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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/04/2013

    by , March 3rd, 2014 at 12:59 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 75 1:15 1:05
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    8 X 25 sprint kick :45

    10 X 100 2:00 choice
    #1: easy #2-10: 50 fast and turn/50 easy

    3 X 50 easy 1:10
    1 X 50 blocks

    OR

    8 X 200 pull 2:40
    1-7: negative split
    #8: easy swim down
    Categories
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/03/2013

    by , February 28th, 2014 at 12:56 PM (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 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 fast :45
    Swim each group of 4--1of each IM order

    20 X 100 pull
    1-6: 1:30
    7-12: 1:20
    13-18: 1:15
    19-20: swim down 2:00

    5000Y
    Categories
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/28/2013

    by , February 27th, 2014 at 01:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    4 X 100 1:40
    8 X 50 kick 1:15
    4 X 100 1:30
    1 X 200 --

    1 X 200 IM 3:30
    4 X 50 1:00 #4 on 2:00
    Three rounds.
    50's: 1 of each IM order

    4 X 250 3:20
    4 X 150 2:00
    Pull
    250's: negative split
    150's: 3rd 50 fast

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/27/2013

    by , February 26th, 2014 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    1 X 150 2:30 2:15
    4 X 100 1:45 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    10 X 100 2:00
    odd: easy even: 85/90%---choice

    3 X 50 easy 1:10
    1 X 100 blocks @ race pace
    Repeat three times

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/26/2013

    by , February 25th, 2014 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    5 X 100 kick-2nd 50 fast-- 2:15
    1 X 50 easy swim

    2 X 75 1:30
    4 X 25 fast :40 #4 on 1:20
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 choice/no free

    3 X 200 3:00
    4 X 50 descend 1:00
    Two rounds, pull.
    Negative split the 200's

    WARM DOWN: 4 X 50 easy

    4950Y
    Categories
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/25/2013

    by , February 24th, 2014 at 12:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    6 X 100 1:40 1:30
    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, choice stroke.
    Round 1: 100 is fast, 2: 75 is fast, 3: 50 is fast, 4: 25 is fast

    3 X 50 easy 1:10
    1 X 50 blocks
    Three rounds

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/24/2013

    by , February 21st, 2014 at 01:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals on left, 2 on right.

    1 X 500 kick

    1 X 300 5:15 4:30
    4 X 25 :45 :30
    1 X 200 3:30 3:00
    4 X 25 :45 :30
    1 X 100 1:45 1:30
    4 X 25 :45 :30
    Two rounds with a break between rounds.
    Round 1: 300-200-100 are IM--25's are one of each stroke.
    Round 2: 300-200-100 swim free--25's are free/up tempo 85/90%

    18 X 50 1:15
    1-14: 25 fast with great turn and breakout/easy return
    15-18: easy swim down

    4600Y
    Categories
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/21/2013

    by , February 20th, 2014 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 150 2:30 2:15
    1 X 200 3:15 3:00
    5 X 50 kick 1:15 1:00
    Two rounds. Round 1 intervals left, 2 right.

    4 X 200 IM 3:30
    1 X 100 fly 2:00
    1 X 100 back 2:00
    1 X 100 breast 2:15
    1 X 100 free --

    1 X 400 5:30
    3 X 100 1:30
    3 X 100 1:20
    3 X 100 1:15
    2 X 100 swim down 2:00

    4500Y
    Categories
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/20/2013

    by , February 19th, 2014 at 12:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals on left, 2 on right.

    1 X 500 kick

    9 X 100 choice 2:00
    #3-6-9 @ 85/90%

    3 X 50 moderate 1:15
    1 X 100 fast/blocks --
    Four rounds

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/19/2013

    by , February 18th, 2014 at 01:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    2 X 300 IM 5:15
    1 X 50 easy 1:15
    2 x 200 IM 3:30
    1 X 50 easy 1:15
    2 X 100 IM 1:45
    1 X 50 easy --

    7 X 200 pull
    2 on 3:00
    2 on 2:40
    2 on 2:30
    Break (1 minute or so)
    1: best effort

    WARM DOWN: 4 X 50 easy

    4750Y
    Categories
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/18/2013

    by , February 17th, 2014 at 01:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    1 X 200 3:15 3:00
    2 X 100 1:45 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    10 X 100 choice 2:00
    odd: moderate even: 85/90%

    3 X (4 X 50 choice 1:15
    Three moderate, #4 from the blocks @ 100%

    3 X 300 pull 4:30
    Descend 1-3 and neg split

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/17/2013

    by , February 14th, 2014 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right

    1 X 500 kick

    4 X 250 pull 3:45
    #1/2: negative split
    #3/4: 150 cruise/100 fast

    1 X 400 IM 7:00
    4 X 50 free 1:00
    1 x 300 IM 5:15
    4 X 50 free 1:00
    1 X 200 IM 3:30
    4 x 50 free 1:00
    1 X 100 IM 1:45
    4 X 50 free--swim down-- 1:00

    4700Y
    Categories
    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/14/2013

    by , February 13th, 2014 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    The days of swimming SCM are history. Too bad, we really enjoyed it and think it will pay dividends.

    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    4 X 75 1:15
    1 X 50 @ 100%
    Three rounds, all choice.

    3 X 300 4:30
    3 x 200 3:00
    3 X 100 1:30
    300's: last 50 fast
    200's: negative split
    100's: up tempo--85/90%

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/13/2013

    by , February 12th, 2014 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    4 X 150 2:45 2:30
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right.

    4 x 150 3:00
    1 X 200 free 3:30
    4 X 75 1:30
    1 X 200 free --
    150's: fly-back-breast by 50
    75's: fly-back-breast by 25

    4 X 200 3:20 #4 on 4:00
    4 x 100 1:40 #4 on 2:30
    4 X 50 1:00
    descend each distance 1-4. Number 4 swim is fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/12/2013

    by , February 11th, 2014 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    2 X 150 2:45 2:30
    4 X 50 descend 1:00 1:00

    1 X 300 kick 7:00
    8 X 25 sprint kick :45

    3 X 100 IM 2:00
    1 X 100 stroke 2:30
    Three rounds. round 1 fly, 2 back, 3 breast

    6 X 200 pull 3:00

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/11/2013

    by , February 10th, 2014 at 12:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    4 X 100 1:45 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

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

    3 X 200 broken @ race pace--choice-- 6:00
    Broken :10 @ 100
    1 X 100 easy swim

    1 X 800 pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/10/2013

    by , February 7th, 2014 at 02:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30
    5 X 100 1:45
    1 X 200 3:20
    6 X 50--descend 1-3/4-6 1:00

    1 X 500 kick

    4 X (4 X 75 1:30
    Round 1 fly, 2 back, 3 breast, 4-1 of each

    4 X 200 3:20
    4 x 150 2:30
    Swim or pull.
    Last 50 fast on all 8 swims

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/07/2013

    by , February 6th, 2014 at 01:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30
    4 X 75 1:25
    8 X 50 KICK 1:15
    1 X 200 3:20
    4 X 100 1:40

    3 X 50 moderate 1:20
    1 X 100 @ 100% 3:00
    Four rounds, choice.

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 1:30
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/06/2013

    by , February 5th, 2014 at 01:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    4 X 75 1:30 1:15
    4 X 50 1:00 :50
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right

    1 X 100 fly/50 free 3:00
    1 X 100 back/50 free 3:00
    1 x 100 breast/50 free 3:15
    1 x 150 free--easy-- 3:00
    Two rounds

    4 X 300 pull 5:00
    Negative split all 4

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/05/2013

    by , February 4th, 2014 at 12:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    1 X 250 4:15 4:15
    4 X 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    5 X 200 4:15
    Swim 2X100 IM. Negative split the 200

    17 X 100 free 2:00
    #3-6-9-12-15 @ 85/90%
    #16&17 easy swim down

    4500M
    Categories
    Swim Workouts