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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 AM Workout 05/16/2016

    by , May 13th, 2016 at 12:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM DOWN:
    12 X 100
    4 on 2:00
    4 on 1:45
    4 on 1:40

    2 X 100 kick 2:30
    6 X 50 kick 1:20
    50's: 25 fast/25 moderate

    4 X 50 swim 1:00
    --Prepare for next set--

    3 x 200 broken @ race pace 7:00
    Choice--Broken :10 @ 100

    4 X 300 pull 5:00

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 05/13/2016

    by , May 12th, 2016 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 5:00
    8 X 50 kick 1:20
    50's: 2-4-6-8 are fast

    150--free/stroke/free 3:15
    1 X 100 stroke 2:15
    1 X 50 stroke 1:30
    Three rounds, stroke is choice

    2 X 100 1:45
    2 X 50 fast 1:15
    Three rounds--swim or pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 05/12/2016

    by , May 11th, 2016 at 12:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, 2-3 right.

    3 X 100 kick 2:30
    4 X 50 kick 1:20
    1 X 50 easy swim

    3 X 50 strong 1:20
    1 X 50 easy 1:40
    Three rounds--choice

    1 X 300 5:00
    3 X 100 1:40
    6 X 50 :50
    Two rounds--pull

    WARM DOWN: 4 X 50 easy

    4350M
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 05/11/2016

    by , May 10th, 2016 at 12:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    1 X 50 swim

    1 x 100 IM or stroke 2:15
    4 x 50 stroke(choice) 1:15 #4 on 1:45
    Three rounds

    6 x 200 pull 3:15
    #1-3: establish good pace
    #4-6: descend to fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 05/10/2016

    by , May 9th, 2016 at 11:06 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    5 X 100 1:45
    8 X 50 1:00

    6 X 50 kick 1:20
    1 X 100 swim

    8 x 100 2:15
    50 stroke/50 free

    1 X 300 free 5:00
    1 X 200 IM 4:00
    2 X 100 kick 2:30
    Two rounds

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 05/09/2016

    by , May 6th, 2016 at 12:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 250 4:15

    10 X 100
    odd: free 2:00
    even: stroke 2:15

    8 X 50 kick 1:20

    1 X 400 6:40
    4 X 100 1:40
    1 X 300 5:00
    3 X 100 1:35
    1 X 200 3:20
    2 X 100 1:30
    PULL

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 05/06/2016

    by , May 5th, 2016 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 1:50
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 negative split

    4 X 150 kick 3:30
    last 50 fast

    12 x 50 1:15
    odd: easy even: fast

    8 X 150 2:30
    Build to 100/last 50 fast
    #8 is warm down

    4200M
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 05/05/2016

    by , May 4th, 2016 at 11:50 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    6 X 100 1:50
    4 X 150 2:40

    1 X 100 kick 2:30
    8 X 50 kick 1:20
    1 X 100 swim

    4 X 50 strong 1:20
    1 X 100 @ 100% 3:00
    Three rounds--choice

    6 X 200 pull 3:20
    Negative split all 6

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 05/04/2016

    by , May 3rd, 2016 at 12:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    2 X 200 3:30 3:30
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    Second 50: build to fast

    5 x 100 choice 2:30
    First 50: long and strong
    Second 50: build to fast

    1 X 200 IM 4:00
    1 X 100 stroke(no free) 2:30
    Four rounds

    WARM DOWN: 4 x 50 easy

    4000M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 05/03/2016

    by , May 2nd, 2016 at 01:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 150 2:40
    1 X 200 KICK 5:00
    8 X 50 KICK 1:20
    3 X 100 1:40
    2 X 150 2:30

    6 X 100--choice-- 2:30
    ALL 6 strong--85/90%

    10 X 50 1:20
    25 sprint/25 easy

    3 X 400 pull 6:40
    Negative split all 3

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 04/27/2016

    by , April 26th, 2016 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    I am heading to Greensboro tomorrow so will not be posting again until early next week.

    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    1 X 100 swim

    1 x 200 IM 4:00
    4 x 50--1 of each--1:15
    Two rounds

    2 X (5 X 150 2:30 2:15
    Round 1 intervals left, 2 right.
    Always--last 50 fast

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 04/26/2016

    by , April 25th, 2016 at 11:19 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    3 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:20
    8 X 50 swim/choice 1:20
    odd: easy even: fast (kicks and swims)

    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    Three rounds--pull

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 04/25/2016

    by , April 23rd, 2016 at 10:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARMUP:
    15 X 100
    5 on 2:00
    5 on 1:50
    5 on 1:45

    6 X 100 free 2:15
    All 6 strong--85/90%

    4 X (8 X 50
    Round 1: kick 1:20
    Round 2: Free :50
    Round 3: Stroke--2 fly, 2 back, 2 breast, 2 choice/no free 1:15
    Round 4: 25 sprint/25 easy--choice 1:15

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 04/22/2016

    by , April 21st, 2016 at 03:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    8 X 50 kick 1:20
    50's: 25 fast/25 moderate

    1 X 100 moderate 2:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 50 easy 1:45
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 04/21/2016

    by , April 20th, 2016 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    2 X 200 3:30 3:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:20

    1 X 100 easy 2:00
    1 X 50 @ 100% 1:30
    Four rounds--choice

    6 X 200 pull 3:20
    Negative split all 6

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 04/20/2016

    by , April 19th, 2016 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 ---
    Two rounds. Round 1 intervals left, 2 right.

    4 x 100 kick 2:30

    12 X 50 1:15
    odd: easy even: build to fast

    1 X 100 moderate 2:15
    4 X 50 descend to fast 1:15 #4 on 1:30
    Four rounds--choice

    8 X 100 pull
    6 on 1:40
    2 warm down 2:20


    4200M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 04/13/2016

    by , April 12th, 2016 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout--meet starts tomorrow
    SCY
    WARM UP:
    2 X 200 3:20
    3 X 100 1:40
    2 X 100 kick 2:20

    2 X (3 X 100 free 1:45
    #1: moderate #2: build #3: 50 moderate/50 fast

    6 X 25
    odd: build to finish
    even: blocks--sprint 20 yards

    OPTIONAL:
    1 X 50 blocks
    Relay starts

    WARM DOWN
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 04/12/2016

    by , April 11th, 2016 at 11:25 AM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout
    SCY
    WARM UP:
    2 X 200 3:20
    3 X 100 1:40

    1 X 400
    Alternate 100 swim/100 kick

    10 X 50--choice 1:20
    #3-6-9 are fast

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    Relay starts

    WARM DOWN
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 04/11/2016

    by , April 9th, 2016 at 02:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40

    1 X 400
    Alternate 100 swim/100 kick

    5 X 100--choice 2:00
    75 perfect/25 fast

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    CHOICE OF SETS:
    sprint/middle distance:
    10 X 50--choice 1:15
    odd: perfect/easy even: descend 2-4-6-8-10 to fast

    OR

    distance:
    14 X 50 1:00
    odd: perfect even: race pace(500-1000-or 1650)

    WARM DOWN
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 04/08/2016

    by , April 7th, 2016 at 11:49 AM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    8 x 100
    4 on 1:45
    4 on 1:30

    1 X 600
    Alternate 100 swim/100 kick

    4 X 50 choice 1:15
    Descend to 100%
    1 X 50 easy

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    $$$$ RACE PACE SWIMS $$$$
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks
    4 X 50 warm down
    Categories
    Swim Workouts