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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 Workout -02/18/10

    by , February 16th, 2010 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 400 6:00
    2 X 200 3:00
    1 X 300 4:30
    2 X 150 2:15
    8 X 50*descend 1-4/5-8* :50

    1 X 200 kick 4:30
    8 X 50 kick*2 of each stroke* 1:15
    8 X 25 kick*fast* :45

    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 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:30
    1 X 75 fast 1:15
    1 X 50 easy 1:30
    1 X 100 fast 1:30
    1 X 125 easy swim
    Fast are choice, easy are free.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -02/17/10

    by , February 15th, 2010 at 01:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:

    1 X 200 3:15 3:00
    4 X 75 1:15 1:10
    Three times through.
    Round 1 intervals left, rounds 2&3 right.

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

    8 X 25 kick*fast, no board* :40
    1 X 100 easy swim

    1 X 50 fly 1:00
    1 X 100 50 fly/50 back 2:00
    1X 150 50 fly/50 back/50 breast 3:00
    1 X 200 IM 4:00
    Twice through.

    3 X 200 3:00 2:40
    4 X 50 :45 :40
    Twice through. Round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -02/16/10

    by , February 15th, 2010 at 01:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 500 7:15
    5 X 100 1:30
    1 X 400 6:00
    4 X 100 1:30

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick *build* 1:15
    8 X 25 kick *fast* :45

    5 X 200 IM 3:30

    3 X {4 X 50 1:00}
    50's: #1 easy
    #2 build
    #3 25 fast plus great turn/25 easy
    #4 @100%
    IM'ers should go 1 round each of fly, back, breast.
    Others: choice

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -02/15/10

    by , February 12th, 2010 at 02:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 400 6:15
    4 X 75 1:15
    1 X 300 4:30
    4 X 50 :50
    1 X 200 3:00
    8 X 25 :30

    1 X 100 kick 2:15
    4 X 25 kick*fast* :45
    1 X 100 kick 2:15
    8 X 25 kick*fast* :45
    1 X 200 kick -

    1 X 400 Transition swim
    50 stroke/50 free

    4 X 50 1 of each 1:00 :55 :50
    1 X 100 easy free 2:00
    Three times through. Round 1 intervals left, round 2 middle, round 3 right.

    3 X 300 4:30
    3 X 200 2:50
    3 X 100 1:20

    WARM UP: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -02/12/10

    by , February 11th, 2010 at 02:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 4:30
    6 X 50 1:00
    1 X 200 3:00
    6 X 50 1:00
    1 X 100 1:30
    6 X 50 1:00
    50's: Descend 1-3/4-6

    2 X 150 kick 3:15
    3 X 100 kick 2:15
    4 X 50 kick 1:15

    1 X 300 4:30 4:15 4:00
    1 X 200 3:00 2:50 2:40
    1 X 100 1:30 1:25 -
    Three times through.Round 1 intervals left, round 2 middle, round 3 right.

    1 X 50 easy 1:00
    6 X 25 fast :30
    1 X 50 easy 1:00
    Twice through.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -02/11/10

    by , February 10th, 2010 at 02:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    4 X 75 1:15
    4 X 50 :50
    12 X 25 :30

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    4 X 25 kick*fast* :45
    Complete the set twice

    10 X 50 1:00
    Stroke/free by 25

    1 X 100 easy 2:30
    1 X 50 @ 100% 1:00
    Five times through, all choice.

    Easy 100 swim

    10 X 50 free
    Short rest interval i.e. :35 :40 :45 :50

    WARM DOWN: 4 X 50 easy 1:00

    4450Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -02/10/10

    by , February 9th, 2010 at 02:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    3 X 150 2:30
    5 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    1 X 200 kick 4:30
    4 X 100 kick 2:15

    8 X 25 kick*fast,no board* :40

    Easy 100 swim

    1 X 100 2:00
    2 X 50 1:00
    4 X 25 :30
    Three times through with a break between rounds.
    Round 1: fly round 2: back round 3: breast

    5 X 200 3:00
    5 X 100 1:20
    Descend both distances 1-5

    WARM DOWN: 4 X 50 easy 1:00

    4850Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -02/09/10

    by , February 8th, 2010 at 03:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 400 6:30
    2 X 200 3:15
    1 X 300 4:30
    2 X 150 2:15
    1 X 100 1:30
    2 X 50 :45

    2 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:15
    50's: 25 fast/25 easy

    2 X 100 moderate 1:45
    1 X 50 @ 100% 1:30
    1 X 100 easy 1:45
    4 X 25 fast :30
    Three times through with a break between rounds.

    4 X 250 pull 3:45
    Negative split each swim

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout -02/08/10

    by , February 5th, 2010 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:10

    8 X 25 kick*fast, no board* :40

    8 X 50*2 of each stroke* 1:05
    4 X 100 IM 1:45
    1 X 200 IM -

    4 X 100 1:30
    8 X 50 :45
    3 X 100 1:20
    6 X 50 :40 or :35

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -02/06/10

    by , February 5th, 2010 at 11:27 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50
    16 X 25 :30

    1 X 200 kick 4:30
    8 X 50 kick*25 fast/25 easy* 1:15

    1 X 125 moderate 2:05
    1 X 75 fast 1:15
    1 X 50 easy 1:45
    Four times through.

    20 X 25 :40
    Sprint 20 yards no breath.
    Take 1 minute break after #8 and #12.

    WARM DOWN: 4 X 50 easy 1:00

    3900Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout -02/05/10

    by , February 4th, 2010 at 01:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 400 6:00
    8 X 50 :50
    1 X 200 3:00
    4 X 50 :50
    1 X 100 1:30
    2 X 50 :50

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

    8 X 25 kick*fast, no board* :40

    8 X 25 :30
    1 X 100 easy 2:00
    Three times through.
    Round 1: 25's are fly, round 2 back, round 3 breast.

    4 X 400 pull 6:00
    Negative split each swim.
    Descend 1-4.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -02/04/10

    by , February 3rd, 2010 at 12:16 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

    3 X 200 kick 4:30

    1 X 200 IM 3:30
    4 X 50 1:00
    Four times through, breaking between rounds.
    50's: 1 of each stroke within each round, IM order.

    4 X 100 2:15
    #1: 25 fast/75 easy
    #2: 50 fast/50 easy
    #3: 75 fast/25 easy
    #4: 100 fast
    Choice.

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -02/03/10

    by , February 2nd, 2010 at 02:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:20
    3 X 100 1:40
    4 X 75 1:10
    Swim it twice

    2 X 200 kick 4:30

    8 X 25 kick*fast, no board* :40

    4 X 200 pull 3:00
    4 X 150 pull 2:15
    4 X 100 pull 1:20 or 1:30

    1 X 100 easy 2:00
    2 X 50 build 1:00
    8 X 25 fast :40
    Two times with a break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -02/02/10

    by , February 1st, 2010 at 12:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 1:40
    2 X 200 3:00
    4 X 100 1:40
    8 X 50 :45

    2 X 200 kick 4:30
    6 X 50 kick*fast* 1:15

    10 X 50 1:05
    #3-6-9 @ 100%
    Choice.

    1 X 100 IM 1:50
    1 X 100 stroke 2:00
    2 X 50 stroke 1:00
    Three rounds. Break between rounds.
    Round 1: fly 2: back 3: breast

    1 X 200 free 3:00
    4 X 50 free*fast* 1:00
    Three rounds, break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters: 5:30 AM Workout

    by , January 31st, 2010 at 11:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    3 X 200 3:20
    4 X 150 2:30
    5 X 100 1:30

    2 X 200 kick 4:30
    3 X 100 kick 2:15
    6 X 50 kick*fast* 1:15

    1 X 100 easy
    8 X 25 fast :40
    Swim it three times, short break between rounds.
    All choice.

    1 X 200 3:00
    4 X 100
    Three times through.
    100's: Round 1: 1:30 Round 2: 1:25 Round 3: 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout -01/30/10

    by , January 29th, 2010 at 04:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 250 4:00
    5 X 100 1:40
    10 X 50 :50
    Descend 50's 1-5/6-10

    10 X 50 kick 1:10
    odd: moderate
    even: fast

    1 X 100 easy 2:00
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 100 fast 2:30
    Three times through. Choice.

    20 X 25 :40
    Sprint 20 yards, no breath.
    1 minute rest after # 8 & #12

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout -01/29/10

    by , January 28th, 2010 at 01:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    3 X 100 1:40
    3 X 100 1:30
    1 X 800 -

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:10

    2 X 200 4:00
    Alternate 25 kick/fast, 25 swim. No board.

    5 X Broken 200's:Swim as follows...
    1 X 75 fast 1:00
    1 X 25 easy :30
    1 X 50 fast :45
    1 X 50 easy
    Take adequate rest between each "200"

    4 X 225 IM 4:00
    Rotate 75 of each stroke

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 Workout -01/28/10

    by , January 27th, 2010 at 01:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 descend 1-4/5-8 :50
    16 X 25 :30

    3 X 200 kick 4:30
    4 X 100 kick*alt 25 fast/25 easy* 2:15

    1 X 100 stroke 2:00
    1 X 50 stroke*build* 1:10
    1 X 50 stroke *fast* 1:50
    Swim it 4 times. IM'ers should do 1 round of each.

    6 X 200 pull 3:00
    Descend 1-3/4-6
    Negative split all swims.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout -01/27/10

    by , January 26th, 2010 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 100 1:40 1:30
    1 X 200 3:20 3:00
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 -
    Two times through, round 1 intervals left, round 2 right.

    1 X 200 kick 4:30
    8 X 50 kick*evens fast* 1:15
    1 X 200 kick -

    1 X 400 IM 7:00
    1 X 300 IM 5:15
    1 X 200 IM 3:30
    1 X 100 IM -

    16 X 25 :40
    Four of each, reasonably fast

    1 X 50 build 1:00
    1 X 50 @100% 2:00
    1 X 75 easy 2:00
    Choice.
    Four times through.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -01/26/10

    by , January 25th, 2010 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    2 X 250 kick 5:40
    8 X 25 kick*fast, no board* :40

    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:30
    4 X 75 1:10
    1 X 300 4:30
    6 X 50 :40

    1 X 50 1:15
    4 X 25 fast :30
    Four rounds. One round of each, IM order.
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts