View RSS Feed

Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 12/28/16

    by , December 27th, 2016 at 11:38 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 75 IM/stroke 1:30
    2 x 200 3:00
    6 x 25 2 fly, 2 back, 2 breast :40

    Kick set
    4 x 100 last 25 fast 2:15

    Freestyle set
    2 x 50 moderate 1:00
    1 x 50 establish your 200 free pace 1:30
    1 x 200 Race pace 100% 4:00
    2 x 50 moderate 1:00
    1 x 50 establish your 100 free pace 1:30
    1 x 100 Race pace 100% 2:30
    2 x 50 moderate 1:00
    1 x 50 Race pace 100% 2:00

    Free/pull set
    1 x 200 3:00 2:40
    1 x 100 1:30 1:20
    1 x 50 1:00 1:00
    4x through
    *Rd1/2 intervals left, Rd3/4 intervals right

    IM/stroke set
    6 x 25 :40
    3x through
    Rd1 Fly, Rd2 Back, Rd3 Breast

    Warm down
    4 x 50 1:00

    Total: 4300 yards
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 12/27/16

    by , December 26th, 2016 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 free 1:40
    2 x 50 stroke #1 fly, #2 back 1:15
    3 x 100 free 1:30
    2 x 50 stroke #1 back, #2 breast 1:15
    3 x 100 free 1:30
    2 x 50 stroke #1 breast, #2 fly 1:15

    Kick set
    4 x 75 1:45
    8 x 25 fast :45

    IM/stroke/free set
    1 x 100 IM/stroke 1:45
    1 x 100 free 1:30
    2 x 75 IM/stroke (fly, back, breast) 1:30
    2 x 75 free last 25 strong 1:15
    3 x 50 stroke #1 fly, 2 back, 3 breast 1:15
    3 x 50 free :45
    *Rest 1-minute between rounds
    2x through

    Free/pull set
    2 x 75 1:05
    3 x 100 descend 1-3 1:30
    4 x 150 Last 50 fast 2:15

    Warm down
    4 x 50 1:00

    Total: 4550 yards
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 12/23/16

    by , December 22nd, 2016 at 02:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    Happy Holidays to all from SYSM!
    SCY

    Warm up

    1 x 250 free 3:45
    2 x 125 IM/stroke #1 50 free, #2 50 breast 1:45
    2 x 125 free 1:45
    2 x 125 IM/stroke #1 50 back, #2 50 fly 2:00
    5 x 50 descend 1-5 free or choice stroke 1:00

    Kick set #1
    3 x 100 last 25 fast 2:15

    IM/stroke
    1 x 200 IM/stroke 3:30
    4 x 25 stroke strong 85% :40
    25s: Rd1 = fly, Rd2 = Back, Rd3 = Breast, Rd4 = free
    4x through

    Free/pull set
    1 x 200 cruise 3:00
    1 x 100 build 1:30
    1 x 50 strong 90+% 1:00
    4x through

    Kick set #2
    1 x 25 then vertical kick for 30 seconds (no fins) 1:15
    4x through

    Warm down
    4 x 50 1:00

    Total: 4150 yards
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 12/22/16

    by , December 21st, 2016 at 02:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    4 x 75 25 free/25 stroke/25 free 1:40
    4 x 75 free 1:20
    4 x 75 IM 1:40
    4 x 75 descend 1-4 1:10
    4 x 75 kick 2:00

    IM/stroke/free set
    10 x 75 free 1:15
    10 x 50 stroke 1:10
    10 x 25 fast choice :40
    *75s: Odds fast, evens easy
    *50s: 3 fly, 3 back, 3 breast, #10 easy free

    Free/pull set
    1 x 500 cruise stretch it out 7:30
    5 x 100 descend to fast 1-5 1:30
    10 x 50 :45 last 4 easy warm down on 1:00

    Total: 4500 yards
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 12/21/16

    by , December 20th, 2016 at 02:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10 3:00
    2 x 100 1:40 1:30
    4 x 50 stroke choice 1:15 1:15
    4 x 50 kick 1:15 1:05
    2x through - Round 1 intervals left, round 2 right

    IM/stroke set
    2 x 75 IM/stroke 1:30
    4 x 25 stroke :45
    3x through
    25s: Rd1 fly, Rd2 back, Rd3 breast

    Free set
    1 x 25 fast :30
    1 x 50 moderate 1:00
    1 x 75 fast 1:00
    1 x 100 moderate 1:45
    3x through

    Free/pull set
    1 x 150 last 50 fast 2:15 2:00
    2 x 75 last 25 fast 1:05 1:00
    3 x 50 descend 1:00 :45
    2x through - Round 1 intervals left, round 2 right

    Warm down
    4 x 50 1:00

    Total: 4200 yards

    Updated December 21st, 2016 at 02:29 PM by SharksMasters

    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 12/20/16

    by , December 19th, 2016 at 11:39 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    3 x 150 2:20
    3 x 100 IM/stroke 1:45
    6 x 50 descend 1-3/4-6 1:00
    6 x 25 choice :40

    Main set: Kick/IM/stroke/free
    1 x 200 kick 4:30
    1 x 200 IM/stroke 3:30
    1 x 200 free last 50 fast 3:00
    2 x 100 kick 2:15
    2 x 100 IM/stroke 1:45
    2 x 100 free last 25 fast 1:30
    4 x 50 kick 1:15
    4 x 50 stroke choice 1:15
    4 x 50 free descend :45

    Free/pull set
    1 x 300 4:30
    #1: 150 fast/150 mod
    #2: 50 mod/150 fast/100 mod
    #3: 100 mod/150 fast/50 mod
    #4: 150 mod/150 fast
    *Keep 300 time the same on every swim!
    4x through

    Warm down
    4 x 50 1:00

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

    by , December 18th, 2016 at 01:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 200 3:15
    6 x 25 :45 2 fly, 2 back, 2 breast
    4 x 100 1:30
    3 x 50 1:00 choice

    Kick set
    1 x 200 4:20
    4 x 75 1:40 last 25 fast

    IM/stroke set
    1 x 50 1:00 free moderate
    3 x 50 1:15 perfect stroke (fly, back, breast)
    1 x 50 2:00 100% choice stroke
    3x through

    Free sprint set
    2 x 50 1:00 moderate
    1 x 100 2:30 100%
    1 x 50 1:00 moderate
    1 x 50 1:30 100%
    2x through

    Free/pull set
    2 x 150 2:15 last 50 fast
    2 x 100 1:30 last 25 fast
    2 x 150 2:00
    2 x 100 1:15
    2 x 100 1:45 easy warm down

    Total: 4150 yards
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 12/16/16

    by , December 15th, 2016 at 04:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:40
    4 x 75 1:30 IM/stroke
    4 x 50 1:00
    8 x 25 :40 choice fast
    2 x 150 3:15 kick

    Main set: IM/stroke/free
    1 x 200 3:30 IM/stroke
    1 x 50 1:00 fly
    1 x 150 2:45 IM/stroke
    1 x 50 1:00 back
    1 x 100 1:45 IM/stroke
    1 x 50 1:15 breast
    *Rest 1-minute
    1 x 100 1:30 free
    2 x 50 :45 fast
    1 x 150 2:15 last 50 fast
    2 x 50 :45 fast
    1 x 200 3:00 last 50 fast
    2 x 50 :45 fast

    Free/pull set
    1 x 200 3:00 cruise
    1 x 175 2:45 last 25 fast
    1 x 150 2:15 last 50 fast
    1 x 125 1:45 last 25 fast
    1 x 100 1:15
    1 x 75 1:00
    1 x 50 :45
    1 x 25 :30

    Kick set
    2 x 100 2:15
    2 x 75 1:45
    2 x 50 1:15

    Warm down
    4 x 50 1:00 easy swim

    Total: 4300 yards
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 12/15/16

    by , December 14th, 2016 at 02:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:40
    1 x 100 2:00 IM/stroke
    3 x 100 1:30
    1 x 100 1:45 IM/stroke
    3 x 100 1:30 descend 1-3
    1 x 100 1:45 IM/stroke

    Kick set
    2 x 200 4:30
    6 x 25 :45 fast

    Freestyle swim/pull set
    100
    200 100
    300 200 100
    300 200 100
    200 100
    100
    Top half: All swims on a 1:30 base
    Bottom half: All swims on a 1:20 base
    100s = last 25 fast
    200s = descend 2 on 1:30 base and the 2 on 1:20 base

    IM/Stroke set
    2 x 50 1:00 #1 fly, 2 back
    4 x 25 :45 fly sprint
    2 x 50 1:00 #1 back, 2 breast
    4 x 25 :45 back sprint
    2 x 50 1:15 #1 breast, 2 fly
    4 x 25 :45 breast sprint

    Warm down
    4 x 50 1:00 easy swim

    Total: 4550 yards
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 12/14/16

    by , December 13th, 2016 at 11:00 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    4 x 100 1:40
    4 x 50 1:15 stroke
    4 x 100 1:30
    4 x 50 1:00 choice descend 1-4

    Kick set
    3 x 100 2:15
    2 x 50 1:15 fast

    IM/Stroke/Free set
    1 x 100 1:30 1:45 moderate
    1 x 75 1:15 1:30 build
    1 x 50 1:00 1:15 fast
    1 x 25 1:00 1:00 easy
    4x through
    Round 1/3 free intervals left
    Round 2/4 IM or stroke intervals right

    Freestyle sprint set
    1 x 75 1:05 last 25 fast
    1 x 50 :55 sprint 100%
    1 x 25 1:00 easy
    4x through

    Freestyle swim/pull set
    2 x 200 3:00 cruise
    2 x 200 2:45 descend
    1 x 200 best effort

    Warm down
    4 x 50 1:00 easy swim

    Total: 4400 yards
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 12/13/16

    by , December 12th, 2016 at 11:34 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 100 1:30
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 descend 1-3/4-6

    Kick set
    6 x 75 1:40 last 25 fast

    IM/Stroke set
    1 x 125 2:00 IM
    5 x 25 :45 fast, #5 on 1:15
    125s: Round 1 50 fly, 2 50 back, 3 50 breast, 4 50 free
    25s: Round 1 fly, 2 back, 3 breast, 4 free
    4x through

    Freestyle swim/pull set
    4 x 75 1:05 last 25 fast
    3 x 150 2:10 last 50 fast
    2 x 300 4:30 descend and negative split

    Warm down
    4 x 50 1:00 easy swim

    Total: 4500 yards
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 12/12/16

    by , December 11th, 2016 at 10:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    2 x 50 1:15 stroke
    2 x 150 2:15
    2 x 50 1:15 stroke
    2 x 150 2:15
    2 x 50 1:00 descend

    Kick set
    1 x 200 4:20
    4 x 75 1:40 last 25 fast

    IM/Stroke set
    1 x 200 3:30 IM
    1 x 100 1:45 IM/stroke
    4 x 25 :45 fast, #4 on 1:15
    25s: Round 1 fly, 2 back, 3 breast
    3x through

    Freestyle swim/pull set
    2 x 200 3:00
    4 x 100 1:30 last 25 fast
    8 x 50 :50 descend 1-4/5-8
    16 x 25 :30 fast

    Warm down
    4 x 50 1:00 easy swim

    Total: 4500 yards
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 12/9/16

    by , December 8th, 2016 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    1 x 200 3:15 3:00
    1 x 150 2:30 2:30 50st/50fr/50st
    1 x 100 1:45 1:30
    1 x 75 1:30 1:30 IM/stroke
    1 x 50 1:00 :45
    1 x 25 :45 - sprint
    2x through RD#1 left intervals, RD#2 right intervals

    Kick set
    3 x 100 2:15 last 25 fast

    IM/stroke set
    1 x 25 :45 fly
    1 x 50 1:00 back
    1 x 75 1:30 breast
    1 x 100 1:45 Free or IM, fast
    3x through

    Free/pull set
    1 x 300 4:30 negative split
    1 x 150 2:15 cruise, perfect stroke
    1 x 75 1:45 fast 100%
    4x through

    Warm down
    4 x 50 1:00 easy

    Total yards: 4550 yards
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 12/8/16

    by , December 7th, 2016 at 02:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 100 1:45
    2 x 100 1:45 IM/stroke
    2 x 100 1:30
    2 x 100 2:15 kick
    2x through

    Main set (IM/stroke/free)
    2 x 50 1:00 Mod stroke
    1 x 100 2:30 IM/stroke 100%
    2 x 50 1:00 Mod free
    1 x 100 2:30 Free 100%
    4x through

    Free/pull set
    4 x 250 3:30
    Descend 1-4 and
    #1 second 50 fast
    #2 third 50 fast
    #3 fourth 50 fast
    #4 last 50 fast

    Warm down
    4 x 50 1:00 easy

    Total yards: 4400
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 12/7/16

    by , December 6th, 2016 at 11:03 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 150 2:30
    4 x 75 1:30 25 stroke/25 free/25 stroke
    4 x 50 1:00 Descend
    4 x 100 1:30

    Main set (kick, IM/stroke, & free)
    2 x 200 4:30 Kick
    2 x 200 3:30 IM Descend
    2 x 200 3:00 Free last 50 fast
    2 x 100 2:15 Kick
    2 x 100 1:45 IM Descend
    2 x 100 1:30 Free last 25 fast
    2 x 50 1:15 Kick
    2 x 50 1:00 Stroke
    2 x 50 :45 Free sprint

    Free/pull set
    3 x 200 3:00 Descend 1-3 and by round
    2x through

    Warm down
    4 x 50 1:00 easy

    Total yards: 4700 yards
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 12/6/16

    by , December 5th, 2016 at 11:13 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    4 x 75 1:30 IM/Stroke
    4 x 50 1:00 Descend
    1x through

    Kick set
    2 x 150 3:30 Last 50 fast
    8 x 25 :40 Sprint
    1 x 50 easy swim
    1x through

    IM/Stroke set
    1 x 75 1:20 IM
    1 x 50 1:00 Fly last 25 fast
    1 x 75 1:20 IM
    1 x 50 1:00 Back last 25 fast
    1 x 75 1:20 IM
    1 x 50 1:00 Breast last 25 fast
    1 x 75 1:20 IM
    1 x 50 1:00 Free last 25 fast
    2x through

    Free/pull set
    6 x 150 2:15 Descend 1-3/4-6
    6 x 75 1:05 Last 25 fast
    6 x 25 :30 Sprint

    Warm down
    4 x 50 1:00 easy

    Total yards: 4450

    Updated December 5th, 2016 at 04:25 PM by SharksMasters

    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 12/5/16

    by , December 4th, 2016 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    Rick, thank you for the challenge and the opportunity! Very much looking forward to it.

    SCY
    Warm up
    1 x 200 3:20
    2 x 100 1:40
    4 x 50 1:15 stroke
    1 x 200 3:00
    2 x 100 1:45 IM/stroke
    4 x 50 1:00 descend

    Kick
    1 x 200 4:30
    4 x 50 1:10 25 easy/25 fast
    8 x 25 :40 sprint

    Free/pull (2x through)
    Rd#1 Rd#2
    1 x 400 6:00 5:20
    1 x 200 3:00 2:40
    1 x 100 1:30 1:20

    IM/Stroke
    8 x 25 :45 Fly #8 on 1:00
    8 x 25 :45 Back #8 on 1:00
    8 x 25 :45 Breast #8 on 1:00
    8 x 25 :45 Free

    Warm down
    4 x 50 1:00 easy

    Total: 4200 yards

    Updated December 4th, 2016 at 01:21 PM by SharksMasters

    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters 5:30 AM Workout 12/02/2016

    by , December 1st, 2016 at 11:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    With my retirement coming soon, this will be my last post--number 1,798. The workout blog will continue on with Dave Miner posting from here on in. Let's see if he can top 1,798! Thanks to all of you who have supported this blog--hopefully you have enjoyed my workouts.

    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    4 X 50 kick 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1/3: IM on 1:45
    Rounds 2/4: Free on 1:30
    Descend each round 1-3

    1 x 200 3:00
    4 X 50 descend :50
    Three rounds--swim or pull
    Descend 200's 1-3 by round

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 12/01/2016

    by , November 30th, 2016 at 11:23 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right

    1 x 200 kick 4:30
    6 X 50 kick 1:10
    1 X 100 swim

    3 x 75 1:15
    1 x 75 fast 1:45
    Four rounds--choice

    10 X 125 2:00
    75 cruise/50 fast --swim or pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. 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
Page 5 of 95 FirstFirst 1234567891555 ... LastLast