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  1. Sarasota Y Sharks Masters GOLD Workout 7/20/18

    by , July 19th, 2018 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    8 x 50 1:15 [1:05] alt 1stroke/1free

    Kick set
    6 x 50 1:20 [1:15]
    [#3 & 6 fast]

    Main set
    4 x 100 2:15 [2:00] choice
    4 x 50 1:30 [1:15] choice
    [#1-3: perfect stroke, #4 fast]

    Sprint set
    4x
    1 x 100 2:30 [2:00] easy
    1 x 50 1:30 [1:20] 100% race pace
    [All swims choice]

    MEET SWIMMERS WARM DOWN

    Freestyle set
    3x
    3 x 100 1:40 [1:30] neg split & desc 1-3
    1 x 100 2:00 [1:45] best effort

    Warm down
    4 x 50 1:00

    Total: 2700/3900
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 7/19/18

    by , July 18th, 2018 at 03:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2x
    1 x 200 3:30 [3:10]
    4 x 50 1:15 [1:05] stroke
    2 x 100 1:45 [1:30]

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 1:30 [1:15] fast

    Main set
    10 x 50 1:30 [1:15] choice
    [#3-6-9 are fast, #10 easy, good technique on all others]

    Sprint set
    2 x 50 2:00 blocks, build to race finish
    2 x 50 2:00 blocks, sprint 25/easy 25
    2:00 rest
    2 x 100 4:00 blocks, race pace

    MEET SWIMMERS WARM DOWN

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    2 x 200 3:20 [3:00] neg split
    4 x 100 1:40 [1:30] desc 1-4
    8 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 2700/3900
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 7/18/18

    by , July 17th, 2018 at 02:46 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/50free
    3 x 100 2:30 [2:15] kick
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-4

    Main set
    6 x 100 2:00 [1:45] desc 1-3/4-6

    Sprint set
    6 x 50 1:30 [1:20] stroke
    6 x 50 1:20 [1:15] free
    [Odds: easy, Evens: sprint]

    MEET SWIMMERS WARM DOWN

    Freestyle set
    4 x 150 2:30 [2:15] long & strong
    3 x 100 1:40 [1:30] desc 1-3
    4 x 150 2:20 [2:05] neg split

    Warm down
    4 x 50 1:00

    Total: 2900/4300
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 7/17/18

    by , July 16th, 2018 at 12:24 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 1:30 [1:15] kick
    6 x 50 1:15 [1:05] choice
    4 x 50 1:30 [1:15] kick
    3 x 100 1:45 [1:30]

    Main set
    4x
    1 x 100 2:15 [2:00]
    1 x 50 1:30 [1:15]
    [RD1/3 50 strong, RD2/4 100 strong]
    [All swims choice]

    Sprint set
    2 x 100 4:00 [3:30] sprint, break 5secs @ 50
    4 x 50 2:00 [2:00] blocks sprint 25 then easy
    1:00 rest
    1 x 50 blocks, race pace
    1 x 50 easy

    MEET SWIMMERS WARM DOWN

    Freestyle set
    2x
    1 x 400 6:30 [5:45] long & strong
    1 x 200 3:10 [3:00] neg split
    1 x 100 1:40 [1:30] last 25 strong

    Warm down
    4 x 50 1:00

    Total: 2600/4000
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 7/16/18

    by , July 14th, 2018 at 11:11 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Pan American Masters Championships are two weeks away!

    Warm up
    2 x 200 3:30 [3:15]
    8 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30] desc 1-3

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

    Main set
    6 x 100 2:10 [2:00] alt 1stroke/1free
    6 x 50 1:20 [1:10] alt 1stroke/1free

    Meet swimmers set
    3x
    1 x 50 1:30 [1:15] build to race finish
    1 x 50 1:30 [1:15] 25sprint/25easy
    1 x 50 1:30 [1:15] sprint
    1 x 50 1:30 [1:15] easy
    [All swims choice]
    MEET SWIMMERS WARM DOWN

    -OR-

    Freestyle set
    3 x 200 3:20 [3:00] long & strong
    3 x 100 1:40 [1:30] desc 1-3
    3 x 200 3:10 [2:45] neg split & desc 1-3

    Warm down
    4 x 50 1:00

    Total: 3200/4100
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 7/13/18

    by , July 12th, 2018 at 09:14 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 1:30
    4 x 75 1:30 stroke/IM
    6 x 50 :50 desc 1-3/4-6

    Kick set
    4x
    1 x 125 2:45
    1 x 25 :45 fast

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

    Freestyle set
    3 x 50 :50
    3 x 100 1:30 desc 1-3
    3 x 200 3:00 neg split
    3 x 100 1:20 desc 1-3
    3 x 50 :40 all strong

    Warm down
    4 x 50 1:00

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

    by , July 11th, 2018 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    4 x 75 1:45
    8 x 25 :45 sprint

    Stroke set
    3x
    4 x 25 :40
    1 x 100 2:00 strong IM or stroke choice
    [25s: RD1 fly, RD2 back, RD3 brst]

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

    Freestyle set
    3 x 100 1:30 long & strong
    3 x 100 1:25 last 25 strong
    3 x 100 1:20 desc 1-3
    1:00 rest
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 7/11/18

    by , July 10th, 2018 at 02:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:30]
    2 x 150 2:30 [2:15]
    3 x 100 2:00 [1:45] 50st/50free
    4 x 50 1:00 [:50] desc 1-4

    Main set
    1 x 200 3:20 [3:00] free stretch it out
    1 x 200 5:00 [4:30] kick
    1 x 200 4:00 [3:30] IM or alt 50st/50fr
    1 x 150 2:30 [2:15] free stretch it out
    1 x 150 3:45 [3:30] kick
    1 x 150 3:00 [2:45] IM or 50st/50fr/50st
    1 x 100 1:40 [1:30] free strong
    1 x 100 2:30 [2:15] kick
    1 x 100 2:00 [1:45] IM or 50st/50fr
    1 x 50 1:00 [:50] free strong
    1 x 50 1:30 [1:15] kick
    1 x 50 1:15 [1:05] stroke choice

    Freestyle set
    1 x 400 6:30 [6:00] long & strong
    2 x 300 5:00 [4:30] neg split
    3 x 200 3:15 [3:00] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 7/10/18

    by , July 9th, 2018 at 03:09 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 1:05 [1:00] choice
    4 x 100 1:45 [1:30]
    8 x 50 1:20 [1:15] kick

    Sprint set
    2x
    1 x 50 1:30 [1:15] sprint
    1 x 50 1:15 [1:15] easy
    1 x 100 2:30 [2:15] sprint, break 5secs at 50
    [RD1 best stroke, no free, RD2 choice]

    Stroke set
    2x
    3 x 50 1:15 [1:05] brst-back-fly x 50
    3 x 50 1:15 [1:05] fly-back-brst x 50
    1 x 150 3:00 [2:45] IM or 50st/50fr/50st

    Freestyle set
    6 x 150 2:30 [2:15] last 50 strong

    Warm down
    4 x 50 1:00

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

    by , July 8th, 2018 at 08:57 AM (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] 50 fist drill/50 swim
    6 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    1:00 [vertical kick]
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    4 x 50 1:20 [1:15] fast

    Freestyle set
    2x
    3 x 200 3:10 [3:00] desc 1-3
    1 x 200 3:30 [3:15] best effort

    Sprint set
    3 x 50 1:30 [1:20] sprint
    3 x 50 1:15 [1:10] sprint
    3 x 50 1:00 [:50] sprint
    1:00 rest
    1 x 50 sprint 100%
    [All swims choice]

    Warm down
    4 x 50 1:00

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

    by , July 5th, 2018 at 12:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    6 x 50 1:05 [1:00] choice
    1 x 300 7:30 [6:45] kick
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Stroke set
    3x
    3 x 50 1:15 [1:05] #1 perfect stroke, #2 build, #3 strong
    1 x 50 1:15 [1:05] free

    Sprint set
    4x
    1 x 100 2:00 [2:00] sprint
    1 x 50 2:00 [2:00] easy
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    6 x 100 1:40 [1:30] desc 1-3/4-6
    6 x 100 1:35 [1:20] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 7/5/18

    by , July 4th, 2018 at 10:58 AM (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]
    4 x 50 1:00 [:50] desc 1-4

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

    Stroke set
    3x
    1 x 50 1:15 [1:10] 25fly/25back
    1 x 50 1:15 [1:10] 25brst/25free
    1 x 200 4:00 [3:45] IM or alt 50st/50free

    Freestyle set
    3 x 300 5:00 [4:30] long & strong
    3 x 200 3:10 [3:00] neg split
    3 x 100 1:30 [1:20] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 7/4/18

    by , July 3rd, 2018 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY ****HAPPY 4TH of JULY****

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

    Sprint stroke set
    4x
    1 x 25 :40
    1 x 50 1:10
    1 x 75 1:30
    1 x 100 2:00
    [RD1 fly, 100 sprint, RD2 back, 75 sprint, RD3 brst, 50 sprint, RD4 choice, 25 sprint]
    [All other swims mod w/perfect stroke]

    Freestyle set
    4 x 100 1:30 last 25 fast
    4 x 75 1:10 desc 1-4
    4 x 100 1:20 neg split
    4 x 75 1:00 all strong

    Sprint freestyle set
    4x
    1 x 25 :30
    1 x 50 1:00
    1 x 75 1:15
    1 x 100 1:45
    [RD1 100 sprint, RD2 75 sprint, RD3 50 sprint, RD4 25 sprint]
    [All other swims mod w/perfect stroke]

    Warm down
    4 x 50 1:00

    Total: 4800
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 7/3/18

    by , July 2nd, 2018 at 03:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    4x
    1 x 50 1:15 [1:05] perfect stroke
    1 x 100 2:00 [2:00] fast
    1 x 50 1:15 [1:05] easy
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    2 x 50 1:00 [:50] mod
    2 x 100 1:40 [1:30] desc
    2 x 150 2:30 [2:15] neg split
    2 x 200 3:20 [3:00] long & strong
    2 x 150 2:20 [2:05] neg split
    2 x 100 1:30 [1:20] desc
    2 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 6/28/18

    by , June 28th, 2018 at 11:42 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 [1:05] stroke
    3 x 100 1:45 [1:30] desc 1-3

    Kick set
    2x
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    2 x 50 1:30 [1:15] fast

    Sprint set
    2 x 50 :45 [:40] sprint
    1 x 50 1:10 [1:00] easy
    3 x 50 :50 [:45] sprint
    1 x 50 1:10 [1:00] easy
    4 x 50 :55 [:50] sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    3 x 150 2:30 [2:15]
    3 x 100 1:40 [1:30]
    3 x 50 1:00 [:55]
    3 x 50 :50 [:50]
    3 x 100 1:35 [1:25]
    3 x 150 2:15 [2:05]
    [Desc each group 1-3]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 6/27/18

    by , June 27th, 2018 at 02:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Stroke set
    4x
    1 x 50 1:15 [1:10] drill
    1 x 50 1:15 [1:10] 25easy/25fast
    1 x 50 1:15 [1:10] 25fast/25easy
    1 x 50 1:30 [1:20] fast
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: brst arms w/flutter kick]
    [Free drill: fist drill]

    Freestyle set
    2 x 300 5:00 [4:30] long & strong
    3 x 200 3:10 [3:00] neg split
    6 x 100 1:40 [1:30] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 6/26/18

    by , June 26th, 2018 at 01:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:30 [3:15]
    6 x 50 1:05 [1:00] 25fist drill/25swim
    4 x 100 2:00 [1:45] IM or 50st/50fr

    Main set
    3x
    1 x 300 6:15 [5:45] 1st 100 kick, 2nd stroke, 3rd free
    1 x 100 2:30 [2:00] strong
    [100s: RD1 kick, RD2 stroke, RD3 choice]

    Freestyle set
    2x
    3 x 150 2:20 [2:05] desc 1-3
    1 x 50 1:10 [1:00] best effort

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

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 6/25/18

    by , June 25th, 2018 at 11:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15] swim w/fast overdrive kick

    Sprint set
    3x
    1 x 100 2:00 [2:00] easy
    1 x 50 1:30 [1:20] sprint
    1 x 50 1:30 [1:20] easy
    1 x 100 2:30 [2:00] sprint
    [RD1 stroke, RD2-3 choice]

    Freestyle set
    3x
    4 x 100 1:40 [1:30] desc 1-4
    1 x 100 2:00 [1:45] best effort NO GEAR

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 6/24/18

    by , June 24th, 2018 at 10:22 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:30 [4:45]
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:05] stroke
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2x
    1 x 150 3:40 [3:15]
    1 x 50 1:20 [1:15] fast
    1:00 [vertical kick]

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    8 x 50 :55 [:50] desc 1-4/5-8
    1 x 400 neg split

    Stroke set
    2x
    2 x 50 1:10 [1:05] fly
    2 x 50 1:10 [1:05] back
    2 x 50 1:10 [1:05] brst
    1 x 200 4:00 [3:30] IM or alt 50st/50fr

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 6/21/18

    by , June 20th, 2018 at 01:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 25 :45 fast

    IM/stroke set
    3x
    3 x 25 :40 stroke
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    3x
    1 x 25 :45 easy
    5 x 25 :45 sprint
    [All swims choice]

    Freestyle set
    3x
    1 x 150 2:10
    1 x 150 2:05
    1 x 150 2:00
    [Desc by rounds 1-3]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
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