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  1. Sarasota Y Sharks Masters GOLD Workout 12/16/16

    by , December 15th, 2016 at 04:22 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
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  2. Sarasota Y Sharks Masters GOLD Workout 12/15/16

    by , December 14th, 2016 at 02:49 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
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  3. Sarasota Y Sharks Masters GOLD Workout 12/14/16

    by , December 13th, 2016 at 11:00 AM (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
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  4. Sarasota Y Sharks Masters GOLD Workout 12/13/16

    by , December 12th, 2016 at 11:34 AM (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
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  5. Sarasota Y Sharks Masters GOLD Workout 12/12/16

    by , December 11th, 2016 at 10:55 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
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  6. Sarasota Y Sharks Masters GOLD Workout 12/9/16

    by , December 8th, 2016 at 12:30 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
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  7. Sarasota Y Sharks Masters GOLD Workout 12/8/16

    by , December 7th, 2016 at 02:31 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
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  8. Sarasota Y Sharks Masters GOLD Workout 12/7/16

    by , December 6th, 2016 at 11:03 AM (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
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  9. Sarasota Y Sharks Masters GOLD Workout 12/6/16

    by , December 5th, 2016 at 11:13 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    4 x 75 1:30 IM/Stroke
    4 x 50 1:00 Descend
    1x through

    Kick set
    2 x 150 3:30 Last 50 fast
    8 x 25 :40 Sprint
    1 x 50 easy swim
    1x through

    IM/Stroke set
    1 x 75 1:20 IM
    1 x 50 1:00 Fly last 25 fast
    1 x 75 1:20 IM
    1 x 50 1:00 Back last 25 fast
    1 x 75 1:20 IM
    1 x 50 1:00 Breast last 25 fast
    1 x 75 1:20 IM
    1 x 50 1:00 Free last 25 fast
    2x through

    Free/pull set
    6 x 150 2:15 Descend 1-3/4-6
    6 x 75 1:05 Last 25 fast
    6 x 25 :30 Sprint

    Warm down
    4 x 50 1:00 easy

    Total yards: 4450

    Updated December 5th, 2016 at 04:25 PM by SharksMasters

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  10. Sarasota Y Sharks Masters GOLD Workout 12/5/16

    by , December 4th, 2016 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    Rick, thank you for the challenge and the opportunity! Very much looking forward to it.

    SCY
    Warm up
    1 x 200 3:20
    2 x 100 1:40
    4 x 50 1:15 stroke
    1 x 200 3:00
    2 x 100 1:45 IM/stroke
    4 x 50 1:00 descend

    Kick
    1 x 200 4:30
    4 x 50 1:10 25 easy/25 fast
    8 x 25 :40 sprint

    Free/pull (2x through)
    Rd#1 Rd#2
    1 x 400 6:00 5:20
    1 x 200 3:00 2:40
    1 x 100 1:30 1:20

    IM/Stroke
    8 x 25 :45 Fly #8 on 1:00
    8 x 25 :45 Back #8 on 1:00
    8 x 25 :45 Breast #8 on 1:00
    8 x 25 :45 Free

    Warm down
    4 x 50 1:00 easy

    Total: 4200 yards

    Updated December 4th, 2016 at 01:21 PM by SharksMasters

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  11. Sarasota Y Sharks Masters 5:30 AM Workout 11/29/2016

    by , November 28th, 2016 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:40 1:30
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:10

    4 X 75 free—descend 1-4— 1:15 #4 on 1:45
    4 x 50 stroke 1:10 #4 on 1:30
    Three rounds

    2 X 50 cruise 1:05
    1 x 100 fast 2:20
    Four rounds—choice

    WARM DOWN: 4 X 50 easy

    4500Y
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  12. Sarasota Y Sharks Masters 5:30 AM Workout -12/21/20122

    by , December 20th, 2012 at 01:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick-last 25 fast- 1:45
    1 X 10 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke 1:30
    Three rounds. Round 1 fly, 2 back, 3 breast.

    1 X 400 5:20
    3 X 100-descend 1-3 1:30
    Two rounds free, swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    4750Y
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  13. Sarasota Y Sharks Masters 5:30 AM Workout -09/14/11

    by , September 13th, 2011 at 04:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    2 X 200 3:00
    3 X 100 1:30
    4 X 50 descend 1-4 1:00

    1 X 200 kick followed by 100 easy swim

    4 X {3 X 50 1:15
    Swim each round as 2 fast/1 easy all choice.

    16 X 25 :30
    Fast
    #4-8-12-16 are easy

    9 X 100 1:50
    Alternate: IM-stroke-free by 100

    5 X 250 pull 3:20

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
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  14. Sarasota Y Sharks Masters 5:30 AM Workout -12/29/10

    by , December 22nd, 2010 at 03:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:40 3:20
    2 X 100 1:50 1:40
    4 X 50 1:00 :50
    Twice through. Round 1 intervals left, 2 right.

    2 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15

    SCY

    1 X 100 IM 1:45
    1 X 100 stroke 2:15
    4 X 50 choice*fast* 1:15
    Twice through

    5 X 200 free 3:00
    1/2:moderate
    Descend 3-4-5

    WARM DOWN: 4 X 50 easy 1:00
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  15. Sarasota Y Sharks Masters 5:30 AM Workout -08/16/10

    by , August 5th, 2010 at 12:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 1:45
    2 X 200 3:30
    1 X 400 -

    5 X 100 kick 2:30

    6 X 200
    odd: free 3:20
    even: IM 4:00

    10 X 100 2:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00
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