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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 12/12/17

    by , December 11th, 2017 at 03:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:00
    2 x 150 2:15
    3 x 100 2:00 IM/stroke
    4 x 75 1:10 desc 1-4

    Kick set
    3x
    :45 vertical kick
    :15 rest
    1 x 100 2:15

    Stroke set
    3x
    1 x 100 2:15 IM drill
    1 x 100 2:00 IM w/good technique
    [Fly drill: 3 strokes right, 3 left, 3 both]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: fist drill or catch up]

    Sprint set
    4 x 100 2:00 alt 1easy/1fast
    6 x 50 1:10 alt 1easy/2fast
    8 x 25 :40 alt 1easy/3fast
    [All swims are choice]

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

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 12/11/17

    by , December 10th, 2017 at 03:01 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
    5 x 50 :50 desc 1-5

    Kick set
    2 x 100 2:15
    4 x 75 1:40 last 25 fast

    Stroke set
    4x
    6 x 25 :40 desc 1-3/4-6
    1 x 100 2:00 strong
    [RD1 best stroke no free, RD2 worst stroke no free, RD3/4 choice]

    Freestyle/pull set
    2 x 300 4:15 long & strong
    4 x 150 2:05 neg split
    8 x 75 1:00 last 25 fast

    Warm down
    4 x 50 1:00

    Total: 4650
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 12/8/17

    by , December 7th, 2017 at 02:25 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
    8 x 25 :40 choice

    Kick set
    4x
    1 x 100 2:15
    :45 vertical kick
    :15 rest

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    1 x 200 3:30 IM
    [25s: RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    3 x 100 1:20
    4 x 100 1:25
    5 x 100 1:30
    4 x 100 1:25
    3 x 100 1:20

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 12/7/17

    by , December 6th, 2017 at 03:17 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
    2 x 200 4:30 last 50 fast

    Stroke set
    3x
    3 x 50 1:05
    [RD1 fly, RD2 back, RD3 brst]
    [Swim #1: perfect stroke, #2: build, #3: strong]

    Sprint set
    2x
    2 x 25 :20
    3 x 25 :25
    4 x 25 :30
    5 x 25 :35
    6 x 25 :40
    [RD1 stroke, RD2 free]
    [Goal: Hold fast pace on all swims even though you're getting more rest]

    Freestyle/pull set
    3 x 150 2:15 long & strong
    3 x 150 2:05 neg split
    3 x 150 2:00 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 12/6/17

    by , December 5th, 2017 at 03:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 250 4:15
    5 x 50 1:05 stroke
    2 x 125 2:00
    5 x 50 :50 desc

    Main set
    3x [RD1 intervals left, RD2/3 intervals right]
    1 x 100 2:15 [1:45]
    2 x 75 1:45 [1:30] desc
    4 x 25 :45 [:45] fast
    2 x 75 1:45 [1:30] desc
    1 x 100 2:15 [1:45]
    [RD1 kick, RD2 IM, RD3 stroke]

    Freestyle/pull set
    1 x 500 7:00 long & strong
    5 x 100 1:30 desc 1-5
    10 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total 4500
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 12/5/17

    by , December 4th, 2017 at 02:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 50drill/50swim
    8 x 50 1:00 choice
    [Free drill: right only 25, left arm only 25]

    Kick set
    6 x 75 1:40 last 25 fast

    Stroke set
    4x
    1 x 50 1:05 drill
    1 x 50 1:05 25perfect stroke/25easy
    1 x 50 1:05 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm only 25, left arm only 25]
    [Brst drill: 2 kicks, 1 pull breathe only on pull]

    Sprint set
    4x
    1 x 25 :40 easy free
    1 x 50 1:10 25fast/25easy
    1 x 75 1:30 fast
    [RD1 best stroke no free, RD2 free, RD3 stroke, RD4 free]

    Freestyle/pull set
    3 x 300 4:15 desc 1-3
    2 x 200 2:45 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 12/4/17

    by , December 3rd, 2017 at 02:38 PM (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
    1 x 200 4:30
    8 x 25 :45 fast

    Freestyle/pull set
    1 x 300 4:30 long & strong
    4 x 75 1:10 desc
    2 x 150 2:15 neg split
    4 x 75 1:05 desc
    3 x 100 1:30 last 25 strong
    4 x 75 1:00 desc

    Stroke set
    3x
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:05 25fly/25back
    1 x 50 1:05 25brst/25free
    1 x 100 2:00 IM strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 12/1/17

    by , November 30th, 2017 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:00
    6 x 25 :40 stroke
    2 x 150 2:30
    6 x 25 :40 stroke
    4 x 75 1:05 desc 1-4

    Kick set
    4x
    :30 [vertical kick]
    1 x 100 2:15 build

    Stroke set
    4x
    3 x 25 :40 desc 1-3
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    2x
    1 x 100 1:35 75mod/25strong
    2 x 100 1:30 50mod/50strong
    3 x 100 1:25 25mod/75strong
    4 x 100 1:20 strong

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 11/30/17

    by , November 29th, 2017 at 02:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:15
    4 x 50 1:05 stroke
    4 x 25 :30 fast

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

    Stroke set
    3x
    4 x 25 :40 drill IM order
    4 x 25 :40 perfect stroke IM order
    1 x 100 2:00 IM
    [Fly drill: 3 strokes right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: 2 kicks, 1 pull breath only on pull]
    [Free drill: fist drill]

    Sprint set
    4x
    1 x 50 1:15 easy
    1 x 100 2:00 fast
    [RD1 best stroke no free, RD2 free, RD3-4 choice]

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

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 11/29/17

    by , November 28th, 2017 at 12:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Main set
    1 x 300 6:30 kick
    1 x 300 5:15 IM
    1 x 300 4:15 free pull
    2 x 150 3:15 kick
    2 x 150 2:45 IM
    2 x 150 2:15 free pull
    3 x 100 2:15 kick desc 1-3
    3 x 100 1:45 IM desc 1-3
    3 x 100 1:30 free pull desc 1-3

    Freestyle pace set
    20 x 50 :50 pace no gear

    Warm down
    4 x 50 1:00

    Total: 4800
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 11/28/17

    by , November 27th, 2017 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    4 x 50 1:05 stroke
    3 x 100 1:30
    8 x 25 :30 fast

    Kick set
    4x
    1 x 75 1:45
    :30 [vertical kick]
    1 x 25 :45 easy

    Sprint set
    4x
    1 x 50 1:00 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:00 fast
    [RD1 best stroke, RD2 free, RD3-4 choice]

    Free/pull set
    6 x 100 1:30 long & strong
    5 x 100 1:25 neg split
    4 x 100 1:20 desc
    3 x 100 1:15 make them

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 11/27/17

    by , November 26th, 2017 at 09:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    4 x 50 :50 desc

    Kick set
    1 x 300 6:30
    8 x 25 :45 fast

    Free/pull set
    4 x 150 2:15 long & strong
    8 x 75 1:05 last 25 strong
    4 x 150 2:05 neg split

    Stroke set
    4x
    6 x 25 :40 stroke IM order 2 of each
    1 x 75 1:30 IM strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 11/21/17

    by , November 20th, 2017 at 05:05 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 1:15 [1:05] stroke 2 of each
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15]

    Stroke set
    4x
    1 x 50 1:30 [1:15] drill
    1 x 50 1:15 [1:15] 25perfect stroke/25easy free
    1 x 100 2:15 [2:00] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm only 25, left arm only 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm only 25, left arm only 25]

    Free/pull set
    3 x 100 1:40 [1:30]
    4 x 50 :50 [:45]
    3 x 100 1:35 [1:25]
    4 x 50 :55 [:50]
    3 x 100 1:30 [1:15]
    4 x 50 1:00 [:55]
    [Goal: be consistent on all 100s and 50s...hold pace]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 11/20/17

    by , November 17th, 2017 at 03:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Free/Pull set
    1 x 400 6:40 [6:00] long & strong
    1 x 300 5:00 [4:30] alt 50strong/50mod
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] mod
    1 x 200 3:00 [2:40] neg split
    1 x 300 4:30 [4:00] alt 50strong/50mod
    1 x 400 6:00 [5:20] long & strong

    Stroke set
    4x
    1 x 50 1:15 [1:05] 25fly/25back
    1 x 50 1:15 [1:05] 25brst/25free
    1 x 100 2:15 [2:00] IM

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

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 11/17/17

    by , November 16th, 2017 at 05:11 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

    Kick set
    1 x 200 4:30
    4 x 50 1:15 desc
    8 x 25 :45 fast

    Stroke set
    4x
    2 x 25 :40 drill
    2 x 50 1:05 perfect stroke
    2 x 75 1:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: 3 stroke right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: brst arms w/flutter kick]
    [Free drill: fist drill]

    Free/Pull set
    6x
    1 x 125 1:50 long & strong
    1 x 75 1:10 strong
    [Be consistent on all 75s]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 11/16/17

    by , November 15th, 2017 at 03:57 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 3:00 [2:30] 50st/50fr/50st
    3 x 100 1:45 [1:30]

    Kick set
    1 x 50 1:20 [1:15]
    1 x 100 2:30 [2:15]
    1 x 150 3:45 [3:15]
    1 x 200 5:00 [4:30]

    Stroke set
    2x
    1 x 50 1:00 [1:00] free easy
    1 x 100 2:00 [1:45] stroke 50drill/50swim
    1 x 150 3:00 [2:30] 50st/50fr/50st
    1 x 200 4:00 [3:30] IM
    [Fly drill: 3 stroke right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: brst arms w/flutter kick]

    Sprint set
    3x
    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] fast
    [All swims choice]

    1 x 50 easy

    Free/Pull set
    3 x 100 1:40 [1:30] long & strong
    3 x 100 1:35 [1:25] desc 1-3
    3 x 100 1:30 [1:20] be consistent
    Rest :30
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 11/15/17

    by , November 14th, 2017 at 12:55 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 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15] desc 1-4

    Stroke set
    4x
    1 x 50 1:10 [1:05] 25strong/25easy
    1 x 50 1:10 [1:05] strong
    1 x 50 1:10 [1:05] easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/Pull set
    2x
    1 x 250 4:00 [3:40] long & strong
    5 x 50 1:00 [:50] desc 1-5

    Sprint set
    3x
    1 x 50 :45 [:40]
    1 x 50 :50 [:45]
    1 x 50 :55 [:50]
    1 x 50 1:00 [1:00] easy
    [All swims choice]
    [Hold strong pace on each 50]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 11/14/17

    by , November 13th, 2017 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    8 x 50 1:15 [1:15] choice
    4 x 100 1:45 [1:30]

    Kick set
    8 x 50 1:20 [1:15]

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 25strong/75easy
    1 x 100 2:15 [2:00] 50strong/50easy
    1 x 100 2:15 [2:00] 75strong/25easy
    1 x 100 2:15 [2:15] 100strong
    [RD1 IM, RD2 stroke, RD3 choice]

    Free/Pull set
    1 x 400 6:30 [5:45] 200strong/200mod
    1 x 300 5:00 [4:15] 150strong/150mod
    1 x 200 3:15 [3:00] 100strong/100mod
    1 x 100 1:40 [1:30] 100strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 11/11/17

    by , November 11th, 2017 at 10:44 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    4 x 100 1:45 [1:30]
    8 x 50 1:10 [1:05] choice

    Kick set
    1 x 200 5:00 [4:30]
    3 x 100 2:30 [2:15] last 25 fast

    Free/pull set
    3x
    1 x 200 3:20 [3:00]
    1 x 200 3:10 [2:50]
    1 x 200 3:00 [2:40]

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

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 11/10/17

    by , November 9th, 2017 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    8 x 50 1:20 [1:15] desc 1-4/5-8

    Stroke set
    4x
    1 x 50 1:15 [1:05] perfect stroke
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] fast
    1 x 50 1:15 [1:05] easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    4x
    2 x 50 1:00 [1:00]
    2 x 50 :55 [:55]
    2 x 50 :50 [:50]
    2 x 50 :45 [:45]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
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