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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 AM Workout 11/08/2016

    by , November 7th, 2016 at 12:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep workout

    SCY
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    2 X 100 kick 2:15
    8 X 25 sprint kick :45

    4 X 100 --choice-- 2:15
    odd: easy even: strong

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards
    1 X 75 easy

    $$$$ RACE PACE SWIMS $$$$
    1 X 50 blocks
    1 X 100 easy
    1 x 50 blocks
    4 X 50 warm down
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 11/07/2016

    by , November 4th, 2016 at 12:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    We host a SCM meet next weekend. Workouts will be a bit shorter this week.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:10
    1 x 100 swim

    4 x 100 2:15
    12 X 50 1:15
    All choice. Odd swims easy, evens strong--both 50's and 100's

    8 x 25
    odd: build to race finish
    even: sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/04/2016

    by , November 3rd, 2016 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:45 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick +100 swim

    12 X 50 1:15--choice
    #3-6-9-12 are fast

    1 X 100 easy 2:00
    1 X 50 @100% 1:30
    1 X 75 easy 1:30
    1 X 25 sprint 1:00
    Three rounds--choice

    4 X 150 2:15
    6 x 50 :45
    Descend 50's 1-3/4-6, swim or pull

    WARM DOWN: 4 X 50 easy

    4050Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 11/03/2016

    by , November 2nd, 2016 at 11:35 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:10
    1 x 100 swim

    4 X 100 2:15--choice
    odd: easy even: strong

    4 X 25 sprint :45
    1 X 25 easy 1:00
    Four rounds, choice

    4 X 200 3:00
    4 x 100 1:30
    4 X 75 1:10
    4 x 50 :45
    Pull-descend each group 1-4

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 11/02/2016

    by , November 1st, 2016 at 02:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    2 X 100 1:40
    3 X 50 descend 1:00
    Two rounds

    1 X 300 kick + 100 swim

    1 X 200 3:30
    4 X 25 sprint :30
    1 X 150 2:45
    6 X 25 sprint :40
    1 X 100 2:00
    8 x 25 sprint :45
    1 X 50 easy
    CHOICE

    6 X 150 2:15
    6 X 100 1:30
    Pull.
    Cruise swims 1/2, descend 3-6

    WARM DOWN: 4 X 50 easy

    4150Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 11/01/2016

    by , October 31st, 2016 at 11:04 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals let, 2 right

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

    4 X 100 2:15--choice
    odd: easy
    even: strong

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

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

    5 X 200 pull 3:00
    Negative split

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 10/31/2016

    by , October 28th, 2016 at 08:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    10 X 100 2:15--choice
    #3-6-9 are strong--#10 is easy

    2 X 50 moderate 1:15
    6 X 25 sprint :40 #6 on 1:00
    Three rounds--choice

    1 X 600 pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/28/2016

    by , October 27th, 2016 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    10 X 100
    5 on 1:40
    5 on 1:30

    1 X 200 kick 4:30
    1 X 50 swim 1:00
    12 X 25 sprint kick :45
    1 x 50 swim --

    3 X 50 moderate 1:10
    1 X 100 strong 2;30
    Four rounds--choice

    4 x 100 1:45 #4 on 2:15
    10 X 50 1:15 #10 on 1:30
    12 X 25 :40
    100's: 3 moderate/#4 @ 100%
    50's: 3-6-9 @100%
    25's: 5 sprint/1 easy X 2
    All choice

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 10/27/2016

    by , October 26th, 2016 at 10:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right

    1 X 400 kick + 100 swim

    4 X 50 descend 1:05
    4 X 25 sprint :40 #4 on 1:20
    Three rounds--choice

    1 X 100 cruise 2:15
    1 X 50 @ 100% 1:30
    Four rounds--choice

    6 X 100 2:15
    odd: cruise even: strong--choice

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

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 10/26/2016

    by , October 25th, 2016 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 descend 1:00
    2 X 100 kick 2:15
    Two rounds

    1 X 75 build 1:15
    1 X 50 @ 100% 1:00
    2 x 100 cruise 2:00 #2 on 2:30
    Four rounds--choice

    12 x 25 sprint :40

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 --
    PULL

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 10/25/2016

    by , October 24th, 2016 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    10 X 50 1:15--choice
    #3-6-9 are fast

    4 X 250 pull 3:45
    Negative split each swim

    3 X 50 1:10
    1 X 100 @ 100% 2:00
    3 x 50 1:10
    1 X 50 @ 100% 1:30
    3 x 50 1:10
    1 X 50 @ 100%
    4 X 50 warm down 1:00
    All choice

    4050Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 10/24/2016

    by , October 21st, 2016 at 12:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 x 50 1:00
    4 X 25 sprint :45 #4 on 1:30
    Three rounds--choice
    50's: odd: easy even: fast

    8 x 50 kick 1:10
    1 x 100 swim

    4 X 200 3:00
    4 x 150 2:15
    Pull
    Descend both distances 1-4 and negative split all swims

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 10/21/2016

    by , October 20th, 2016 at 01:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick 4:30
    12 X 25 sprint kick :45

    1 X 100 easy 2:00 2:00
    2 X 50 fast 1:00 1:15
    Four rounds.
    50's: Rounds 1/2 are free--intervals left
    Rounds 3/4 are stroke--intervals right

    8 X 100--choice 2:00
    odd: easy even: strong

    20 X 25 :40--choice
    #10 is easy on 1:30

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 10/20/2016

    by , October 19th, 2016 at 12:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    3 X 25--build to fast-- :45
    1 X 50 @ 100% 1:15
    1 x 100 easy 2:15
    Four rounds--choice

    8 x 50 kick 1:10
    Second 25 fast
    1 X 100 swim

    10 X 50 free
    5 on :40
    5 on :35

    4 x 200
    Pull: on 3:00 Negative split and descend 1-4
    OR
    IM: on 3:30

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 10/19/2016

    by , October 18th, 2016 at 12:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    10 X 50 kick
    5 on 1:15
    5 on 1:05

    19 X 50--choice-- 1:10
    Every third @ 100%

    1 X 200 3:00
    4 X 50 descend 1:00
    1 X 100 1:30
    4 X 50 descend :50
    Two rounds--pull

    WARM DOWN: 4 X 50 easy

    4550Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 10/18/2016

    by , October 17th, 2016 at 12:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    6 X 50 kick 1:05

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 sprint :45
    Choice--#4 swim @ 100%
    All 25's are sprint

    5 X (3 X 100 2:00 #3 on 2:30
    Each round; 2 strong/1 easy

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 10/17/2016

    by , October 14th, 2016 at 12:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Three rounds. Round 1 interval left, 2 and 3 right.

    1 X 300 kick + 50 swim

    1 X 75 build 1:30
    4 X 50--descend 1-4-- 1:00
    8 x 25 sprint :40 #8 on 1:20
    Two rounds--choice

    4 X 200 IM 3:30

    8 x 150 pull 2:15
    Build to 100/50 fast
    #8 is your warm down

    4800Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 10/14/2016

    by , October 13th, 2016 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 250 4:00 3:45
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    1 X 50 swim

    4 X 50 :50 1:00 1:10
    1 x 50 easy 1:30
    three rounds--choice
    Round 1: 80%
    Round 2: 90%
    Round 3: 95%

    4 X 200 3:00
    5 X 100 1:30
    Pull
    200's: negative split
    100's: descend 1-5

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 10/13/2016

    by , October 12th, 2016 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    2 X 100 kick 2:15
    Three rounds

    13 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15
    #13 is easy

    1 x 100 strong
    1 x 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    Two rounds--choice
    All on 2:15

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 10/12/2016

    by , October 11th, 2016 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 x 100 2:00
    4 X 50 1:15 #4 on 2:00
    8 X 25 sprint :45
    1 X 50 easy
    100's and 50's: Descend 1-4--#4 @ 100%

    5 x 100 kick 2:10
    1 X 50 swim

    1 X 200 4:00 3:30 3:00
    1 x 100 2:00 1:45 1:30
    1 X 75 1:45 1:45 --
    Three rounds. Round 1 stroke/choice, Round 2 IM, Round 3 free

    WARM DOWN: 4 X 50 easy

    4525Y
    Categories
    Swim Workouts