1:15 [1:05] fly
    2 x 50 1:15 [1:05] back
    2 x 50 1:15 [1:05] brst
    1 x 200 4:00 [3:30] IM
    [All 50s work on perfect stroke]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 6/12/18

    by , June 12th, 2018 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Sprint set
    3x
    1 x 50 2:00 [1:45] easy
    1 x 100 2:00 [1:45] sprint choice
    --------------
    1 x 50 easy

    Main set
    3x
    1 x 100 1:45 [1:30] free
    1 x 100 2:15 [2:00] IM/stroke
    1 x 100 2:30 [2:15] kick
    [Desc by rounds 1-3]

    Freestyle set
    3x
    5 x 50 :55 [:50] desc 1-5
    1 x 250 4:10 [3:40] long & strong

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 6/11/18

    by , June 11th, 2018 at 11:21 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

    Stroke set
    3x
    1 x 50 1:20 [1:15] perfect stroke
    1 x 100 2:20 [2:00] strong
    [RD1 fly, RD2 back, RD3 brst]
    1 x 50 easy

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

    Freestyle set
    5 x 100 1:40 [1:30] long & strong
    5 x 100 1:35 [1:25] neg split & desc 1-5
    5 x 100 1:30 [1:20] make them

    Warm down
    4 x 50 1:00

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

    by , June 7th, 2018 at 11:41 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:30
    4 x 50 1:00
    1 x 200 3:30
    4 x 50 1:15 stroke
    1 x 200 5:00 kick
    4 x 50 1:00 desc 1-4

    Main set
    4x
    1 x 50 1:30 mod
    1 x 50 1:30 build
    1 x 50 1:30 sprint
    1 x 50 1:30 easy
    [All swims choice]

    Meet swimmers set
    Blocks work

    MEET SWIMMERS WARM DOWN

    Freestyle set (optional)
    8 x 200 3:20
    1-2: long & strong
    3-4: last 50 strong
    5-7: neg split
    8: best effort

    Warm down
    4 x 50 1:00

    Total: 2200/4000
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 6/7/18

    by , June 6th, 2018 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    2x
    1 x 100 2:30 [2:15]
    2 x 50 1:20 [1:15] fast

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

    Meet swimmers set
    3x
    1 x 50 2:00 blocks sprint
    1 x 50 2:00 easy

    MEET SWIMMERS WARM DOWN

    Freestyle set (optional)
    1 x 300 4:45 [4:30] long & strong
    2 x 200 3:15 [3:00] neg split
    3 x 100 1:45 [1:30] desc 1-3
    4 x 50 1:00 [:50] strong

    Warm down
    4 x 50 1:00

    Total: 2900/3800
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 6/6/18

    by , June 5th, 2018 at 02:34 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 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 1:20 [1:15] desc 1-4

    Main set
    1 x 200 3:30 free mod, stretch it out
    2 x 100 2:30 strong choice
    4 x 50 1:30 3 strong choice/1 easy
    2 x 100 2:30 strong choice
    1 x 200 3:30 mod, stretch it out

    Meet swimmers set
    4x
    1 x 50 2:00 blocks sprint
    1 x 50 2:00 easy

    MEET SWIMMERS CAN WARM DOWN

    Freestyle set (optional)
    12 x 100 1:40 [1:30] desc in groups of 3 (1-3)

    Warm down
    4 x 50 1:00

    Total: 3200 (4000 with freestyle set and not doing meet swimmers set)
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 6/5/18

    by , June 4th, 2018 at 10:56 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Tapering back a little for our meet.

    Warm up
    1 x 300 5:30 [4:30]
    8 x 50 1:05 [1:00] choice
    3 x 100 1:45 [1:30]
    8 x 50 1:20 [1:15] kick

    Sprint set
    1 x 200 5:00 [5:00] fast broken 10secs at the 100
    2 x 50 2:00 [2:00] race pace
    1 x 50 2:00 [2:00] easy
    2 x 50 2:00 [2:00] race pace
    1 x 50 easy
    [All swims choice]

    Freestyle set
    1 x 400 6:30 [6:00] long & strong
    1 x 300 4:45 [4:30] neg split
    1 x 200 3:15 [3:00] last 50 strong
    1 x 100 1:45 [1:30] strong

    Blocks set
    3x
    1 x 50 2:30 blocks sprint 25 then easy
    1 x 50 2:30 blocks build to race finish

    Warm down
    4 x 50 1:00

    Total: 3400
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 6/4/18

    by , June 2nd, 2018 at 02:22 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] 50fist drill/50swim
    3 x 100 2:15 [2:00] stroke/IM
    3 x 100 2:30 [2:15] kick

    Freestyle set
    2x
    6 x 50 1:00 [:50] pace
    1 x 200 3:30 [3:00] long & strong holding pace

    Sprint set
    6 x 100 2:00 [2:00] alt 1 easy/1 fast
    6 x 50 1:00 [1:00] alt 1 easy/1 fast
    [All swims choice]

    Meet swimmers set
    4x
    1 x 50 1:30 blocks sprint 25 then easy
    1 x 100 2:30 build first 50 to race finish, solid turn & breakout, then easy

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 6/1/18

    by , May 31st, 2018 at 12:54 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 [1:05] stroke
    2 x 100 1:45 [1:30]
    1 x 200 3:30 [3:15]

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 1:20 [1:15] desc 1-4

    Sprint set
    2x
    2 x 100 4:00 [4:00] sprint choice
    2 x 50 2:00 [2:00] sprint choice
    1 x 100 2:00 easy

    Freestyle set
    4 x 200 3:10 [3:00] long & strong
    4 x 100 1:40 [1:30] neg split
    4 x 50 :50 [:45] NO GREAR desc 1-4

    Warm down
    4 x 50 1:00

    Total: 3800
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 5/30/18

    by , May 30th, 2018 at 12:32 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 1:10 [1:05] 25fist drill/25swim
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Sprint set
    1 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    2 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    3 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    4 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    [All swims choice]

    Freestyle set
    2x
    4 x 50 1:00 [:50] desc 1-4
    1 x 200 3:15 [3:00] strong
    4 x 50 1:00 [:50] desc 1-4
    1 x 100 1:45 [1:30] strong

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

    Warm down
    4 x 50 1:00

    Total: 3900
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 5/14/18

    by , May 11th, 2018 at 03:21 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 [2:00] 50st/50fr
    3 x 100 2:30 [2:15] kick
    3 x 100 1:45 [1:30] desc 1-3

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

    Sprint set
    4x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:30 [1:30] build
    1 x 100 2:30 [2:15] sprint
    [All swims choice]

    Kick set
    3x
    1:00 [vertical kick]
    1 x 100 [2:15] [2:00] swim w/focus on strong overdrive kick

    Warm down
    4 x 50 1:00

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

    by , May 10th, 2018 at 02:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:30
    6 x 50 1:15 stroke
    3 x 100 1:45
    4 x 50 1:00 desc 1-4

    Kick/Stroke/IM set
    4x
    1 x 100 2:30 kick
    1 x 50 1:15 perfect stroke
    1 x 150 3:15 IM or 50st/50fr/50st
    [Kick & 50s: RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle set
    1 x 400 6:40 long & strong
    4 x 100 1:40 last 25 strong
    1 x 300 5:00 long & strong
    3 x 100 1:35 second 50 strong
    1 x 200 3:20 long & strong
    2 x 100 1:30 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 5/10/18

    by , May 9th, 2018 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Primarily a freestyle workout today...

    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

    Freestyle 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
    2 x 50 2:00 [2:00] race pace

    Freestyle swim/pull set
    6 x 50 :55 [:50] 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
    1:00 [vertical kick]
    1 x 400 10:00 [9:00] build each 100 to fast
    1:00 [vertical kick]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 5/9/18

    by , May 8th, 2018 at 01:36 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] 25fist drill/75swim
    6 x 50 1:15 [1:05] stroke

    Kick set
    2x
    4 x 50 1:20 [1:15] 25easy/25fast
    1 x 100 2:10 [2:00] swim moderate w/strong focus on kick

    Stroke set
    3x
    1 x 50 1:20 [1:15] drill
    2 x 50 1:20 [1:15] 25fast/25easy
    1 x 50 1:20 [1:15] fast
    [RD1 fly, RD2 back, RD3 brst]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: double-arm]
    [Brst drill: brst arms w/flutter kick]

    Freestyle set
    3 x 200 3:20 [3:00] long & strong
    3 x 200 3:10 [2:50] neg split
    3 x 200 3:00 [2:40] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 5/7/18

    by , May 6th, 2018 at 10:11 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

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

    Main set
    4 x 50 1:15 [1:05] #1 80%, 2 85%, 3 90%, 4 95%
    4 x 100 2:00 [1:45] #1 80%, 2 85%, 3 90%, 4 95%
    4 x 50 1:15 [1:05] #1 80%, 2 85%, 3 90%, 4 95%
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 5/4/18

    by , May 3rd, 2018 at 02:05 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/50fr
    1 x 300 7:15 [6:30] kick
    3 x 50 1:15 [1:05] IM order
    3 x 50 1:00 [:50] desc 1-3

    Stroke set
    3x
    1 x 100 2:15 [2:00] 50drill/50perfect stroke [stroke]
    1 x 50 1:15 [1:15] easy free
    1 x 100 2:15 [2:00] strong [stroke or IM]

    [Fly drill: 3 strokes right arm, 3 left, 3 both]
    [Back drill: right arm only x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]

    1 x 50 easy free

    Freestyle set
    2x
    1 x 400 6:30 [6:00] pull
    6 x 50 :55 [:50] desc 1-3/4-6 no gear

    Sprint set
    3x
    1 x 50 1:00
    1 x 50 :55
    1 x 50 :50
    1 x 50 :45
    [Goal: swim all 50s at the effort it takes to make the one on :45]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
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