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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 Workout -8/12/09 -SCY

    by , August 11th, 2009 at 04:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    Welcome back! All you LC haters will be happy as we will be SC for some time.

    SCY

    WARM UP:
    6 X 50 free 1:00
    6 X 50 kick 1:00
    4 X 75 Fr/St/Fr 1:20
    3 X 100 free 1:40


    6 X 100 IM 1:50
    6 X 50 stroke (choice) 1:00
    4 X 100 IM 1:45
    4 X 50 free :45

    4 X 200 pull 3:00
    1 X 100 easy 2:00
    4 X 200 pull 2:40 or 2:50
    1 X 100 easy -
    Descend 200's 1-4

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -8/08/09 -LCM

    by , August 4th, 2009 at 05:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

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

    8 X 50 kick 1:20

    8 X 50 1:10
    Descend 1-4/5-8

    1 X 100 moderate 2:00
    2 X 50 25 fast/25 easy 1:15
    1 X 50 FAST 2:00
    Swim the set 4 times through.
    Pick up additional rest on the fast 50 on 2:00

    WARM DOWN: 4 X 50 easy 1:00

    3000M

    Enjoy the three days off
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -8/07/09 -LCM

    by , August 4th, 2009 at 05:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

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

    1 X 800 PULL
    Descend by 200's

    1 X 300 KICK
    50 easy/50 fast

    1 X 100 free (moderate) 2:00
    4 X 50 1 of each stroke 1:15
    Swim the set three times through.
    Short break between rounds.

    10 X 50 1:15
    Choice
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    3700M
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -8/06/09 -LCM

    by , August 4th, 2009 at 04:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    3 X 100 swim 2:00
    3 X 100 kick 2:30
    3 X 100 swim 1:45
    3 X 100 kick 2:30

    1 X 400 free 7:00
    1 X 400 IM 8:00
    1 X 300 free 5:15
    1 X 300 IM 6:00
    1 X 200 free 3:30
    1 X 200 IM 4:00
    1 X 100 free 1:45
    1 X 100 IM -

    1 X 600 PULL

    WARM DOWN: 4 X 50 easy 1:00

    4000M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -8/05/09 -LCM

    by , August 4th, 2009 at 04:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    I'll be heading off to Nationals tomorrow and will post workouts through Saturday 8-8. The Shark Tank will be closed on 8-10/11, so next post will be for workout of Wed. 8-12.

    LCM

    WARM UP:
    6 X 50 swim 1:00
    3 X 100 swim 2:00
    6 X 50 kick 1:20
    3 X 100 swim 1:50

    2 X {3 X 100 2:00
    #1 swim: moderate
    #2 build
    #3 50 moderate/50 fast

    2 X 200 free 3:20
    2 X 100 free 1:40
    2 X 200 kick 5:00
    2 X 100 kick 2:30
    2 X 200 IM or stroke 4:30
    2 X 100 IM or stroke 2:15

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -8/04/09 -LCM

    by , August 3rd, 2009 at 04:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 100 swim 2:00
    4 X 50 kick 1:20
    4 X 50 swim 1:00
    4 X 50 kick 1:20
    4 X 50 swim 1:00

    10 X 50 1:15
    Choice
    #3-6-9 are fast
    All others perfect stroke

    **Meet swimmers:
    1 X 100 easy
    1 X 50 Blocks, @ race pace
    2 X 100 easy warm down

    **Others:
    3 X 200 IM 4:00
    6 X 100 IM 2:00
    8 X 50 2 of each 1:15

    WARM DOWN: 4 X 50 easy 1:00

    3500M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -8/03/09 -LCM

    by , August 1st, 2009 at 11:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    3 X 100 swim 2:00
    4 X 50 kick 1:20
    Swim the set twice

    10 X 50 1:15
    Choice
    odd: Perfect stroke, moderate
    even: descend #2,4,6,8,10 to fast.

    **Nationals swimmers**
    8 X 25
    odd: Blocks
    even: Build to race finish.

    WARM DOWN: 4 X 50 easy 1:00

    **Others**
    400 free 7:00
    100 IM 2:00
    300 free 5:15
    200 IM 4:00
    200 free 3:30
    300 IM 6:00
    100 free 1:45
    400 IM 8:00

    WARM DOWN: 4 X 50 easy 1:00

    3700M
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -8/01/09 -LCM

    by , July 31st, 2009 at 05:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

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

    4 X 50 kick 1:20
    2 X 50 swim 1:20
    Swim the set twice.

    Meet swimmers:
    6 X 25
    odd: blocks
    even: build to race finish
    4 X 50 warm down 1:00

    Everyone else:

    1 X 100 Moderate 2:00
    2 X 50 Fast 1:15
    1 X 100 Easy 3:00
    IM'ers: 1 round of each on 50's.

    4X {3 X 50 1:10
    #1 easy
    #2 build
    #3 fast

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout - 7/31/09 -LCM

    by , July 30th, 2009 at 04:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    3 X 100 2:00
    4 X 50 1:00
    Swim two times through.

    4 X 50 kick 1:20
    2 X 50 swim 1:20
    4X 50 kick 1:20

    4 X 50 1:15
    Choice
    Descend 1-4,#4 @ 100%

    8 X 25
    odd: Blocks, great breakout plus a couple strokes.
    even: Build to race finish.

    **Nationals swimmers warm down**

    2 X 400 6:40
    2 X 300 5:00
    3 x 200 3:20
    Descend the 200's 1-3

    WARM DOWN: 4 X 50 easy 1:00

    4100M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout - 7/30/09 -LCM

    by , July 29th, 2009 at 03:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    Nationals start one week from today

    LCM

    WARM UP:
    1 X 50 1:00
    1 X 100 2:00
    1 X 150 2:45
    Swim the set three times through.

    4 X 50 kick 1:20
    2 X 100 easy swim 2:00
    4 X 50 kick 1:20

    6 X 50 1:15
    Choice
    odd; easy
    even: build to fast

    3 X Start,turn,finish

    **Meet swimmers warm down**

    1 X 300 free 5:00
    2 X 150 fly/back/breast by 50 3:00
    4 X 50 1 of each stroke 1:10
    Swim the set twice.
    Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    3600M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout - 7/29/09 -LCM

    by , July 28th, 2009 at 02:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    1X 100 2:00
    1 X 200 4:00
    1 X 300 5:30
    1 X 100 1:40
    1 X 200 3:20
    1 X 100 -

    4 X 50 Kick 1:20
    1 X 100 swim easy 2:00
    4 X 50 Kick 1:20

    10 x 50 1:10
    Choice
    odd: easy
    even: @85/90%

    8 X 25
    odd: blocks, great breakout plus 2 strokes
    even: build to race finish

    RACE PACE SWIM:
    1 x 200 broken, choice
    :10 @ each 50

    **Nationals swimmers warm down**

    1 X 300 5:00
    4 X 50 1:00
    Repeat the set three times.
    Descend the 300's 1-3

    WARM DOWN: 4 X 50 easy 1:00

    4100M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout - 7/28/09 -LCM

    by , July 27th, 2009 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    1 X 100 2:00
    3 X 50 1:00
    Repeat 4 times through.

    1 X 100 swim 2:00
    1 X 100 kick 2:30
    Repeat 4 times through.
    Fins optional.

    6 X 50 1:10
    Descend 1-3/4-6
    Choice

    3 X Start, turn, finish.

    1 X 100 easy
    1 X 100 Blocks, @ race pace.
    1 X 100 easy

    **Nationals swimmers warm down**

    1 X 400 Free 6:40
    4 X 100 Free 1:40
    Repeat the set twice.

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout LCM

    by , July 26th, 2009 at 05:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    9 X 100 Free
    3 on 2:00
    3 on 1:50
    3 on 1:40

    3 X 100 Kick 2:30

    4 X 50 Choice 1:15
    Descend 1-4. #4 @ 100%

    3 X Start, turn, finish.

    1 X 100 easy
    1 X 50 Blocks, race pace
    1 X 50 easy

    4 X 50 @85/90% 1:15
    4 X 50 Easy 1:00
    Swim the set twice. Choice.

    **Nationals swimmers warm down**

    1 X 300 5:00
    4 X 50 Descend 1:10
    1 X 200 3:20
    4 X 50 Descend 1:10
    1 X 100 1:40
    4 X 50 Descend 1:10

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout - 7/25/09 -LCM

    by , July 24th, 2009 at 03:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 150 3:00
    4 X 100 2:00
    4 X 50 1:00

    6 X 50 Kick 1:20

    6 X 50 Build 1:10
    Choice

    4 X Start, turn, finish

    1 X 100 easy
    2 X 50 Blocks @ race pace
    2 X 50 easy 1:00

    Nationals swimmers warm down

    4 X 200 Free 3:30
    Swim the set twice, total of 8.
    Descend 1-3, # 4 is easy
    Break between rounds

    WARM DOWN: 4 X 50 easy 1:00

    3900M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout - 7/24/09 -LCM

    by , July 23rd, 2009 at 05:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    6 X 50 1:00 1:00
    3 X 100 2:00 1:40
    1 X 200 4:00 -
    Swim the set twice. Round 1 intervals left, round 2 right.

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

    2 X 50 build 1:10
    1 X 100 build -
    Getting ready to swim fast.

    3 x Start, turn, finish.
    Block start sprint 15M.
    In and out, great turn.
    Race finish.
    Go in groups, stay in one end of the pool.

    1 x 100 Blocks @ race pace.
    2 X 50 easy 1:00

    Nationals swimmers warm down.

    1 X 400 IM 8:00
    1 X 400 Free 6:40
    1 X 300 IM 6:00
    1 X 300 Free -

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout - 7/23/09 -LCM

    by , July 22nd, 2009 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    3 X 100 free 2:00
    4 X 50 free 1:00
    3 X 100 free 1:45
    4 X 50 free 1:00
    Descend both sets of 50's

    6 X 50 kick 1:20

    6 X 50 1:10
    1-3: Long & smooth
    4-6: Descend to fast

    6 X 25
    odd: Blocks. Sprint 20M
    even: Build to race finish

    5 X 100 Broken 3:00
    Broken :10 @ 50
    Fast
    Choice

    Nationals swimmers warm down

    1 X 200 IM 4:00
    4 X 50 Choice 1:15
    Swim the set 3 times through.
    Break between rounds.

    1 X 600 Pull

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout - 7/22/09 -LCM

    by , July 21st, 2009 at 04:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    1 X 100 2:00 1:45
    1 X 200 4:00 3:30
    1 X 300 6:00 -
    Swim the set twice. Intervals for round 1 left, round 2 right.

    4 X 100 Kick 2:30

    4 X 100 free 2:00
    #1 moderate
    #2 75 moderate/25 fast
    #3 50 moderate/50 fast
    #4 25 moderate/75 fast

    2 X 50 build 1:15
    1 X 100 swim down 2:15
    1 X 100 @ race pace 2:15
    1 X 100 swim down 2:15
    Swim the set twice. Choice.

    8 X 25
    odd: Blocks, 20 sprint
    even: Build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    3200M
    Categories
    Swim Workouts
  18. SArasota Y Sharks Masters 5:30 Workout - 7/21/09 -LCM

    by , July 20th, 2009 at 03:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    12 X 100 Free 2:00
    Descend in sets of three. Descend only to 80%.

    8 X 50 kick 1:15

    8 X 100 2:30
    odd: Stroke; swim 85/90%
    even: easy free

    8 X 50 1:15
    Choice
    Swim 85/90%

    1 X 50 blocks, at race pace
    1 X 50 easy

    WARM DOWN: 4 X 50 easy 1:00

    3100M
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout - 7/20/09 -LCM

    by , July 17th, 2009 at 04:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    6 x 200 4:30
    100 swim/100 kick
    4 X 100 IM or stroke 2:15

    9 X 100 Free
    3 on 1:50
    3 on 1:40
    3 on 1:30

    1 X 100 easy

    1 X 50 Blocks, at race pace
    1 X 50 easy
    1 X 50 blocks at race pace
    1 X 50 easy

    8 X 25
    odd: Blocks, sprint 20
    even: Build to race finish

    1 X 400 Free or...1 X 300 IM
    Fins optional

    WARM DOWN: 4 X 50 easy 1:00

    3600M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout - 7/18/09 -LCM

    by , July 17th, 2009 at 04:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

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

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

    8 X 100 IM 2:00

    2 X 50 Blocks, at race pace.
    1 X 100 easy

    1 X 600
    Paddles & fins

    WARM DOWN: 4 X 50 easy 1:00

    3900M
    Categories
    Swim Workouts