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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 9/24/18

    by , September 22nd, 2018 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    8 x 25 :40 stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    1 x 100 2:15
    4 x 50 1:15
    6 x 25 :45 fast

    Freestyle set
    8 x 50 :50 pace
    1 x 400 6:00
    6 x 50 :50 desc 1-3/4-6
    1 x 300 4:30 neg split
    4 x 50 :50 strong
    1 x 200 best effort

    Sprint set
    4x
    1 x 50 1:15 easy
    2 x 25 :45 fast
    2 x 25 :45 easy
    1 x 50 1:15 fast
    [All swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 9/21/18

    by , September 20th, 2018 at 02:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:30
    8 x 50 1:00 choice
    8 x 25 :30 strong

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

    Sprint set
    4 x 25 :40
    4 x 50 :45
    4 x 25 :30
    4 x 50 :55
    4 x 25 :20
    4 x 50 1:05
    [All swims choice]

    Freestyle set
    10 x 50 :50 pace
    1 x 500 7:30 long & strong
    5 x 100 1:30 desc 1-5
    2 x 250 3:45 neg split

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 9/20/18

    by , September 19th, 2018 at 05:08 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

    Stroke set
    3x
    3 x 25 :40 stroke choice
    1 x 125 2:20 IM/stroke

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

    Freestyle set
    3x
    1 x 150 2:15
    1 x 150 2:10
    1 x 150 2:05
    [Desc by rounds 1-3]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 9/19/18

    by , September 18th, 2018 at 01:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    2x
    1 x 150 3:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Main set
    2x
    4 x 25 :45
    3 x 50 1:15
    2 x 75 1:30
    1 x 100 2:00
    [RD1 25s & 75s fast, RD2 50s & 100 fast]
    [All swims choice]

    Freestyle set
    3 x 200 3:00 neg split
    1 x 200 3:30 best effort
    3 x 100 1:30 neg split
    1 x 100 1:30 best effort
    3 x 50 :45 neg split
    1 x 50 best effort

    Warm down
    4 x 50 1:00

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

    by , September 17th, 2018 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    3 x 100 2:10 kick
    6 x 25 :40 choice
    4 x 100 1:30

    Main set
    2x
    2 x 25 :40
    1 x 50 1:10
    3 x 25 :40
    1 x 75 1:30
    4 x 25 :40
    1 x 100 2:00
    3 x 25 :40
    1 x 75 1:30
    2 x 25 :40
    1 x 50 1:10
    [RD1 25s fast, RD2 50s/75s/100 fast; all other swims mod w/perfect stroke]
    [All swims choice]

    Freestyle set
    3 x 150 2:15 long & strong
    3 x 150 2:10 neg split
    3 x 150 2:05 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 9/17/18

    by , September 16th, 2018 at 04:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    2x
    2 x 75 1:45
    1:00 [vertical kick]
    4 x 25 :45 fast

    Freestyle set
    2 x 200 3:00 long & strong
    4 x 100 1:30 desc 1-4
    2 x 150 2:05 long & strong
    3 x 100 1:20 desc 1-3

    Sprint set
    6 x 75 1:30 alt 1easy/2fast
    6 x 25 :45 alt 1easy/2fast
    6 x 50 1:15 alt 1easy/2fast
    6 x 25 :45 alt 1easy/2fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4150
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 9/14/18

    by , September 13th, 2018 at 02:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 50 1:15 kick
    6 x 50 1:00 choice
    3 x 50 1:15 kick
    3 x 100 1:30

    Main set
    3x
    1 x 25 :45 stroke
    1 x 50 1:15 free
    1 x 75 1:30 stroke
    1 x 100 2:00 free
    1 x 100 2:00 stroke
    1 x 75 1:30 free
    1 x 50 1:15 stroke
    1 x 25 :45 free
    [RD1 freestyle swims are strong, RD2 stroke swims are strong, RD3 choice swims are strong]

    Freestyle set
    2x
    1 x 300 4:30 long & strong
    1 x 150 2:15 strong
    1 x 200 3:00 long & strong
    1 x 100 1:30 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 9/13/18

    by , September 12th, 2018 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 150 2:30
    3 x 100 1:45
    3 x 75 1:30 stroke/IM
    3 x 50 1:00 choice
    3 x 25 :30 strong

    Kick set
    3 x 150 3:30 last 50 fast

    Stroke set
    2 x 25 :40 fly
    2 x 25 :40 back
    2 x 25 :40 brst
    2 x 100 2:10 IM/stroke
    1 x 50 1:10 fly
    1 x 50 1:10 back
    1 x 50 1:10 brst
    2 x 200 3:30 IM/stroke

    Freestyle set
    2x
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 build
    6 x 50 :50 strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 9/12/18

    by , September 11th, 2018 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 2:00 alt 25st/25fr
    3 x 100 1:30

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

    Main set
    1 x 25 :45 easy
    3 x 25 :45 strong
    1 x 50 1:15 easy
    3 x 50 1:15 strong
    1 x 75 1:30 easy
    3 x 75 1:30 strong
    1 x 100 2:15 easy
    3 x 100 2:15 strong
    [All swims choice]

    Freestyle set
    1 x 400 5:45 long & strong
    2 x 300 4:15 neg split
    3 x 200 3:00 desc 1-3
    4 x 100 1:30 strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 9/11/18

    by , September 10th, 2018 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 150 3:00 50st/50fr/50st
    4 x 50 1:00 choice
    4 x 25 :30 strong

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

    Sprint set
    3 x 50 1:45
    5 x 50 1:30
    7 x 50 1:00
    [Sprint, all swims choice]

    Freestyle set
    3 x 200 3:00 neg split
    6 x 100 1:30 desc 1-3/4-6
    12 x 50 :50 consistent pace

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 9/7/18

    by , September 6th, 2018 at 11:17 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    4x
    1 x 100 2:15 mod
    2 x 25 :45 fast

    Sprint set
    2 x 75 1:45
    2 x 75 1:30
    2 x 75 1:15
    1 x 50 1:15 easy
    3 x 50 1:15
    3 x 50 1:00
    3 x 50 :45
    1 x 50 1:15 easy
    4 x 25 :40
    4 x 25 :30
    4 x 25 :20
    [All swims fast and choice]

    Freestyle set
    2 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    2 x 150 2:15 last 50 strong
    4 x 75 1:05 all strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 9/6/18

    by , September 5th, 2018 at 11:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 1:30
    6 x 50 1:05 stroke
    6 x 50 :50 desc 1-3/4-6

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

    Main set
    3x
    1 x 100 2:15 stroke
    1 x 100 1:45 free
    1 x 100 2:00 IM or alt 25st/25fr
    [RD1 IM strong, RD2 free strong, RD3 stroke strong]
    [All other swims mod w/perfect stroke]

    Freestyle set
    2x
    4 x 75 1:10 desc 1-4
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 9/4/18

    by , September 4th, 2018 at 11:51 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 50 1:00 stroke
    2 x 150 3:30 kick
    4 x 100 1:30
    8 x 25 :30 strong

    Stroke set
    3x
    4 x 25 :45 perfert stroke
    1 x 50 1:15 easy free
    1 x 100 2:15 strong
    [RD1 best stroke, no free, RD2/3 choice]

    Freestyle set
    1 x 400 5:45 long & strong
    1 x 100 1:30 strong
    1 x 300 4:15 long & strong
    1 x 100 1:30 strong
    1 x 200 3:00 long & strong
    1 x 100 1:30 strong
    1 x 100 1:30 long & strong
    1 x 100 best effort

    Sprint set
    20 x 25 :40 alt 3fast/1easy choice

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 9/3/18

    by , September 3rd, 2018 at 11:49 AM (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
    2 x 50 :45
    3 x 50 1:00
    4 x 50 1:15
    1:00 break
    [Consistent fast pace on all]
    [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: 4400
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 8/31/18

    by , August 30th, 2018 at 04:20 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
  16. Sarasota Y Sharks Masters GOLD Workout 8/30/18

    by , August 29th, 2018 at 04:16 PM (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
    1 x 25 :45 easy
    1 x 25 :45 sprint
    1 x 50 1:15 easy
    1 x 50 1:15 sprint
    1 x 75 1:30 easy
    1 x 75 1:30 sprint
    1 x 100 2:00 easy
    1 x 100 2:00 sprint
    [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
  17. Sarasota Y Sharks Masters GOLD Workout 8/29/18

    by , August 28th, 2018 at 10:57 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 choice

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

    Stroke set
    4x
    3 x 25 :45 drill
    1 x 75 1:30 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

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

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 easy

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 8/28/18

    by , August 27th, 2018 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    1:00 [vertical kick]
    6 x 50 1:05 stroke
    1:00 [vertical kick]
    3 x 100 1:30

    Main set
    2x
    2 x 25 :40 mod
    1 x 50 1:00 strong
    3 x 25 :40 build
    1 x 75 1:30 strong
    4 x 25 :40 desc 1-4
    1 x 100 2:00 strong
    [All swims choice]

    Kick set
    1 x 400 9:00

    Freestyle set
    4x
    1 x 300 4:00 long & strong
    1 x 150 2:15 neg split
    1 x 75 1:15 strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 8/27/18

    by , August 26th, 2018 at 09:02 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    1 x 200 4:30
    1:00 [vertical kick]
    8 x 25 :45 fast

    Freestyle set
    3 x 200 2:45 desc 1-3
    1 x 100 1:30 neg split
    2 x 200 2:50 long & strong
    2 x 100 1:25 long & strong
    1 x 200 3:00 neg split
    3 x 100 1:20 desc 1-3

    Sprint set
    4 x 50 1:15 25sprint/25easy
    4 x 50 1:15 40sprint/10easy
    4 x 50 1:15 50sprint
    4 x 25 :45 12.5sprint/12.5easy
    4 x 25 :45 20sprint/5easy
    4 x 25 :45 25sprint
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total:4400
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 8/24/18

    by , August 23rd, 2018 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:15
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

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

    Main set
    4x
    3 x 75 1:30 [#1 stroke, #2 IM or 25st/25fr/25st, #3 free]
    [Desc by rounds 1-4]

    Freestyle set
    2x
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc 1-4
    1 x 300 4:30 long & strong
    [Goal: be consistent on effort and pace for both 300s each round]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
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