View RSS Feed

Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 1/5/17

    by , January 4th, 2017 at 01:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10 3:00
    2 x 100 1:40 1:30
    3 x 50 stroke choice 1:15 1:15
    2x through

    Kick set
    2 x 150 50 strong/50 easy/50 strong 3:15

    Stroke set
    1 x 100 1:40
    1 x 50 1:10
    4 x 25 :40
    3x through
    100s: 50 stroke/50 free
    25s: Strong
    Rd1=fly, Rd2=back, Rd3=breast

    Free/pull set
    3 x 100 1:30 1:20 1:15
    3 x 75 1:15 1:10 1:05
    3 x 50 1:00 0:50 0:45
    3 x 25 0:35 0:30 0:20
    3x through RD1 intervals left, RD2 middle, RD3 right
    *Break 30 seconds between rounds
    100s: Descend 1-3
    75s: Build
    50s: Be consistent on all three swims
    25s: Sprint

    Warm down
    4 x 50 1:00

    Total: 4600 yards
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 1/4/17

    by , January 3rd, 2017 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 150 2:30
    4 x 75 1:15
    6 x 50 stroke 2 fly, 2 back, 2 breast 1:15
    3 x 100 1:30

    Kick/IM/Stroke/Free set
    1 x 75 kick 1:30
    1 x 75 stroke 1:30
    1 x 75 IM 1:30
    1 x 75 free 1:30
    4x through
    75 strokes: Rd1=fly, 2=back, 3=breast, 4=free
    75 IMs: Descend 1-4
    75 freestyles: Descend 1-4

    Free/pull set
    3 x 50 descend 1-3 1:00
    1 x 50 90% 1:15
    3 x 75 descend 1-3 1:15
    1 x 75 90% 1:30
    3 x 100 descend 1-3 1:30
    1 x 100 90% 2:00
    3 x 200 descend 1-3 3:00
    1 x 200 90%

    Warm down
    4 x 50 1:00

    Total: 4300 yards
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 1/3/17

    by , January 2nd, 2017 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    HAPPY NEW YEAR to all!

    SCY

    Warm up
    1 x 200 3:10 3:00
    1 x 150 2:20 2:15
    2 x 50 1:00 :45
    6 x 25 :40 :40
    2x through
    25s: 2 fly, 3 back, 2 breast
    RD1 intervals left, RD2 right

    Kick
    2 x 75 1:30
    3 x 50 descend 1:10
    6 x 25 sprint kick :40

    IM/Stroke set
    6 x 25 Fly :40
    1 x 200 IM/stroke 3:30
    6 x 25 back :40
    1 x 200 IM/stroke 3:30
    6 x 25 breast :40
    1 x 200 IM/stroke 3:30
    25s: Swim 2 moderate/1 strong
    200s: Descend 1-3

    Free/pull set
    3 x 150 descend 1-3 2:15
    1 x 200 strong 85+% 3:00
    2 x 150 last 50 strong 2:15
    1 x 200 strong 85+% 3:00
    1 x 150 last 100 strong 2:15
    1 x 200 best effort 3:00

    Warm down
    4 x 50 1:00

    Total: 4400 yards
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 12/30/16

    by , December 29th, 2016 at 03:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 50 stroke, 1 of each IM order 1:10
    4 x 100 1:30

    Kick/IM/Stroke/free set
    3 x 50 kick 1:10
    3 x 50 Stroke, 1 fly, 1 back, 1 breast 1:10
    3 x 50 free descend 1-3 1:00
    2 x 75 kick 1:45
    2 x 75 IM/stroke 1:30
    2 x 75 free last 25 fast 1:15
    1 x 150 kick 2:45
    1 x 150 IM/stroke 3:00
    1 x 150 free negative split 2:15
    2x through
    *Break 1-minute between rounds

    Free/pull set
    4 x 150 descend 1-4 2:15
    4 x 150 last 50 fast 2:05 #4 is easy warm down

    Total: 4700 yards
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 12/29/16

    by , December 28th, 2016 at 03:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:30
    3 x 75 IM/stroke 1:30
    4 x 50 descend 1-4 1:00
    5 x 25 choice :40

    Kick set
    2 x 100 2:15
    3 x 50 descend 1:15
    4 x 25 sprint kick :45

    IM/Stroke set
    1 x 200 IM/stroke 3:30
    1 x 100 IM/stroke 1:45
    3 x 50 Stroke 1 fly, 1 back, 1 breast 1:10
    6 x 25 stroke fast, 2 fly, 2 back, 2 breast :40 #6 on 1-minute
    2x through

    Free/pull set
    3 x 200 descend 1-3 3:00
    1 x 200 fast 85-90% 3:30
    3 x 100 descend 1-3 1:30
    1 x 100 fast 85-90% 2:00
    3 x 75 descend 1-3 1:10
    1 x 75 fast 85-90% 2:00
    3 x 50 descend 1-3 1:00
    1 x 50 fast 85-90% 1:30

    Warm down
    4 x 50 1:00

    Total: 4550 yards
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 12/28/16

    by , December 27th, 2016 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 75 IM/stroke 1:30
    2 x 200 3:00
    6 x 25 2 fly, 2 back, 2 breast :40

    Kick set
    4 x 100 last 25 fast 2:15

    Freestyle set
    2 x 50 moderate 1:00
    1 x 50 establish your 200 free pace 1:30
    1 x 200 Race pace 100% 4:00
    2 x 50 moderate 1:00
    1 x 50 establish your 100 free pace 1:30
    1 x 100 Race pace 100% 2:30
    2 x 50 moderate 1:00
    1 x 50 Race pace 100% 2:00

    Free/pull set
    1 x 200 3:00 2:40
    1 x 100 1:30 1:20
    1 x 50 1:00 1:00
    4x through
    *Rd1/2 intervals left, Rd3/4 intervals right

    IM/stroke set
    6 x 25 :40
    3x through
    Rd1 Fly, Rd2 Back, Rd3 Breast

    Warm down
    4 x 50 1:00

    Total: 4300 yards
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 12/27/16

    by , December 26th, 2016 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 free 1:40
    2 x 50 stroke #1 fly, #2 back 1:15
    3 x 100 free 1:30
    2 x 50 stroke #1 back, #2 breast 1:15
    3 x 100 free 1:30
    2 x 50 stroke #1 breast, #2 fly 1:15

    Kick set
    4 x 75 1:45
    8 x 25 fast :45

    IM/stroke/free set
    1 x 100 IM/stroke 1:45
    1 x 100 free 1:30
    2 x 75 IM/stroke (fly, back, breast) 1:30
    2 x 75 free last 25 strong 1:15
    3 x 50 stroke #1 fly, 2 back, 3 breast 1:15
    3 x 50 free :45
    *Rest 1-minute between rounds
    2x through

    Free/pull set
    2 x 75 1:05
    3 x 100 descend 1-3 1:30
    4 x 150 Last 50 fast 2:15

    Warm down
    4 x 50 1:00

    Total: 4550 yards
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 12/23/16

    by , December 22nd, 2016 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    Happy Holidays to all from SYSM!
    SCY

    Warm up

    1 x 250 free 3:45
    2 x 125 IM/stroke #1 50 free, #2 50 breast 1:45
    2 x 125 free 1:45
    2 x 125 IM/stroke #1 50 back, #2 50 fly 2:00
    5 x 50 descend 1-5 free or choice stroke 1:00

    Kick set #1
    3 x 100 last 25 fast 2:15

    IM/stroke
    1 x 200 IM/stroke 3:30
    4 x 25 stroke strong 85% :40
    25s: Rd1 = fly, Rd2 = Back, Rd3 = Breast, Rd4 = free
    4x through

    Free/pull set
    1 x 200 cruise 3:00
    1 x 100 build 1:30
    1 x 50 strong 90+% 1:00
    4x through

    Kick set #2
    1 x 25 then vertical kick for 30 seconds (no fins) 1:15
    4x through

    Warm down
    4 x 50 1:00

    Total: 4150 yards
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 12/22/16

    by , December 21st, 2016 at 03:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    4 x 75 25 free/25 stroke/25 free 1:40
    4 x 75 free 1:20
    4 x 75 IM 1:40
    4 x 75 descend 1-4 1:10
    4 x 75 kick 2:00

    IM/stroke/free set
    10 x 75 free 1:15
    10 x 50 stroke 1:10
    10 x 25 fast choice :40
    *75s: Odds fast, evens easy
    *50s: 3 fly, 3 back, 3 breast, #10 easy free

    Free/pull set
    1 x 500 cruise stretch it out 7:30
    5 x 100 descend to fast 1-5 1:30
    10 x 50 :45 last 4 easy warm down on 1:00

    Total: 4500 yards
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 12/21/16

    by , December 20th, 2016 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10 3:00
    2 x 100 1:40 1:30
    4 x 50 stroke choice 1:15 1:15
    4 x 50 kick 1:15 1:05
    2x through - Round 1 intervals left, round 2 right

    IM/stroke set
    2 x 75 IM/stroke 1:30
    4 x 25 stroke :45
    3x through
    25s: Rd1 fly, Rd2 back, Rd3 breast

    Free set
    1 x 25 fast :30
    1 x 50 moderate 1:00
    1 x 75 fast 1:00
    1 x 100 moderate 1:45
    3x through

    Free/pull set
    1 x 150 last 50 fast 2:15 2:00
    2 x 75 last 25 fast 1:05 1:00
    3 x 50 descend 1:00 :45
    2x through - Round 1 intervals left, round 2 right

    Warm down
    4 x 50 1:00

    Total: 4200 yards

    Updated December 21st, 2016 at 03:29 PM by SharksMasters

    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 12/20/16

    by , December 19th, 2016 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    3 x 150 2:20
    3 x 100 IM/stroke 1:45
    6 x 50 descend 1-3/4-6 1:00
    6 x 25 choice :40

    Main set: Kick/IM/stroke/free
    1 x 200 kick 4:30
    1 x 200 IM/stroke 3:30
    1 x 200 free last 50 fast 3:00
    2 x 100 kick 2:15
    2 x 100 IM/stroke 1:45
    2 x 100 free last 25 fast 1:30
    4 x 50 kick 1:15
    4 x 50 stroke choice 1:15
    4 x 50 free descend :45

    Free/pull set
    1 x 300 4:30
    #1: 150 fast/150 mod
    #2: 50 mod/150 fast/100 mod
    #3: 100 mod/150 fast/50 mod
    #4: 150 mod/150 fast
    *Keep 300 time the same on every swim!
    4x through

    Warm down
    4 x 50 1:00

    Total: 4400 yards
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 12/19/16

    by , December 18th, 2016 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 200 3:15
    6 x 25 :45 2 fly, 2 back, 2 breast
    4 x 100 1:30
    3 x 50 1:00 choice

    Kick set
    1 x 200 4:20
    4 x 75 1:40 last 25 fast

    IM/stroke set
    1 x 50 1:00 free moderate
    3 x 50 1:15 perfect stroke (fly, back, breast)
    1 x 50 2:00 100% choice stroke
    3x through

    Free sprint set
    2 x 50 1:00 moderate
    1 x 100 2:30 100%
    1 x 50 1:00 moderate
    1 x 50 1:30 100%
    2x through

    Free/pull set
    2 x 150 2:15 last 50 fast
    2 x 100 1:30 last 25 fast
    2 x 150 2:00
    2 x 100 1:15
    2 x 100 1:45 easy warm down

    Total: 4150 yards
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 12/16/16

    by , December 15th, 2016 at 05:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:40
    4 x 75 1:30 IM/stroke
    4 x 50 1:00
    8 x 25 :40 choice fast
    2 x 150 3:15 kick

    Main set: IM/stroke/free
    1 x 200 3:30 IM/stroke
    1 x 50 1:00 fly
    1 x 150 2:45 IM/stroke
    1 x 50 1:00 back
    1 x 100 1:45 IM/stroke
    1 x 50 1:15 breast
    *Rest 1-minute
    1 x 100 1:30 free
    2 x 50 :45 fast
    1 x 150 2:15 last 50 fast
    2 x 50 :45 fast
    1 x 200 3:00 last 50 fast
    2 x 50 :45 fast

    Free/pull set
    1 x 200 3:00 cruise
    1 x 175 2:45 last 25 fast
    1 x 150 2:15 last 50 fast
    1 x 125 1:45 last 25 fast
    1 x 100 1:15
    1 x 75 1:00
    1 x 50 :45
    1 x 25 :30

    Kick set
    2 x 100 2:15
    2 x 75 1:45
    2 x 50 1:15

    Warm down
    4 x 50 1:00 easy swim

    Total: 4300 yards
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 12/15/16

    by , December 14th, 2016 at 03:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:40
    1 x 100 2:00 IM/stroke
    3 x 100 1:30
    1 x 100 1:45 IM/stroke
    3 x 100 1:30 descend 1-3
    1 x 100 1:45 IM/stroke

    Kick set
    2 x 200 4:30
    6 x 25 :45 fast

    Freestyle swim/pull set
    100
    200 100
    300 200 100
    300 200 100
    200 100
    100
    Top half: All swims on a 1:30 base
    Bottom half: All swims on a 1:20 base
    100s = last 25 fast
    200s = descend 2 on 1:30 base and the 2 on 1:20 base

    IM/Stroke set
    2 x 50 1:00 #1 fly, 2 back
    4 x 25 :45 fly sprint
    2 x 50 1:00 #1 back, 2 breast
    4 x 25 :45 back sprint
    2 x 50 1:15 #1 breast, 2 fly
    4 x 25 :45 breast sprint

    Warm down
    4 x 50 1:00 easy swim

    Total: 4550 yards
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 12/14/16

    by , December 13th, 2016 at 12:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    4 x 100 1:40
    4 x 50 1:15 stroke
    4 x 100 1:30
    4 x 50 1:00 choice descend 1-4

    Kick set
    3 x 100 2:15
    2 x 50 1:15 fast

    IM/Stroke/Free set
    1 x 100 1:30 1:45 moderate
    1 x 75 1:15 1:30 build
    1 x 50 1:00 1:15 fast
    1 x 25 1:00 1:00 easy
    4x through
    Round 1/3 free intervals left
    Round 2/4 IM or stroke intervals right

    Freestyle sprint set
    1 x 75 1:05 last 25 fast
    1 x 50 :55 sprint 100%
    1 x 25 1:00 easy
    4x through

    Freestyle swim/pull set
    2 x 200 3:00 cruise
    2 x 200 2:45 descend
    1 x 200 best effort

    Warm down
    4 x 50 1:00 easy swim

    Total: 4400 yards
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 12/13/16

    by , December 12th, 2016 at 12:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 100 1:30
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 descend 1-3/4-6

    Kick set
    6 x 75 1:40 last 25 fast

    IM/Stroke set
    1 x 125 2:00 IM
    5 x 25 :45 fast, #5 on 1:15
    125s: Round 1 50 fly, 2 50 back, 3 50 breast, 4 50 free
    25s: Round 1 fly, 2 back, 3 breast, 4 free
    4x through

    Freestyle swim/pull set
    4 x 75 1:05 last 25 fast
    3 x 150 2:10 last 50 fast
    2 x 300 4:30 descend and negative split

    Warm down
    4 x 50 1:00 easy swim

    Total: 4500 yards
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 12/12/16

    by , December 11th, 2016 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    2 x 50 1:15 stroke
    2 x 150 2:15
    2 x 50 1:15 stroke
    2 x 150 2:15
    2 x 50 1:00 descend

    Kick set
    1 x 200 4:20
    4 x 75 1:40 last 25 fast

    IM/Stroke set
    1 x 200 3:30 IM
    1 x 100 1:45 IM/stroke
    4 x 25 :45 fast, #4 on 1:15
    25s: Round 1 fly, 2 back, 3 breast
    3x through

    Freestyle swim/pull set
    2 x 200 3:00
    4 x 100 1:30 last 25 fast
    8 x 50 :50 descend 1-4/5-8
    16 x 25 :30 fast

    Warm down
    4 x 50 1:00 easy swim

    Total: 4500 yards
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 12/9/16

    by , December 8th, 2016 at 01:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    1 x 200 3:15 3:00
    1 x 150 2:30 2:30 50st/50fr/50st
    1 x 100 1:45 1:30
    1 x 75 1:30 1:30 IM/stroke
    1 x 50 1:00 :45
    1 x 25 :45 - sprint
    2x through RD#1 left intervals, RD#2 right intervals

    Kick set
    3 x 100 2:15 last 25 fast

    IM/stroke set
    1 x 25 :45 fly
    1 x 50 1:00 back
    1 x 75 1:30 breast
    1 x 100 1:45 Free or IM, fast
    3x through

    Free/pull set
    1 x 300 4:30 negative split
    1 x 150 2:15 cruise, perfect stroke
    1 x 75 1:45 fast 100%
    4x through

    Warm down
    4 x 50 1:00 easy

    Total yards: 4550 yards
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 12/8/16

    by , December 7th, 2016 at 03:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 100 1:45
    2 x 100 1:45 IM/stroke
    2 x 100 1:30
    2 x 100 2:15 kick
    2x through

    Main set (IM/stroke/free)
    2 x 50 1:00 Mod stroke
    1 x 100 2:30 IM/stroke 100%
    2 x 50 1:00 Mod free
    1 x 100 2:30 Free 100%
    4x through

    Free/pull set
    4 x 250 3:30
    Descend 1-4 and
    #1 second 50 fast
    #2 third 50 fast
    #3 fourth 50 fast
    #4 last 50 fast

    Warm down
    4 x 50 1:00 easy

    Total yards: 4400
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 12/7/16

    by , December 6th, 2016 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 150 2:30
    4 x 75 1:30 25 stroke/25 free/25 stroke
    4 x 50 1:00 Descend
    4 x 100 1:30

    Main set (kick, IM/stroke, & free)
    2 x 200 4:30 Kick
    2 x 200 3:30 IM Descend
    2 x 200 3:00 Free last 50 fast
    2 x 100 2:15 Kick
    2 x 100 1:45 IM Descend
    2 x 100 1:30 Free last 25 fast
    2 x 50 1:15 Kick
    2 x 50 1:00 Stroke
    2 x 50 :45 Free sprint

    Free/pull set
    3 x 200 3:00 Descend 1-3 and by round
    2x through

    Warm down
    4 x 50 1:00 easy

    Total yards: 4700 yards
    Categories
    Uncategorized