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  1. Sarasota Y Sharks Masters GOLD Workout 10/23/17

    by , October 21st, 2017 at 10:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 75 1:30 IM/stroke
    8 x 50 1:00 choice

    Kick set
    1 x 200 4:30
    4 x 75 1:45 last 25 fast

    Stroke set
    4x
    1 x 25 :40
    1 x 50 1:10
    1 x 75 1:30
    [RD1 fly-back-brst, RD2 brst-fly-back, RD3 back-brst-fly, RD4 choice]

    Free/pull set
    2 x 300 4:15 long & strong
    2 x 200 2:45 neg split
    2 x 100 1:20 desc
    2 x 50 :45 strong

    Sprint set
    3 x 50 1:30 best stroke fast
    1 x 50 1:30 easy
    3 x 50 1:30 free fast
    1 x 50 1:30 easy
    3 x 50 1:30 choice fast
    [Be consistent on all 3 fast swims per group]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 10/20/17

    by , October 19th, 2017 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 50st/50fr
    4 x 50 :50 choice

    Kick set
    8 x 50 1:15 25fast/25easy

    Main set
    4x
    4 x 25 :40 perfect stroke
    2 x 50 1:05 desc
    1 x 100 2:00 IM/stroke
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    4 x 150 2:15 long & strong
    4 x 150 2:05 desc 1-4
    4 x 150 1:55 strong

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 10/19/17

    by , October 18th, 2017 at 03:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 choice

    Kick set
    3 x 100 2:15 desc
    6 x 25 :45 sprint

    Main set
    4x
    1 x 100 2:00 IM
    1 x 25 :45 easy
    2 x 50 1:15 strong
    1 x 25 :45 easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    2x
    3 x 100 1:30 long & strong
    3 x 75 1:05 neg split
    3 x 50 :50 desc
    3 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 10/18/17

    by , October 17th, 2017 at 03:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 2:00 50st/50fr
    6 x 50 :50 desc 1-3/4-6

    Main set
    6x
    1 x 50 1:10 moderate
    5 x 25 :40 sprint
    1 x 25 :40 easy
    [RD1/4 kick, RD2/5 stroke, RD3/6 choice]

    Free/pull set
    3 x 100 1:30
    3 x 100 1:20
    3 x 100 1:15
    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]

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 1:00 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 10/17/17

    by , October 16th, 2017 at 01:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:45
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30

    Kick set
    2x
    1 x 125 2:45
    3 x 25 :45 sprint

    Sprint set
    4x
    1 x 25 :45
    1 x 50 1:00
    1 x 75 1:15
    1 x 100 1:45
    [RD1 100 fast, RD2 75 fast, RD3 50 fast, RD4 25 fast]
    [All swims are choice]

    Main set
    4x
    1 x 50 1:00 perect stroke
    1 x 50 1:00 easy free
    1 x 100 2:15 strong
    [RD1 best stroke, RD2 choice stroke, RD3/4 choice including free]

    Free/pull set
    6 x 200 3:00 neg split

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 10/16/17

    by , October 13th, 2017 at 03:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    10 x 50 1:05 alt 1stroke/1free

    Kick set
    2x
    3 x 50 1:15 desc 1-3
    1 x 100 2:15 strong

    Free/pull set
    3 x 100 1:30 long & strong
    4 x 75 1:05 neg split
    5 x 50 :50 desc 1-3
    5 x 50 :45 desc 1-3
    4 x 75 1:00 neg split
    3 x 100 1:20 long & strong

    Stroke sprint set
    9 x 25 :35 fly alt 2 fast, 1 easy
    9 x 25 :35 back alt 2 fast, 1 easy
    9 x 25 :35 brst alt 2 fast, 1 easy
    9 x 25 :35 free alt 2 fast, 1 easy

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 10/13/17

    by , October 12th, 2017 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 strong

    Kick set
    3x
    4 x 25 :45 mod
    1 x 50 1:15 fast

    Stroke set
    4x
    4 x 25 :40 perfect stroke
    3 x 50 1:10 desc 1-3
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    2x
    4 x 150 2:15 neg split
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 10/12/17

    by , October 11th, 2017 at 11:46 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 50 1:15 kick
    4 x 100 1:30
    4 x 50 1:05 stroke

    Main set
    3x
    1 x 100 2:15 kick
    1 x 100 2:00 stroke choice
    1 x 100 2:00 IM
    1 x 100 1:45 free
    [Desc by round]

    Sprint set
    1 x 25 :30 fast
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    1 x 25 :30 easy
    5 x 25 :30 fast
    1 x 25 :30 easy
    [All swims are choice]

    Free/pull set
    1 x 400 5:45 long & strong
    2 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    8 x 50 :50 hold strong pace on each

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 10/10/17

    by , October 9th, 2017 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 choice

    Kick set
    6 x 75 1:45 last 25 fast

    Sprint set
    10 x 75 1:15 choice stroke or free
    [Alt 1 easy, 1 sprint]

    Stroke set
    4 x 125 2:30 IM [1-50fly, 2-50back, 3-50brst, 4-50choice]
    4 x 75 1:30 IM desc 1-4 [no free]

    Free/pull set
    6 x 150 2:15 desc 1-3/4-6
    6 x 75 1:05 desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4650
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 10/9/17

    by , October 6th, 2017 at 02:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    6 x 25 :40 stroke
    3 x 100 1:30
    6 x 25 :30 choice

    Kick set
    1 x 200 4:30
    6 x 25 :40 sprint kick

    Free/pull set
    1 x 400 6:00
    1 x 300 4:30
    1 x 200 3:00
    1 x 100 1:30
    1 x 100 1:20
    1 x 200 2:40
    1 x 300 4:00
    1 x 400 5:20

    Stroke set
    6x
    7 x 25 :40
    [1/2 perfect stroke, 3/4 build, 5/6 sprint, 7 easy]
    [RD1 fly, RD2 choice, RD3 back, RD4 choice, RD5 brst, RD6 choice]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 10/6/17

    by , October 5th, 2017 at 12:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    8 x 50 1:15 alt 1fast/1easy

    Main set
    4x
    4 x 25 :40 sprint 20, shut it down
    2 x 50 1:10 build
    1 x 100 2:00 IM/stroke fast
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    1 x 100 1:30 easy
    1 x 100 1:30 strong
    1 x 100 1:30 easy
    2 x 100 1:30 strong
    1 x 100 1:30 easy
    3 x 100 1:30 strong desc 1-3
    1 x 100 1:30 easy
    4 x 100 1:30 strong be consistent on pace

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 10/5/17

    by , October 4th, 2017 at 02:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    4 x 50 1:05 stroke
    4 x 25 :30 choice

    Kick set
    1 x 200 4:30
    4 x 50 1:15 25fast/25easy

    Stroke/IM set
    3x
    2 x 25 :40 drill
    2 x 25 :40 perfect stroke
    2 x 25 :40 strong
    [RD1 best stroke, RD2/3 choice stroke, no free]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: one arm only x 25, left arm only x 25]
    [Brst drill: brst arms w/flutter kick]

    Free/pull set
    4 x 150 2:15 75mod/75strong
    4 x 125 1:50 75mod/50strong
    4 x 100 1:30 75mod/25strong
    4 x 75 1:00 all strong

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

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 10/4/17

    by , October 3rd, 2017 at 11:14 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 25swim/25kick/25swim
    3 x 100 1:30
    16 x 25 :40 stroke 4 of each

    Freestyle set (no gear)
    3x
    1 x 100 2:00 easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast

    Main set
    1 x 200 4:30 kick
    1 x 200 3:30 IM
    1 x 200 3:00 free pull neg split
    2 x 100 2:15 kick
    2 x 100 2:00 IM
    2 x 100 1:45 free pull desc 1-2
    4 x 50 1:15 kick
    4 x 50 1:05 stroke, IM order
    4 x 50 :50 free pull strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 10/3/17

    by , October 2nd, 2017 at 03:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:45
    3 x 100 1:30
    6 x 50 1:05 2 of each stroke

    Kick set
    6 x 50 1:15
    8 x 25 :45 sprint

    Main set
    3x
    4 x 25 :40 drill
    4 x 25 :40 perfect stroke
    3 x 50 1:10 desc 1-3
    [RD1 fly, RD2 back, RD3 brst]
    [Fly drill: Fly arms w/flutter kick]
    [Back drill: left arm only x 25, right arm only x 25]
    [Brst drill: Brst arms w/flutter kick]

    Free/pull set
    2 x 250 3:45 long & strong
    4 x 125 1:50 75mod/50strong
    10 x 50 :50 Alt 1easy/4strong

    Warm down
    4 x 50 1:00

    Total: 4150
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 10/2/17

    by , September 30th, 2017 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6
    6 x 50 1:15 kick desc 1-3/4-6

    Free/pull set
    3 x 200 3:00 long & strong
    2 x 200 2:45 desc

    Main set
    9 x 50 :50 free
    9 x 50 1:10 brst
    9 x 50 1:05 back
    9 x 50 1:05 fly
    [Alt 1 easy, 2 fast - easy swims can be freestyle]

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 9/29/17

    by , September 28th, 2017 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    4 x 125 2:45 last 25 fast

    Main set
    4x
    1 x 50 1:00 25fast/25easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    2 x 25 :40 sprint 20, shut it down
    2 x 25 :40 fast
    2 x 25 :40 easy
    [RD1/2 stroke choice, RD3/4 choice-free]

    Free/pull set
    15 x 100 1:30 alt 2 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 9/28/17

    by , September 27th, 2017 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:15
    3 x 50 1:05 stroke 1 of each
    3 x 50 1:00 desc 1-3
    1 x 200 4:30 kick

    Main set
    3x
    1 x 50 1:15 kick
    1 x 50 1:15 drill
    1 x 50 1:15 perfect stroke
    1 x 200 3:30 IM
    [50s: RD1 fly, RD2 back, RD3 brst]
    [Fly drill: fly arm stroke w/flutter kick working on driving head and arms forward]
    [Back drill: 2-arm swim working on entry placement of hands (wide)]
    [Brst drill: brst arm stroke w/ flutter kick working on fast hands recovery]

    Sprint set
    2x
    2 x 50 :50 [:40]
    3 x 50 :55 [:45]
    4 x 50 1:00 [:50]
    [RD1 best stroke, RD2 free intervals right]
    [As intervals increase maintain same sprint effort]

    Free/pull set
    3 x 150 2:10 last 50 strong
    3 x 150 2:00 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 9/27/17

    by , September 26th, 2017 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)

    Happy Birthday Coach Rick!

    SCY

    Warm up
    6 x 75 1:20
    6 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    3 x 100 2:15
    8 x 25 :45 sprint

    Main set
    4x
    1 x 25 :40 easy
    1 x 50 1:00 build
    3 x 25 :40 sprint 20, shut it down
    1 x 100 2:00 strong
    [RD1 best stroke-no free, RD2 choice stroke, RD3-4 IM, stroke, or free]

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:00 strong 85+%
    3 x 100 1:30 desc 1-3
    1 x 100 1:30 strong 85+%
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong 85+%
    3 x 25 :30 desc 1-3
    1 x 25 :30 strong 85+%

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 9/26/17

    by , September 25th, 2017 at 11:45 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
    5 x 75 1:40 last 25 fast
    1 x 75 easy swim

    IM/stroke set
    4 x 100 2:00 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 75 1:30 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 50 1:00 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 25 :40 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    [Choice stroke per group of 100s, 75s, 50s, 25s]
    [Fly drill: right arm only x 25, left arm only x 25]
    [Back drill: right arm only x 25, left arm only x 25]
    [Brst drill: breaststroke arms w/flutter kick]

    Sprint freestyle set
    2x
    4 x 25 :20
    6 x 25 :25
    8 x 25 :30
    Rest :30 between rounds

    Free/pull set
    5 x 100 1:30 long & strong
    4 x 100 1:20 neg split
    3 x 100 1:15 strong

    Warm down
    4 x 50 1:00

    Total: 4750
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 9/25/17

    by , September 24th, 2017 at 10:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 1:45 25fist drill/25swim
    3 x 100 1:45 25st/25fr
    3 x 100 1:30

    Kick set
    1 x 400 8:30
    1 x 100 2:15 best effort

    IM/stroke set (John Sylvester's Fav Set)
    4 x 25 :25 [1 of each stroke]
    8 x 25 :30 [2 of each stroke]
    12 x 25 :35 [3 of each stroke]
    16 x 25 :40 [4 of each stroke]

    Free/pull set
    20 x 50 :50 hold strong pace
    Rest :30
    1 x 500 best effort holding pace

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
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