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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 9/20/17

    by , September 19th, 2017 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 2:00 25st/25fr
    8 x 50 :50 choice

    Main set
    1 x 200 4:30 kick
    1 x 200 3:30 IM
    1 x 200 3:00 pull
    2 x 100 2:15 kick
    2 x 100 2:00 IM/stroke
    2 x 100 1:30 pull
    4 x 50 1:15 kick
    4 x 50 1:05 stroke choice
    4 x 50 :45 pull

    Sprint set
    5x
    1 x 50 1:00 easy
    2 x 25 :45 sprint
    2 x 25 :45 easy
    1 x 50 1:00 sprint
    [RD1 best stroke (no free), RD2-3 choice stroke, RD4-5 free/choice]
    [All easy swims can be free]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 9/19/17

    by , September 18th, 2017 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:20
    4 x 75 1:30 25st/25fr/25st
    4 x 75 1:10
    4 x 75 1:30 IM

    Kick set
    4 x 125 2:45 last 25 fast

    Stroke set
    4x
    6 x 25 :40 2-drill, 4-swim
    1 x 100 2:15 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: 2 strokes left arm, 2 right, 2 both]
    [Back drill: double-arm swim]
    [Brst drill: 2 kicks, 1 pull...breathe on pull only]
    [Free drill: swim right arm only, breathe left / swim left arm only, breathe right]

    Free/pull set
    6 x 75 1:10 last 25 strong
    1 x 75 1:10 easy
    5 x 75 1:05 neg split
    1 x 75 1:10 easy
    4 x 75 1:00 desc 1-4
    1 x 75 1:10 easy
    3 x 75 :55 make them
    1 x 75 1:10 easy

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 9/18/17

    by , September 16th, 2017 at 11:30 AM (Sarasota Y Sharks Masters GOLD Workout)
    Back from the hurricane and back from USMS Convention...it's been a long two weeks and we're happy to be getting back to normal.

    SCY

    Warm up
    3 x 100 1:45
    6 x 50 1:15 stroke 2 of each
    3 x 100 1:30

    Kick set
    6 x 50 1:15 25fast/25easy

    Main set
    4 x 50 1:10 fly [#1 right arm only, #2 left arm only, #3 perfect stroke, #4 strong]
    4 x 50 1:10 back [#1 right arm only, #2 left arm only, #3 perfect stroke, #4 strong]
    4 x 50 1:10 brst [#1/2 2 kicks,1 pull, #3 perfect stroke, #4 strong]
    4 x 50 1:10 free [#1 catchup, #2 fist drill, #3 perfect stroke, #4 strong]
    3 x 50 1:05 fly desc 1-3
    3 x 50 1:05 back desc 1-3
    3 x 50 1:05 brst desc 1-3
    3 x 50 1:05 free desc 1-3
    2 x 50 1:00 fly 25fast/25easy
    2 x 50 1:00 back 25fast/25easy
    2 x 50 1:00 brst 25fast/25easy
    2 x 50 1:00 free 25fast/25easy
    1 x 50 :50 fly strong
    1 x 50 :50 back strong
    1 x 50 :50 brst strong
    1 x 50 :50 free strong

    Free/pull set
    3 x 300 4:15 long & strong

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 9/8/17

    by , September 7th, 2017 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 100 1:45 50st/50fr
    4 x 50 :50 choice

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

    Main set
    4x
    4 x 25 :40 perfect stroke
    2 x 50 1:05 desc
    1 x 100 2:00 IM/stroke
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    4 x 150 2:15 long & strong
    4 x 150 2:05 desc 1-4
    4 x 150 1:55 strong

    Warm down
    4 x 50 1:00

    Total: 4800
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 9/7/17

    by , September 6th, 2017 at 03:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30

    Kick set
    3 x 100 2:15
    6 x 25 :40 sprint

    Main set
    5x
    1 x 75 1:30 build
    1 x 50 1:00 sprint
    1 x 25 1:00 easy
    [RD1 best stroke, RD2/4 stroke choice, RD3/5 free/choice]

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

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 9/6/17

    by , September 5th, 2017 at 02:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Main set
    4x
    1 x 100 2:00 IM
    1 x 75 1:40 kick
    1 x 50 1:00 stroke
    1 x 25 :40 free

    Free/pull set
    4x
    1 x 300 4:15
    4 x 75 1:05 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 5000
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 9/5/17

    by , September 1st, 2017 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    3 x 100 2:00 50st/50fr
    3 x 100 1:30 desc 1-3

    Kick set
    6 x 50 1:15 desc 1-3/4-6
    6 x 25 :40 sprint

    Main set
    4 x 25 :25 IM order
    3 x 100 2:00 50fly/50free desc 1-3
    4 x 25 :30 IM order
    3 x 100 2:00 50back/50free desc 1-3
    4 x 25 :35 IM order
    3 x 100 2:00 50brst/50free desc 1-3
    4 x 25 :40 IM order
    3 x 100 2:00 50freefast/50free desc 1-3

    Free/pull set
    4 x 100 1:30 desc 1-4
    1 x 200 3:00 strong
    3 x 100 1:30 desc 1-3
    1 x 150 2:15 strong
    2 x 100 1:30 desc
    1 x 100 1:30 strong
    1 x 100 1:30 mod
    1 x 50 :45 strong

    Warm down

    4 x 50 1:00

    Total: 4650
    Categories
    Uncategorized