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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 9/1/17

    by , August 31st, 2017 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    4 x 75 1:45 last 25 fast

    Main set
    3x
    1 x 25 :40 fly or brst
    1 x 50 1:00 back or free
    1 x 75 1:30 brst or fly
    1 x 100 2:00 free or back

    Sprint freestyle set
    3x
    1 x 25 :30 easy
    1 x 50 1:00 mod
    1 x 75 1:15 build
    1 x 100 1:45 sprint

    Free/pull set
    3x
    4 x 100 1:30 desc 1-4
    1 x 200 3:00 strong

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 8/31/17

    by , August 30th, 2017 at 04:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 250 4:15
    5 x 50 1:05 stroke
    2 x 125 2:00
    5 x 50 :50 desc

    Kick set
    1 x 250 5:30
    5 x 50 1:15 25fast/25easy
    1 x 100 easy swim

    Main set
    3x
    1 x 100 2:00 stroke
    1 x 100 2:00 IM
    1 x 100 2:00 free
    [RD1 stroke fast, RD2 IM fast, RD3 free fast]
    [Non fast swims are perfect stroke]

    Free/pull set
    1 x 400 6:00 long & strong
    1 x 300 4:30 neg split
    1 x 200 3:00 last 50 fast
    1 x 100 1:30 mod
    1 x 100 1:20 mod
    1 x 200 2:40 last 50 fast
    1 x 300 4:00 neg split
    1 x 400 5:20 best effort

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 8/30/17

    by , August 29th, 2017 at 03:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 1:45 50catch-updrill/50swim
    4 x 100 2:15 kick
    8 x 25 :40 choice

    Main set
    4x
    1 x 150 3:00 50kick/50drill/50swim
    1 x 75 1:30 IM
    3 x 25 :40 stroke desc 1-3
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: one arm, switching every three strokes]
    [Back drill: 25 right arm only, 25 left arm only]
    [Brst drill: 2 kicks, 1 pull breathing only on pull]
    [Free drill: Fist drill]

    Sprint set
    4x
    1 x 25 :30 easy
    1 x 25 :30 fast
    1 x 25 :30 fast
    1 x 25 :30 easy
    [All swims are choice]

    Free/pull set
    5 x 75 1:10
    5 x 75 1:05
    5 x 75 1:00
    5 x 75 :55

    Warm down
    4 x 50 1:00

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

    by , August 27th, 2017 at 11:29 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    5 x 100 1:45
    6 x 50 1:05 stroke 2 of each
    4 x 50 :50 desc

    Kick set
    2 x 150 3:20
    8 x 25 :40 sprint

    Main set
    3x
    6 x 25 :40 stroke 2 of each
    1 x 150 3:00 IM strong

    Sprint set
    4x
    1 x 50 1:00 mod choice
    2 x 25 :30 sprint choice

    Free/pull set
    5 x 150 2:15 long & strong
    4 x 150 2:00 desc 1-4
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 8/25/17

    by , August 24th, 2017 at 04:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/st
    4 x 75 1:45 kick
    4 x 100 1:30

    Main set
    10 x 75 1:20 strong last 25
    10 x 50 1:05 build
    10 x 25 :40 sprint
    Odds: stroke, Evens: free on all

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:15 strong
    3 x 100 1:30 desc 1-3
    1 x 100 1:45 strong
    3 x 75 1:05 desc 1-3
    1 x 75 1:15 strong
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4800
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 8/24/17

    by , August 23rd, 2017 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    3 x 100 1:45 50fist drill/50swim
    6 x 50 1:00 choice

    Kick set
    2 x 100 2:15
    4 x 50 1:05

    Main set
    4x
    4 x 25 :40 perfect stroke
    1 x 50 1:00 easy free
    1 x 100 2:20 fast 85%
    [RD1/3 stroke/IM, RD2/4 choice]

    Free/pull set
    3 x 200 3:00 long & strong
    3 x 200 2:50 neg split
    3 x 200 2:40 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 8/22/17

    by , August 22nd, 2017 at 12:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 75 1:30 IM/stroke
    4 x 100 1:30

    Kick set
    4 x 125 2:45 last 25 fast

    Main set
    4x
    1 x 50 1:00 25fast/25easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    2 x 25 :40 12.5fast/12.5easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    15 x 100 1:30 alt 2 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 8/21/17

    by , August 21st, 2017 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 2:00 IM/stroke
    8 x 50 1:00 desc 1-4/5-8

    Main set
    1 x 300 5:30 IM
    1 x 300 6:30 kick
    1 x 300 4:30 free
    1 x 200 3:30 IM
    1 x 200 4:30 kick
    1 x 200 3:00 free
    1 x 100 1:45 IM
    1 x 100 2:15 kick
    1 x 100 1:30 free

    Free/pull set
    2x
    1 x 400 5:45 long & strong
    8 x 50 :45 desc 1-4/5-8

    Warm down
    4 x 50 1:00

    Total: 4800
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 8/20/17

    by , August 20th, 2017 at 03:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 250 4:15
    5 x 100 1:45 50st/50fr

    Kick set
    6 x 75 1:45 last 25 fast
    1 x 50 easy swim

    Stroke set
    3 x 125 2:30 IM [#1 50 fly, #2 50 back, #3 50 brst]
    3 x 75 1:30 IM desc 1-3
    3 x 50 1:05 stroke 1 of each
    6 x 25 :40 stroke 2 of each fast

    Sprint freestyle set
    1 x 25 :30 easy
    1 x 25 :30 sprint
    1 x 25 :30 easy
    2 x 25 :30 sprint
    1 x 25 :30 easy
    3 x 25 :30 sprint
    1 x 25 :30 easy
    4 x 25 :30 sprint
    1 x 25 :30 easy
    5 x 25 :30 sprint

    Free/pull 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 last 25 strong
    6 x 50 :45

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 8/18/17

    by , August 17th, 2017 at 03:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:45
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30

    Kick set
    2x
    1 x 125 2:45
    3 x 25 :45 sprint

    Sprint set
    4x
    1 x 25 :45
    1 x 50 1:00
    1 x 75 1:15
    1 x 100 1:45
    [RD1 100 fast, RD2 75 fast, RD3 50 fast, RD4 25 fast]
    [All swims are choice]

    Main set
    4x
    1 x 25 :40 mod
    1 x 25 :40 build
    1 x 25 :40 easy free
    1 x 125 2:30 strong
    [RD1 best stroke, RD2 choice stroke, RD3/4 choice including free]

    Free/pull set
    6 x 200 3:00 neg split

    Warm down
    4 x 50 1:00

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

    by , August 16th, 2017 at 03:31 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

    Main set
    3x
    1 x 250 3:45 free
    1 x 200 3:45 IM
    1 x 150 3:45 kick
    [RD1 focus on strong kick, RD2 strong IM, RD3 strong free]

    Free/pull set
    1 x 500 7:00 long & strong
    2 x 250 3:30 neg split
    5 x 100 1:30 desc
    10 x 50 :50 hold consistent pace

    Warm down
    4 x 50 1:00

    Total: 5000
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 8/16/17

    by , August 15th, 2017 at 04:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 2:00 50st/50fr
    6 x 50 :50 desc 1-3/4-6

    Main set
    6x
    1 x 50 1:10 moderate
    5 x 25 :40 sprint
    1 x 25 :40 easy
    [RD1/4 kick, RD2/5 stroke, RD3/6 choice (stroke or free)]

    Free/pull set
    3 x 100 1:30
    3 x 100 1:20
    3 x 100 1:15
    1 x 100 2:00 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy
    [desc each group of 3]

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 1:00 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 8/15/17

    by , August 14th, 2017 at 04:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    10 x 50 1:05 alt 1stroke/1free

    Kick set
    1 x 200 4:30
    8 x 25 :45 sprint

    Stroke set
    3x
    3 x 25 :45 stroke
    1 x 25 :45 easy free
    1 x 100 2:30 stroke strong
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    4 x 150 2:15 long & strong
    4 x 125 1:50 last 25 strong
    4 x 100 1:30 neg split
    4 x 75 1:05 desc
    4 x 50 :50 strong
    4 x 25 :30

    Warm down

    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 8/14/17

    by , August 13th, 2017 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY season is upon us...going to miss that long pool!

    Warm up
    4 x 150 2:30
    4 x 100 1:30
    8 x 25 :40 stroke

    Kick set
    1 x 200 4:30
    8 x 25 :45 sprint

    Stroke set
    4x
    3 x 25 :45 stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 breast, RD4 choice]
    [IMs: RD1 50 fly, RD2 50 back, RD3 50 brst, RD4 50 free]

    Free/pull set
    4 x 300 4:15 neg split
    4 x 150 2:10 last 50 strong
    4 x 75 1:05 desc

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 8/11/17

    by , August 10th, 2017 at 03:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    2 x 200 3:45
    2 x 200 4:00 50st/50fr
    8 x 50 1:05 choice

    Kick set
    1 x 200 5:00
    6 x 50 1:20 desc 1-3/4-6

    Stroke set
    3x
    1 x 50 1:20 stroke drill
    1 x 50 1:20 stroke moderate
    1 x 100 2:20 stroke strong 85%
    [RD1 best stroke, RD2 worst stroke, RD3 choice]
    [Fly drill: one arm, switching every 3 strokes]
    [Back drill: two arm swim]
    [Breast drill: 2 kicks, 1 pull breathing only on pull]

    Free/pull set
    4x
    1 x 200 3:20 moderate stretch it out
    1 x 200 3:20 strong 85%

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 8/10/17

    by , August 9th, 2017 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 100 2:00
    3 x 100 2:00 50catch-up drill/50swim
    3 x 100 2:00 IM or 50st/50fr
    4 x 100 2:30 kick, last 25 fast

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

    Free/pull set
    8 x 50 :50 consistent pace
    1 x 400 6:40 long & strong holding pace
    6 x 50 :50 build to fast
    1 x 300 5:00 neg split
    4 x 50 :50 desc
    1 x 200 3:20 neg split

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 8/9/17

    by , August 8th, 2017 at 03:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:45
    6 x 50 1:15 25catch-up/25swim
    1 x 200 3:30
    6 x 50 1:15 stroke 2 of each
    1 x 200 3:30

    Kick set
    8 x 50 1:20 kick, 25fast/25easy

    Main set
    12 x 50 1:20 stroke, alt 2 fast/ 1 easy
    12 x 50 1:10 free, alt 2 fast/ 1 easy

    Free/pull set
    3 x 100 1:40 long & strong
    3 x 100 1:35 last 25 strong
    3 x 100 1:30 desc 1-3
    :30 rest
    1 x 100 best effort

    Warm down
    4 x 50 1:00

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

    by , August 7th, 2017 at 02:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 150 2:45
    4 x 50 1:15 stroke
    4 x 50 1:00 desc

    Main set
    4x
    1 x 100 2:30 [2:15] [1:45] 25fast/75easy
    1 x 100 2:30 [2:15] [1:45] 50fast/50easy
    1 x 100 2:30 [2:15] [1:45] 75fast/25easy
    1 x 100 2:30 [2:15] [1:45] fast
    [RD1 kick, RD2/3 stroke/IM, RD4 free, intevals left to right by round]

    Free/pull set
    16 x 50 1:00 pace
    1 x 400 strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 8/7/17

    by , August 6th, 2017 at 10:17 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    3 x 100 2:00 50fist drill/50swim
    3 x 100 2:00 50st/50fr
    3 x 100 1:45 desc 1-3

    Kick set
    1 x 200 5:00
    6 x 50 1:20 desc 1-3/4-6

    Stroke/IM set
    4x
    2 x 50 1:15 stroke choice drill
    1 x 100 2:15 IM
    [Fly drill: 3 right, 3 left, 3 both]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull, breathe on pull only]

    Free/pull set
    3 x 150 2:30 long & strong
    3 x 150 2:20 desc 1-3
    3 x 150 2:15 neg split
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 8/4/17

    by , August 3rd, 2017 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    4 x 50 1:20 [1:15] kick
    4 x 50 1:15 [1:10] kick
    4 x 50 1:10 [1:05] kick
    :30 rest
    4 x 50 1:15 [1:15] breast
    4 x 50 1:05 [1:00] back
    4 x 50 1:00 [:55] fly
    :30 rest
    4 x 50 1:00 [1:00] free
    4 x 50 :50 [:50] free
    4 x 50 :40 [:40] free

    Free/pull set
    1 x 400 6:20 [6:00] long & strong
    2 x 200 3:10 [2:45] neg split
    4 x 100 1:35 [1:20] desc

    Warm down

    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
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