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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 3/22/18

    by , March 22nd, 2018 at 03:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    6 x 50 1:15 stroke
    3 x 100 1:45

    Kick set
    8 x 50 1:20

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

    Free/Pull set
    1 x 400 6:20 300strong/100mod
    2 x 300 5:00 200strong/100mod
    3 x 200 3:10 100strong/100mod
    4 x 100 1:40 strong

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 3/21/18

    by , March 21st, 2018 at 11:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    4 x 25 :30 strong

    Kick set
    1 x 200 4:30
    3 x 100 2:15 desc 1-3

    Stroke set
    2x
    4 x 25 :40 fly
    4 x 25 :40 back
    4 x 25 :40 brst
    [Swims 1/2: perfect stroke, 3/4: strong]

    Free/pull set
    2 x 250 3:45 long & strong
    5 x 100 1:30 last 25 strong
    10 x 50 :45 strong and consistent

    Sprint set
    2x
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 3/14/18

    by , March 13th, 2018 at 01:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:30 [2:30]
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 vertical kick
    1 x 50 1:30 [1:15] fast

    Stroke set
    4 x 50 1:15 [1:05] fly
    4 x 50 1:15 [1:05] back
    4 x 50 1:15 [1:05] brst
    4 x 50 1:00 [1:00] free
    1 x 200 IM

    Free/pull set
    3 x 200 3:10 [3:00] long & strong
    3 x 150 2:20 [2:10] last 50 strong
    3 x 100 1:30 [1:20] neg split
    3 x 50 :50 [:50] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 3/13/18

    by , March 12th, 2018 at 01:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    4 x 25 :30 strong

    Kick set
    1 x 200 4:30
    8 x 25 :40 fast

    Stroke set
    3x
    3 x 25 :40
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    20 x 25 :30
    [Alt 1 easy, 3 fast, all choice]

    Freestyle/pull set
    20 x 100 1:30
    [Alt 1 easy/3 strong]

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 3/12/18

    by , March 11th, 2018 at 10:23 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:30
    3 x 100 1:40
    8 x 25 :40 stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    1 x 100 2:15
    4 x 50 1:15
    8 x 25 :45 fast

    Freestyle/pull set
    8 x 50 :50 pace
    1 x 400 6:00
    6 x 50 :50 desc 1-3/4-6
    1 x 300 4:30 neg split
    4 x 50 :50 strong
    1 x 200 best effort

    Stroke/sprint set
    4x
    1 x 50 1:00 easy
    2 x 25 :45 fast
    2 x 25 :45 easy
    1 x 50 1:00 fast
    [Fast swims: RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Easy swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 3/9/18

    by , March 8th, 2018 at 11:32 AM (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]
    4 x 50 1:00 [:50] desc 1-3

    Main set
    1 x 200 5:00 [4:30] kick
    1 x 200 3:45 [3:45] 50st/50fr/50st/50fr
    1 x 200 3:45 [3:00] IM
    2 x 100 2:30 [2:15] kick
    2 x 100 2:00 [1:45] stroke
    2 x 100 2:00 [1:45] IM
    4 x 50 1:15 [1:15] kick
    4 x 50 1:15 [1:05] IM order
    4 x 50 1:00 [1:00] choice

    Free/pull set
    6 x 200 3:00 [2:45] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 3/8/18

    by , March 7th, 2018 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 strong

    Kick set
    1 x 200 4:30
    8 x 25 :45 fast

    Freestyle/pull set
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc
    2 x 150 2:10 neg split
    4 x 75 1:05 desc
    3 x 100 1:30 last 25 strong
    4 x 75 1:05 desc

    Stroke set
    3x
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:05 25fly/25back
    1 x 50 1:05 25brst/25free
    1 x 100 2:00 IM strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 3/6/18

    by , March 5th, 2018 at 01:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    4 x 100 1:30
    6 x 25 :30 strong

    Kick set
    6 x 50 1:10
    6 x 25 :40 fast

    Stroke set
    3x
    2 x 25 :40 perfect stroke
    1 x 100 2:00 IM
    [25s: RD1 fly, RD2 back, RD3 brst]
    [Desc IMs by round 1-3]

    Sprint set
    2x
    3 x 25 :20
    4 x 25 :25
    5 x 25 :30
    [All swims choice]

    Free/pull set
    3 x 200 3:00 long & strong
    3 x 100 1:30 desc 1-3
    3 x 50 :50 mod
    3 x 100 1:20 desc 1-3
    3 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4750
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 3/5/18

    by , March 2nd, 2018 at 11:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:20
    4 x 75 1:30 IM/stroke
    5 x 50 :50 desc 1-5

    Kick set
    3 x 100 2:15 last 25 fast

    Main set
    4x
    1 x 100 2:00
    2 x 75 1:30
    3 x 50 1:00
    4 x 25 :45
    [RD1 25s fast, RD2 50s fast, RD3 75s fast, RD4 100 fast]
    [All swims are choice]
    [All non fast swims are mod w/perfect stroke]

    Free/pull set
    8 x 100 1:30 odds: build, evens: strong

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 3/2/18

    by , March 1st, 2018 at 02:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:30
    6 x 50 1:05 choice
    2 x 100 1:30
    12 x 25 :30 choice

    Main set
    2x
    1 x 100 2:10 kick
    6 x 25 :40 IM order 2 of each
    1 x 100 2:00 IM
    1 x 100 2:10 kick
    6 x 25 :30 choice
    1 x 100 2:00 choice

    Free/pull set
    1 x 400 6:00 long & strong
    1 x 300 4:30 neg split
    1 x 200 3:00 last 50 strong
    1 x 100 1:30 mod
    1 x 100 1:20 mod
    1 x 200 2:40 last 50 strong
    1 x 300 4:00 neg split
    1 x 400 5:20 long & strong

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 3/1/18

    by , February 28th, 2018 at 02:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    5 x 50 1:00 desc 1-5
    6 x 25 :30 strong

    Kick set
    2 x 150 3:30
    8 x 25 :45 fast

    Sprint set
    3x
    1 x 75 1:10 stroke
    1 x 50 1:10 stroke
    1 x 25 1:10 stroke
    3x
    1 x 75 1:00 free/choice
    1 x 50 1:00 free/choice
    1 x 25 1:00 free/choice

    Free/pull set
    4 x 250 3:45 neg split
    4 x 125 1:45 last 25 strong
    4 x 75 1:00 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 2/28/18

    by , February 27th, 2018 at 01:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    6 x 100 2:00 [1:45]
    8 x 50 1:10 [1:05] choice

    Kick set
    3x
    1 x 50 1:20 [1:15]
    1:00 [vertical kick]
    1 x 50 1:20 [1:15] fast

    Stroke set
    4x
    1 x 50 1:15 [1:05] perfect stroke
    1 x 100 2:00 [1:45] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    8 x 50 1:15 [1:05] alt 1easy/1fast choice

    Free/pull set
    9 x 100 1:40 [1:30] desc 1-3/4-6/7-9
    1 x 100 2:00 [1:45] best effort
    9 x 50 :50 [:50] desc 1-3/4-6/7-9
    1 x 50 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  13. sarasota Y Sharks Masters GOLD Workout 2/27/18

    by , February 26th, 2018 at 10:46 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

    Stroke set
    6 x 100 2:00 [1:45] IM desc 1-3/4-6

    Sprint set
    1 x 50 :40 [:40]
    2 x 50 :45 [:45]
    3 x 50 :50 [:50]
    4 x 50 :55 [:55]
    [All swims choice]

    Free/pull set
    7 x 200 3:15 [3:00] neg split
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 2/26/18

    by , February 23rd, 2018 at 02:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Free/pull set
    3 x 150 2:30 [2:15] long & strong
    3 x 150 2:25 [2:10] neg split
    3 x 150 2:20 [2:05] desc 1-3
    1 x 150 best effort

    Stroke set
    3x
    2 x 50 1:15 [1:05] #1drill, #2perfect stroke
    1 x 200 3:45 [3:15] IM
    [50s: RD1 fly, RD2 back, RD3 brst]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: double-arm]
    [Brst drill: brst arms w/flutter kick]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 2/23/18

    by , February 22nd, 2018 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    2x
    1 x 200 3:30
    6 x 50 1:10 choice

    Main set
    3x
    2 x 50 1:20 kick desc 1-2
    2 x 50 1:10 stroke desc 1-2
    2 x 50 1:20 kick desc 1-2
    2 x 50 1:00 free/choice desc 1-2

    Free/pull set
    8 x 50 1:00 pace
    4 x 100 1:40 desc 1-4
    2 x 200 3:20 neg split
    1 x 400 long & strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 2/22/18

    by , February 21st, 2018 at 11:16 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/st
    4 x 75 1:45 kick
    4 x 100 1:30

    Main set
    8x
    1 x 75 1:20 mod
    1 x 50 1:05 build
    1 x 25 :40 sprint
    [Odd rounds: stroke, Evens rounds: free/choice]

    Free/pull set
    4 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 50 :50 desc 1-4
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 2/21/18

    by , February 20th, 2018 at 01:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    2x
    3 x 50 1:20 [1:15] desc 1-3
    1 x 50 1:30 [1:15] fast

    USMS Winter Fitness Challenge
    30:00 [straight swim]

    Sprint set
    4x
    1 x 50 1:15 [1:05] 25blast/25easy
    1 x 50 1:15 [1:05] 25easy/25blast
    1 x 50 1:15 [1:05] easy
    1 x 50 1:15 [1:05] blast
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 2/20/18

    by , February 19th, 2018 at 11:29 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    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)

    Sprint set
    2x
    1 x 50 1:20 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:20 fast
    [All swims choice]

    Free/pull set
    5x
    1 x 225 3:20 long & strong
    1 x 75 1:10 fast

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 2/19/18

    by , February 18th, 2018 at 11:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    8 x 25 :30 strong

    Kick set
    2 x 100 2:15
    4 x 75 1:40 last 25 fast

    Freestyle/pull set
    2 x 300 4:30 long & strong
    4 x 150 2:05 neg split
    8 x 75 1:00 last 25 fast

    Stroke set
    4x
    6 x 25 :40 desc 1-3/4-6
    1 x 100 2:00 strong
    [RD1 best stroke no free, RD2 worst stroke no free, RD3/4 choice]\

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 2/14/18

    by , February 13th, 2018 at 02:13 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] 25fist drill/25 swim
    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
    4 x 50 1:20 [1:15]
    4 x 50 1:10 [1:10]

    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 choice]

    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] neg split
    1 x 100 2:00 [1:45] fast
    3 x 100 1:30 [1:15] desc1-3
    1 x 100 fast

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized