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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 AM Workout -01/07/2013

    by , January 4th, 2013 at 11:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 150 2:30 2:15
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 x 100 kick 2:15
    1 X 100 swim

    4 X (4 X 75 1:20
    Round 1: free
    Round 2: 25 stroke/50 free
    Round 3: 50 stroke/25 free
    Round 4: 75 stroke

    3 X 100 1:30
    1 X 75 fast 1:30
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -01/04/2013

    by , January 3rd, 2013 at 01:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    9 X 200 3:30
    1-3: cruise
    4-6: negative split
    7-9: descend 1-3

    SCY

    1 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    4 X 50 easy warm down
    All 50's choice and on 1:15 except for final 4 which are on 1:00

    4450 M/Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -01/03/2013

    by , January 2nd, 2013 at 11:16 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    8 X 150 2:45
    #5-8: negative split

    2 X 300 5:15
    2 X 200 3:30
    8 X 100 1:45
    100's: Descend 1-4/5-8

    SCY

    4 X 100 kick 2:15

    1 X 200 IM 3:30
    2 X 100 IM 1:45
    4 X 50-1 of each stroke- 1:00
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4800 M/Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -01/02/2013

    by , December 31st, 2012 at 02:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 6:30
    1 X 300 5:00
    1 X 200 3:30
    1 X 100 1:40
    Two rounds

    SCY
    1 X 200 kick 4:15
    8 X 50 kick 4 on 1:10 4 on 1:00

    16 X 25 :30
    Fast, #8 is easy

    WARM DOWN: 4 X 50 easy 1:00

    4400 M/Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -12/31/20122

    by , December 28th, 2012 at 02:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will enjoy the LC pool until 6:30 for a while.

    LCM
    1 X 200 3:30 3:30
    2 X 150 2:45 2:30
    2 X 100 2:00 1:40
    Two rounds, round 1 intervals left, 2 right.

    8 X 200 3:30
    Negative split all 8

    SCY

    1 X 200 kick 4:15
    4 X 75 kick-third 25 fast- 1:45

    16 X 50 1:00
    1-12: odd:easy even: fast
    13-16: warm down

    4300 M/Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -12/28/20122

    by , December 27th, 2012 at 01:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 250 4:30 4:15
    5 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    SCY

    1 X 200 kick 4:15
    8 X 50 kick 4 on 1:10 4 on 1:00

    12 X 125 free 2:00
    1-6: cruise
    7-12: 50/cruise/75 fast

    16 X 50 1:00
    4 of each stroke

    WARM DOWN: 4 X 50 easy 1:00

    4600M/Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -12/27/20122

    by , December 26th, 2012 at 01:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will start out in the LC pool for warmup then move to SC.

    LCM:
    WARM UP:
    1 X 250 4:30 4:15
    1 X 150 2:45 2:30
    1 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    SCY

    1 X 100 kick 2:20
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 75 moderate 1:15
    1 X 50 fast 1:00
    4 X 25 sprint :30 #4 on 1:30
    Four rounds, choice.

    6 X 150 free 2:15
    1-3: negative split
    4-6: swim last 50 fast

    WARM DOWN: 4 X 50 easy 1:00

    3900 Y/M
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -12/26/20122

    by , December 24th, 2012 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 2:00 1:45
    Two rounds, round 1 intervals left, 2 right.

    7 X 250 free 4:10
    1-3: cruise
    4-6: 150 cruise/100 fast
    #7: best effort

    8 X 50 kick 1:15

    1 X 200 IM 4:00
    1 X 100 IM 2:00
    1 X 50 stroke 1:30
    Three rounds.
    50's: round 1 fly, 2 back, 3 breast

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -12/24/20122

    by , December 21st, 2012 at 12:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    6 X 300 free 5:00
    swim or pull. Negative split all 6.

    4 X 100 kick 2:30
    Alternate 25 moderate/25 fasat
    1 x 100 swim

    1 X 100 moderate
    4 X 50
    Four rounds, choice.
    Round 1 50's: odd: easy even: fast 1:05
    Round 2: same pattern 1:10
    Round 3: same pattern 1:15
    Round 4: all 4 50's are fast 1:20

    WARM DOWN: 4 X 50 easy 1:00

    4900M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -12/21/20122

    by , December 20th, 2012 at 01:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick-last 25 fast- 1:45
    1 X 10 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke 1:30
    Three rounds. Round 1 fly, 2 back, 3 breast.

    1 X 400 5:20
    3 X 100-descend 1-3 1:30
    Two rounds free, swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    4750Y
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters 5:30 AM Workout -12/20/20122

    by , December 19th, 2012 at 02:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:45
    4 X 100 2:00
    1 X 300 5:15
    4 X 100 1:45

    4 X 50 kick 1:15
    1 X 100 swim 2:00
    Two rounds

    2 X (4 X 200 free 3:30
    Descend both rounds 1-4

    12 X 50 1:15
    Alternate stroke and free by 50.
    stroke 50's are fly, back, breast in order. Repeat.

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -12/19/20122

    by , December 18th, 2012 at 12:17 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 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 200 3:30
    4 X 25 sprint :30
    1 X 150 2:40
    6 X 25 sprint :40
    1 X 100 2:00
    8 X 25 sprint :45
    1 X 100 easy

    8 X 50 kick 1:05
    1 X 100 swim

    4 X 250 3:30
    1&2: negative split
    3&4: 150 cruise/100 fast

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -12/18/20122

    by , December 17th, 2012 at 12:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    6 X 100 2:00 1:45
    2 X 100 KICK 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 150 2:45
    Swim or pull.
    Last 50 fast on swims 5-8.

    2 X 100 IM 2:00
    4 X 50-1 of each- 1:15
    Three rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -12/17/20122

    by , December 14th, 2012 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    Holiday schedule starts today. We expect to have LC access until 6:30 then move to SC.

    LCM
    WARM UP:
    1 X 200 3:40 3:20
    5 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    7 X 200 Pull 3:20
    Negative split swims 4-7

    SCY

    200 kick 4:30
    5 X 100 kick-50 moderate/50 fast- 2:15
    1 X 100 swim

    8 X 50 1:15
    Two of each stroke, second 50 of each fast.

    WARM DOWN: 4 X 50 easy 1:00

    4100 M/Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -12/14/20122

    by , December 13th, 2012 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 75 1:15 1:10
    Three rounds. Round 1 interval left, rounds 2&3 right.

    1 X 200 kick + 100 swim

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    Four rounds. Round 1 fly, 2 back, 3 breast, 4 best stroke/no free

    5 X (4 X 100 1:30
    Free. Descend 1-4

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -12/13/20122

    by , December 12th, 2012 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    2 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 2:30
    4 X 50 kick 1:10
    8 X 25 sprint kick :40
    1 X 100 swim

    4 X 100 1:45
    4 X 75 1:15
    4 X 50 1:00
    4 X 25 sprint :40
    Choice. on 100's, 75's and 50's #4 swim @100%.

    1 X 300 4:15
    1 X 200 2:50
    4 X 100 1:20
    1 X 200 2:40
    1 X 300 -
    Pull freestyle

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -12/12/20122

    by , December 11th, 2012 at 12:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    6 X 50 kick 1:10 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 moderate free 1:45
    1 X 50 fast 1:15
    4 X 25 fast :30 #4 on 1:30
    Four rounds. 50's & 25's: i round of each IM order.

    10 X 150 free 2:30
    1-4: negative split
    5-7: last 50 is fast
    8-10: last 100 is fast

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -12/11/20122

    by , December 10th, 2012 at 02:00 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 50 1:00 :50
    Two rounds, round 1 intervals left, 2 right.

    8 X 75 kick 1:45
    #5-8: last 50 fast
    1 X 100 swim

    1 X 200 IM 3:30
    2 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    Two rounds

    5 X 200 pull 2:50
    5 X 100 pull 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -12/10/20122

    by , December 7th, 2012 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 400 6:00 6:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 50 easy 1:00
    1 X 50 build 1:10
    1 x 100 fast 2:00
    Four rounds, choice.

    1 X 100 easy

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 free 3:00
    4 X 50- 1 of each stroke - 1:00
    Four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -12/07/20122

    by , December 6th, 2012 at 02:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    Two rounds. Round intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 300 IM or stroke 5:15
    1 X 100 stroke 2:00
    4 X 25 stroke :30 #4 on 1:30
    Three rounds.
    100's & 25's: Round 1 fly, 2 back, 3 breast

    1 X 300 free negative split 4:15 4:00
    4 X 100 1:05 1:20
    two rounds pull or swim. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts