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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters: 5:30 AM Workout 1/25/10

    by , January 24th, 2010 at 04:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    Great meet this past weekend, everyone swam well, it is time to start training again.

    SCY

    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two times through. Round 1 intervals left, round 2 right.

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


    4 X 125 2:00
    25 free/25 back/25 free/ 25 breast/25 free

    1 X 100 IM 1:45
    3 X 50 1:15
    Swim it three times.
    Round 1 50's: fly 2/back 3/breast

    4 X 300 pull 4:30
    #1 moderate
    #2 descend by 100's
    #3 negative split
    #4 fast, best effort

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -01/22/10

    by , January 21st, 2010 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    Last day prior to our meet. We'll get back to work next week.

    SCY

    WARM UP:
    2 X 150 2:30
    4 X 100 1:30
    4 X 75 1:15
    6 X 50 :50

    6 X 50 kick 1:15

    5 X 100 2:00
    50 stroke/50 free

    10 X 50 1:05
    #3-6-9:fast
    #10:easy

    8 X 25
    odd: build to race finish
    even: blocks, breakout and coast in

    WARM DOWN: 4X 50 easy 1:00

    3000Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -01/21/10

    by , January 20th, 2010 at 02:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:20
    3 X 100 1:40
    1 X 200 3:00
    4 X 75 1:15
    1 X 200 3:00
    6 X 50 :50

    4 X 75 kick 1:45
    4 X 50 kick 1:15
    50's: 25 fast/25 easy

    1 X 50 easy 1:00
    1 X 100 build to fast 2:00
    1 X 50 easy 1:00
    Four times through.

    1 X 50 easy 1:00
    4 X 25 fast :45
    1 X 50 easy 1:00
    Four times through

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -01/20/10

    by , January 19th, 2010 at 02:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 free 1:40
    3 X 100 kick 2:20
    2 X 100 IM 1:50
    Two times through

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

    4 X 100 2:30
    Choice
    #1 moderate
    #2-3-4 @ race pace, broken :10 at the 50.

    8 X 75 1:20
    fly/back/breast

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20

    WARM DOWN: 4 X 50 easy 1:00

    3800Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -01/19/10

    by , January 18th, 2010 at 12:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 75 1:15
    4 X 150 2:30
    4 X 50 :45
    4 X 100 1:30

    3 X 100 kick 2:15
    8 X 25 kick*fast, no board* :45

    8 X 100 IM 1:45

    6 X 150 3:00
    Choice.
    50 moderate/50 fast/50 easy

    8 X 25
    odd: build to race finish
    even: blocks/sprint 20

    WARM DOWN: 4 X 50 easy 1:00

    4100 Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -01/18/10

    by , January 15th, 2010 at 01:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are hosting a meet next weekend, so we'll reduce the yardage this week.

    SCY

    WARM UP:
    1 X 300 5:20
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    3 X 100 kick 2:15

    8 X 25 kick*fast, no board* :45

    8 X 100 2:00
    50 stroke/50 free

    6 X 100 free 2:00
    Swim all at 85/90%

    8 X 50 1:00
    odd: easy
    even: fast

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20

    WARM DOWN: 4 X 50 easy 1:00

    4100Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -01/16/10

    by , January 15th, 2010 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 75 1:15
    1 X 300 4:45
    4 X 50 :45
    1 X 200

    4 X 100 kick 2:15

    2 X 200 4:00
    Alternate 25's kick/swim. Kick is fast without a board, no fins.

    1 X 200 free 3:30
    1 X 100 fast 2:00
    4 X 50 descend to fast 1-4 1:15
    50's and 100 are choice.

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

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -01/15/10

    by , January 14th, 2010 at 05:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 100 1:45
    4 X 50 1:00
    4 X 150 2:30
    4 X 50 1:00

    2 X 100 kick 2:30
    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 25 fast/25 easy

    1 X 200 neg split 3:30
    4 X 50 fast 1:15
    Three times through

    1 X 300 IM 6:00
    2 X 150 50 fly/50 back/50 breast 3:00
    3 X 100 IM 2:00

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout -01/14/10 -SCY

    by , January 13th, 2010 at 11:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    1 X 150 2:50
    1 X 100 1:40
    Four times through.

    5 X 200 pull 3:20

    4 X 100 kick 2:30

    SCY

    2 X 200 4:00
    Alternate by 25:
    25 yards kick, fast flutter, no board. No Fins.
    25 yards swim.

    4 X 50 1:00
    1 X 400 IM 7:00
    4 X 50 1:00
    1 X 300 IM 5:15
    4 X 50 1:00
    1 X 200 IM -
    50's: Build each 50, 1 of each stroke, IM order.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y/M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -01/13/10 -SCY

    by , January 12th, 2010 at 07:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 150 2:45
    4 X 100 1:45
    8 X 50 1:00
    50's: 25 mod/25 fast

    3 X 100 kick 2:30
    6 X 50 kick 1:15
    50's: 25 fast/25 easy

    SCY

    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
    All 50's: Descend 1-3/4-6

    1 X 300 IM
    Transition swim

    16 X 25 :40
    4 of each.

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout -01/12/10 -SCY

    by , January 11th, 2010 at 01:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    Today we will do a birthday swim in honor of Tommy Schwartz, 50 years old today.

    LCM
    25 X 100 1:45

    SCY
    25 X 100 1:30
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -01/11/10 -SCY

    by , January 9th, 2010 at 01:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    1 X 200 3:30
    2 X 100 1:45
    2 X 50 faster 1:00
    Three times through

    5 X 100 kick 2:30
    Build second 50 of each.

    SCY

    1 X 300 IM
    Transition swim

    1 X 100 IM 145
    3 X 50 1:00
    Swim it 4 times breaking between rounds.
    50's: Round 1:fly
    Round 2:back
    Round 3: breast
    Round 4: 1 of each

    1 X 50 easy 1:00
    1 X 50 fast 1:15
    4 X 25 fast :30
    Choice.
    Four times through breaking between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4300Y/M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -01/09/10 -SCY

    by , January 8th, 2010 at 05:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 400 6:00
    4 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    16 X 25 :30
    choice

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

    12 X 50 1:05
    Choice.
    #3-6-9-12: Fast

    1 X 125 moderate 2:00
    1 X 75 fast 1:15
    1 X 50 easy 1:30
    Four times through, all choice.

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    BREAKFAST: Clayton's

    4400Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -01/08/10 -SCY

    by , January 7th, 2010 at 04:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 1:45
    4 X 100 1:40
    4 X 100 1:30

    3 X 100 kick 2:10
    8 X 50 kick 1:15
    50's: 25 fast/25 easy

    8 X 50 *2 of each stroke* 1:00
    4 X 100 IM 1:45
    2 X 200 IM 3:30

    5 X 200 pull 3:00
    1/2: Negative split.
    Descend 3-4-5

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout -01/07/10 -SCY

    by , January 6th, 2010 at 03:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 150 2:45
    4 X 100 1:45
    8 X 50 1:00
    Descend 50's 1-4/5-8

    4 X 100 kick 2:20
    8 X 50 kick 1:10
    50's: 25 fast/25 easy

    SCY

    1 X 200 IM-transition swim

    4 X 50 1:05
    1 X 100 easy free 2:00
    Three rounds.
    Round 1: 50's/fly
    Round 2: back
    Round 3: breast

    2 X 100 moderate 1:45
    1 X 50 @100% 1:15
    1 X 100 easy 1:45
    2 X 50 @ 100% 1:15
    Three times through.

    WARM DOWN: 4 X 50 easy 1:00

    4850Y/M
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout -01/06/10 -SCY

    by , January 5th, 2010 at 05:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 100 free 1:40
    2 X 100 kick 2:10
    2 X 100 stroke 2:00
    Three times through.
    Round 1: stroke is back
    Round 2: breast
    Round 3: fly or fly/free

    2 X 100 50 stroke/50 free 2:00
    1 X 50 stroke/build 1:15
    1 X 50 stroke/fast 1:30
    Swim it three times.
    Round 1: fly
    Round 2: back
    Round 3: breast

    3 X 100 free moderate 1:30
    1 X 100 free/build to fast 1:45
    1 X 100 free/fast 2:00
    Three times through.

    12 X 25 :40
    Sprint 20/no breath

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout -01/05/10 -SCY

    by , January 4th, 2010 at 05:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    3 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Swim it twice. Round 1 intervals left, round 2 right.

    3 X 100 kick 2:30
    6 X 50 kick 1:15

    SCY

    12 X 125 IM 2:20
    1-4: 75 fly/50 back
    5-8: 75 back/50 breast
    9-12: 75 breast/50 free

    8 X 50 build to fast 1:05
    12 X 25 sprint :40

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters: 5:30 workout 01/04/10

    by , January 3rd, 2010 at 04:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 swim 1:45
    4 X 100 kick 2:15
    2 X 200 swim 3:00
    2 X 200 kick 4:15

    3 X 300 free 4:30
    #1 moderate
    #2 negative split
    #3 best effort

    1 X 100 IM 1:45
    2 X 50 stroke 1:00
    4 X 25 stroke :40
    Round 1: fly
    Round 2:back
    Round 3 breast
    Break between rounds

    8 X 50
    First 4 on 1:30, #1 moderate/2-3-4: fast
    Second 4: Warm down 1:00

    3800Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout -01/02/09 -SCY

    by , December 31st, 2009 at 03:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:30
    2 X 150 2:30
    4 X 100 1:30
    4 X 50 :45

    2 X 200 kick 4:30

    1 X 200 moderate swim 3:20
    4 X 25 kick*fast,no board* :40
    4 X 50 swim *fast* 1:00
    Three times through with a break between rounds.

    8 X 25 :40
    sprint 20 yards, no breath.

    6 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    3900Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -12/31/09 -SCY

    by , December 30th, 2009 at 02:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 150 2:40
    4 X 100 1:40
    8 X 50 :50

    12 X 50 kick 1:15
    #7-12: 25 fast/25 easy

    SCY

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Choice.
    Swim it four times.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 50 easy
    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    Choice. All 50's on 1:00

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    4750 Y/M
    Categories
    Swim Workouts