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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. Sarasota Y Sharks Masters GOLD Workout 5/3/18

    by , May 2nd, 2018 at 01:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 1:10 [1:05] 25fist drill/25swim
    2 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Main set
    6x
    1 x 50 1:20 [1:15] 20m fast/30m easy
    1 x 50 1:20 [1:15] 30m fast/20m easy
    1 x 50 1:20 [1:15] 40m fast/10m easy
    1 x 50 1:20 [1:15] 50m fast
    [RD1/4 kick, RD2/5 stroke, RD3/6 choice]

    Freestyle set
    2x
    6 x 100 1:45 [1:30] consistent pace
    2 x 100 1:45 [1:30] best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 5/2/18

    by , May 1st, 2018 at 12:16 PM (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 [1:00] choice
    4 x 50 1:15 [1:15] kick

    Main set
    3x
    3 x 100 2:00 [1:45]
    [#1 free, #2 stroke, #3 IM]
    [Descend by rounds]

    Kick set
    3x
    1:00 [vertical kick]
    1 x 100 swim w/good kick

    Freestyle set
    4 x 100 1:40 [1:30] desc 1-4
    3 x 200 3:20 [3:00] neg split
    2 x 300 5:00 [4:30] strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 5/1/18

    by , April 30th, 2018 at 04:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Sprint set
    4 x 50 2:00 90+% effort
    3 x 50 1:30 90+% effort
    2 x 50 1:00 90+% effort
    1 x 50 easy
    [All swims choice]

    Freestyle set
    4x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong

    Stroke/IM set
    4x
    1 x 75 1:40 drill
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: fly arms w/flutter kick]
    [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]

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 4/30/18

    by , April 29th, 2018 at 08:28 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 of each
    4 x 50 1:00 [:50] desc 1-4

    Freestyle set
    2 x 400 6:30 [5:45] long & strong
    2 x 200 3:10 [3:00] neg split
    2 x 100 1:40 [1:30] desc 1-2
    2 x 50 :50 [:45] strong

    Kick set
    3x
    1 x 50 1:30 [1:15] 25easy/25fast
    1 x 50 1:30 [1:15] 25fast/25easy
    1:00 [vertical kick]

    Main set
    3x
    1 x 100 2:00 [1:45] easy
    1 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    1 x 100 2:00 [1:45] fast
    [Fast swims: RD1 best stroke, no free, RD2-3 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 4/27/18

    by , April 26th, 2018 at 02:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    8 x 50 1:15 alt 2stroke/2free
    3 x 100 2:30 kick
    6 x 50 :50 desc 1-3/4-6

    Main set
    1 x 50 1:05 easy
    1 x 50 1:05 fast free
    1 x 50 1:05 easy
    2 x 50 1:05 fast breast
    1 x 50 1:05 easy
    3 x 50 1:05 fast back
    1 x 50 1:05 easy
    4 x 50 1:05 fast fly

    Freestyle set
    1 x 50 :50 mod
    1 x 100 1:40 long & strong
    1 x 150 2:30 last 50 strong
    1 x 200 3:20 neg split
    1 x 250 4:10 last 100 strong
    1 x 250 3:45 last 100 strong
    1 x 200 3:00 neg split
    1 x 150 2:15 last 50 strong
    1 x 100 1:30 build
    1 x 50 :45 strong

    Kick set
    1 x 50 1:30
    1:00 [vertical kick]
    1 x 100 2:30
    1:00 [vertical kick]
    1 x 200 5:00
    1:00 [vertical kick]
    1 x 50 easy kick

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 4/26/18

    by , April 25th, 2018 at 01:20 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 [2:00] 50st/50fr
    6 x 50 1:05 [1:00] 25fast/25easy choice
    1 x 200 5:00 [4:30] kick

    Sprint set
    6 x 50 1:20 [1:10] Alt 1easy/1fast choice
    1:00 rest
    2 x 100 4:00 choice sprint broken at the 50 for 5secs

    Main set
    3x
    1 x 100 1:45 [1:45] free
    1 x 100 2:00 [2:00] stroke choice
    1 x 100 2:30 [2:15] kick
    [RD1 kick is strong, RD2 stroke is strong, RD3 free is strong]

    Freestyle set
    7 x 200 3:10 [3:00] neg split [#7 no gear]
    -OR-
    16 x 50 1:05 [1:00] alt 1easy/2fast no gear

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 4/25/18

    by , April 24th, 2018 at 11:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 2:15 [2:00] IM
    8 x 50 1:00 [:50] desc 1-4/5-8

    Kick set
    3x
    1 x 50 1:20 [1:15]
    1:00 vertical kick
    1 x 50 1:20 [1:15] fast

    Freestyle/pull set
    4 x 100 1:40 [1:30] long & strong
    4 x 50 :55 [:50] be consistent
    4 x 100 1:35 [1:25] neg split
    4 x 50 :50 [:45] desc 1-4
    4 x 100 1:30 [1:20] strong
    4 x 50 :45 [:40] strong

    IM set
    2x
    3 x 50 1:15 [1:05] IM order
    1 x 50 1:15 [1:05] easy free
    1 x 200 3:45 [3:15] IM strong

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 4/24/18

    by , April 23rd, 2018 at 03:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Main set
    6x
    1 x 75 1:20 mod perfect stroke
    1 x 50 1:00 build
    1 x 25 :40 fast
    [Odd rounds: stroke, Evens rounds: choice]

    Sprint set
    4x
    1 x 25 :45 sprint kick
    1 x 25 :45 sprint free
    1 x 25 :45 sprint stroke

    Free/pull set
    4 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 50 :45 desc 1-4
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 4/18/18

    by , April 17th, 2018 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    8 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    2 x 150 3:45
    4 x 50 1:20 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 to race finish
    1 x 50 1:15 [1:05] fast
    [RD1 best stroke, no free, RD2-4 choice]

    MEET SWIMMERS WARM DOWN

    Freestyle/pull set
    3 x 150 2:20 [2:15] long & strong
    3 x 150 2:25 [2:10]
    3 x 150 2:20 [2:05]
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 4/17/18

    by , April 16th, 2018 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    4 x 75 1:15
    8 x 25 :40 stroke
    3 x 100 1:30

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

    Main set
    12 x 50 1:05 alt 2stroke/1free
    12 x 25 :40 alt 2stroke/1free
    [Stroke swims are IM order, #1 perfect stroke, #2 strong]

    MEET SWIMMERS WARM DOWN

    Freestyle/pull set
    2 x 300 4:30 long & strong
    4 x 75 1:05 neg split
    2 x 200 3:00 long & strong
    4 x 50 :45 desc 1-4
    2 x 100 1:30 strong
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

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

    by , April 12th, 2018 at 05:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:45 kick
    4 x 75 1:30 IM/stroke

    Main set
    1 x 200 4:00 100kick/100 stroke mod
    1 x 200 4:00 100kick/100 IM mod
    1 x 200 4:00 100kick/100 free mod
    1 x 50 1:00 easy free
    1 x 100 2:00 stroke strong
    1 x 50 1:00 easy free
    1 x 100 2:00 IM strong
    1 x 50 1:00 easy free
    1 x 100 1:45 free strong
    1 x 50 1:00 easy free

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

    MEET SWIMMERS WARM DOWN

    Freestyle/pull set
    1 x 300 4:30 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 last 25 strong

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 4/12/18

    by , April 11th, 2018 at 05:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    8 x 25 :40 stroke
    3 x 100 1:30
    4 x 50 :50 desc 1-4

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

    Sprint/Meet swimmers set
    1 x 200 4:30 fast broken 10secs at 100
    2 x 100 3:00 fast broken 5secs at 50
    3 x 50 2:00 #1fast, 2easy, 3fast
    4 x 25 :45 all fast
    [All swims choice]

    Freestyle/pull set
    8 x 100 1:30 desc 1-4/5-8
    8 x 75 1:05 neg split
    8 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 4/11/18

    by , April 10th, 2018 at 01:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    8 x 75 1:15
    8 x 50 1:00 Alt 1free/1stroke
    8 x 25 :30 choice

    Kick set
    2 x 150 3:15
    8 x 25 :45 fast

    Sprint/Meet swimmers set
    4 x 100 2:00 alt 1easy/1fast
    6 x 50 1:05 alt 1easy/1fast
    8 x 25 :45 alt 1easy/1fast
    rest 1:00
    1 x 100 race pace
    [All swims choice]

    Freestyle/pull set
    4x
    1 x 75 1:10 mod
    1 x 150 2:10 neg split
    1 x 75 1:10 strong

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 4/10/18

    by , April 9th, 2018 at 11:38 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    8 x 75 1:40 last 25 fast

    Sprint/Meet swimmers set
    4 x 25 :45 build to race finish
    4 x 25 :45 sprint 12.5 then easy
    4 x 25 :45 sprint 25
    rest 1:00
    3 x 100 3:00 fast, break 10 seconds at 50

    Freestyle/pull set
    2x
    2 x 100 1:30 long & strong
    2 x 150 2:05 last 50 strong
    2 x 200 2:50 neg split

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
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