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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 10/2/17

    by , September 30th, 2017 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6
    6 x 50 1:15 kick desc 1-3/4-6

    Free/pull set
    3 x 200 3:00 long & strong
    2 x 200 2:45 desc

    Main set
    9 x 50 :50 free
    9 x 50 1:10 brst
    9 x 50 1:05 back
    9 x 50 1:05 fly
    [Alt 1 easy, 2 fast - easy swims can be freestyle]

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 9/29/17

    by , September 28th, 2017 at 02:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    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 sprint 20, shut it down
    2 x 25 :40 fast
    2 x 25 :40 easy
    [RD1/2 stroke choice, RD3/4 choice-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
  3. Sarasota Y Sharks Masters GOLD Workout 9/28/17

    by , September 27th, 2017 at 03:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:15
    3 x 50 1:05 stroke 1 of each
    3 x 50 1:00 desc 1-3
    1 x 200 4:30 kick

    Main set
    3x
    1 x 50 1:15 kick
    1 x 50 1:15 drill
    1 x 50 1:15 perfect stroke
    1 x 200 3:30 IM
    [50s: RD1 fly, RD2 back, RD3 brst]
    [Fly drill: fly arm stroke w/flutter kick working on driving head and arms forward]
    [Back drill: 2-arm swim working on entry placement of hands (wide)]
    [Brst drill: brst arm stroke w/ flutter kick working on fast hands recovery]

    Sprint set
    2x
    2 x 50 :50 [:40]
    3 x 50 :55 [:45]
    4 x 50 1:00 [:50]
    [RD1 best stroke, RD2 free intervals right]
    [As intervals increase maintain same sprint effort]

    Free/pull set
    3 x 150 2:10 last 50 strong
    3 x 150 2:00 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 9/27/17

    by , September 26th, 2017 at 04:09 PM (Sarasota Y Sharks Masters GOLD Workout)

    Happy Birthday Coach Rick!

    SCY

    Warm up
    6 x 75 1:20
    6 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    3 x 100 2:15
    8 x 25 :45 sprint

    Main set
    4x
    1 x 25 :40 easy
    1 x 50 1:00 build
    3 x 25 :40 sprint 20, shut it down
    1 x 100 2:00 strong
    [RD1 best stroke-no free, RD2 choice stroke, RD3-4 IM, stroke, or free]

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:00 strong 85+%
    3 x 100 1:30 desc 1-3
    1 x 100 1:30 strong 85+%
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong 85+%
    3 x 25 :30 desc 1-3
    1 x 25 :30 strong 85+%

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 9/26/17

    by , September 25th, 2017 at 12:45 PM (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
    5 x 75 1:40 last 25 fast
    1 x 75 easy swim

    IM/stroke set
    4 x 100 2:00 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 75 1:30 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 50 1:00 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 25 :40 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    [Choice stroke per group of 100s, 75s, 50s, 25s]
    [Fly drill: right arm only x 25, left arm only x 25]
    [Back drill: right arm only x 25, left arm only x 25]
    [Brst drill: breaststroke arms w/flutter kick]

    Sprint freestyle set
    2x
    4 x 25 :20
    6 x 25 :25
    8 x 25 :30
    Rest :30 between rounds

    Free/pull set
    5 x 100 1:30 long & strong
    4 x 100 1:20 neg split
    3 x 100 1:15 strong

    Warm down
    4 x 50 1:00

    Total: 4750
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 9/25/17

    by , September 24th, 2017 at 11:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 1:45 25fist drill/25swim
    3 x 100 1:45 25st/25fr
    3 x 100 1:30

    Kick set
    1 x 400 8:30
    1 x 100 2:15 best effort

    IM/stroke set (John Sylvester's Fav Set)
    4 x 25 :25 [1 of each stroke]
    8 x 25 :30 [2 of each stroke]
    12 x 25 :35 [3 of each stroke]
    16 x 25 :40 [4 of each stroke]

    Free/pull set
    20 x 50 :50 hold strong pace
    Rest :30
    1 x 500 best effort holding pace

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 9/22/17

    by , September 21st, 2017 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    10 x 50 1:00 choice

    Kick set
    1 x 200 4:30
    8 x 25 :40 sprint

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    6x
    1 x 75 1:20 easy
    1 x 75 1:20 sprint
    [All rounds are choice]

    Free/pull set
    4x
    1 x 200 3:00
    1 x 100 1:30
    1 x 50 :45
    [Desc each swim by round]

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 9/21/17

    by , September 20th, 2017 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 50 1:05 stroke 2 of each
    4 x 100 1:30
    6 x 50 1:15 kick 25fast/25easy

    Main set
    2x
    1 x 50 1:10 fly drill
    6 x 25 :40 fly desc 1-3/4-6
    1 x 50 1:10 back drill
    6 x 25 :40 back desc 1-3/4-6
    1 x 50 1:10 brst drill
    6 x 25 :40 brst desc 1-3/4-6
    [Fly drill: 2 right arm only, 2 left, 2 both arms]
    [Back drill: Right arm only x 25, left arm only x 25]
    [Brst drill: Flutter kick with breasstroke arms]

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

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 9/20/17

    by , September 19th, 2017 at 03:34 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
  10. Sarasota Y Sharks Masters GOLD Workout 9/19/17

    by , September 18th, 2017 at 02:57 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
  11. Sarasota Y Sharks Masters GOLD Workout 9/18/17

    by , September 16th, 2017 at 12:30 PM (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
  12. Sarasota Y Sharks Masters GOLD Workout 9/8/17

    by , September 7th, 2017 at 03:25 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
  13. Sarasota Y Sharks Masters GOLD Workout 9/7/17

    by , September 6th, 2017 at 04:31 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
  14. Sarasota Y Sharks Masters GOLD Workout 9/6/17

    by , September 5th, 2017 at 03:59 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
  15. Sarasota Y Sharks Masters GOLD Workout 9/5/17

    by , September 1st, 2017 at 01:38 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