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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 11/14/17

    by , November 13th, 2017 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    8 x 50 1:15 [1:15] choice
    4 x 100 1:45 [1:30]

    Kick set
    8 x 50 1:20 [1:15]

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 25strong/75easy
    1 x 100 2:15 [2:00] 50strong/50easy
    1 x 100 2:15 [2:00] 75strong/25easy
    1 x 100 2:15 [2:15] 100strong
    [RD1 IM, RD2 stroke, RD3 choice]

    Free/Pull set
    1 x 400 6:30 [5:45] 200strong/200mod
    1 x 300 5:00 [4:15] 150strong/150mod
    1 x 200 3:15 [3:00] 100strong/100mod
    1 x 100 1:40 [1:30] 100strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 11/11/17

    by , November 11th, 2017 at 10:44 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    4 x 100 1:45 [1:30]
    8 x 50 1:10 [1:05] choice

    Kick set
    1 x 200 5:00 [4:30]
    3 x 100 2:30 [2:15] last 25 fast

    Free/pull set
    3x
    1 x 200 3:20 [3:00]
    1 x 200 3:10 [2:50]
    1 x 200 3:00 [2:40]

    Main set
    3x
    1 x 100 2:00 [1:45] easy
    1 x 50 1:15 [1:00] fast
    1 x 50 1:15 [1:00] easy
    1 x 100 2:00 [1:45] fast
    [RD1 best stroke no free, RD2/3 choice]

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 11/10/17

    by , November 9th, 2017 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30] desc 1-3
    4 x 50 1:00 [:50] choice

    Kick set
    8 x 50 1:20 [1:15] desc 1-4/5-8

    Stroke set
    4x
    1 x 50 1:15 [1:05] perfect stroke
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] fast
    1 x 50 1:15 [1:05] easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    4x
    2 x 50 1:00 [1:00]
    2 x 50 :55 [:55]
    2 x 50 :50 [:50]
    2 x 50 :45 [:45]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 11/9/17

    by , November 8th, 2017 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 1:45 [1:30]
    8 x 50 1:10 [1:05] choice

    Main set
    4x
    1 x 100 2:30 [2:15] kick
    1 x 100 2:15 [2:00] 50drill/50swim
    1 x 100 2:15 [2:00] IM
    1 x 100 2:00 [1:30] free 50fast/50easy
    [Fly drill: 3 strokes left arm only, 3 right, 3 both]
    [Back drill: 3 strokes left arm only, 3 right, 3 both]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: fist drill]

    Free/pull set
    1 x 400 6:30 [5:45] long & strong
    12 x 50 1:00 [:50] desc 1-3/4-6/7-9/10-12
    1 x 400 6:30 [5:45] neg split

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 11/8/17

    by , November 7th, 2017 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    6 x 50 1:00 [1:00]
    3 x 100 1:45 [1:30]
    2 x 150 3:00 [2:45] IM

    Kick set
    8 x 50 1:20 25fast/25easy

    Sprint set
    9 x 50 1:10 [1:05] alt 1easy/2fast
    1 x 50 easy
    [All swims choice]

    Stroke set
    4x
    1 x 50 1:15 [1:10] drill
    1 x 150 3:00 [2:50] IM
    [Fly drill: fly arms w/flutter kick]
    [Back drill: 2-arm swim]
    [Brst drill: 2 kicks, 1 pull breathe only on pull]
    [Free drill: catch-up]

    Free/pull set
    3 x 150 2:30 [2:15] long & strong
    3 x 150 2:20 [2:10] neg split
    3 x 150 2:15 [2:00] desc 1-3
    Rest :30
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 11/7/17

    by , November 6th, 2017 at 04:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45] 50fist drill/50swim
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc

    Kick set
    1 x 100 2:30 [2:15]
    4 x 50 1:20 [1:15] 25fast/25easy

    Main set
    3x
    4 x 50 1:10 [1:05]
    3 x 100 2:10 [2:00] desc 1-3
    [RD1 IM, RD2 stroke, RD3 choice]

    Free/pull set
    4 x 50 1:00 [1:00] stretch it out
    3 x 100 1:40 [1:30] desc 1-4
    3 x 200 3:10 [3:00] neg split

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 11/6/17

    by , November 3rd, 2017 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 1:40
    8 x 50 1:05 alt 1 stroke/1free

    Kick set
    2 x 200 4:30

    Free/pull set
    3x
    1 x 200 3:00 long & strong
    1 x 150 2:10 neg split
    1 x 100 1:30 last 25 strong
    1 x 75 1:10 build
    1 x 50 :50 strong
    1 x 25 :30 easy
    [Desc by rounds 1-3]

    Stroke set
    3x
    6 x 25 :40 drill/perfect stroke
    3 x 50 1:10 desc 1-3
    [RD1 fly, RD2 back, RD3 brst]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 11/3/17

    by , November 2nd, 2017 at 04:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    4 x 75 1:30 IM/st
    8 x 25 :30 strong

    Kick set
    3 x 100 2:15

    Main set
    6 x 100 2:00 odds easy, evens fast
    6 x 50 1:15 odds easy, evens fast
    6 x 25 :45 odds easy, evens fast
    [All swims choice]

    Meet swimmers sprint set
    2x
    1 x 25 1:00 build to race finish
    1 x 25 1:00 sprint 20

    -OR-

    Optional free/pull set
    3x
    5 x 50 1:00 pace
    1 x 250 4:00 holding pace of 50s

    Warm down
    4 x 50 1:00

    Total: 2750 or 4150
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 11/2/17

    by , November 1st, 2017 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:40
    8 x 25 :40 stroke 2 of each
    3 x 100 1:30
    8 x 25 :30 strong

    Kick set
    1 x 200 4:30
    10 x 25 :45 alt 1 fast/ 1 easy

    Main set
    4x
    4 x 25 :40
    1 x 100 2:00 80-85%
    [RD1 best stroke no free, RD2-4 choice]

    Meet swimmers sprint set
    2x
    1 x 25 1:00 build to race finish
    1 x 25 1:00 sprint 20
    2 x 50 3:00 race pace choice

    -OR-

    Optional free/pull set
    3x
    1 x 300 4:30 long & strong
    3 x 100 1:30 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 2650 or 4250
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 11/1/17

    by , October 31st, 2017 at 04:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    1 x 100 2:15
    3 x 50 1:15 desc 1-3
    6 x 25 :45 sprint kick

    Main set
    4x
    1 x 25 :40 fly
    1 x 50 1:10 back
    1 x 75 1:30 brst
    1 x 100 1:50 free
    [RD1 100 is strong, RD2 75 is strong, RD3 50 is strong, RD4 25 is strong]

    Meet swimmers sprint set
    4 x 50 2:30 race pace choice

    -OR-

    Optional free/pull set
    4 x 200 3:00 neg split
    4 x 100 1:30 last 25 fast
    4 x 50 :45 desc
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 3000 or 4300
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 10/31/17

    by , October 30th, 2017 at 03:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    Happy Halloween!

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    1 x 200 4:30
    6 x 50 1:15 desc 1-3/4-6

    Main set
    6 x 75 1:30 stroke alt 1easy/1fast
    6 x 75 1:15 free alt 1easy/1fast
    6 x 75 1:30 IM alt 1easy/1fast

    Optional free/pull set
    1 x 300 4:30 long & strong
    1 x 200 3:00 neg split
    1 x 100 1:30
    1 x 100 1:20
    1 x 200 2:40 neg split
    1 x 300 4:00 long & strong

    -OR-

    Meet swimmers sprint set
    5x
    1 x 25 1:00 build to race pace
    1 x 25 1:00 blocks sprint 20

    Warm down
    4 x 50 1:00

    Total: 3500 or 4450
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 10/30/17

    by , October 29th, 2017 at 12:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 150 2:45 50st/50fr/50st
    2 x 100 1:30
    4 x 75 1:15 choice

    Kick set
    4 x 100 2:15 last 25 fast

    Stroke set
    3x
    6 x 25 :40 IM order 2 of each
    1 x 200 3:30 IM

    Free/pull set
    12 x 50 :50 pacee
    2 x 200 3:00 long & strong

    Sprint set
    6x
    1 x 25 1:00 build to race pace
    1 x 25 1:00 blocks sprint 20

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 10/27/17

    by , October 26th, 2017 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    8 x 50 1:15

    Stroke set
    3 x 25 :40 fly perfert stroke/drill
    1 x 125 2:20 IM (50 fly)
    3 x 25 :40 back perfert stroke/drill
    1 x 125 2:20 IM (50 back)
    3 x 25 :40 brst perfert stroke/drill
    1 x 125 2:20 IM (50 brst)
    3 x 25 :40 free perfert stroke/drill
    1 x 125 2:20 IM (50 free)

    Free/pull set
    6x
    1 x 225 3:20 long & strong
    1 x 75 1:10 fast
    [Desc rounds 1-3/4-6]

    Sprint set
    3 x 50 2:00 race pace choice

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 10/26/17

    by , October 25th, 2017 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 1:30
    8 x 50 1:05 alt 1st/1fr
    8 x 25 :30 strong choice

    Main set
    1 x 200 4:30 kick
    1 x 200 3:00 free
    1 x 200 3:30 IM
    1 x 150 3:15 kick
    1 x 150 2:15 free
    1 x 150 2:30 IM
    1 x 100 2:15 kick
    1 x 100 1:30 free
    1 x 100 2:00 IM

    Sprint set
    4 x 50 1:15 fast, IM order
    1 x 50 1:00 easy
    4 x 50 1:15 fast, IM order

    Free/pull set
    9 x 100 1:30 alt 2fast/1easy
    9 x 50 :50 alt 2fast/1easy
    [be consistent on the 2 fast swims or descend]

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 10/25/17

    by , October 24th, 2017 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 choice
    6 x 25 :30 strong

    Kick set
    2 x 100 2:15
    4 x 50 1:15 desc 1-4

    Sprint set
    1 x 100 1:45 easy
    1 x 100 1:45 fast choice
    1 x 100 1:45 easy
    2 x 50 1:15 fast choice
    1 x 100 1:45 easy
    4 x 25 :30 fast choice

    Stroke set
    4x
    4 x 25 :40 mod w/good technique
    1 x 100 2:00 strong
    [RD1 free, RD2 brst, RD3 back, RD4 fly]

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:00 strong
    3 x 100 1:30 desc 1-3
    1 x 100 1:30 strong
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 10/24/17

    by , October 23rd, 2017 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 50 1:05 stroke
    3 x 100 1:30
    4 x 50 :50 desc

    Kick set
    1 x 400

    Main set
    4x
    1 x 50 1:05 drill
    1 x 50 1:05 perfect stroke
    1 x 100 2:00 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: fly arms, flutter kick]
    [Back drill: 2-arm swim]
    [Brst drill: 2 kicks, 1 pull breathe only on pull]
    [Free drill: fist drill]

    Sprint set
    3x
    1 x 50 1:00 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:00 fast
    [All rounds are choice]

    Free/pull set
    20 x 50 :50 pace
    1 x 500 strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 10/23/17

    by , October 21st, 2017 at 11:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 75 1:30 IM/stroke
    8 x 50 1:00 choice

    Kick set
    1 x 200 4:30
    4 x 75 1:45 last 25 fast

    Stroke set
    4x
    1 x 25 :40
    1 x 50 1:10
    1 x 75 1:30
    [RD1 fly-back-brst, RD2 brst-fly-back, RD3 back-brst-fly, RD4 choice]

    Free/pull set
    2 x 300 4:15 long & strong
    2 x 200 2:45 neg split
    2 x 100 1:20 desc
    2 x 50 :45 strong

    Sprint set
    3 x 50 1:30 best stroke fast
    1 x 50 1:30 easy
    3 x 50 1:30 free fast
    1 x 50 1:30 easy
    3 x 50 1:30 choice fast
    [Be consistent on all 3 fast swims per group]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 10/20/17

    by , October 19th, 2017 at 03:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 50st/50fr
    4 x 50 :50 choice

    Kick set
    8 x 50 1:15 25fast/25easy

    Main set
    4x
    4 x 25 :40 perfect stroke
    2 x 50 1:05 desc
    1 x 100 2:00 IM/stroke
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    4 x 150 2:15 long & strong
    4 x 150 2:05 desc 1-4
    4 x 150 1:55 strong

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 10/19/17

    by , October 18th, 2017 at 04:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 choice

    Kick set
    3 x 100 2:15 desc
    6 x 25 :45 sprint

    Main set
    4x
    1 x 100 2:00 IM
    1 x 25 :45 easy
    2 x 50 1:15 strong
    1 x 25 :45 easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    2x
    3 x 100 1:30 long & strong
    3 x 75 1:05 neg split
    3 x 50 :50 desc
    3 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 10/18/17

    by , October 17th, 2017 at 04:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 2:00 50st/50fr
    6 x 50 :50 desc 1-3/4-6

    Main set
    6x
    1 x 50 1:10 moderate
    5 x 25 :40 sprint
    1 x 25 :40 easy
    [RD1/4 kick, RD2/5 stroke, RD3/6 choice]

    Free/pull set
    3 x 100 1:30
    3 x 100 1:20
    3 x 100 1:15
    1 x 100 2:00 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy
    [desc each group of 3]

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 1:00 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
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