View RSS Feed

Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30am Workout - 5/13/09 - SCY/LCM

    by , May 12th, 2009 at 01:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP: 1 X 300, 1 X 200, 1 X 100 (All Choice)

    1 X 800 Free
    Swim or pull

    4 X 200 3:00
    2 X 50 moderate 1:00
    3 X 200 3:00
    4 X 50 build 1:00
    2 X 200 3:00
    6 X 50 fast 1:00
    1 X 200 fast
    All Freestyle

    LCM

    8 X 100 2:20
    Odd swims: Kick
    Even swims: Choice stroke, no free

    WARM DOWN: 4 X 50 easy 1:00

    5000 Y/M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/12/09 - LCM

    by , May 11th, 2009 at 12:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP: 3 X 200, 2 X 150 (All Choice)

    2 X 400 6:40
    4 X 200 3:20
    4 X 100 1:40

    1 X 50 1:15
    1 X 100 2:15
    1 X 100 Kick 3:00
    Repeat 4 times through.
    Stroke of choice, no free

    10 X 50 1:15
    25 Fast/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30am Workout - 5/11/09 - SCY/LCM

    by , May 8th, 2009 at 02:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP: 3X 250 (All Choice)

    1 X 300 Free 4:30
    2 X 150 50 fly/back/breast 2:45
    4 X 50 1 of each stroke 1:00
    Repeat the set 3 times. Short break between rounds.

    1 X 200 Kick 4:30
    1 X 100 Kick 2:15
    4 X 50 Kick 1:15

    Move to LC

    1 X 800 Pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/8/09 - SCY

    by , May 7th, 2009 at 02:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will be going easy today, Hurricane Man Open Water event Saturday AM. No Saturday practice this week.

    WARM UP: 3 X 200, 2 X 150 (All Choice)

    4 X 200 Free 3:00
    4 X 200 IM 3:30
    4 X 100 Kick 2:15

    Hurricane Man swimmers warm down: 4 X 50 1:00

    Others:

    400 6:00
    4 X 100 1:30
    Swim the set 2 times through, no break. Warm down as above.

    2900 Y/4500 Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/7/09 - LCM

    by , May 6th, 2009 at 05:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP: 2 X 200, 1 X 300 (All Choice)

    1 X 300 5:00
    4 X 50 Descend 1:00
    1 X 200 3:20
    4 X 50 Descend 1:00
    1 X 100 1:40
    4 X 50 Descend 1:00
    Freestyle set, good speed on the 50"s.

    5 X 100 Kick 2:30

    3 X 100 2:15
    Repeat the set 3 times for a total of 9 100's.
    Descend each group 1-3.
    Swim the set choice stroke no free, same stroke within each round.
    Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    3500 M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/6/09 - SCY

    by , May 5th, 2009 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    Most of the Sharks are swimming in the Hurricane Man Open Water swim this Saturday...I'll shorten things up for the rest of the week

    WARM UP: 3 X 250 (All Choice)

    1 X 400 Free 6:00
    1 X 300 IM 5:15
    1 X 200 Kick 5:00
    Swim the set two times through.

    50 Fly 1:00
    50 Fly/50 Back 2:00
    50 Fly/50 Back/50 Breast 3:00
    200 IM 4:00
    Swim the set two times through. Short break between rounds.

    WARM DOWN: 4 X 50 1:00

    3750 Y

    Updated May 6th, 2009 at 08:22 AM by SharksMasters

    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/5/09 - LCM

    by , May 4th, 2009 at 01:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP: 2 X 200, 2 X 150 (All Choice)

    5 X 400 Free 6:40
    Swims 1 & 2: Long and strong.
    Descend swims 3-4-5.

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

    2 X 100 2:00
    4 X 50 Descending 1:15
    Repeat set 3 times through.
    Fly, Back or Breast. IM'ers go 1 round of each.

    WARM DOWN: 4 X 50 1:00

    4700 M

    Updated May 4th, 2009 at 01:24 PM by SharksMasters

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30am Workout - 5/4/09 - SCY/LCM

    by , May 3rd, 2009 at 02:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP: 3 X 200, 2 X 150 (All Choice)

    3 X 100 2:00
    1 X 200 Free 3:30
    Repeat set 4X through. For the 100s:
    Round 1: Fl/Ba by 50
    Round 2: Ba/Br
    Round 3: Br/Fr
    Round 4: IM
    (200 free is recovery)

    2 X 200 Kick 4:30
    2 X 100 Kick 2:15
    (All Choice)

    Kids are out - Move to long course pool

    1 X 600 10:00 (1:40 base)
    2 X 300 4:30 (1:30)
    (Freestyle, pull or swim)

    WARM DOWN: 4 X 50 1:00

    4900 Y/M

    Updated May 3rd, 2009 at 02:57 PM by SharksMasters

    Categories
    Swim Workouts