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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 5/9/17

    by , May 8th, 2017 at 08:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    Y-Nats is over, so we're getting back to our normal yardage. LC season is upon us.

    LCM intervals left, SCY intervals right

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

    Kick set
    2 x 100 2:40 [2:15]
    6 x 50 1:20 [1:15] 25fast/25easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 200 4:00 [3:30] IM
    [50s: RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    4 x 150 2:30 [2:05] last 50 strong
    3 x 100 1:40 [1:30] neg split
    6 x 50 :50 [:45] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 5/3/17

    by , May 2nd, 2017 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    Y-Nats starts Thursday! Next workout post will be for May 9 when we're back to our regular workouts.

    Warm up
    2 x 100 1:45
    6 x 50 1:00 choice
    2 x 100 1:30
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    2 x 100 2:15

    Main set
    1 x 300 5:00 good turns, streamlines, and technique
    6 x 50 1:15 2st/1fr
    12 x 25 :45 choice 3fast/1easy

    Race pace set
    8 x 25 1:00
    [odds: build to race pace]
    [evens: sprint 20]

    Warm down
    4 x 50 1:00

    Total taper: 2500

    Optional set
    12 x 50 1:00 [500 or 1000 pace]
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 5/2/17

    by , May 1st, 2017 at 02:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:45
    4 x 75 1:30 IM/stroke

    Kick set
    4 x 50 1:15
    6 x 25 :45 fast

    Main set
    1 x 400 6:00 [fins optional]
    4 x 100 2:00 [choice 50fast/50easy]

    Blocks race pace set
    2 x 50 3:00 choice build to race pace
    3 x 50 4:00 choice race pace

    Warm down
    4 x 50 1:00

    Total taper: 2500

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    2 x 200 3:00 long & strong
    2 x 200 2:40 neg split
    2 x 200 2:30 desc
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 5/1/17

    by , April 30th, 2017 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    Y-Nats starts Thursday...GO SHARKS

    Warm up
    2 x 100 1:45
    4 x 50 1:00 desc
    6 x 25 :45 stroke 2 of each
    4 x 50 1:00 desc
    2 x 100 1:30

    Kick set
    3 x 100 2:15

    Main set
    4 x 100 2:00 alt 1IM/1free
    8 x 50 1:15 2st/2free

    Blocks race pace set
    4 x 50 2:00 sprint 25, good turn & breakout, easy back
    1 x 100 race pace choice

    Warm down
    4 x 50 1:00

    Total taper: 2550

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    1 x 300 4:15 long & strong
    2 x 150 2:05 last 50 strong
    3 x 100 1:20 desc
    6 x 50 :50 pace
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 4/28/17

    by , April 27th, 2017 at 01:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    6 x 25 :45 stroke 2 of each
    4 x 50 1:00 desc
    6 x 25 :45 stroke 2 of each
    2 x 100 1:30

    Kick set
    2 x 100 2:15
    6 x 25 :45 fast

    Main set
    2x
    9 x 25 :45 2 fast/1 easy
    1 x 25 1:00 easy
    2 x 50 1:30 90%
    [RD1 stroke, RD2 free]

    Race pace set
    2 x 200 6:00 [broken 10secs @100]

    Warm down
    4 x 50 1:00

    Total taper: 2550

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    6 x 200 3:00 desc 1-3/4-6
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 4/27/17

    by , April 26th, 2017 at 11:20 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:20
    2 x 100 1:40
    6 x 50 1:00 stroke 2 of each
    2 x 100 1:30

    Kick set
    3 x 50 1:15
    6 x 25 :45 fast

    Main set
    2x
    4 x 25 :45 perfect stroke
    3 x 50 1:15 build to race pace
    4 x 100 2:00 alt 1 fast/1 easy
    [RD1 stroke/IM, RD2 free]

    Race pace blocks set
    4 x 50 3:00 race pace choice

    Warm down
    4 x 50 1:00

    Total taper: 3000

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    6 x 150 2:05 last 50 strong

    Total w/optional: 3800 or 3900
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 4/26/17

    by , April 25th, 2017 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

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

    Main set
    6 x 100 2:00 free alt 1 fast/1 easy
    12 x 50 1:15 stroke alt 1 fast/1 easy

    Race pace set
    3 x 100 4:00 race pace

    Warm down
    4 x 50 1:00

    Total taper: 3000

    Optional set
    Distance swimmers
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    1 x 400 5:45 neg split
    1 x 300 4:15 neg split
    1 x 200 2:45 neg split
    1 x 100 best effort

    Total w/optional: 3800
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 4/25/17

    by , April 24th, 2017 at 01:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    2 x 100 1:45
    12 x 25 :45 stroke
    2 x 100 1:30

    Kick set
    3 x 100 2:15 last 25 strong

    Main set
    2x
    4 x 25 :45 stroke perfect stroke
    1 x 100 2:00 IM/stroke strong
    1 x 100 2:00 free easy
    4 x 25 :45 free perfect stroke
    1 x 100 2:00 free strong
    1 x 100 2:00 free easy

    Blocks race pace set
    2x
    1 x 100 5:00 race pace
    2x
    1 x 50 3:00 race pace

    Warm down
    4 x 50 1:00

    Total taper: 3000

    Optional set
    Distance swimmers
    12 x 50 1:00 [500 or 1000 pace]
    -OR-
    4 x 200 3:00 desc & neg split
    Total w/optional: 3600
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 4/21/17

    by , April 20th, 2017 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:15
    6 x 25 :45 stroke 2 of each
    3 x 100 1:30
    6 x 25 :45 stroke 2 of each
    6 x 50 :50 desc 1-3/4-6

    Kick set
    8 x 50 1:15 25fast/25easy
    1 x 100 free easy

    IM/stroke set
    3x
    2 x 50 1:15 stroke [perfect stroke & turn]
    1 x 50 1:00 stroke 90%
    1 x 50 2:00 free easy
    [Either best stroke or IMers RD1 fly, RD2 back, RD3 brst]

    Freestyle set
    4x
    2 x 50 1:00 strong 90%
    1 x 50 1:15 easy

    Blocks set
    3x
    1 x 100 4:00 race pace choice

    Warm down
    4 x 50 1:00

    Total taper: 3400

    Optional set
    4 x 150 2:05 last 50 strong

    Total w/optional: 4000
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 4/19/17

    by , April 18th, 2017 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 50 1:15 stroke 1 of each
    3 x 100 1:30
    6 x 25 :45 stroke 2 of each
    4 x 75 1:15

    Kick set
    1 x 200 4:30
    6 x 25 :40 sprint

    IM/stroke set
    3x
    4 x 25 :45 best stroke
    1 x 75 1:30 IM/stroke
    1 x 75 2:00 free easy

    Freestyle set
    2x
    1 x 50 1:30 sprint 25, good turn & breakout, then easy
    1 x 50 1:30 easy
    1 x 100 3:30 100%

    Freestyle pull set
    5 x 100 2:00 50fast/50easy

    Warm down
    4 x 50 1:00

    Total taper: 3300

    Freestyle (optional) set
    3 x 200 3:00 neg split & desc
    3 x 100 1:30 desc

    Total w/optional: 4200
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 4/18/17

    by , April 17th, 2017 at 03:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    4 x 50 1:15
    10 x 25 :45 sprint

    Free/IM/stroke set
    4x
    1 x 100 2:00 free
    1 x 100 2:00 IM/stroke

    Freestyle blocks & race pace set
    3x
    1 x 25 1:00 build to race finish
    1 x 25 1:00 blocks sprint 20

    3x
    1 x 50 1:00 blocks 100%
    1 x 50 2:00 easy

    Freestyle pull set
    1 x 400 6:00 stretch it out, good turns/streamlines

    Warm down
    4 x 50 1:00

    Total taper: 3500

    Freestyle (optional) set
    4 x 200 3:00 neg split and desc

    Total w/optional: 4300
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 4/17/17

    by , April 15th, 2017 at 12:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY taper

    Warm up
    4 x 100 1:45
    8 x 25 :40 stroke 2 of each
    4 x 100 1:30
    8 x 25 :40 stroke 2 of each

    Kick set
    1 x 100 2:15
    8 x 25 :40 sprint kick
    1 x 100 2:00 free easy

    Freestyle set
    8 x 100 2:00
    [alt 1 fast/1 easy]

    IM/stroke set
    3x
    2 x 25 :45 stroke 90%
    2 x 25 :45 free easy

    Freestyle race pace set
    3 x 200 6:00 [broken @100 for 10 secs]

    Warm down
    4 x 50 1:00

    Total taper: 3500

    Freestyle pull set (optional)
    6 x 150 2:15 [desc 1-3/4-6 & neg split each]

    Total w/optional: 4400
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 4/14/17

    by , April 13th, 2017 at 03:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY, we start our taper for YMCA Masters Nationals - GO SHARKS

    Warm up
    2 x 150 2:40
    2 x 100 1:40
    4 x 75 1:30 IM/stroke
    2 x 100 1:30
    2 x 150 2:20

    Kick set
    2 x 100 2:15
    8 x 25 :40 alt 1fast/1easy
    1 x 100 1:45 free easy

    Freestyle sprint set
    12 x 25 :40
    [Odds: build to race finish, Evens: sprint 20]

    IM/stroke set
    1 x 100 2:15 [25fast/75 easy]
    1 x 100 2:15 [50fast/50easy]
    1 x 100 2:15 [75fast/25easy]
    1 x 100 2:15 [fast]
    [All fast swims best stroke]

    Freestyle main set
    2 x 100 2:00 [25fast/75easy]
    2 x 100 2:00 [50fast/50easy]
    2 x 100 2:00 [75fast/25easy]
    2 x 100 2:00 [fast]

    Warm down
    4 x 50 1:00

    Total taper: 3500

    Freestyle pull set (optional)
    1 x 400 5:45 long & strong
    1 x 300 4:00 neg split
    1 x 200 2:45 mod
    1 x 100 1:30 best effort

    Total w/optional set: 4500
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 4/13/17

    by , April 12th, 2017 at 04:31 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 [2:00] 50st/50fr
    4 x 100 1:45 [1:30]

    Kick set
    2 x 100 2:30 [2:15]
    4 x 50 1:15 [1:15]

    Freestyle sprint set
    3x
    3 x 50 1:15 [1:15] strong
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 100 2:15 [2:00] IM
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    3x
    3 x 100 1:45 [1:30] desc
    1 x 100 2:15 [2:00] strong 90%

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 4/12/17

    by , April 11th, 2017 at 04:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [2:00] 25st/25fr
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

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

    Freestyle sprint set
    6 x 100 2:00 [2:00] strong 85-90%
    rest :30
    1 x 100 2:00 [2:00] 100%
    1 x 100 2:00 [2:00] easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke strong
    rest :30
    1 x 50 1:15 [1:15] stroke 100%
    1 x 50 1:15 [1:15] free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    4 x 100 1:40 [1:30] desc
    8 x 50 1:05 [:55] alt 3 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 4/11/17

    by , April 10th, 2017 at 12:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 50 1:15 [1:15] stroke
    2 x 150 2:30 [2:15]
    2 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]

    Kick set
    6 x 50 1:15 [1:15] alt 1 strong/1 easy

    Freestyle sprint set
    3x
    3 x 50 1:05 [1:00] strong & consistent
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    2x
    2 x 100 2:10 [2:00] IM/stroke
    1 x 50 1:10 [1:00] easy free

    Free/pull set
    3x
    1 x 200 3:20 [3:00]
    1 x 150 2:30 [2:15]
    1 x 100 1:40 [1:30]
    1 x 50 1:20 [1:00] easy
    [RD1 100 strong, RD2 150 strong, RD3 200 strong]
    [All other swims neg split]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 4/10/17

    by , April 9th, 2017 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

    Free sprint set
    3x
    1 x 50 1:00 [1:00] mod
    1 x 100 1:45 [1:30] strong
    1 x 50 1:30 [1:30] easy

    IM/stroke set
    3x
    1 x 150 3:00 [2:30] IM (fly, back, brst)
    1 x 50 1:30 free easy

    Free/pull set
    3 x 150 2:30 long & strong
    3 x 150 2:20 last 50 strong
    3 x 150 2:15 neg split
    1 x 150 warm down

    Total: 4200
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 4/7/17

    by , April 6th, 2017 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    2x
    1 x 200 3:30
    2 x 100 1:45
    4 x 50 1:15 stroke 1 of each
    4 x 50 1:15 kick

    Free sprint set
    3x
    1 x 50 1:00 mod
    2 x 50 1:00 strong
    1 x 50 1:30 easy
    [be consistent on each round of strong swims]

    IM/stroke set
    3x
    3 x 50 1:15 stroke strong
    1 x 50 1:30 free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    2 x 200 3:20
    2 x 200 3:00
    Rest 1:00
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 4/6/17

    by , April 5th, 2017 at 02:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15] desc 1-3/4-6

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] stroke
    1 x 50 1:00 [1:00] free easy
    1 x 100 2:15 [2:00] IM
    RD1 fly, RD2 back, RD3 brst

    Free/pull set
    3x
    2 x 100 1:45 [1:30] strong
    1 x 100 2:00 [2:00] easy

    3x
    3 x 50 1:00 [1:00] strong
    1 x 50 1:15 [1:15] easy

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 4/5/17

    by , April 4th, 2017 at 04:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 2:15 [2:00] 25st/25fr
    2 x 100 1:45 [1:30]
    6 x 50 1:15 alt 1stroke/1free
    1 x 100 2:30 [2:15] kick

    Freestyle sprint set
    3x
    1 x 50 1:00 mod
    1 x 100 1:45 [1:30] 90%
    1 x 50 1:30 easy

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

    IM/stroke set
    4x
    1 x 50 1:30 stroke mod
    1 x 50 1:15 stroke 90%
    1 x 50 1:30 free easy

    Free/pull set
    4 x 100 1:45 [1:30] long & strong
    4 x 100 1:40 [1:20] last 25 strong
    4 x 100 1:30 [1:15] neg split

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized