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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 11/14/18

    by , November 13th, 2018 at 11:42 AM (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 [1:15] perfect stroke
    1 x 100 2:00 [2:00] fast
    1 x 50 1:15 [1:15] easy
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    2 x 50 1:00 [1:00] 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
  2. Sarasota Y Sharks Masters GOLD Workout 11/13/18

    by , November 12th, 2018 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    3 x 100 2:00 alt 25st/25fr
    2 x 100 2:15 kick
    8 x 25 :30 strong

    Stroke set
    3x
    4 x 25 :45 IM order/stroke
    1 x 100 2:00 IM/stroke

    Sprint set
    4x
    4 x 25 :45
    1 x 100 2:15
    [RD1/3 100 is fast, RD2/4 25s fast]
    [All swims choice]

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

    Freestyle set
    4 x 100 1:30 long & strong
    3 x 100 1:25 desc 1-3
    2 x 100 1:20 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 11/12/18

    by , November 11th, 2018 at 10:49 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 1:00 [1:00] choice
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke

    Kick set
    4x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]

    Freestyle set
    6 x 150 2:30 [2:15] desc 1-3/4-6
    6 x 100 1:40 [1:30] desc 1-3/4-6
    6 x 50 :50 [:45] desc 1-3/4-6

    Main set
    4x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] build
    1 x 50 1:15 [1:15] fast
    [RD1/3 stroke, RD2/4 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 11/9/18

    by , November 8th, 2018 at 11:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

    Main set
    2 x 50 :50 [:45]
    3 x 50 :55 [:50]
    4 x 50 1:00 [:55]
    5 x 50 1:05 [1:00]
    [All swims choice]

    Freestyle set
    2 x 400 6:40 [6:00]
    4 x 200 3:20 [3:00]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 11/8/18

    by , November 7th, 2018 at 05:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 75 1:30 25st/25fr/25st
    6 x 25 :30 strong

    Kick set
    2x
    1 x 150 3:30
    1 x 100 2:15
    1 x 50 1:15 fast

    Main set
    2x
    1 x 50 1:00 easy
    4 x 25 :45 fast
    1 x 50 1:00 easy
    2 x 50 1:15 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast
    [All swims choice]

    Freestyle set
    2x
    4 x 50 1:00 pace, be consistent
    4 x 50 :50 desc 1-4
    4 x 50 :40 strong

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 11/7/18

    by , November 6th, 2018 at 12:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    2x
    1 x 100 2:15 [2:00] 25stroke/75free
    1 x 100 2:15 [2:00] 50stroke/50free
    1 x 100 2:15 [2:00] 75stroke/25free
    1 x 100 2:15 [2:00] 100stroke

    Kick set
    4x
    1 x 50 1:20 [1:15]
    1:00 [vertical kick]

    Freestyle set
    1 x 100 1:40 [1:30] mod
    1 x 200 3:20 [3:00] neg split
    1 x 400 6:40 [6:00] long & strong
    1 x 400 6:20 [5:30] long & strong
    1 x 200 3:10 [2:45] neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

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

    by , November 5th, 2018 at 12:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    3 x 100 1:30

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

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

    Freestyle set
    6x
    1 x 100 1:30
    1 x 75 1:05
    1 x 50 :45
    1 x 25 :30

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 11/2/18

    by , November 1st, 2018 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] stroke
    8 x 25 :45 [:30] strong
    2 x 200 5:00 [4:30] kick

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

    Freestyle set
    1 x 500 8:20 [7:30]
    1 x 400 6:40 [6:00]
    1 x 300 5:00 [4:30]
    1 x 200 3:20 [3:00]
    1 x 100 1:40 [1:30]
    [All swims: last 100 strong]

    Warm down
    4 x 50 1:00

    Total: 3500
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 11/1/18

    by , October 31st, 2018 at 06:42 PM (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 50 1:00 choice
    6 x 25 :30 strong

    Kick set
    9 x 50 1:15 desc 1-3/4-6/7-9

    Main set
    2x
    2 x 25 :45 perfect stroke
    2 x 50 1:15 25fast/25easy
    2 x 75 1:45 build
    1 x 100 2:30 sprint

    Freestyle 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 neg split
    6 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 10/31/18

    by , October 30th, 2018 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    HAPPY HALLOWEEN!

    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 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:20 [1:15] fast

    Main set
    8 x 50 1:15 [1:15] alt. 1easy/1strong
    1:00 break
    2 x 100 3:00 sprint

    Freestyle set
    3 x 200 3:20 [3:00]
    3 x 200 3:15 [2:55]
    3 x 200 3:10 [2:50]
    [Desc each group 1-3]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 10/30/18

    by , October 29th, 2018 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    8 x 25 :45 choice
    3 x 100 2:15 kick
    6 x 50 :50 desc 1-3/4-6

    Main set
    2x
    4 x 25 :45 build to race finish
    4 x 25 :45 sprint 20, then easy
    3 x 50 2:00 fast
    [All swims choice]

    Freestyle set
    5 x 50 :50 pace
    4 x 100 1:30 desc 1-4
    3 x 150 2:10 last 50 strong
    2 x 200 3:00 neg split
    1 x 250 best effort

    Warm down
    4 x 50 1:00

    Total: 4050
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 10/19/18

    by , October 18th, 2018 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:15
    6 x 50 1:15 kick
    12 x 25 :40 alt 1stroke/1free

    Main set
    6 x 25 :45 alt. 1easy/2strong
    6 x 50 1:05 alt. 1easy/2strong
    6 x 75 1:30 alt. 1easy/2strong
    6 x 100 2:00 alt. 1easy/2strong
    [All swims choice]

    Freestyle set
    2 x 200 3:00 neg split
    4 x 150 2:15 last 50 strong
    6 x 100 1:30 desc 1-3/4-6

    Warm down
    4 x 50 1:00

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

    by , October 17th, 2018 at 11:44 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 25 :45 stroke
    4 x 100 1:30
    8 x 25 :30 strong

    Kick set
    1 x 100 2:15
    8 x 25 :45 fast
    1 x 100 2:15

    Stroke set
    8 x 75 1:30 IM or stroke
    [mod-build-strong x 25]

    Sprint set
    1 x 50 1:00 easy
    6 x 25 :25 sprint
    1 x 50 1:00 easy
    8 x 25 :30 sprint
    1 x 50 1:00 easy
    10 x 25 :35 sprint
    [All swims choice]

    Freestyle set
    1 x 100 1:30 mod
    1 x 200 3:00 neg split
    1 x 300 4:30 long & strong
    1 x 300 4:15 long & strong
    1 x 200 2:45 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

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

    by , October 16th, 2018 at 01:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:15
    1 x 150 2:45 50st/50fr/50st
    1 x 100 1:30
    1 x 50 1:00 choice

    Kick set
    3x
    1 x 100 2:15
    1:00 [vertical kick]
    1 x 50 1:15 fast

    Main set
    4x
    2 x 25 :45 build
    2 x 25 :45 sprint 20, then easy
    1 x 100 2:00 fast
    [All swims choice]

    Freestyle set
    4 x 75 1:15 desc 1-4
    4 x 150 2:15 last 50 strong
    4 x 75 1:05 desc 1-4
    4 x 150 2:05 last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 10/15/18

    by , October 15th, 2018 at 12:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 alt. 25st/25fr
    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

    Stroke set
    4x
    3 x 25 :45 perfect stroke
    1 x 75 1:30 stroke/IM strong

    Sprint set
    4 x 50 2:00 fast
    3 x 50 1:30 fast
    2 x 50 1:00 fast
    1 x 50 easy
    [All swims choice]

    Freestyle set
    4x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong
    [Desc by round]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 10/12/18

    by , October 11th, 2018 at 12:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:00 choice
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3x
    1 x 150 3:30
    1:00 [vertical kick]

    Main set
    2x
    2 x 25 :45 1easy/1fast
    2 x 50 1:00 1easy/1fast
    2 x 75 1:30 1easy/1fast
    2 x 100 2:00 1easy/1fast
    [RD1 stroke, RD2 choice]

    Freestyle set
    1 x 400 6:00 long & strong
    1 x 200 3:00 neg split
    1 x 300 4:30 long & strong
    1 x 150 2:15 neg split
    1 x 200 3:00 long & strong
    1 x 100 1:30 neg split
    1 x 100 1:30 long & strong
    1 x 50 strong

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 10/11/18

    by , October 10th, 2018 at 12:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    8 x 25 :45 choice
    3 x 100 2:15 kick
    8 x 25 :45 choice
    3 x 100 1:30

    Main set
    6 x 75 1:30
    6 x 50 1:05
    6 x 25 :30
    [Each group: desc 1-3/4-6]
    [All swims choice]

    Sprint set
    2x
    1 x 75 1:10 stroke
    1 x 50 1:10 stroke
    1 x 25 1:10 stroke
    1 x 75 1:00 free
    1 x 50 1:00 free
    1 x 25 1:00 free
    [All swims sprint]

    Freestyle set
    3 x 200 3:00 long & strong
    3 x 200 2:45 neg split
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 10/10/18

    by , October 9th, 2018 at 01:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    1 x 150 3:30
    1:00 [vertical kick]
    1 x 150 3:30

    Main set
    3x
    1 x 25 :45
    1 x 50 1:15
    1 x 75 1:30
    1 x 100 2:00
    1 x 100 2:00
    1 x 75 1:30
    1 x 50 1:15
    1 x 25 :45
    [RD1 100s fast, RD2 75s fast, RD3 50s fast, RD4 25s fast]
    [All other swims per round are mod w/perfect stroke]
    [All swims are choice]

    Freestyle set
    4 x 50 :50 pace
    4 x 75 1:05 build
    4 x 100 1:30 long & strong
    4 x 75 1:05 last 25 strong
    4 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 10/9/18

    by , October 8th, 2018 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:45 alt. 25st/25fr
    4 x 75 1:15
    3 x 50 :50 desc 1-3

    Kick set
    2x
    1 x 100 2:15
    1 x 75 1:45 build
    1 x 50 1:15
    1 x 25 :45 fast

    Stroke set
    3x
    4 x 25 :45 IM order/stroke
    1 x 100 2:00 IM/stroke

    Sprint set
    5 x 50 1:30 sprint
    4 x 50 1:15 sprint
    3 x 50 1:00 sprint
    [All swims choice]

    Freestyle set
    3 x 150 2:15 desc 1-3
    3 x 150 2:10 desc 1-3
    3 x 150 2:05 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 10/8/18

    by , October 5th, 2018 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 100 1:45
    6 x 25 :45 choice
    6 x 50 1:00 desc 1-3/4-6
    6 x 25 :45 choice
    2 x 100 1:30

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

    Freestyle set
    4x
    1 x 250 3:45 long & strong
    1 x 150 2:15 neg split
    1 x 50 1:00 strong

    Sprint set
    12 x 75 1:30 choice alt. 1easy/2fast

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
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