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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 AM Workout 06/16/2016

    by , June 15th, 2016 at 11:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 50 kick 1:20
    1 X 50 easy swim

    1 x 200 IM--strong-- 4:00
    1 X 50 easy 1:30
    Four rounds

    8 x 150 pull 2:15
    1-4: negative split
    5-8: last 50 fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 06/15/2016

    by , June 14th, 2016 at 11:49 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    10 X 100
    2 on 2:00
    4 on 1:45
    4 on 1:40

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    2 X 100 kick 2:30
    1 X 100 swim 2:00
    6 X 50 kick--fast-- 1:20
    1 x 100 swim --

    1 X 200 moderate 4:00
    1 X 50 @ 100% 1:30
    Four rounds--choice

    10 X 100
    odd: moderate on 2:15
    even: fast on 3:00
    #9/10 are swim down on 2:15

    4000M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 06/14/2016

    by , June 13th, 2016 at 01:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 100 2:00 1:45
    1 X 250 4:30 4:15
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    4 X 50 kick 1:20

    2 X 100 build 2:00
    3 X 50 strong 1:20
    Four rounds--choice

    8 X 100 free 2:10
    Strong on all 8--85/90%

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 06/13/2016

    by , June 10th, 2016 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    Back to work!

    LCM
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    1 X 50 easy swim

    1 x 100 IM 2:00
    4 X 50--1 of each--1:10
    Three rounds

    4 x 200 3:20
    4 X 150 2:30
    Pull
    200's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 06/10/2016

    by , June 9th, 2016 at 11:40 AM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep--meet begins tomorrow

    LCM
    WARM UP:
    6 X 100
    3 on 2:00
    3 on 1:50
    6 X 50 1:00

    1 X 200 kick

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

    WARM DOWN
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 06/09/2016

    by , June 8th, 2016 at 02:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep workout
    LCM
    WARM UP:
    9 X 100
    3 on 2:00
    3 on 1:50
    3 on 1:45

    1 X 400
    Alternate 100 kick/100 swim

    2 X (3 X 100 2:15
    #1: moderate, 2-build, 3-50 moderate/50 fast

    3 X (start-turn-finish)

    1 X 50 blocks

    WARM DOWN
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 06/08/2016

    by , June 7th, 2016 at 12:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep workout

    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 250 4:15 --
    Two rounds. Round 1 intervals left, 2 right.

    1 x 300 kick

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

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

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 06/07/2016

    by , June 6th, 2016 at 11:12 AM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep workout

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

    6 X 50 kick 1:20

    1 X 300
    50 stroke/50 free

    6 x 100 3:00
    odd: easy even: strong--all choice

    6 X 25
    odd: 25 sprint
    even: build to race finish

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 06/06/2016

    by , June 3rd, 2016 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will be focusing on meet prep swims leading up to our meet June 11/12.

    LCM
    WARM UP:
    2 X 150 2:45 2:45
    3 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:30
    1 X 100 swim 2:15
    Two rounds

    1 X 400--choice swim/fins optional

    6 X 50 1:20
    1-3: perfect stroke
    4-6: descend--#6 @ 100%

    3 X 100 choice 2:30
    Swim all three strong--85/90%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 06/03/2016

    by , June 2nd, 2016 at 11:51 AM (Sarasota Y Sharks Masters GOLD Workout)
    The Sharks are hosting a LC meet June 11/12. Our workouts prior will be focused more on meet prep with reduced yardage.

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

    1 X 300 kick

    1 X 100 moderate 2:15
    4 X 50 1:15
    50's: odd: fast even: easy--all choice

    3 X (start-turn-finish)

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 06/02/2016

    by , June 1st, 2016 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

    1 X 100 kick 2:30
    1 X 100 swim 2:15
    Four times--choice

    8 X 50 1:20
    Descend 1-4/5-8--#4 and #8 are fast--all choice

    6 X 50
    odd: blocks--sprint 25
    even: build to race finish

    $$$$ RACE PACE SWIM $$$$
    1 X 100 choice from the blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 06/01/2016

    by , May 31st, 2016 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 200 3:30
    2 x 150 2:45
    2 x 100 1:45
    3 X 100 kick 2:30
    1 X 100 swim

    1 X 400--50 stroke/50 free
    Fins optional

    4 x 50 choice 1:20
    Descend 1-4--#4 @ 100%
    1 X 100 easy

    4 X 50 strong 1:15
    4 X 50 easy 1:00
    Two rounds--choice

    4 X 50
    1/3: easy
    2/4: blocks @ 100%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout--05/31/16

    by , May 30th, 2016 at 11:52 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 100. 2:00. 1:45
    2 X 150. 2:45. 2:30
    1 X 200. 3:30. --
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick. 2:30
    6 X 50 kick. 1:20
    50's: first 25 fast

    12 X 50. 1:15--#12 on 2:00
    Every third fast
    8 X 50. 1:20--#8 on 1:50
    Every other (even swims) fast
    4 X 50. 1:30
    All 4 fast
    $$All 50's are choice

    1 X 300. 5:00
    1 X 200. 3:20
    1 X 100. --
    PULL

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 05/30/2016

    by , May 27th, 2016 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20

    6 X 100 2:30
    Choice--perfect technique swims

    6 X 50 1:20
    odd: 25 sprint/25 easy
    even: build to race finish

    $$$$ RACE PACE SET $$$$
    3 X 100 broken @ race pace 5:00
    Choice--broken :10 @ 50

    4 X 200 pull 3:20
    Descend 1-4

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 05/27/2016

    by , May 26th, 2016 at 12:47 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.

    3 X 100 kick 2:30
    6 X 50 kick 1:20

    4 X (3 X 50 1:15 #3 on 1:30
    Choice--Alternate moderate, build, fast

    2 X 150 cruise 2:30
    1 x 100 fast 2:00
    Four rounds--pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 05/26/2016

    by , May 25th, 2016 at 11:07 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 50 1:00 1:00
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:20
    5 on 1:15

    12 X 100 FRIM 2:00
    FRIM=sub free for fly

    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
    5 x 50 fast
    3 X 50 easy--warm down
    All 50's choice on 1:15

    4000M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 05/19/2016

    by , May 18th, 2016 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    This will be my last post until mid next week. Heading to Toronto for Canadian Nationals with 9 other Sharks.

    LCM
    WARM UP:
    4 X 50 1:00
    1 X 100 2:00
    1 X 200 3:30
    4 X 50 1:00
    1 X 200 3:20
    1 X 400 negative split

    4 X 100 kick 2:30
    50 moderate/50 build to fast

    4 X (4 X 50 1:15
    Choice--descend 1-3 to fast, #4 is easy

    4 X 200 3:20
    6 X 100 1:40
    200's: Descend 1-4 and negative split
    100's: Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 05/18/2016

    by , May 17th, 2016 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    4 X 150 2:45
    3 X 100 kick 2:30
    4 X 100 1:45
    4 X 50 descend 1:00
    6 X 50 kick 1:20

    1 X 100 fly/50 back 3:00
    1 X 100 back/50 breast 3:00
    1 X 100 100 breast/50 free 3:15
    Two rounds

    4 X 250 pull 4:15
    1/2: last 50 fast
    3/4: last 100 fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 05/17/2016

    by , May 16th, 2016 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    1 X 300 5:15
    1 X 100 1:45
    1 X 400 --

    10 X 50 kick
    4 on 1:20
    6 on 1:15

    4 x 200 IM 4:00

    12 X 100 free 2:10
    odd: easy
    even: strong 85/90%
    swim or pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  20. 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