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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 7/7/17

    by , July 6th, 2017 at 02:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:30 [5:00]
    2 x 150 3:15 [2:45] IM
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    3 x 100 2:30 [2:15] last 25 fast
    4 x 50 1:20 [1:15] desc
    1 x 100 easy swim

    Main set
    4x
    1 x 50 1:15 [1:10]
    1 x 50 1:05 [1:00]
    1 x 50 :55 [:50]
    1 x 50 1:30 [1:30] easy free
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Freestyle/pull set
    16 x 50 1:00 [1:00] pace
    1 x 400 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 7/6/17

    by , July 5th, 2017 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] drill-3/5switch: 3strokes/5kicks
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke choice
    2 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] desc

    Kick set
    3 x 50 1:20 [1:15]
    3 x 50 1:15 [1:10]
    3 x 50 1:10 [1:05]
    1 x 50 easy

    Main set
    4x
    1 x 100 2:00 [2:00] 75easy/25fast
    1 x 100 2:00 [2:00] 50easy/50fast
    1 x 100 2:00 [2:00] 25easy/75fast
    [RD1/2 stroke, RD3/4 free]

    Freestyle/pull set
    3 x 100 1:40 [1:30] long & strong
    1 x 100 2:00 [1:45] fast
    3 x 100 1:35 [1:20] long & strong
    1 x 100 2:00 [1:45] fast
    3 x 100 1:30 [1:15] long & strong
    1 x 100 fast

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 7/5/17

    by , July 3rd, 2017 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM interval left, SCY interval right

    Warm up
    1 x 200 3:45 [3:15]
    2 x 150 2:45 [2:15]
    3 x 100 2:15 [2:00] IM
    4 x 50 1:00 [1:00] choice

    Main set
    3x
    1 x 100 2:30 [2:15] kick
    1 x 100 2:00 [1:45] IM
    1 x 100 1:45 [1:30] free
    [Desc by round]

    Sprint set
    6x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] 25fast/25easy w/good dolphin kicks & breakout
    1 x 50 1:30 [1:30] fast w/good dolphin kicks & breakout
    [RD1-3 stroke, RD4-6 free]

    Freestyle/pull set

    4 x 200 3:05 [2:45] [150 long & strong, 50 fast]
    1:00 rest
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 7/3/17

    by , July 2nd, 2017 at 02:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] stroke 2 of each
    4 x 100 1:45 [1:30]

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

    IM/stroke set
    3x
    3 x 50 1:15 [1:15] stroke, 1-drill, 2-perfect stroke, 3-mod
    1 x 150 3:00 [2:30] IM
    [50s: round of each stroke]
    [Fly drill: 2strokes right arm, 2 left arm, 2 both arms]
    [Back drill: 25 only right arm, 25 only left arm]
    [Brst drill: breastroke arms, flutter kick]

    Freestyle/pull set
    3 x 150 2:30 [2:15] long & strong
    5 x 50 1:00 [1:00] all strong
    2 x 150 2:30 [2:15] last 50 strong
    4 x 50 :50 [:50] desc
    1 x 150 2:30 [2:15] mod
    3 x 50 :45 [:45] best effort

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 6/30/17

    by , June 29th, 2017 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:15]
    4 x 100 1:45 [1:30]
    6 x 50 1:15 [1:15] stroke

    Main set
    12 x 50 1:20 [1:15] kick alt 1fast/1easy
    12 x 50 1:15 [1:15] stroke alt 1fast/1easy
    12 x 50 1:00 [1:00] free alt 1fast/1easy

    Freestyle/pull set
    12 x 100 1:40 [1:30]
    [1-2 long & strong, 3-5 build, 6-8 desc, 9-11 fast, 12 warm down]

    Total: 4100
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 6/29/17

    by , June 28th, 2017 at 02:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    8 x 50 1:20 [1:15] 25fast/25easy

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] drill
    1 x 50 1:15 [1:15] mod
    1 x 100 2:30 [2:15] fast
    [RD1 fly, RD2 back, RD3 breast]
    [Fly drill: 2strokes right arm, 2 left arm, 2 both arms]
    [Back drill: 25 only right arm, 25 only left arm]
    [Brst drill: breastroke arms, flutter kick]

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

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 6/28/17

    by , June 27th, 2017 at 02:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    2 x 200 4:00 [3:30] 50st/50fr/50st/50fr
    8 x 50 1:00 [1:00] choice

    Main set
    1 x 300 7:30 [6:45] kick
    1 x 200 5:00 [4:30] kick
    1 x 100 2:30 [2:15] kick

    1 x 300 6:00 [5:30] IM
    1 x 200 4:00 [3:30] IM
    1 x 100 2:00 [1:45] IM

    1 x 300 4:45 [4:15] free-pull
    1 x 200 3:10 [2:45] free-pull
    1 x 100 1:30 [1:15] free-pull

    Freestyle set
    18 x 50 1:00 [1:00] pacee
    :30 rest
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 6/27/17

    by , June 26th, 2017 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    4 x 100 2:00 [1:45] 50st/50fr
    1 x 200 3:15 [3:00]
    6 x 50 1:00 [1:00] choice

    Freestyle sprint set
    1 x 200 4:00 [3:30]
    [4-6 sprint dolphin kicks, 8 sprint strokes off each wall]

    3x
    4 x 50 1:15 [1:15]
    [1 - 25 fast w/4 fast dolphin kicks]
    [2 - 35 fast w/4 fast dolphin kicks]
    [3 - 50 fast w/4 fast dolphin kicks]
    [4 - easy breathing every 7 strokes]

    2 x 50 2:30 [2:30] [hitting 100 goal time for combined two 50s]

    Kick set
    3x
    1 x 50 1:20 [1:15]
    :30 vertical kick
    1 x 50 1:30 [1:30]

    IM/stroke set
    3 x 50 1:15 [1:15] fly desc
    3 x 50 1:15 [1:15] back desc
    3 x 50 1:15 [1:15] breast desc
    1 x 50 easy

    Free/Pull set
    5 x 200 3:05 [3:00] neg split

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 6/26/17

    by , June 23rd, 2017 at 12:27 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] Alt 1st/1fr
    4 x 100 1:45 [1:30]

    Kick set
    6 x 50 1:20 [1:15]
    1 x 100 easy swim

    IM/stroke set
    2x
    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 2:30 [2:15] 100strong
    [RD1 stroke choice, RD2 IM or stroke]

    Free/Pull set
    1 x 400 6:30 [5:45] 100strong/200mod/100easy
    1 x 400 6:30 [5:45] 200strong/100mod/100easy
    1 x 400 6:30 [5:45] 300strong/100easy
    1 x 400 6:30 [5:45] 400strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 6/22/17

    by , June 21st, 2017 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] Alt 1 fist drill, 1 swim
    6 x 50 1:15 [1:15] stroke choice
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    5 x 100 2:30 [2:15] last 25 fast
    1 x 100 easy swim

    Sprint set
    4x
    1 x 50 1:15 [1:15] stroke fast
    1 x 50 1:15 [1:15] free fast
    1 x 50 1:30 [1:30] free easy

    Free/pull set
    1 x 250 4:00 [3:30] long & strong
    5 x 50 1:00 [1:00] pace
    1 x 200 3:15 [3:00] neg split
    4 x 50 :55 [:55] strong
    1 x 150 2:30 [2:15] last 50 strong
    3 x 50 :50 [:50] desc 1-3
    1 x 100 1:40 [1:30] mod
    2 x 50 :45 [:45]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 6/21/17

    by , June 20th, 2017 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    3 x 100 2:15 [2:00] IM
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    3 x 200 5:00 [4:30] last 50 strong

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] stroke drill
    1 x 50 1:15 [1:15] stroke swim
    1 x 200 4:30 [4:00] IM
    [RD1: fly, drill: left arm, right arm, both arms]
    [RD2: back, drill: left arm only 25, right arm only 25]
    [RD3: breast, drill: breastroke arms, flutter kick]

    Free/pull set
    20 x 50 1:00 [1:00] pace
    Rest :30
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 6/20/17

    by , June 19th, 2017 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    4 x 100 2:00 [1:45] [50 fist drill/50 swim]
    6 x 50 1:15 [1:15] stroke 2 of each

    Main set
    6x
    1 x 50 1:15 [1:15] kick
    1 x 50 1:15 [1:15] stroke
    1 x 50 1:00 [1:00] free

    Free/pull set
    2x
    4 x 100 1:40 [1:30]
    1 x 400 6:20 [5:45] neg split
    Rest 1:00
    8 x 50 1:00 [:50] fast

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 6/19/17

    by , June 18th, 2017 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] 25 fist drill/25 swim
    4 x 50 1:15 [1:15] stroke
    4 x 100 1:45 [1:30]

    Sprint set
    6 x 50 1:15 [1:15] stroke alt 1fast/1easy
    6 x 50 1:05 [1:00] free alt 1fast/1easy

    Main set
    3x
    1 x 100 2:30 [2:15] kick
    1 x 100 2:15 [2:15] stroke choice
    1 x 100 2:15 [2:15] IM

    Free/pull set
    2x
    1 x 200 3:20 [3:00]
    1 x 200 3:00 [2:45]
    1 x 200 2:50 [2:30]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 6/15/17

    by , June 14th, 2017 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Birthday swim: 49 x 100 1:40 [1:30]

    -OR-

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

    Main set
    1 x 200 5:00 [4:30] kick
    1 x 200 4:00 [3:45] 50st/50fr/50st/50fr
    1 x 200 3:30 [3:00] free mod
    2 x 100 2:30 [2:15] kick
    2 x 100 2:15 [2:00] IM
    2 x 100 1:45 [1:30] free neg split
    4 x 50 1:15 [1:15] kick
    4 x 50 1:15 [1:15] stroke choice
    4 x 50 1:00 [1:00] desc 1-4

    Free/pull set
    5 x 200 3:00 [2:45] long & strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 6/14/17

    by , June 13th, 2017 at 11:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 3:00 [2:30]
    6 x 100 2:15 [2:00] 50stroke/50free

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

    IM/stroke set
    4x
    1 x 50 1:15 [1:15] mod
    1 x 100 2:00 [1:45] strong
    1 x 50 1:15 [1:15] easy
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    2 x 200 3:20 [3:00] long & strong
    4 x 50 1:00 [1:00] fast
    2 x 150 2:30 [2:15] last 50 strong
    4 x 50 :50 [:50] fast
    2 x 100 1:40 [1:30] desc
    4 x 50 :45 [:40] fast

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 6/13/17

    by , June 12th, 2017 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] Alt 1 fist drill/1 swim
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:15] stroke 2 of each

    Sprint set
    4x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] fast
    [RD1/3 free, RD2/4 stroke]

    Kick/IM/stroke set
    3x
    1 x 150 3:45 [3:30] kick
    1 x 100 2:15 [2:00] IM
    1 x 50 1:15 [1:15] stroke choice

    Free/pull set
    9 x 100 1:40 [1:30] Desc 1-3, 4-6, 7-9
    9 x 50 :50 [:45] Desc 1-3, 4-6, 7-9

    Warm down
    3 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 6/12/17

    by , June 9th, 2017 at 03:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    3 x 100 2:00 [2:00] [50 fist drill/ 50 swim]
    2 x 100 1:45 [1:30]
    3 x 100 2:00 [2:00] [50 stroke/ 50 free]

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 1:20 [1:15]
    1 x 100 easy swim

    IM/stroke set
    1 x 50 1:15 [1:15] fly
    1 x 200 4:00 [5:30] IM
    1 x 50 1:15 [1:15] back
    1 x 200 4:00 [3:30] IM
    1 x 50 1:15 [1:15] breast
    1 x 200 4:00 [1:45] IM
    1 x 50 1:15 [1:15] free

    Free/pull set
    2 x 300 5:00 [4:30] neg split
    3 x 200 3:20 [3:00] desc 1-3
    6 x 100 1:40 [1:30] hold strong pace

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 6/9/17

    by , June 8th, 2017 at 02:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    6 x 50 1:15 [1:15] stroke choice
    3 x 100 1:45 [1:30]

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15] 25fast/25easy

    Main set
    4x
    1 x 50 1:20 [1:15] build to race finish
    1 x 50 1:20 [1:15] 90%
    1 x 50 1:20 [1:15] easy
    [RD1 best stroke, RD2 choice stroke, RD3/4 free]

    Free/pull set
    2 x 200 3:20 [3:00] long & strong
    4 x 150 2:30 [2:15] last 50 strong
    6 x 100 1:40 [1:20] neg split

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 6/8/17

    by , June 7th, 2017 at 12:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 300 5:30
    3 x 50 1:15 stroke
    3 x 100 1:45
    3 x 50 1:15 stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    2 x 100 2:30
    4 x 50 1:20 last 25 fast

    Main set
    6 x 100 2:15 free [alt 1 fast/1 easy]
    8 x 50 1:30 stroke [alt 2 fast/2 easy]

    Free/pull set
    1 x 400 6:40 long & strong
    4 x 100 1:40 last 25 fast
    4 x 100 1:40 pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 6/7/17

    by , June 6th, 2017 at 03:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    10 x 100 2:00 [1:45]
    [Alt 1 free/1 IM/stroke]

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

    Main set
    3x
    1 x 50 1:30 [1:15] build to race finish
    1 x 50 1:30 [1:15] 25 sprint/25 easy
    1 x 50 1:30 [1:15] 90%
    1 x 50 1:30 [1:15] easy
    [RD1 best stroke, RD2 choice stroke, RD3 free]

    Free/pull set
    2 x 200 3:20 [3:00] long & strong
    4 x 100 1:40 [1:30] neg split
    16 x 50 1:00 [1:00] pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
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