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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 5/29/17

    by , May 29th, 2017 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    8 x 50 1:20 [1:15] 25fast/25easy

    Freestyle set
    2x
    1 x 100 2:00 [2:00] easy
    1 x 100 2:00 [2:00] 90%

    IM/stroke set
    4x
    1 x 50 1:15 [1:15] perfect stroke
    1 x 50 1:15 [1:15] stroke 90%
    1 x 50 1:15 [1:15] free easy
    [RD1 best stroke, RD2/3/4 choice]

    Free/pull set
    4 x 150 2:30 [2:15] last 50 strong
    4 x 150 2:15 [2:05] neg split

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 5/26/17

    by , May 25th, 2017 at 02:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 100 2:00
    4 x 50 1:15 stroke
    4 x 100 1:45
    4 x 50 1:00 choice

    Kick set
    1 x 200 5:00
    4 x 50 1:20 desc 1-4

    Freestyle set
    2x
    1 x 50 1:15 easy
    1 x 100 2:00 fast
    1 x 100 2:00 easy
    1 x 50 1:15 fast

    IM/stroke set
    2x
    1 x 50 1:15 easy free
    1 x 100 2:15 stroke fast
    1 x 100 2:00 easy free
    1 x 50 1:30 stroke fast
    [RD1 best stroke, RD2 choice]

    Free/pull set
    20 x 50 1:00 hold same pace on all

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 5/25/17

    by , May 24th, 2017 at 04:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 250 4:45 [4:15]
    6 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]

    Kick set
    8 x 50 1:20 [1:15] alt 1fast/1easy

    Main set
    3x
    1 x 50 1:15 [1:15] 25fast/25easy
    1 x 50 1:30 [1:30] fast
    1 x 100 2:15 [2:00] 50fast/50easy
    1 x 100 2:30 [2:00] fast
    [RD1 stroke, RD2 free, RD3 choice]

    Free/pull set
    3 x 200 3:20 [3:00] long & strong
    3 x 200 3:20 [3:00] desc 1-3
    rest 1:00
    1 x 200 best effort

    Warm down

    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 5/24/17

    by , May 23rd, 2017 at 11:18 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    2 x 100 2:15 [2:00] IM/stroke
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke
    4 x 50 1:00 [1:00] desc

    Kick set
    3 x 100 2:30 [2:15]
    4 x 50 1:15 [1:15] last 25 fast

    Freestyle set
    6 x 100 2:00 [1:45]
    [Alt 1fast/1easy]

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 50fly/50back
    1 x 100 2:15 [2:00] 50brst/50free

    Free/pull set
    2x
    1 x 200 3:20 [3:00] long & strong
    2 x 100 1:40 [1:30] neg split
    4 x 50 1:00 [1:00] all strong

    Warm down

    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 5/23/17

    by , May 22nd, 2017 at 12:56 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 2:15 [2:00] IM/stroke
    3 x 100 1:45 [1:30] desc
    4 x 50 1:00 [1:00] choice

    Kick set
    2 x 150 3:45 [3:15] last 50 fast

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 50 1:15 [1:15] stroke 90%
    1 x 50 1:15 [1:15] free easy
    [All three rounds choice stroke]

    Freestyle set
    1 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy
    2 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy
    3 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy
    4 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy

    Free/pull set
    4x
    1 x 150 2:30 [2:15] moderate
    1 x 150 2:30 [2:15] strong
    [Be consistent on all strong swims]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 5/22/17

    by , May 19th, 2017 at 02:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:45 [5:00]
    6 x 50 1:15 [1:15] stroke 2 of each
    1 x 200 3:30 [3:00]
    4 x 50 1:00 [1:00] desc
    1 x 100 1:45 [1:30] IM/stroke
    2 x 50 1:00 [1:00] choice

    Kick set
    4 x 100 2:30 [2:15] last 25 fast

    Freestyle set
    3x
    3 x 50 1:05 [1:00] strong & desc 1-3
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    2x
    1 x 50 1:30 [1:30] perfect stroke
    1 x 100 2:15 [2:00] 85-90%
    1 x 50 1:15 [1:15] free easy
    [RD1 best stroke, RD2 choice]

    Free/pull set
    3 x 100 1:45 [1:30] desc
    3 x 100 1:45 [1:30] neg split
    3 x 100 1:45 [1:30] strong pace, be consistent
    3 x 100 1:30 [1:20] make them

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 5/19/17

    by , May 18th, 2017 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    2 x 150 3:00
    3 x 100 1:45
    6 x 50 1:15 stroke 2 of each
    6 x 50 1:00 desc 1-3/4-6

    Main set
    1 x 200 5:00 kick
    1 x 200 4:30 IM/stroke
    1 x 200 4:00 free neg split
    1 x 100 2:30 kick
    1 x 100 2:15 IM/stroke
    1 x 100 2:00 free strong
    2 x 50 1:15 kick
    2 x 50 1:15 stroke (best stroke)
    2 x 50 1:00 free strong

    Free/pull set
    4x
    1 x 200 3:30 long & strong
    1 x 100 1:45 85%
    1 x 50 1:15 easy

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 5/18/17

    by , May 17th, 2017 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Freestyle sprint set
    4x
    1 x 50 1:05 [1:00] easy
    1 x 50 1:05 [1:00] 25fast/25easy
    1 x 50 1:05 [1:00] fast

    IM/stroke set
    1 x 50 1:15 [1:15] fly
    1 x 300 6:00 [5:30] IM
    1 x 50 1:15 [1:15] back
    1 x 200 4:00 [3:30] IM
    1 x 50 1:15 [1:15] breast
    1 x 100 2:00 [1:45] IM
    1 x 50 easy

    Free/pull set
    2x
    1 x 400 6:40 [6:00] long & strong
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 5/17/17

    by , May 16th, 2017 at 11:20 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 3:00 [2:30]
    6 x 50 1:15 [1:15] stroke 2 of each
    6 x 50 1:15 [1:15] kick 25fast/25easy
    4 x 100 1:45 [1:30]

    Freestyle sprint set
    2x
    1 x 50 1:15 [1:15] easy
    1 x 100 1:45 [1:45] fast
    1 x 100 2:15 [1:45] easy
    1 x 50 1:00 [1:00] fast

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 50stroke/50free
    1 x 50 1:15 [1:15] stroke fast
    1 x 50 1:15 [1:15] free easy

    Free/pull set
    1 x 200 3:20 [3:00] mod
    1 x 200 3:20 [3:00] 150mod/50strong
    1 x 200 3:20 [3:00] 100mod/100strong
    1 x 200 3:20 [3:00] 50mod/150strong
    1 x 200 3:20 [3:00] strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 5/16/17

    by , May 15th, 2017 at 11:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    IM/stroke set
    2x
    1 x 50 1:15 [1:15] 25fly/25back
    1 x 50 1:15 [1:15] 25back/25brst
    1 x 50 1:15 [1:15] 25brst/25free
    1 x 150 3:15 [2:45] IM [fly/back/brst]

    Free/pull set
    1 x 300 5:00 [4:30] long & strong
    2 x 200 3:20 [3:00] neg split
    3 x 150 2:30 [2:15] last 50 strong
    4 x 100 1:40 [1:30] desc 1-4
    5 x 50 :50 [:45] all strong

    Warm down

    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 5/15/17

    by , May 14th, 2017 at 09:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:30 [5:00]
    2 x 100 2:15 [2:00] IM/stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15] 25easy/25fast

    IM/stroke set
    3x
    3 x 50 1:15 [1:15] stroke desc 1-3
    1 x 50 1:30 [1:30] free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set [Jay Eckert's fav set but with slightly less yardage]
    1 x 100 1:40 [1:30] strong
    1 x 100 2:00 [2:00] easy
    2 x 100 1:40 [1:30] strong
    1 x 100 2:00 [2:00] easy
    3 x 100 1:40 [1:30] strong
    1 x 100 2:00 [2:00] easy
    3 x 100 1:30 [1:20] strong
    1 x 100 2:00 [2:00] easy
    2 x 100 1:30 [1:20] strong
    1 x 100 2:00 [2:00] easy
    1 x 100 1:30 [1:20] strong
    1 x 100 2:00 [2:00] easy

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4100
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 5/12/17

    by , May 11th, 2017 at 01:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    4 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke
    6 x 50 1:00 [1:00] free desc 1-3/4-6

    Kick set
    1 x 100 2:30 [2:15]
    6 x 50 1:20 [1:15] 25mod/25fast

    IM/stroke set
    3x
    2 x 50 1:15 [1:10] stroke
    1 x 100 2:15 [2:00] IM
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    2 x 200 3:20 [3:00] neg split
    4 x 50 1:00 [1:00] descend
    2 x 150 2:30 [2:15] last 50 strong
    4 x 50 :55 [1:00] descend
    2 x 100 1:40 [1:20] strong
    4 x 50 :50 [1:00] fast

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4000
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 5/11/17

    by , May 10th, 2017 at 11:31 AM (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 [1:15] stroke
    4 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] desc

    Kick set
    4 x 100 2:30 [2:15] last 25 fast

    Freestyle set
    3 x 50 1:00 [1:00] 25fast/25easy
    3 x 50 1:00 [1:00] build to fast
    3 x 50 1:00 [1:00] fast
    1 x 50 easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke (1 mod, 1 fast)
    1 x 50 1:15 [1:15] free easy
    [RD1 fly, RD2 back, RD3 brst]

    1 x 50 easy

    Free/pull set
    4x
    3 x 100 1:40 [1:30] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 5/10/17

    by , May 9th, 2017 at 11:19 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 4:00 [3:15]
    4 x 100 2:00 [1:45] 50st/50fr
    2 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Main set
    2x
    1 x 200 5:00 [4:30] kick
    4 x 50 1:15 [1:15] stroke (fly, back, brst, easy free)
    6 x 50 1:00 [1:00] free (alt 2 fast/1 easy)

    Free/pull 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

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 5/9/17

    by , May 8th, 2017 at 08:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    Y-Nats is over, so we're getting back to our normal yardage. LC season is upon us.

    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 [1:15] stroke, 2 of each
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    2 x 100 2:40 [2:15]
    6 x 50 1:20 [1:15] 25fast/25easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 200 4:00 [3:30] IM
    [50s: RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    4 x 150 2:30 [2:05] last 50 strong
    3 x 100 1:40 [1:30] neg split
    6 x 50 :50 [:45] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 5/3/17

    by , May 2nd, 2017 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    Y-Nats starts Thursday! Next workout post will be for May 9 when we're back to our regular workouts.

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

    Kick set
    2 x 100 2:15

    Main set
    1 x 300 5:00 good turns, streamlines, and technique
    6 x 50 1:15 2st/1fr
    12 x 25 :45 choice 3fast/1easy

    Race pace set
    8 x 25 1:00
    [odds: build to race pace]
    [evens: sprint 20]

    Warm down
    4 x 50 1:00

    Total taper: 2500

    Optional set
    12 x 50 1:00 [500 or 1000 pace]
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 5/2/17

    by , May 1st, 2017 at 02:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

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

    Main set
    1 x 400 6:00 [fins optional]
    4 x 100 2:00 [choice 50fast/50easy]

    Blocks race pace set
    2 x 50 3:00 choice build to race pace
    3 x 50 4:00 choice race pace

    Warm down
    4 x 50 1:00

    Total taper: 2500

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    2 x 200 3:00 long & strong
    2 x 200 2:40 neg split
    2 x 200 2:30 desc
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 5/1/17

    by , April 30th, 2017 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    Y-Nats starts Thursday...GO SHARKS

    Warm up
    2 x 100 1:45
    4 x 50 1:00 desc
    6 x 25 :45 stroke 2 of each
    4 x 50 1:00 desc
    2 x 100 1:30

    Kick set
    3 x 100 2:15

    Main set
    4 x 100 2:00 alt 1IM/1free
    8 x 50 1:15 2st/2free

    Blocks race pace set
    4 x 50 2:00 sprint 25, good turn & breakout, easy back
    1 x 100 race pace choice

    Warm down
    4 x 50 1:00

    Total taper: 2550

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    1 x 300 4:15 long & strong
    2 x 150 2:05 last 50 strong
    3 x 100 1:20 desc
    6 x 50 :50 pace
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 4/28/17

    by , April 27th, 2017 at 01:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    6 x 25 :45 stroke 2 of each
    4 x 50 1:00 desc
    6 x 25 :45 stroke 2 of each
    2 x 100 1:30

    Kick set
    2 x 100 2:15
    6 x 25 :45 fast

    Main set
    2x
    9 x 25 :45 2 fast/1 easy
    1 x 25 1:00 easy
    2 x 50 1:30 90%
    [RD1 stroke, RD2 free]

    Race pace set
    2 x 200 6:00 [broken 10secs @100]

    Warm down
    4 x 50 1:00

    Total taper: 2550

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    6 x 200 3:00 desc 1-3/4-6
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 4/27/17

    by , April 26th, 2017 at 11:20 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:20
    2 x 100 1:40
    6 x 50 1:00 stroke 2 of each
    2 x 100 1:30

    Kick set
    3 x 50 1:15
    6 x 25 :45 fast

    Main set
    2x
    4 x 25 :45 perfect stroke
    3 x 50 1:15 build to race pace
    4 x 100 2:00 alt 1 fast/1 easy
    [RD1 stroke/IM, RD2 free]

    Race pace blocks set
    4 x 50 3:00 race pace choice

    Warm down
    4 x 50 1:00

    Total taper: 3000

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    6 x 150 2:05 last 50 strong

    Total w/optional: 3800 or 3900
    Categories
    Uncategorized
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