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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 Workout -12/29/09 -SCY

    by , December 28th, 2009 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    1 X 100 2:00
    1 X 200 3:30
    1 X 300 5:00
    1 X 400 6:40
    1 X 300 5:00
    1 X 200 3:20
    1 X 100 -

    4 X 100 kick 2:30
    8 X 50 w/fins 1:20
    25 underwater/25 back

    SCY

    1 x 100 free/moderate 2:00
    1 X 100 stroke 2:00
    1 X 50 stroke*fast* 1:30
    Four times through

    4 X 50 free*descend 1-4* 1:00
    1 X 100 free*fast* 2:30
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    4800 Y/M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks: 5:30 AM Workout

    by , December 27th, 2009 at 02:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    We'll have the LC pool until 6:30 while the college teams are here. We'll do our warm up and kick set LC then move to the SC pool.

    LCM

    2 X 100 1:45
    2 X 200 3:30
    2 X 400 6:45

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick *25 fast/25 mod* 1:15

    SCY

    1 X 300 IM 5:15
    12 X 50 *3 of each* 1:00
    1 X 200 IM 3:30
    12 X 25 *3 of each* :30

    1 X 400 free 6:00
    16 X 50 *odd:mod even:fast* 1:00
    1 X 200 free 3:00
    16 X 25 *odd:mod even:fast :30

    WARM DOWN: 4 X 50 easy 1:00

    5400 M/Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -12/24/09 -SCY

    by , December 23rd, 2009 at 03:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    Christmas Eve Workout.

    LCM

    WARM UP:
    1 X 300 5:15
    6 X 50 1:00
    1 X 200 3:30
    6 X 50 1:00
    1 X 100 1:45
    6 X 50 :50

    2 X 200 kick 5:00

    8 X 50 kick w/fins 1:20
    25 underwater/25 back

    4 X 50 moderate 1:05
    1 X 150 fast 3:00
    Four times through, all choice.

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    4700M
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -12/23/09 -SCY

    by , December 22nd, 2009 at 03:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 100 1:45
    3 X 200 3:30
    1 X 400 -

    2 X 200 kick 5:00
    8 X 50 kick 1:15
    50's: 25 fast/25 moderate

    3 X 100 stroke 2:15
    1 X 100 easy free 2:00
    Choice on 3 X 100.
    Swim it three rounds.

    4 X 300 free 5:00
    5 X 100 free 1:30

    WARM DOWN: 4 X 50 easy 1:00

    5300M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -12/22/09 -SCY

    by , December 21st, 2009 at 03:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 150 free 2 on 3:00/2 on 2:45
    4 X 150 50 free/50 stroke/50 free 3:00
    1 x 300 alternate 50 free/50 stroke

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick*build to fast* 1:15

    1 X 100 IM 2:00
    4 X 50 *1 of each IM order* 1:15
    Four times through

    4 X 400 free 6:40
    #1 moderate
    #2 build by 100's -each 100 faster
    #3 negative split
    #4 best effort

    WARM DOWN: 4 X 50 easy 1:00

    5100M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -12/21/09 -SCY

    by , December 18th, 2009 at 02:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are lucky to have access to the LC pool for a few days. All you SYSM LC haters, hold the comments.

    LCM

    WARM UP:
    4 X 100 2:00
    1 X 300 6:00
    4 X 100 1:45
    1 X 400 -

    10 X 50 kick 1:20
    Kicks 6-10: 25 fast/25 easy

    10 X 100 2:00
    50 stroke/50 free

    5 X 200 3:20
    5 X 100 1:40
    6 X 50 :40
    Pull Freestyle

    WARM DOWN: 4 X 50 easy 1:00

    5000M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -12/19/09 -SCY

    by , December 18th, 2009 at 02:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:30 3:00
    4 X 50 descend 1-4 1:00 :50
    Three times through.
    Round 1 intervals left, rounds 2&3 right.
    Each round of 50's should be faster.

    16 X 25 :30

    6 X 50 kick 1:15
    8 X 25 kick*fast,no board* :40

    1 X 300 transition swim
    Each 100 faster

    1 X 50
    2 X 25
    1 X 50
    Four rounds.
    Round 1 :40 (both 50's ad 25's)
    Round 2 :45
    Round 3 :50
    Round 4 :55
    All at maximum effort.
    Approx 1 minute between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    3600Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -12/18/09 -SCY

    by , December 17th, 2009 at 02:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 4:40
    3 X 100 1:40
    6 X 50 :50
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :45

    2 X 200 kick 4:30
    4 X 100 kick 2:15
    100's: 25 fast/25 easy/25 fast/25 easy

    1 X 200 4:00
    4 X 50 1:00
    1 X 150 3:00
    3 X 50 1:00
    1 X 100 2:00
    2 X 50 1:00
    All stroke. Choice, no free or IM.
    All one stroke or mix it up.

    1 X 400 6:00 5:30
    6 X 50 :45 :40
    Three rounds. Round 1 interval left, rounds 2&3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5500Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout -12/17/09 -SCY

    by , December 16th, 2009 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    3 X 200 3:00
    4 X 100 1:30

    4 X 100 kick 2:15
    8 X 50 kick 25fast/25 easy 1:15

    1 X 400 IM 6:45
    1 X 300 IM 5:15
    1 X 200 IM 3:30
    1 X 100 IM -

    4 X 200 free 3:00 2:40
    1 X 100 easy 2:00 -
    Two rounds, round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -12/16/09 -SCY

    by , December 15th, 2009 at 03:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Three rounds. Round 1 intervals left. Rounds 2&3 right.

    2 X 200 kick 4:30
    8 X 25 kick*fast,no board* :40

    1 X 300 IM 5:15
    4 X 75 1:20
    Swim it four times with a short break between rounds.
    75's: within each round.
    #1 50 free/25 fly
    #2 50 free/25 back
    #3 50 free/25 breast
    #4 75 free

    12 X 50 1:00
    2 moderate/1 fast

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout -12/15/09 -SCY

    by , December 14th, 2009 at 02:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 5:00
    2 X 150 2:30
    1 X 200 3:00
    2 X 100 1:30
    1 X 500 -

    1 X 300 kick 6:45
    1 X 200 kick 4:30
    1 X 100 kick -

    1 X 200 IM 3:30
    1 X 100 IM 1:45
    1 X 50 fast 1:30
    Four times through.
    50's:1 of each stroke.

    1 X 500 7:30
    5 X 100 1:30
    1 X 400 5:20 or 6:00
    4 X 100 1:20 or 1:30

    WARM DOWN: 4 X 50 easy 1:00

    5500Y

    Updated December 14th, 2009 at 03:50 PM by SharksMasters

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -12/14/09 -SCY

    by , December 11th, 2009 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 250 4:15
    4 X 100 1:30
    2 X 150 2:15
    4 X 75 1:15
    Descend 75's 1-4

    3 X 200 kick 4:30
    50 moderate/50 fast

    8 X 125 IM 2:15
    Rotate 50's of each stroke.

    6 X 100 1:30
    4 X 100 1:25
    2 X 100 1:20
    Swim the set twice. No break.

    WARM DOWN: 4 X 50 easy 1:00

    5700Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -12/12/09 -SCY

    by , December 11th, 2009 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 :50 :45
    Swim it two times.
    Round 1:left
    Round 2: right

    6 X 50 kick 1:10
    8 X 25 kick *fast, no board* :40

    1 X 50 easy free 1:00
    1 X 50 stroke *build* 1:00
    4 X 25 stroke * fast* :40
    Four times through. Swim 1 round of each stroke.
    Short break between rounds.

    1 X 100 moderate
    1 X 50 fast
    1 X 100 moderate
    2 X 50 fast
    1 X 100 moderate
    3 X 50 fast
    1 X 100 moderate
    4 X 50 fast
    4 X 50 WARM DOWN
    All 100's on 2:00
    All 50's on 1:00
    Choice.

    3800Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -12/11/09 -SCY

    by , December 10th, 2009 at 05:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 6:00
    4 X 100 1:30

    3 X 200 kick 4:30
    Last 50 fast.

    18 X 50 1:05
    Stroke/no free
    2 moderate/1 fast

    1 X 400 6:00 5:20
    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 1:20
    Swim it two times.
    Round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout -12/10/09 -SCY

    by , December 9th, 2009 at 05:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:

    1 X 200 3:20 3:00
    2 X 150 2:20 2:15
    4 X 50 :50 :45
    Swim it twice. Round 1 intervals left, round 2 right.

    16 X 25 :30

    4 X 150 kick 3:20
    Middle 50 fast.

    3 X 100 1:50
    4 X 50 1:05
    Swim it twice with a short break.
    100's are stroke or IM.
    50's are choice stroke, no free

    1 X 100 easy 2:00
    2 X 50 build 1:00
    8 X 25 fast :40
    1-4: Sprint 20 yards, no breath.
    5-8: Sprint 25
    Three rounds break between each.
    All choice.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout -12/09/09 -SCY

    by , December 8th, 2009 at 03:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:30
    4 X 100 1:40
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    2 X 100 kick 2:15
    8 X 50 kick 1:10

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fly/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45

    1 X 200 free 2:30 or 3:00
    4 X 50 free 1:00
    Four times through. Take :30 seconds break after #4 50.
    Descend each set of 50's 1-4.
    Descend the 200's 1-4.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout -12/08/09 -SCY

    by , December 7th, 2009 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 1:40
    4 X 50 kick 1:10
    4 X 100 IM 1:50
    4 X 50 kick 1:10
    1 X 400 swim 6:00
    1 X 200 kick -

    1 X 200 IM 3:30
    2 X 100 IM 1:45
    4 X 25 *1 of each* :30
    Swim it twice. Short break between rounds.

    2 X 50 fast 1:05
    1 X 50 easy 1:15
    Choice. Four times through.

    2 X 100 moderate 1:30
    1 X 200 fast 3:30
    3 X 100 moderate 1:30
    1 X 300 fast 5:00
    4 X 100 moderate 1:30
    1 X 400 fast -

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 Workout -12/04/09 -SCY

    by , December 2nd, 2009 at 02:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:30
    4 X 150 2:30
    1 X 200 3:00
    4 X 100 1:30

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    6 X 50 kick 1:05

    1 X 400 Free *loosen*

    4 X 100 *descend 1-4* free
    1 X 100 easy free 2:00
    Three times through.
    Intervals: Round 1 1:30
    Round 2 1:25
    Round 3 1:20


    1 X 400 IM *transition*

    4 X 25 fast :30
    1 X 25 easy free 1:00
    Four rounds. Round 1:fly Round 2: back Round 3: breast Round 4: 1 of each.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout -12/03/09 -SCY

    by , December 2nd, 2009 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Swim it three times. Round 1 intervals left, rounds 2&3 right.

    3 X 100 kick 2:15
    6 X 50 kick 1:05
    Descend 50's 1-3/4-6

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Choice. Swim it 4 times through.

    1 X 150 free
    1 X 200 free
    The interval is 2:30 for both swims.
    Swim it 4 times through, focusing on a fast 200 in each round.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -12/02/09 -SCY

    by , December 1st, 2009 at 04:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 1:40
    1 X 400 6:30
    3 X 100 1:30
    1 X 300 -

    2 X 200 kick 4:30
    8 X 50 kick 1:10
    Descend the 50's 1-4/5-8

    1 X 200 IM 4:00
    2 X 50 stroke 1:15
    4 X 25 stroke :45
    Swim three rounds, short break between.
    IM'ers: 1 round each fly, back, breast.

    10 X 50 1:05
    odd: easy
    even: fast
    Choice

    12 X 25 :40
    Sprint 20 yards, no breath

    WARM DOWN: 4 X 50 easy 1:00

    4400Y
    Categories
    Swim Workouts