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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/15/2013

    by , April 14th, 2014 at 04:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    First day of LC. For 5:30 workout we will have a varied schedule of long and short during the week.

    LCM
    WARM UP:
    4 X 100 2:00
    2 X 250 4:15

    10 X 100 free 1:45
    50 moderare/50 build

    8 X 50 kick 1:20

    2 X 400 6:40
    2 X 300 5:00
    2 x 200 3:20
    Pull set

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/09/2013

    by , April 8th, 2014 at 12:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout for Wednesday. Meet begins on Thursday.
    SCY
    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250 choice
    Fins optional

    2 X (3 X 100 free 2:00
    #1 moderate
    #2 build
    #3 50 moderate/50 fast

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/08/2013

    by , April 7th, 2014 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 300 choice
    Beak :20 @ 150
    Fins optional

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

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

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/07/2013

    by , April 4th, 2014 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 100 1:40

    1 X 400 choice
    Rest :20 @ 200--fins optional

    4 X 50 kick 1:15
    1 x 100 swim

    4 X 75 1:20
    75 perfect stroke/25 fast

    6 x 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    CHOICE OF FOLLOWING SETS: PICK ONE

    Sprint/Middle distance:
    10 x 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8-10 to fast

    OR

    Distance:
    14 X 50 1:00
    odd: perfect stroke
    even: race pace (1000 or 1650)

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/04/2013

    by , April 3rd, 2014 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 600
    Break :20 @ 200's
    Fins optional

    6 X 50 kick 1:15
    1 X 100 swim

    4 X 50 1:20
    descend 1-4--#4 @ 100%

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

    $$$ RACE PACE SWIMS $$$
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks
    4 x 50 easy swim down
    Categories
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/03/2013

    by , April 2nd, 2014 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout---1 week out
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 800
    Choice/fins optional
    Rest :20 @ each 200

    6 X 50 kick 1:15

    6 x 50 1:15
    1-3: perfect stroke
    4-6: descend to fast--#6 @ 100%

    3 x 100 2:15 (breast: 2:30)
    Swim @ 85/90%

    WARM DOWN: 4 x 50 easy
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/02/2013

    by , April 1st, 2014 at 01:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 1000
    Broken :15 @ each 250
    Some kicking should be included

    1 x 50 1:10
    1 X 75 1:10
    Four rounds, choice.

    6 x 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    $$$ RACE PACE SWIMS $$$
    1 x 200 Broken :10 @ each 50 8:00
    1 x 100 Broken :10 @ 50

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/01/2013

    by , March 31st, 2014 at 01:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    3 X 200 3:20
    2 X 150 2:20

    1 X 150 swim 2:30
    1 X 100 kick 2:15
    Five times through

    6 X 50 1:15 choice
    Descend 1-3/4-6

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    $$$ RACE PACE SWIM $$$
    1 X 100 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/31/2013

    by , March 28th, 2014 at 01:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    50's: 1-4: long and smooth 5-8: Descend to fast

    1 X 400
    Choice. Fins optional

    3 X 100 kick 2:15
    1 X 100 swim

    4 x 50 1;15
    Choice. Descend 1-4, #4 @ 100%

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

    4 X 50 @ 85/90% 1:15
    4 X 50 easy/perfect stroke 1:00 #4 on 2:00
    Two rounds
    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/28/2013

    by , March 27th, 2014 at 01:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    100 kick/ 50 swim
    Fins optional

    5 X 100 2:15
    Choice. Focus on perfect technique

    $$$ RACE PACE SET $$$
    3 X 200 broken @ race pace 7:00
    Broken :10 @ each 50

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/27/2013

    by , March 26th, 2014 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout, two weeks out.
    SCY
    WARM UP:
    2 X 250 4:00
    5 x 100 1:30

    4 x 200 free 3:20
    Fins optional

    6 X 50 kick 1:10
    1 x 100 swim

    5 X 100 2:15
    Choice. Swim all @ 85/90%
    Breaststrokers go 2:30

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    Relay starts

    WARM DOWN: 4 x 50 easy
    Categories
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/26/2013

    by , March 25th, 2014 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    4 x 50 faster 1:00

    4 x 100 free 1:45
    #1: moderate
    #2: 75 moderate/25 fast
    #3: 50 moderate/50 fast
    #4: 25 moderate/75 fast
    Focus on race finishes on 2-3-4

    4 X 75 kick 1:50
    1 X 100 swim

    $$ RACE PACE SET $$

    4 X 25 :45 --1st 25 of 100
    1 X 100 easy 2:00
    2 x 50 1:15 --2nd 50 of 100
    1 X 100 easy 2:00
    1 X 100 @ race pace 2:15
    1 X 100 easy 3:00
    Do it twice

    4 X 50 blocks
    25 sprint and turn/easy return

    WARM DOWN: 4 x 50 easy
    Categories
    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/25/2013

    by , March 24th, 2014 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in groups of three. Descend only to 80/90%

    6 X 50 kick 1:10
    1 X 100 swim

    8 X 100
    odd: stroke @ 85/90% 2:15
    even: easy free 2:00

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/24/2013

    by , March 21st, 2014 at 01:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 250 4:00
    3 X 150 2:15
    4 X 50 faster 1:00

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 2:00
    Pull free or 100IM

    1 X 400 free or 300 IM
    Focus on great turns and streamlines

    10 X 25
    odd: build to race finish
    even: blocks/sprint 25

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/21/2013

    by , March 20th, 2014 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 FASTER 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 50 kick 1:00 #4 on 1:30
    6 x 25 :45 half blast kick/half easy swim
    1 X 100 swim

    6 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50f/50e
    #3 75f/25e
    #4 100 fast
    #5/6 easy

    6 X 100 best stroke 2:30
    same as above, easy swims:free

    5 X 50 blocks
    25 sprint and turn/easy return

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/20/2013

    by , March 19th, 2014 at 02:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper for Y Nationals begins today. Meet starts three weeks from today.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 --
    Two rounds. Round 1 intervals left, 2 right.

    10 X 100 free 2:00
    swim #1-7 @ 80/90%
    swim #7 @ 100%
    swim #9&10 easy

    1 x 200 kick 4:30
    6 X 50 kick 1:00
    1 X 100 swim

    8 X 50 1:20
    Stroke @ 80/90%
    IM'ers :2 of each

    2 X 100 easy 2:00

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

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/19/2013

    by , March 18th, 2014 at 01:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 100 IM 1:45
    4 X 50 1:00
    Four rounds. Round 1 fly, 2 back, 3 breast on 1:15, 4 one of each stroke

    4 x 250 3:20
    4 X 150 2:00
    last 50 fast on all sims. Swim or pull.

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/18/2013

    by , March 17th, 2014 at 01:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 x 100 2:00
    Four rounds. Round 1: 100 is fast, round 2: 75 is fast, round 3: 50 is fast, round 4: 25 is fast. All choice.

    3 X 50 easy 1:10
    1 X 100 blocks
    3 X 50 easy 1:10
    1 x 50 blocks
    3 x 50 easy
    1 X 50 blocks

    OR

    1 x 300 4:30
    3 X 100 rd1-1:30 rd 2-1:20 rd3-1:15
    Three rounds

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/17/2013

    by , March 14th, 2014 at 05:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    2 X 150 2:30 2:15
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 400 IM 7:00
    1 X 300 IM 5:15
    1 X 200 IM 3:30
    1 X 100 IM --

    4 X 300 pull 4:00
    Negative split all 4

    WARM DOWN: 4 x 50 easy

    4600Y
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/14/2013

    by , March 13th, 2014 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    Due to the Sharks meet we only have 60 minutes this morning:

    1 X 400 6:00
    2 X 200 3:00
    4 X 50 descend 1:00
    2 X 100 kick 2:15
    1 X 300 4:30
    2 X 150 2:15
    4 x 50 descend 1:00
    2 X 100 kick 2:15
    1 x 200 3:00
    2 x 100 1:30
    4 X 50 descend 1:00
    2 X 100 kick 2:15
    4 X 50 easy swim down 1:00

    The 50's are choice, swim them strong. 3200Y
    Categories
    Swim Workouts