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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 1/26/17

    by , January 25th, 2017 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    60 x 100 1:30 birthday swim (6000 yards)

    -OR-

    Warm up
    4 x 100 1:40 1:30
    4 x 50 stroke 1:10 1:00
    4 x 25 choice :40 :30
    2x through
    RD1 intervals left, RD2 intervals right

    Kick set
    2 x 100 2:15
    4 x 50 last 25 strong 1:10

    IM/Stroke set
    10 x 25 strong and consistent RD1-3 on :40, RD4 on :30
    1 x 50 best effort 1:20
    4x through
    RD1 fly, RD2 back, RD3 breast, RD4 free

    Free/pull set
    1 x 500 long and strong 6:30
    2 x 250 last 50 strong 3:15
    5 x 100 descend 1-3, last two easy warm down 1:15

    Total: 4500 yards
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 1/25/17

    by , January 24th, 2017 at 11:19 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right
    Warm up
    2 x 100 2:00 1:45
    2 x 100 1:45 1:30
    2 x 100 kick 2:30 2:15
    4 x 50 1:00 1:00
    4 x 50 stroke 1:15 1:00
    4 x 50 kick 1:20 1:15

    IM/Stroke set
    1 x 100 reverse IM 2:00 1:45
    1 x 50 fly 1:10 1:00
    1 x 50 back 1:10 1:00
    1 x 50 breast 1:10 1:00
    1 x 50 free 1:00 1:00
    1 x 100 IM 2:00 1:45
    *Break 30 seconds between rounds
    2x through

    Free/pull set
    2 x 300 5:00 4:30 long and strong
    4 x 150 2:30 2:15 descend
    6 x 100 1:30 1:20

    Warm down
    4 x 50 1:15 1:00

    Total: 4000 meters/yards
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 1/24/17

    by , January 23rd, 2017 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 50 stroke 1:15
    4 x 100 1:30
    4 x 50 descend :50

    Kick set
    1 x 100 2:15
    6 x 25 sprint :40

    Freestyle sprint set
    2 x 50 moderate 1:00
    2 x 100 85-90% 2:30
    2 x 50 moderate 1:00
    4 x 50 85-90% 1:30
    2 x 50 moderate 1:00
    8 x 25 sprint :30
    1 x 50 easy

    IM/Stroke set
    2 x 50 free moderate 1:00
    2 x 100 IM/stroke 85-90% 2:30
    2 x 50 free moderate 1:00
    4 x 50 stroke choice 85-90% 1:45
    2 x 50 free moderate 1:00
    8 x 25 stroke choice sprint :35
    1 x 50 easy free

    Free/pull set
    3 x 100 1:30
    3 x 100 1:20
    3 x 100 1:15
    1 x 100 easy warm down

    Total: 4350 yards
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 1/23/17

    by , January 21st, 2017 at 01:09 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 IM/stroke 2:00 1:45
    3 x 100 1:45 1:30
    6 x 50 choice 1:05 1:00

    Kick set
    1 x 150 3:45 3:30
    3 x 50 up tempo 1:15 1:05

    IM/Stroke set
    1 x 150 IM 3:30 3:00
    1 x 50 free moderate 1:00 1:00
    3 x 50 stroke (one of each) 1:10 1:05
    1 x 50 free moderate 1:00 1:00
    2x through

    Free/pull set
    1x (300-200-100) 1:45 base (5:15-3:30-1:45) 1:30 base
    2x (200-100) 1:40 base 1:20 base
    3x (100) 1:30 1:15

    Warm down
    4 x 50 1:15 1:00

    Total: 4000 meters/yards
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 1/20/17

    by , January 19th, 2017 at 11:21 AM (Sarasota Y Sharks Masters GOLD Workout)

    LCM intervals left, SCY intervals right

    Warm up
    1 x 250 4:30 4:00
    5 x 50 1:10 1:00
    1 x 200 3:20 3:00
    4 x 50 stroke choice 1:20 1:15
    1 x 100 1:40 1:30
    2 x 50 choice 1:00 :45

    Kick set
    8 x 50 1:20 1:10

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

    Free/pull set
    4 x 200 moderate 3:30 3:00
    4 x 100 negative split 1:40 1:30
    8 x 50 descend 1-3, 4-6, last 2 warm down 1:00 :50

    Total: 4000 meters/yards
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 1/19/17

    by , January 18th, 2017 at 01:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 50st/50fr/50st 2:30
    3 x 100 1:30
    4 x 50 descend 1:00

    Kick/IM/Stroke/Free set
    1 x 200 Kick 4:30
    1 x 200 IM 3:30
    1 x 200 Free negative split 3:00
    2 x 100 Kick 2:15
    2 x 100 IM descend 1:45
    2 x 100 Free last 25 strong 1:30
    4 x 50 Kick 1:15
    4 x 50 Stroke choice 1:00
    4 x 50 Free sprint :45

    Free/pull set
    1 x 400 long and strong 5:30
    4 x 100 descend 1-4 1:30
    8 x 50 hold strong pace on each, be consistent :50
    16 x 25 sprint (no gear) :30

    Warm down
    4 x 50 1:00

    Total: 4600 yards
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 1/18/17

    by , January 17th, 2017 at 04:11 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 1:00
    3 x 100 1:45 1:30
    4 x 50 stroke choice 1:15 1:15

    Kick set
    1 x 100 2:40 2:10
    4 x 50 1:20 1:10

    IM/Stroke set
    1 x 100 25 stroke/25 free 2:10 1:45
    1 x 100 IM 2:10 1:45
    2 x 50 stroke 1:20 1:00
    3x through
    100 & 50s: RD1 fly, RD2 back, RD3 breast

    Free/pull set
    2 x 250 moderate 4:10 3:45
    5 x 100 negative split 1:40 1:30
    10 x 50 descend 1-3, 4-6, last 4 warm down 1:00 :50

    Total: 3700 meters/yards
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 1/17/17

    by , January 16th, 2017 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 150 2:30
    2 x 75 IM/stroke 1:30
    4 x 100 1:30
    4 x 50 choice 1:00

    Kick set
    4 x 125 last 25 strong 2:40

    IM/Stroke set
    3 x 75 IM 1:30
    2 x 50 stroke strong 1:00
    1 x 25 easy free 1:00
    3x through
    50s: RD1 fly, RD2 back, RD3 breast

    Free/pull set
    2 x 150 moderate 2:15
    2 x 150 negative split 2:15
    2 x 150 descend 2:15
    2 x 150 fast 2:30
    2 x 75 moderate 1:15
    2 x 75 negative split 1:15
    2 x 75 descend 1:15
    2 x 75 fast 1:30

    Warm down
    4 x 50 1:00

    Total: 4600 yards
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 1/16/17

    by , January 15th, 2017 at 08:35 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM/SCY
    Intervals left LCM, intervals right SCY

    Warm up

    4 x 100 2:00 1:40
    4 x 50 1:15 1:00
    4 x 100 1:45 1:30
    4 x 50 stroke choice 1:30 1:15

    Kick set
    6 x 50 1:20 1:10

    IM/Stroke set
    1 x 150 IM/stroke 3:00 2:30
    2 x 50 fly 1:20 1:00
    1 x 150 IM/stroke 3:00 2:30
    2 x 50 back 1:20 1:00
    1 x 150 IM/stroke 3:00 2:30
    2 x 50 breast 1:30 1:15

    Free/pull set
    2 x 200 moderate 3:20 3:00
    8 x 50 hold same pace on each 1:00 1:00
    2 x 150 last 50 strong 2:30 2:15
    6 x 50 descend 1-3/4-6 1:00 :45
    2 x 100 negative split 1:40 1:30
    4 x 50 warm down 1:10 1:00

    Total: 4050 meters/yards
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 1/13/17

    by , January 12th, 2017 at 11:32 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    6 x 50 descend 1-3, 4-6 1:00
    12 x 25 4 fly, 4 back, 4 breast :40

    Kick set
    3 x 100 2:15
    3 x 50 up tempo 1:10
    1 x 50 easy swim

    IM/Stroke set
    8 x 25 fly :30
    1 x 50 easy free 1:00
    8 x 25 back :30
    1 x 50 easy free 1:00
    8 x 25 breast :35
    1 x 50 easy free 1:00
    8 x 25 free :30
    1 x 50 easy free 1:00

    Free/pull set
    1 x 400 moderate 5:40
    4 x 100 last 25 strong 1:20
    1 x 400 negative split 5:30
    8 x 50 descend 1-4/4-8 :45

    Warm down
    4 x 50 1:00

    Total: 4500 yards
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 1/12/17

    by , January 11th, 2017 at 03:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    3 x 100 25st/25fr 1:45
    3 x 100 1:30
    6 x 50 descend 1-3/4-6 1:00

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

    IM/Stroke set
    1 x 100 free moderate 1:40
    3 x 50 85-90% effort 1:20
    3x through
    50s: RD1 fly, RD2 back, RD3 breast

    Free/pull set
    1 x 100 moderate 1:40
    1 x 200 85-90% effort 3:20
    1 x 100 moderate 1:40
    1 x 100 85-90% effort 1:40
    1 x 100 moderate 1:40
    1 x 50 85-90% effort 1:20
    3x through

    Warm down
    4 x 50 1:00

    Total: 4500 yards
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 1/11/17

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

    Warm up

    1 x 200 3:15
    2 x 100 IM/stroke 1:45
    2 x 100 1:30
    4 x 50 stroke choice 1:00
    1 x 200 3:00
    8 x 25 strong :30

    Kick set #1
    1 x 200 4:30
    4 x 75 last 25 strong 1:45

    IM/Stroke set
    2 x 100 50fly/50back 1:45
    1 x 200 IM 3:30
    2 x 100 50back/50breast 1:45
    1 x 200 IM 3:30
    2 x 100 50breast/50free 1:45
    1 x 200 IM 3:30

    Kick set #2
    4 x 50 1:15
    4 x 25 sprint :45

    Freestyle/pull set
    1 x 200 moderate 3:00
    1 x 200 last 50 strong 3:00
    1 x 200 negative split 3:00
    1 x 200 moderate 3:00
    1 x 200 strong 90%, 3:00
    1 x 200 easy warm down

    Total: 4400 yards
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 1/10/17

    by , January 9th, 2017 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    1 x 150 2:30 2:15
    2 x 75 1:30 1:30 IM
    3 x 50 1:00 :45 descend 1-3
    1 x 150 2:45 kick
    2x through, RD1 intervals left, RD2 intervals right

    IM/Stroke set
    2 x 100 IM 1:45
    3 x 50 stroke descend 1-3 1:10
    3x through
    50s: RD1=fly, RD2=back, RD3=breast

    Freestyle/pull set
    10 x 100
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 easy on 2:00
    10 x 75
    3 on 1:10
    3 on 1:05
    3 on 1:00
    #10 easy on 2:00
    10 x 50
    3 on :50
    3 on :45
    3 on :40
    #10 easy on 2:00
    10 x 25 :30 swim 2 fast, 1 easy
    *Last 4 are easy warm down
    For the 100s, 75s, & 50s: Descend each group of three

    Total: 4750 yards
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 1/9/17

    by , January 6th, 2017 at 03:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 200 3:10
    4 x 50 stroke 1:10
    2 x 100 1:30
    8 x 25 strong :30

    Kick set
    1 x 100 2:10
    2 x 50 1:10
    4 x 25 sprint :40

    Freestyle set
    1 x 100 1:40
    2 x 75 1:20
    3 x 50 1:00
    4 x 25 :40
    4x through
    RD1: 100=easy, 75s=moderate, 50s=build, 25s=sprint 90%
    RD2: 100=moderate, 75s=build, 50s=sprint 90%, 25s=easy
    RD3: 100=build, 75s=sprint 90%, 50s=easy, 25s=moderate
    RD4: 100=sprint 90%, 75s=easy, 50s=moderate, 25s=build
    *Break 30 seconds between rounds

    IM/Stroke set
    1 x 100 50 stroke/50 free 2:00
    1 x 50 stroke 90% 1:15
    2 x 25 easy free :45
    3x through
    RD1=fly, RD2=back, RD3=breast

    Warm down
    4 x 50 1:00

    Total: 4100 yards
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 1/6/17

    by , January 5th, 2017 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    3 x 100 1:40
    4 x 75 IM/stroke 1:30
    3 x 100 1:30
    6 x 50 Alternate 1 stroke/1 free 1:00

    Kick set
    1 x 300 50 easy/50 strong 6:30
    6 x 50 Descend 1-3/4-6 1:10

    IM/Stroke set
    1 x 150 IM/free 3:00
    1 x 75 IM 1:30
    1 x 50 stroke 1:15
    3 x 25 stroke :40
    3x through
    150s: Fly/Free, Back/Free, Brst/Free by 50
    50s & 25s: Rd1=fly, Rd2=back, Rd3=breast

    Free/pull set
    1 x 300 negative split 4:15
    4 x 75 last 25 strong 1:10
    1 x 300 negative split 4:00
    4 x 75 last 50 strong 1:05
    1 x 300 Best effort

    Warm down
    4 x 50 1:00

    Total: 4550 yards
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 1/5/17

    by , January 4th, 2017 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10 3:00
    2 x 100 1:40 1:30
    3 x 50 stroke choice 1:15 1:15
    2x through

    Kick set
    2 x 150 50 strong/50 easy/50 strong 3:15

    Stroke set
    1 x 100 1:40
    1 x 50 1:10
    4 x 25 :40
    3x through
    100s: 50 stroke/50 free
    25s: Strong
    Rd1=fly, Rd2=back, Rd3=breast

    Free/pull set
    3 x 100 1:30 1:20 1:15
    3 x 75 1:15 1:10 1:05
    3 x 50 1:00 0:50 0:45
    3 x 25 0:35 0:30 0:20
    3x through RD1 intervals left, RD2 middle, RD3 right
    *Break 30 seconds between rounds
    100s: Descend 1-3
    75s: Build
    50s: Be consistent on all three swims
    25s: Sprint

    Warm down
    4 x 50 1:00

    Total: 4600 yards
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 1/4/17

    by , January 3rd, 2017 at 11:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 150 2:30
    4 x 75 1:15
    6 x 50 stroke 2 fly, 2 back, 2 breast 1:15
    3 x 100 1:30

    Kick/IM/Stroke/Free set
    1 x 75 kick 1:30
    1 x 75 stroke 1:30
    1 x 75 IM 1:30
    1 x 75 free 1:30
    4x through
    75 strokes: Rd1=fly, 2=back, 3=breast, 4=free
    75 IMs: Descend 1-4
    75 freestyles: Descend 1-4

    Free/pull set
    3 x 50 descend 1-3 1:00
    1 x 50 90% 1:15
    3 x 75 descend 1-3 1:15
    1 x 75 90% 1:30
    3 x 100 descend 1-3 1:30
    1 x 100 90% 2:00
    3 x 200 descend 1-3 3:00
    1 x 200 90%

    Warm down
    4 x 50 1:00

    Total: 4300 yards
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 1/3/17

    by , January 2nd, 2017 at 02:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    HAPPY NEW YEAR to all!

    SCY

    Warm up
    1 x 200 3:10 3:00
    1 x 150 2:20 2:15
    2 x 50 1:00 :45
    6 x 25 :40 :40
    2x through
    25s: 2 fly, 3 back, 2 breast
    RD1 intervals left, RD2 right

    Kick
    2 x 75 1:30
    3 x 50 descend 1:10
    6 x 25 sprint kick :40

    IM/Stroke set
    6 x 25 Fly :40
    1 x 200 IM/stroke 3:30
    6 x 25 back :40
    1 x 200 IM/stroke 3:30
    6 x 25 breast :40
    1 x 200 IM/stroke 3:30
    25s: Swim 2 moderate/1 strong
    200s: Descend 1-3

    Free/pull set
    3 x 150 descend 1-3 2:15
    1 x 200 strong 85+% 3:00
    2 x 150 last 50 strong 2:15
    1 x 200 strong 85+% 3:00
    1 x 150 last 100 strong 2:15
    1 x 200 best effort 3:00

    Warm down
    4 x 50 1:00

    Total: 4400 yards
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 12/30/16

    by , December 29th, 2016 at 02:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 50 stroke, 1 of each IM order 1:10
    4 x 100 1:30

    Kick/IM/Stroke/free set
    3 x 50 kick 1:10
    3 x 50 Stroke, 1 fly, 1 back, 1 breast 1:10
    3 x 50 free descend 1-3 1:00
    2 x 75 kick 1:45
    2 x 75 IM/stroke 1:30
    2 x 75 free last 25 fast 1:15
    1 x 150 kick 2:45
    1 x 150 IM/stroke 3:00
    1 x 150 free negative split 2:15
    2x through
    *Break 1-minute between rounds

    Free/pull set
    4 x 150 descend 1-4 2:15
    4 x 150 last 50 fast 2:05 #4 is easy warm down

    Total: 4700 yards
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 12/29/16

    by , December 28th, 2016 at 02:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:30
    3 x 75 IM/stroke 1:30
    4 x 50 descend 1-4 1:00
    5 x 25 choice :40

    Kick set
    2 x 100 2:15
    3 x 50 descend 1:15
    4 x 25 sprint kick :45

    IM/Stroke set
    1 x 200 IM/stroke 3:30
    1 x 100 IM/stroke 1:45
    3 x 50 Stroke 1 fly, 1 back, 1 breast 1:10
    6 x 25 stroke fast, 2 fly, 2 back, 2 breast :40 #6 on 1-minute
    2x through

    Free/pull set
    3 x 200 descend 1-3 3:00
    1 x 200 fast 85-90% 3:30
    3 x 100 descend 1-3 1:30
    1 x 100 fast 85-90% 2:00
    3 x 75 descend 1-3 1:10
    1 x 75 fast 85-90% 2:00
    3 x 50 descend 1-3 1:00
    1 x 50 fast 85-90% 1:30

    Warm down
    4 x 50 1:00

    Total: 4550 yards
    Categories
    Uncategorized
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