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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. Sarasota Y Sharks Masters GOLD Workout 1/10/19

    by , January 9th, 2019 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    8 x 25 :45 choice
    3 x 100 2:15 kick
    8 x 25 :45 choice
    3 x 100 1:30

    Main set
    6 x 75 1:30 [1-3 stroke/4-6 choice]
    6 x 50 1:05 [1-3 stroke/4-6 choice]
    6 x 25 :30 [1-3 stroke/4-6 choice]
    [Each group: desc 1-3/4-6]

    Sprint set
    2x
    1 x 75 1:10 stroke
    1 x 50 1:10 stroke
    1 x 25 1:10 stroke
    1 x 75 1:00 free
    1 x 50 1:00 free
    1 x 25 1:00 free
    [All swims sprint]

    Freestyle set
    3 x 200 3:00 long & strong
    3 x 200 2:45 neg split
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 1/8/19

    by , January 7th, 2019 at 12:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:15
    1 x 150 2:30
    1 x 100 2:15 kick
    1 x 75 1:15
    1 x 50 1:15 stroke
    1 x 25 :30 strong

    Main set
    20 x 25 :45 stroke alt. 1easy/4fast
    20 x 25 :30 free alt. 1easy/4fast
    10 x 50 1:05 choice alt. 1easy/1fast

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

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 1/4/19

    by , January 3rd, 2019 at 11:26 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    1 x 200 4:30
    3 x 100 2:15 desc 1-3

    Sprint set
    3x
    1 x 25 :45 easy
    1 x 25 :30 fast
    1 x 25 :45 easy
    1 x 50 1:00 fast
    1 x 25 :45 easy
    1 x 75 1:30 fast
    1 x 25 :45 easy
    1 x 100 2:00 fast
    [All swims choice]

    Freestyle set
    2 x 250 3:45 long & strong
    5 x 100 1:30 neg split
    10 x 50 :45 strong and consistent

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 1/2/19

    by , December 28th, 2018 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:00 choice
    3 x 100 1:30

    Kick set
    3 x 100 2:15 desc 1-3

    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 stroke strong, RD2 100 & 50s choice strong]

    Freestyle set
    4 x 200 3:00 long & strong
    4 x 150 2:15 last 50 strong
    4 x 100 1:30 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 12/7/18

    by , December 6th, 2018 at 12:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:45
    8 x 25 :45 stroke
    6 x 50 :50 desc 1-3/4-6

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

    Sprint set
    2x
    1 x 50 1:15 easy
    2 x 50 :45 fast
    3 x 50 1:00 fast
    4 x 50 1:15 fast
    [All swims choice]

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

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 12/6/18

    by , December 5th, 2018 at 12:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 stroke
    8 x 25 :30 strong

    Main set
    4 x 25 :45 strong
    1 x 100 2:15 kick
    4 x 50 1:00 build
    1 x 100 2:15 kick
    4 x 100 2:00 neg split
    1 x 100 2:15 kick
    4 x 50 1:00 build
    1 x 100 2:15 kick
    4 x 25 :45 strong
    [All swims choice]

    Freestyle set
    8 x 50 :50 pace NO GEAR
    1 x 400 5:40 PULL
    6 x 50 :50 pace NO GEAR
    1 x 300 4:20 PULL
    4 x 50 :50 strong NO GEAR
    1 x 200 best effort PULL

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 12/5/18

    by , December 4th, 2018 at 03:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    8 x 25 :45 choice
    3 x 100 2:15 kick
    8 x 25 :45 choice
    3 x 100 1:30

    Main set
    10 x 75 1:30
    10 x 50 1:05
    10 x 25 :30
    [Alt 1 easy/2 fast with #10 easy]
    [All swims choice]

    Freestyle set
    3 x 200 3:00 long & strong
    3 x 200 2:45 neg split
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 12/4/18

    by , December 3rd, 2018 at 03:12 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 stroke or IM
    [#1/3/5 perfect stroke, #2/4/6 strong]

    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
  14. Sarasota Y Sharks Masters GOLD Workout 11/30/18

    by , November 29th, 2018 at 11:37 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 2:00 alt 25st/25fr
    4 x 75 1:15
    3 x 100 1:30

    Kick set
    1 x 150 3:30
    1:00 [vertical kick]
    1 x 100 2:15
    1:00 [vertical kick]
    1 x 50 1:15
    1:00 [vertical kick]

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

    Freestyle set
    4x
    1 x 150 2:15 mod
    1 x 150 2:15 build
    1 x 150 2:15 best effort

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 11/28/18

    by , November 27th, 2018 at 11:38 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    3 x 100 1:45
    6 x 50 1:00 choice
    4 x 75 1:15

    Kick set
    1 x 300 6:45
    1:00 [vertical kick]
    4 x 50 1:15 fast

    Main set
    3x
    1 x 100 1:45
    1 x 75 1:30
    1 x 50 1:15
    1 x 50 1:15
    1 x 75 1:30
    1 x 100 1:45
    [RD1 50s fast, RD2 75s fast, RD3 100s fast]
    [All other swims mod w/perfect stroke]
    [All swims choice]

    Freestyle set
    5 x 250 3:45 last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 11/27/18

    by , November 26th, 2018 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    4 x 50 1:15
    10 x 25 :45 fast

    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]

    Freestyle set
    3 x 100 1:30
    3 x 100 1:25
    3 x 100 1:20
    1 x 100 2:00 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 11/26/18

    by , November 25th, 2018 at 11:34 AM (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 [1:15] stroke
    3 x 100 1:45 [1:30]

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

    Freestyle set
    2 x 200 3:20 [3:00] long & strong
    4 x 100 1:40 [1:30] desc 1-4
    2 x 150 2:30 [2:15] last 50 strong
    3 x 100 1:40 [1:30] desc 1-3

    Main set
    4x
    2 x 50 1:15 [1:15] #1 drill, #2 perfect stroke
    1 x 100 2:30 [2:15] fast
    [RD1/3 stroke, RD2/4 choice]
    [Fly drill: 3 strokes right arm, 3 left arm, 3 both]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: fist drill]

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 11/21/18

    by , November 20th, 2018 at 04:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 stroke/IM
    3 x 100 2:15 kick
    4 x 75 1:15
    3 x 100 1:30
    4 x 75 1:30 swim/kick/swim x 25

    Main set
    4 x 25 :45
    4 x 50 1:15
    4 x 100 2:00
    4 x 50 1:15
    4 x 25 :45
    [Swim 1 easy, 3 strong in each group]
    [All swims choice]

    Freestyle set
    3 x 50 :50
    3 x 100 1:30
    3 x 200 3:00
    3 x 100 1:20
    3 x 50 :45
    [Desc each group 1-3]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 11/20/18

    by , November 19th, 2018 at 04:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    6 x 25 :40 stroke
    3 x 100 1:30
    6 x 25 :30 strong

    Kick set
    1 x 200 4:30
    8 x 25 :40 fast

    Stroke set
    3x
    4 x 25 :45 stroke, perfect stroke
    1 x 100 1:50 stroke/IM strong

    Sprint set
    6x
    1 x 25 :45 easy
    1 x 50 1:15 sprint
    [Odd RDs stroke, Even RDs choice]

    Freestyle set
    2 x 150 2:15 long & strong
    4 x 75 1:10 desc 1-4
    2 x 150 2:10 long & strong
    4 x 75 1:05 desc 1-4
    2 x 150 2:05 long & strong
    4 x 75 1:00 desc 1-4

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  20. 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
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