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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

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

    by , November 29th, 2016 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 x 100 swim

    1 X 200 IM 3:30
    1 x 200 free 3:00
    Three rounds. Descend by rounds 1-3

    1 X 25 :45 :30
    1 X 50 1:00 :50
    1 X 75 1:30 1:10
    1 x 100 2:00 1:30
    Four rounds.
    Rounds 1/2--intervals left--stroke or IM
    Rounds 3/4--intervals right--free
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 100 is fast
    Round 4: 75 is fast

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  2. 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
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/28/2016

    by , November 25th, 2016 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 50 descend 1:00 1:00
    Three rounds. Round 1 intervals left, 2 and 3 right.

    1 X 300 kick

    12 X 50--choice-- 1:05
    odd: easy
    evn: fast

    1 x 100 free 1:30
    1 X 100 IM 1:45
    1 X 100--best stroke-- 2:15
    Three rounds

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2 warm down on 2:00

    4700Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 11/25/2016

    by , November 23rd, 2016 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    4 X 50 kick 1:10 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 x 50 swim

    1 X 300 IM 5:15
    3 x 100 IM 1:45
    4 X 25 stroke/choice :40 #4 on 1:00
    Two rounds--25 swims are up tempo

    6 x 200 pull 3:00
    1/2: long and strong
    3/4: negative split
    5/6: best effort

    WARM DOWN: 4 X 50 easy

    4550Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 11/23/2016

    by , November 22nd, 2016 at 12:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    1 X 400 kick

    12 X 50 1:05--choice
    #3-6-9-12 are fast

    1 X 300 4:30 4:00
    3 x 100--descend-- 1:30 1:20
    4 X 50--descend-- 1:00 1:00
    Two rounds, swim or pull. Round 1 intervals left, 2 right.
    50's: start strong and descend

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 11/22/2016

    by , November 21st, 2016 at 11:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right

    6 x 75 kick 1:40
    Last 25 fast
    1 X 100 swim

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

    8 x 150 pull 2:15
    100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 11/21/2016

    by , November 18th, 2016 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1/3: IM or stroke on 2:00
    Rounds 2/4: free
    Swim #1: moderate, 2-build, 3-fast
    All choice

    3 X 50 1:10
    1 X 100 kick 2:30
    50's: 1-moderate, 2 25 fast/25 easy, 3-fast

    WARM DOWN: 4 X 50 easy

    4100Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 11/18/2016

    by , November 17th, 2016 at 11:01 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    12 X 25 sprint kick :454
    1 X 10 swim

    4 X 50 1:15 1:00
    4 X 75 1:45 1:30
    4 x 100 2:15 2:00
    Two rounds--descend each group 1-4/ #4 is fast
    Round 1: stroke or IM/intervals left
    Round 2: free/intervals right

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 11/17/2016

    by , November 16th, 2016 at 11:13 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:20
    1 X 50 1:00
    4 X 25--up tempo- :40 #4 on 1:20
    Four rounds.
    Round 1 is fly, 2 back, 3 breast, 4 free

    15 X 100 pull
    5 on 1:25
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 11/16/2016

    by , November 15th, 2016 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    1 X 50 fast 1:00
    Two rounds

    10 X 50 kick 1:10
    #6-10: 25 sprint/25 moderate
    1 X 100 swim

    1 X 50 easy 1:00
    1 X 50 build 1:05
    1 X 100 fast 2:10
    Four rounds--choice

    1 X 200 3:00
    3 X 100 1:30
    Three rounds--pull
    Descend 200's 1-3 by round
    100's: each round faster

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 11/15/2016

    by , November 14th, 2016 at 12:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    4 ON 1:50
    4 ON 1:45
    4 ON 1:40

    4 X (8 X 50
    Round 1: kick on 1:15
    Round 2: free on :50
    Round 3: stroke(choice) on 1:15
    Round 4: 25 sprint/25 easy (choice) on 1:15

    6 X 250 pull 4:00
    1-3: 200 cruise/50 fast
    4-6: 150 cruise/100 fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 11/14/2016

    by , November 11th, 2016 at 11:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    Back to work!

    SCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    2 X 100 IM 2:00
    4 X 50--1 of each-- 1:15
    Three rounds

    5 x 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/11/2016

    by , November 10th, 2016 at 10:51 AM (Sarasota Y Sharks Masters GOLD Workout)
    Day before the meet workout.

    SCM
    WARM UP:
    2 X 200 3:45
    3 X 100 1:45

    1 X 400
    alternate 100 kick/100 swim

    10 X 50 1:20
    #3-6-9 are fast--choice

    8 X 25
    odd: blocks--sprint 20
    even: build to race finish

    1 X 50 blocks

    Relay starts

    WARM DOWN
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/10/2016

    by , November 9th, 2016 at 07:25 AM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep for this weekend

    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40

    1 X 400
    Alternate 100 kick/100 swim

    5 X 100--choice-- 2:00
    75 perfect stroke/25 fast

    6 x 25
    3-build to race finish
    3- blocks--sprint 20

    $$$$ Choice of sets $$$$
    sprint/middle distance: 10 X 50 1:15--choice
    odd: perfect stroke/cruise
    even: descend 2-4-6-8-10

    OR

    distance: 14 X 50 1:00
    odd: perfect
    even: race pace

    WARM DOWN
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/09/2016

    by , November 8th, 2016 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep workout

    SCY
    WARM UP:
    2 X 150 2:30
    6 X 100 1:30

    1 X 200 kick 4:30
    8 X 25 sprint kick :45
    1 x 50 swim

    4 X 50 1:00
    4 X 25 sprint :45
    Three rounds--choice
    50's: odd: easy even: strong

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/08/2016

    by , November 7th, 2016 at 12:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep workout

    SCY
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    2 X 100 kick 2:15
    8 X 25 sprint kick :45

    4 X 100 --choice-- 2:15
    odd: easy even: strong

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards
    1 X 75 easy

    $$$$ RACE PACE SWIMS $$$$
    1 X 50 blocks
    1 X 100 easy
    1 x 50 blocks
    4 X 50 warm down
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 11/07/2016

    by , November 4th, 2016 at 12:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    We host a SCM meet next weekend. Workouts will be a bit shorter this week.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:10
    1 x 100 swim

    4 x 100 2:15
    12 X 50 1:15
    All choice. Odd swims easy, evens strong--both 50's and 100's

    8 x 25
    odd: build to race finish
    even: sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 11/04/2016

    by , November 3rd, 2016 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:45 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick +100 swim

    12 X 50 1:15--choice
    #3-6-9-12 are fast

    1 X 100 easy 2:00
    1 X 50 @100% 1:30
    1 X 75 easy 1:30
    1 X 25 sprint 1:00
    Three rounds--choice

    4 X 150 2:15
    6 x 50 :45
    Descend 50's 1-3/4-6, swim or pull

    WARM DOWN: 4 X 50 easy

    4050Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 11/03/2016

    by , November 2nd, 2016 at 11:35 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:10
    1 x 100 swim

    4 X 100 2:15--choice
    odd: easy even: strong

    4 X 25 sprint :45
    1 X 25 easy 1:00
    Four rounds, choice

    4 X 200 3:00
    4 x 100 1:30
    4 X 75 1:10
    4 x 50 :45
    Pull-descend each group 1-4

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 11/02/2016

    by , November 1st, 2016 at 02:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    2 X 100 1:40
    3 X 50 descend 1:00
    Two rounds

    1 X 300 kick + 100 swim

    1 X 200 3:30
    4 X 25 sprint :30
    1 X 150 2:45
    6 X 25 sprint :40
    1 X 100 2:00
    8 x 25 sprint :45
    1 X 50 easy
    CHOICE

    6 X 150 2:15
    6 X 100 1:30
    Pull.
    Cruise swims 1/2, descend 3-6

    WARM DOWN: 4 X 50 easy

    4150Y
    Categories
    Swim Workouts
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