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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 8/16/17

    by , August 15th, 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 (stroke or free)]

    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
  2. Sarasota Y Sharks Masters GOLD Workout 8/15/17

    by , August 14th, 2017 at 04:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    10 x 50 1:05 alt 1stroke/1free

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

    Stroke set
    3x
    3 x 25 :45 stroke
    1 x 25 :45 easy free
    1 x 100 2:30 stroke strong
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    4 x 150 2:15 long & strong
    4 x 125 1:50 last 25 strong
    4 x 100 1:30 neg split
    4 x 75 1:05 desc
    4 x 50 :50 strong
    4 x 25 :30

    Warm down

    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 8/14/17

    by , August 13th, 2017 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY season is upon us...going to miss that long pool!

    Warm up
    4 x 150 2:30
    4 x 100 1:30
    8 x 25 :40 stroke

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

    Stroke set
    4x
    3 x 25 :45 stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 breast, RD4 choice]
    [IMs: RD1 50 fly, RD2 50 back, RD3 50 brst, RD4 50 free]

    Free/pull set
    4 x 300 4:15 neg split
    4 x 150 2:10 last 50 strong
    4 x 75 1:05 desc

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 8/11/17

    by , August 10th, 2017 at 03:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    2 x 200 3:45
    2 x 200 4:00 50st/50fr
    8 x 50 1:05 choice

    Kick set
    1 x 200 5:00
    6 x 50 1:20 desc 1-3/4-6

    Stroke set
    3x
    1 x 50 1:20 stroke drill
    1 x 50 1:20 stroke moderate
    1 x 100 2:20 stroke strong 85%
    [RD1 best stroke, RD2 worst stroke, RD3 choice]
    [Fly drill: one arm, switching every 3 strokes]
    [Back drill: two arm swim]
    [Breast drill: 2 kicks, 1 pull breathing only on pull]

    Free/pull set
    4x
    1 x 200 3:20 moderate stretch it out
    1 x 200 3:20 strong 85%

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 8/10/17

    by , August 9th, 2017 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 100 2:00
    3 x 100 2:00 50catch-up drill/50swim
    3 x 100 2:00 IM or 50st/50fr
    4 x 100 2:30 kick, last 25 fast

    Main set
    3x
    1 x 100 2:15 easy
    1 x 50 1:15 fast
    1 x 50 1:15 easy
    1 x 100 2:15 fast
    [RD1 stroke, RD2 free, RD3 choice]

    Free/pull set
    8 x 50 :50 consistent pace
    1 x 400 6:40 long & strong holding pace
    6 x 50 :50 build to fast
    1 x 300 5:00 neg split
    4 x 50 :50 desc
    1 x 200 3:20 neg split

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 8/9/17

    by , August 8th, 2017 at 03:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:45
    6 x 50 1:15 25catch-up/25swim
    1 x 200 3:30
    6 x 50 1:15 stroke 2 of each
    1 x 200 3:30

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

    Main set
    12 x 50 1:20 stroke, alt 2 fast/ 1 easy
    12 x 50 1:10 free, alt 2 fast/ 1 easy

    Free/pull set
    3 x 100 1:40 long & strong
    3 x 100 1:35 last 25 strong
    3 x 100 1:30 desc 1-3
    :30 rest
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 8/8/17

    by , August 7th, 2017 at 02:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 150 2:45
    4 x 50 1:15 stroke
    4 x 50 1:00 desc

    Main set
    4x
    1 x 100 2:30 [2:15] [1:45] 25fast/75easy
    1 x 100 2:30 [2:15] [1:45] 50fast/50easy
    1 x 100 2:30 [2:15] [1:45] 75fast/25easy
    1 x 100 2:30 [2:15] [1:45] fast
    [RD1 kick, RD2/3 stroke/IM, RD4 free, intevals left to right by round]

    Free/pull set
    16 x 50 1:00 pace
    1 x 400 strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 8/7/17

    by , August 6th, 2017 at 10:17 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    3 x 100 2:00 50fist drill/50swim
    3 x 100 2:00 50st/50fr
    3 x 100 1:45 desc 1-3

    Kick set
    1 x 200 5:00
    6 x 50 1:20 desc 1-3/4-6

    Stroke/IM set
    4x
    2 x 50 1:15 stroke choice drill
    1 x 100 2:15 IM
    [Fly drill: 3 right, 3 left, 3 both]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull, breathe on pull only]

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

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 8/4/17

    by , August 3rd, 2017 at 03:30 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 2:15 [2:00] IM
    4 x 100 1:45 [1:30]

    Main set
    4 x 50 1:20 [1:15] kick
    4 x 50 1:15 [1:10] kick
    4 x 50 1:10 [1:05] kick
    :30 rest
    4 x 50 1:15 [1:15] breast
    4 x 50 1:05 [1:00] back
    4 x 50 1:00 [:55] fly
    :30 rest
    4 x 50 1:00 [1:00] free
    4 x 50 :50 [:50] free
    4 x 50 :40 [:40] free

    Free/pull set
    1 x 400 6:20 [6:00] long & strong
    2 x 200 3:10 [2:45] neg split
    4 x 100 1:35 [1:20] desc

    Warm down

    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 8/3/17

    by , August 2nd, 2017 at 12:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:20 [1:15] 25easy/25fast

    IM/stroke set
    3x
    3 x 50 1:15 [1:15] desc 1-3
    1 x 50 1:15 [1:15] easy free
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set

    2 x 200 3:20 [3:00] neg split
    4 x 50 1:00 [1:00] descend
    2 x 150 2:30 [2:15] last 50 strong
    4 x 50 :50 [:50] descend
    2 x 100 1:40 [1:20] strong
    4 x 50 :45 [:45] fast

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 8/2/17

    by , August 1st, 2017 at 05:21 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 1:45 [1:30]
    8 x 50 1:05 [1:00] choice

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

    Freestyle set
    3x
    1 x 100 2:00 [2:00] easy
    1 x 100 2:00 [2:00] 90%

    IM/stroke set
    4x
    1 x 50 1:15 [1:15] perfect stroke
    1 x 50 1:15 [1:15] stroke 90%
    1 x 50 1:15 [1:15] free easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    4 x 150 2:30 [2:15] last 50 strong
    3 x 150 2:15 [2:05] desc 1-3
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 7/19/17

    by , July 18th, 2017 at 03:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    This is my last workout post until August 2 as I'm going on vacation. There are almost 2000 workouts in this blog, so I'm sure you can find a great workout. See you in August.

    Warm up
    4 x 150 2:45 [2:30]
    2 x 150 3:00 [2:45] 75st/IM / 75free
    4 x 50 1:00 [1:00] desc

    Main set
    3x
    1 x 200 5:00 [4:30] kick
    2 x 50 1:15 [1:15] stroke
    1 x 200 4:30 [4:00] IM
    [50s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    1 x 400 6:40 [6:00] long & strong
    2 x 200 3:10 [2:50] neg split
    4 x 100 1:30 [1:20] desc
    8 x 50 :50 [:45] hold pace

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 7/18/17

    by , July 17th, 2017 at 02:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

    Main set
    RD1 Stroke choice
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    2 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    3 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    4 x 50 1:15 [1:15] fast

    RD2 Freestyle
    1 x 50 1:00 [1:00] easy
    1 x 50 1:00 [1:00] fast
    1 x 50 1:00 [1:00] easy
    2 x 50 1:00 [1:00] fast
    1 x 50 1:00 [1:00] easy
    3 x 50 1:00 [1:00] fast
    1 x 50 1:00 [1:00] easy
    4 x 50 1:00 [1:00] fast

    Freestyle/pull set
    3 x 100 1:40 [1:30] long & strong
    3 x 100 1:35 [1:20] neg split
    3 x 100 1:30 [1:15] desc 1-3

    Warm down
    4 x 50 1:00

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

    by , July 14th, 2017 at 04:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:15 [4:45]
    2 x 150 3:15 [3:00] 75IM/75free
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] up tempo

    Kick set
    3 x 100 2:30 [2:15]
    6 x 50 1:20 [1:15] desc 1-3/4-6

    Main set
    5x
    1 x 50 1:15 [1:15] easy free
    1 x 50 1:15 [1:15] drill
    1 x 100 2:15 [2:15] fast
    [RD1 fly, RD2 back, RD3 brst, RD4 free, RD5 IM]
    [Fly drill: hands/arms underwater recovery...similar to breaststroke pullout]
    [Back drill: double-arm swim]
    [Brst drill: 2 kicks, 1 pull, breathe only during arm cycle]
    [Free drill: catch-up]

    Freestyle/pull set
    1 x 300 4:30 [4:15] long & strong
    3 x 100 1:45 [1:30] desc 1-3
    6 x 50 :55 [:50] desc 1-3/4-6
    6 x 50 :45 [:40] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 7/14/17

    by , July 13th, 2017 at 10:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY, only a one hour practice again today

    Warm up
    1 x 200 3:00
    2 x 150 3:00 75IM/75free
    3 x 100 1:30
    4 x 50 1:15 kick

    Main set
    3x
    1 x 125 2:00 IM
    3 x 25 :35 sprint
    [125s: RD1 50fly, RD2 50back, RD3 50brst]
    [25s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    4x
    1 x 150 2:10 [2:00]
    2 x 75 1:05 [1:00]
    3 x 50 :50 [:40]

    Warm down
    2 x 50 1:00

    Total: 3500
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 7/13/17

    by , July 12th, 2017 at 03:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY - only have one hour of pool time today

    Warm up
    4 x 100 1:45
    4 x 75 1:30 50st/25fr
    4 x 75 1:45 kick build to fast
    4 x 50 1:00 desc

    Main set
    2x
    3 x 75 1:30 IM
    3 x 50 :50 free
    3 x 25 :40 stroke choice

    Freestyle/pull set
    3 x 125 2:00 desc 1-3
    3 x 125 1:50 desc 1-3
    3 x 125 1:40 desc 1-3
    1 x 125 warm down

    Total: 3350
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 7/12/17

    by , July 11th, 2017 at 01:03 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] stroke
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

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

    Sprint set
    4x
    1 x 100 2:15 [2:00] easy
    1 x 100 2:15 [2:00] fast
    [RD1 IM, RD2 best stroke, RD3 stroke choice, RD4 free]

    Freestyle/pull set
    4x
    1 x 200 3:20 [3:00] long & strong
    1 x 50 1:00 [1:00]
    1 x 50 :50 [:50]
    1 x 50 :40 [:40]

    Warm down
    4 x 50 1:00

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

    by , July 10th, 2017 at 03:39 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 2:15 [2:00] 50st/50fr
    8 x 50 1:05 [1:00] [1-5 25fist drill/25swim, 6-8 free desc]
    8 x 50 1:20 [1:15] kick

    Main set
    3x
    1 x 100 2:15 [2:00] easy
    1 x 50 1:30 [1:15] fast
    1 x 50 1:30 [1:30] easy
    1 x 100 2:15 [2:00] fast
    [RD1 stroke, RD2 free, RD3 choice]

    Freestyle/pull set
    1 x 500 7:45 [7:15] long & strong
    1 x 400 6:15 [5:45] Alt. 100mod/100strong
    1 x 300 4:45 [4:15] neg split
    1 x 200 3:10 [3:00] last 50 strong
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 7/10/17

    by , July 8th, 2017 at 10:34 AM (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] Odds: fist drill, Evens: swim
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:15] stroke 2 of each

    Main set
    3x
    1 x 150 3:30 [3:00] kick
    1 x 50 1:15 [1:15] stroke drill
    1 x 150 3:00 [2:30] IM
    [50s drill: RD1 fly 3-3-3, RD2 back double-arm swim, RD3 brst arms/flutter kick]

    1 x 50 easy free

    Sprint set
    10 x 50 1:05 [1:00] choice
    [Odds: easy, Evens: fast]

    Freestyle/pull set
    3x
    1 x 150 2:30 [2:15]
    1 x 150 2:20 [2:05]
    1 x 150 2:10 [2:00]

    1 x 150 warm down

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

    by , July 6th, 2017 at 03:57 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
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