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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/08/2013

    by , January 7th, 2014 at 01:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 50 swim

    1 X 300 5:15 4:30
    1 X 200 3:30 3:00
    1 X 100 1:45 1:30
    Four rounds.
    Rounds 1/2: IM--intervals left
    Rounds 3/4: Free--intervals right

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/07/2013

    by , January 6th, 2014 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:40
    3 x 100 1:50
    1 X 250 4:15
    3 X 100 kick 2:30

    2 X 300 5:00
    3 X 200 3:20
    4 X 100 1:40
    Pull: descend each group

    SCY
    3 X 50 1:15 1:00
    3 X 100 2:00 1:45
    33 swim @ 100%
    Round 1 stroke(left interval)
    Round 2 free(right interval

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/06/2013

    by , January 3rd, 2014 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    We only have an hour today.

    SCY
    12 X 100
    4 on 1;40
    4 on 1:30
    4 on 1:25

    1 X 200 kick + 50 swim

    3 X 100 IM 1:45
    4 X 25 fast :30 #4 on 1:15
    Three rounds. Round 1 25's fly, 2 back, 3 breast(on :40)

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/03/2013

    by , January 2nd, 2014 at 12:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 100 2:00
    4 X 150 2:45
    1 X 200 -

    4 X 200 3:20
    1 X 100 kick 2:30
    4 X 100 1:40
    1 X 100 kick 2:30
    8 X 50 1:00
    1 X 100 kick -
    Descend 100's and 200's 1-4.
    Swim the 50's--odd: easy even: fast

    Swim down
    Categories
    Swim Workouts
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/31/2013

    by , December 30th, 2013 at 12:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    2 X 100 2:00
    1 X 200 3:30
    1 X 300 5:00
    1 X 200 3:20
    2 X 100 1:40

    1 X 200 kick + 50 swim

    6 X 250 4:15
    Swim or pull
    Last 50 is fast

    SCY
    6 X 50 kick 1:10
    1 X 50 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke 1:15
    100's and 50's: round 1 fly, 2 back, 3 breast

    WARM DOWN: 4 X 50 easy

    4450 M/Y
    Categories
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/30/2013

    by , December 27th, 2013 at 02:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:50 1:45
    1 X 100 kick 2:30 2:30 2:30
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    8 X 200 3:20
    Swim or pull. Descend 1-4/5-8

    SCY

    1 X 100 IM or stroke 2:00
    4 X 50 stroke 1:05
    four rounds

    WARM DOWN: 4 X 50 easy

    4500 M/Y
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/27/13

    by , December 26th, 2013 at 12:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    1 X 150 2:45 2:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15
    1 X 100 swim

    12 X 50 choice 1:15
    odd: easy even: fast

    2 X 100 strong 1:45
    1 X 200 fast 3:30
    Four rounds.
    Negative split each 200

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/24/13

    by , December 23rd, 2013 at 01:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:45 1:40
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 100-reverse IM- 1:50
    1 X 100 IM 1:50
    4 X 25 -fast/1 of each- :40 #4 on 1:20
    Three rounds

    7 X 200 pull 3:20
    Descend 1-3/4-6 #7 is best effort

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/23/13

    by , December 20th, 2013 at 01:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:45 1:40
    Three rounds. Round 1 intervals left, 2-3 right.

    10 x 50 kick 1:15
    1 X 100 swim

    1 x 100 IM 2:00
    3 X 50 stroke 1:15
    Four rounds.
    50's: 1 round of each IM order

    4 x 300 pull 4:30
    Negative split all 3.

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/20/13

    by , December 19th, 2013 at 01:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    4 X 75 1:20 1:15
    3 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick 3 on 2:30 3 on 2:15
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 100 stroke 2:15
    Four rounds.100's: Round 1 fly, 2 back, 3 breast, 4 IM

    12 X 100 pull
    3 on 1:30
    3 on 1:25
    4 on 1:20
    2 swim down on 2:00

    4500M
    Categories
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/19/13

    by , December 18th, 2013 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:45 1:40
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 200 3:20
    4 X 50 descend 1:10
    Three rounds, free-swim or pull

    20 X 25
    1-8: fast on :40
    9-10: easy on 1:00
    11-20: fast on :45

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/18/13

    by , December 17th, 2013 at 02:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    2 X 150 2:45 2:30
    2 X 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick--alternate 50 moderate/50 fast--
    1 X 100 swim

    1 X 100 stroke 2:00
    1 X 50 free-easy- 1:00
    1 X 50 stroke-fast- 1:30
    Round 1 fly, 2 back, 3 breast, 4 choice/no free
    Add 15 seconds for breast intervals

    2 X 400 6:00
    4 X 100 1:40
    4 X 100 1:30
    Pull

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/17/13

    by , December 16th, 2013 at 01:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    4 X 100 1:45 1:40
    4 X 50 descend 1:00 :50
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:10 choice
    odd: easy
    even: fast

    2 X (4 X 100
    Round 1: IM on 1:50
    Round 2: reverse IM on 2:00

    1 X 100 fast 2:30
    1 X 150 cruise 2:30
    Four rounds, free--pull or swim

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/16/13

    by , December 13th, 2013 at 01:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    1 X 150 2:45 2:30
    3 X 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 100 stroke 2:15
    4 X 25 stroke-fast- :45 #4 on 1:30
    Three rounds. Round 1 fly, 2 back, 3 breast

    4 x 250 pull 4:00
    1&2: 150 strong/100 fast
    3&4: 200 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/13/13

    by , December 12th, 2013 at 01:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    4 X 100 1:45 1:40
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 600--50 kick/50 swim--

    8 X 125 IM 2:30
    Cycle 50 of each in IM order

    7 X 200 pull
    1/2 on 3:20
    3/4 on 3:00
    5/6 on 2:50
    Break (2 minutes approx)
    #7 best effort

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/12/13

    by , December 11th, 2013 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    2 X 100 1:50 1:40
    4 X 75 1:20 1:15
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    1 X 100 swim

    4 X 50 1:00
    4 X 100 2:00
    8 X 25 sprint :45
    Swim #4 of 50's and 100's @ 100%
    All choice.

    6 X 100 pull 1:40
    6 X 150 pull 2:30
    100's: descend 1-3/4-6
    150's: 100 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/11/13

    by , December 10th, 2013 at 02:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:45 1:40
    2 X 50-faster- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 4 on 1:15 6 on 1:10
    1 X 100 swim

    4 X (4 X 50 descend 1-4
    Round 1- free 1:00
    Round 2- breast 1:15
    Round 3- back 1:15
    Round 4- fly 1:15

    5 X 300 pull 4:45
    1-4: negative split
    #5: best effort

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/10/13

    by , December 9th, 2013 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    4 X 100 1:45 1:40
    1 X200 3:30 3:20
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Sets 1&3: IM on 2:00
    Sets 2&4: Free on 1:45
    Descend each set 1-4

    1 X 200 3:20
    4 X 50 descend to fast 1:00
    Three rounds, pull or swim

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/09/13

    by , December 6th, 2013 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM

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

    1 X 200 kick 5:00
    8 X 50 kick 1:10
    1 X 100 swim

    3 X 75 cruise 1:15
    1 X 75 fast 1:45
    Four rounds, choice.

    8 X 125 2:00
    75 moderate/50 fast

    WARM DOWN: 4 x 50 easy

    4500M
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/06/13

    by , December 5th, 2013 at 01:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    2 X 100 1:45 1:40
    1 X 200 3:30 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 300 6:00 5:00
    1 X 200 4:00 3:20
    1 X 100 2:30 1:40
    Four rounds.
    Rounds 1&2 are IM(intervals left)
    Rounds 3&4 are free(intervals right)

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts