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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 1/16/18

    by , January 15th, 2018 at 02:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:45
    3 x 100 1:30
    4 x 75 1:45 kick
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Main set
    3x
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:10 kick
    2 x 50 1:05 [1: 25fly/25back, 2: 25brst/25free]
    1 x 50 1:10 kick
    1 x 100 1:50 IM

    Freestyle/pull set
    7x
    1 x 150 2:15 last 50 strong
    1 x 50 1:15 best effort
    [Consider this a broken 200 with a strong 3rd 50 and a best effort last 50]

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 1/15/18

    by , January 13th, 2018 at 04:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    2x
    1 x 100 2:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Freestyle/pull set
    1 x 400 5:45 long & strong
    2 x 200 3:00 neg split
    1 x 300 4:15 long & strong
    3 x 100 1:30 desc 1-3
    1 x 200 3:00 neg split
    4 x 50 :45 strong

    Sprint set
    3x
    1 x 25 :30 easy
    1 x 25 :30 fast
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    [RD1 stroke, RD2/3 choice]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 1/12/18

    by , January 11th, 2018 at 09:01 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 25 :40 stroke
    6 x 50 1:00 choice

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

    Stroke set
    4x
    1 x 100 2:00
    1 x 75 1:30
    1 x 50 1:00
    1 x 25 :45
    [RD1 fly, back, brst, free, RD2 back, brst, free, fly]
    [RD3 brst, free, fly, back, RD4 free, fly, back, brst]

    Freestyle/pull set
    4 x 25 :30 mod
    5 x 75 1:10 last 25 strong
    6 x 125 1:50 neg split
    5 x 75 1:10 last 25 strong
    4 x 25 :30 strong

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 1/10/18

    by , January 9th, 2018 at 09:02 AM (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
    8 x 25 :30 strong

    Main set
    1 x 300 4:30 pull
    1 x 200 3:30 IM
    1 x 100 2:15 kick

    1 x 300 5:15 IM
    1 x 200 4:30 kick
    1 x 100 1:30 pull

    1 x 300 6:30 kick
    1 x 200 3:00 pull
    1 x 100 1:45 IM

    Sprint set
    4x
    1 x 100 1:45 easy
    2 x 25 :45 fast
    2 x 25 :45 easy
    1 x 100 1:45 fast
    [RD1 best stroke, RD2 stroke, RD3 free, RD4 choice]

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 1/9/18

    by , January 8th, 2018 at 08:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    6 x 50 1:05 stroke 2 of each
    2 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

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

    Freestyle/pull set
    4 x 100 1:30 long & strong
    4 x 75 1:05 last 25 strong
    4 x 50 :45 desc 1-4
    4 x 25 :30 strong
    4 x 50 :45 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 100 1:30 strong & consistent

    Stroke set
    4x
    1 x 100 1:45 reverse IM
    1 x 100 1:45 IM
    1 x 50 1:00 easy free

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 1/4/18

    by , January 3rd, 2018 at 09:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    2 x 100 2:15
    1:00 vertical kick
    4 x 50 1:15

    Main set
    2x
    2 x 25 :40 drill
    1 x 50 1:10 strong
    3 x 25 :40 perfect stroke
    1 x 75 1:30 strong
    4 x 25 :40 mod
    1 x 100 2:00 strong
    [RD1 stroke, RD2 choice]

    Freestyle/pull set
    4 x 50 :45 desc 1-4
    4 x 100 1:30 last 25 strong
    4 x 200 3:00 neg split
    4 x 100 1:30 last 25 strong
    4 x 50 :45 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 1/3/18

    by , January 2nd, 2018 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:45
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    1 x 200 4:30
    6 x 50 1:15 desc 1-3/4-6

    Stroke set
    3x
    4 x 25 :40 reverse IM order
    1 x 100 2:00 IM

    Freestyle/pull set
    1 x 400 6:00 long & strong
    3 x 100 1:30 desc 1-3
    1 x 200 3:00 neg split
    1 x 100 1:30 mod
    1 x 100 1:20 mod
    1 x 200 2:40 neg split
    3 x 100 1:20 desc 1-3
    1 x 400 long & strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 12/28/17

    by , December 27th, 2017 at 01:02 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 desc 1-4

    Main set
    2x
    1 x 200 4:20 kick
    2 x 100 1:50 IM
    4 x 50 1:05 IM order
    8 x 25 :40 choice desc 1-4/5-8

    Freestyle/pull set
    3x
    1 x 25 :30 easy
    1 x 50 :50 mod
    1 x 75 1:10 build
    1 x 100 1:30 last 25 strong
    1 x 150 2:10 last 50 strong
    1 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 12/27/17

    by , December 26th, 2017 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    8 x 75 1:20
    8 x 50 1:05 stroke
    8 x 25 :30 strong

    Kick set
    2x
    1 x 25 :45 easy
    1 x 50 1:15 build
    1 x 75 1:45 strong
    1:00 vertical kick

    Stroke set
    6x
    2 x 25 :40 perfect stroke
    2 x 25 :40 strong
    [RD1 brst, RD2 back, RD3 fly, RD4 fly, RD5 back, RD6 brst]

    Freestyle/pull set
    1 x 50 :45 mod
    1 x 100 1:30 last 25 strong
    1 x 150 2:15 last 50 strong
    1 x 200 3:00 neg split
    1 x 250 3:45 long & strong
    1 x 250 3:20 long & strong
    1 x 200 2:40 neg split
    1 x 150 2:00 last 50 strong
    1 x 100 1:20 last 25 strong
    1 x 50 :40 strong

    Sprint set
    3x
    1 x 50 1:00 25easy/25fast
    1 x 50 1:00 25fast/25easy
    1 x 50 1:15 fast
    [RD1 best stroke no free, RD2 free, RD3 choice]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 12/22/17

    by , December 21st, 2017 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    5 x 100 1:45
    4 x 75 1:30 IM/stroke
    3 x 50 :50 desc 1-3
    2 x 25 :30 strong

    Kick/stroke set
    5x
    5 x 25 :40 [#1 perfect stroke, #2/3 build, #4/5 sprint 20]
    1 x 75 1:30 strong
    [RD1 kick, RD2 brst, RD3 kick, RD4 back, RD5 kick, RD6 fly]

    Freestyle/pull set
    1 x 400 6:00 long & strong
    8 x 50 :50 pace
    1 x 300 4:30 neg split
    4 x 75 1:05 desc 1-4
    1 x 200 3:00 last 50 strong
    2 x 100 1:30 strong

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

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 12/21/17

    by , December 20th, 2017 at 03:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 50 1:05 stroke
    4 x 100 1:30

    Kick set
    1 x 300 6:30
    1 x 200 4:30 neg split
    1 x 100 2:15 strong

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    2 x 25 :40 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    2x
    3 x 25 :20
    3 x 25 :25
    3 x 25 :30
    3 x 25 :35
    [RD1 stroke, RD2 choice]
    [Break :30 between rounds]

    Freestyle/pull set
    4 x 200 3:00 neg split
    3 x 150 2:15 desc 1-3
    2 x 100 1:30 last 25 strong
    1 x 50 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 12/20/17

    by , December 19th, 2017 at 03:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 50 1:05 stroke
    2 x 100 1:30
    4 x 50 :50 desc 1-4
    8 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    :45 vertical kick
    :15 rest
    4 x 25 :45 fast

    Stroke set
    2x
    4 x 25 :40 IM order
    4 x 50 1:05 IM order
    4 x 75 1:30 IM

    Freestyle/pull set
    3x
    3 x 100 1:30 neg split
    2 x 75 1:05 desc 1-2
    1 x 50 :50 strong

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 12/19/17

    by , December 18th, 2017 at 04:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    4 x 75 1:10 desc 1-4

    Kick set
    1 x 200 4:30
    3 x 50 1:15 desc 1-3
    6 x 25 :45 fast

    Stroke set
    3x
    1 x 50 1:10
    1 x 200 3:30 IM
    [50s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    4x
    1 x 200 3:00 long & strong
    1 x 125 1:50 neg split
    1 x 75 1:10 strong

    Sprint set
    3x
    3 x 25 :40 desc 1-3
    1 x 75 1:20 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 12/18/17

    by , December 15th, 2017 at 04:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:10
    6 x 50 1:05 stroke 2 of each
    6 x 25 :30 strong choice

    Kick set
    3x
    1:00 vertical kick
    :15 rest
    4 x 25 :45 fast

    Freestyle/pull set
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc 1-4
    1 x 300 4:15 neg split
    6 x 50 :45 desc 1-3/4-6
    1 x 300 4:00 neg split
    12 x 25 :30 strong

    Stroke set
    4x
    1 x 50 1:05 drill
    1 x 50 1:05 perfect stroke
    1 x 50 1:05 build
    1 x 50 1:05 fast
    [RD1 choice, RD2 brst, RD2 back, RD4 fly]
    [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: right arm x 25, left arm x 25]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 12/15/17

    by , December 14th, 2017 at 03:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 50 1:05 stroke
    4 x 50 :50 desc 1-4

    Kick set
    2x
    1 x 75 1:45
    :30 [vertical kick]
    :15 rest
    1 x 50 1:15
    :45 [vertical kick]
    :15 rest
    1 x 25 :45
    1:00 [vertical kick]
    :15 rest

    Stroke set
    4x
    1 x 50 1:00 25stroke/25free
    1 x 75 1:20 50stroke/25free
    1 x 100 1:45 75stroke/25free
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    3 x 100 1:30
    3 x 100 1:25
    3 x 100 1:20
    1 x 100 1:45 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 1:30 easy
    [desc each group of 3]

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4650
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 12/14/17

    by , December 13th, 2017 at 03:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 75 1:30 IM/stroke
    8 x 50 :50 desc 1-4/5-8

    Main set
    4x
    1 x 100 2:10 kick
    1 x 75 1:20 IM
    1 x 50 1:00 stroke choice
    1 x 25 :40 free
    [RD1 mod, RD2 build, RD3 mod, RD4 strong]

    Sprint set
    2x
    1 x 25 :30 easy
    1 x 25 :30 fast
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    [RD1 stroke, RD2 free]

    Freestyle/pull set
    3x
    1 x 300 4:30 long & strong
    1 x 150 2:10 neg split
    1 x 75 1:00 strong

    1 x 25 easy

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 12/13/17

    by , December 12th, 2017 at 12:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 400 6:00
    8 x 50 1:05 choice
    4 x 100 1:30

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

    Freestyle/pull set
    2x
    1 x 150 2:15 long & strong
    1 x 150 2:05 neg split
    1 x 150 2:00 strong
    1 x 100 1:30 long & strong
    1 x 100 1:25 neg split
    1 x 100 1:20 strong
    1 x 50 :50 long & strong
    1 x 50 :45 neg split
    1 x 50 :40 strong

    Stroke set
    3x
    4 x 25 :40 perfect stroke
    1 x 50 1:10 strong
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    2x
    1 x 50 1:00 easy
    2 x 25 :45 fast
    1 x 50 1:00 easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast
    [RD1 best stroke no free, RD2 choice]

    Warm down
    4 x 50 1:00

    Total: 4650
    Categories
    Uncategorized
  18. 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
  19. 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
  20. 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
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