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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

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

    by , June 28th, 2013 at 02:42 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 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:20
    1 X 100 swim -

    1 X 200 IM 4:00
    4 X 50-1 of each- 1:15 #4 on 2:00
    Two rounds

    2 X {5 X 150 2:30 2:15
    Swim last 50 fast.
    Round 1 interval left, 2 right.
    Swim or pull.

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -06/28/2013

    by , June 27th, 2013 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    Due to the Shark Open we will only have 1 hour this morning.

    31 X 100

    1-5: warm up 2:00
    6-10: kick 2:15
    11-15: 50 stroke/50 free 2:15
    16-20: free 1:45
    20-25: free 1:40
    26-30: free 1:35
    31: swim down
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -06/27/2013

    by , June 26th, 2013 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    3 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 choice 1:20
    odd: easy even: fast

    8 X 50 kick 1:15

    1 X 300 5:30 5:15 5:00
    1 X 200 3:40 3:30 3:20
    1 X 100 1:50 1:45 -
    Three rounds, round 1 left, 2 middle, 3 right.
    Pull or swim

    WARM DOWN: 4 X 50 easy

    4300 M/Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -06/26/2013

    by , June 25th, 2013 at 01:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    2 X 50 1:00 :45
    Three rounds. Round 1 intervals left, 2/3 right.

    SCY

    2 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    1 X 100 stroke 2:00
    3 X 100 IM 1:45 #3 on 2:45
    three rounds.
    100's: Round 1-fly, 2-back, 3-breast

    12 X 25 underwater(fins optional) :45

    WARM DOWN: 4 X 50 easy

    4100 M/Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/25/2013

    by , June 24th, 2013 at 01:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    15 X 100
    5 on 2:00
    5 on 1:50
    5 on 1:45

    6 X 100 free 2:30
    Swim all 6 @ 85/90%

    4 X (8 X 50
    Round 1: kick 1:15
    Round 2: free :50
    Round 3: stroke-2 of each- 1:15
    Round 4: 25 sprint/25 easy 1:15

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -06/24/2013

    by , June 21st, 2013 at 05:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 100 2:00 1:45
    2 X 200 3:30 3:15
    1 X 300 5:15 -
    Two rounds. Round 1 intervals left, 2 right.

    SCY

    8 X 50 kick 4 on 1:10 4 on 1:00
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 100 moderate 2:00
    1 X 50 fast 1:00
    1 X 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:08 X 25 sprint :45
    Two rounds. All choice.

    WARM DOWN: 4 x 50 easy

    3700 M/Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -06/21/2013

    by , June 20th, 2013 at 01:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 300 5:15 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 easy 2:00
    1 X 50 @ 100% 1:30
    Four rounds. Freestyle

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

    1 X 200 IM 4:00
    3 X 100 IM 2:00
    Two rounds

    WARM DOWN: 4 X 50 easy

    3800M
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -06/20/2013

    by , June 19th, 2013 at 01:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 3:30
    Three rounds. Round 1 intervals left, 2/3 right.

    4 X 150 kick 3:30
    Last 50 fast

    12 X 50 1:15
    Choice. odd: easy even: fast

    4 X 300 pull 5:00
    Descend 1-3--#4 is warm down

    4200M
    Categories
    Swim Workouts
  9. SArasota Y Sharks Masters 5:30 AM Workout -06/19/2013

    by , June 18th, 2013 at 03:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 5:15
    4 X 100 1:40

    SCY
    10 X 50 kick 5 on 1:10/5 on 1:00
    1 X 100 swim

    4 X 50 1:00 #4 on 1:30
    4 X 100 2:00 #4 on 2:30
    Two rounds.
    Round 1 free, round 2 choice stroke.
    #4 swim @ 100%

    6 X 200 IM 3:30

    WARM DOWN: 4 X 50 easy

    4600M/Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -06/18/2013

    by , June 17th, 2013 at 04:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 1:45 1:40
    1 X 200 3:30 -
    Two rounds. Round 1 intervals left, 2 right

    4 X 100 kick 2:20
    1 X 100 swim

    4 X {4 X 50 Descend 1-4
    Rounds 1/3: free on 1:00
    Rounds 2/4: stroke 1:15

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

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -06/17/2013

    by , June 14th, 2013 at 03:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    Our summer schedule starts today. Some days will be LC and others a combo of long and short.

    LCM
    1 X 200 3:30
    4 X 150 2:45
    1 X 100 1:45
    4 X 150 2:30

    SCY

    8 X 50 kick 1:10
    1 X 100 swim

    6 X 100 2:15 choice
    50 perfect stroke/25 fast/25 easy

    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free 1:30
    Two rounds

    WARM DOWN: 4 X 50 easy

    4000M/Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -05/27/2013

    by , May 25th, 2013 at 12:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    2 X 200 3:15
    2 X 150 2:30
    2 X 100 1:40
    3 X 100 kick 2:10
    1 X 100 swim

    1 X 400
    50 stroke/50 swim--choice
    fins optional

    4 X 50 1:20 choice
    Descend 1-4--#4 @ 100%

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds, choice

    4 X 50
    1&3: blocks @ 100%
    2&4: easy

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -05/24/2013

    by , May 23rd, 2013 at 03:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    1-4: long and smooth
    5-8: descend to fast

    3 X 200 free 3:20
    Negative split

    8 X 50 kick 1:10--5-8: 25 fast/25 easy
    1 X 100 swim

    6 X 50 build choice 1:15

    LCM

    3X {start-turn-finish

    1 X 50 blocks
    5 X 50 warm down
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/23/2013

    by , May 22nd, 2013 at 11:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20
    1 x 100 easy swim

    6 x 100 2:15
    Choice, perfect technique swim

    6 x 50
    odd: build to race finish
    even: blocks--25 sprint/25 easy

    $$$RACE PACE SET$$$$$

    3 X 100 broken @ race pace 5:00
    Choice, broken :10 @ the 50

    WARM DOWN: 4 X 50 easy

    3100M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/22/2013

    by , May 21st, 2013 at 12:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    4 X 50 faster 1:00

    8 X 50 kick 1:10
    1 x 100 easy swim

    6 X 100 2:15
    #1-5: swim @ 85/90% choice
    #6: easy

    10 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    LCM
    4 X 200 free 3:30
    Fins optional

    WARM DOWN: 4 X 50 easy

    3550 Y/M
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -05/21/2013

    by , May 20th, 2013 at 01:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 150 3:00
    2 X 250 4:30
    4 X 50 faster 1:00

    5 X 200 4:20
    100 kick/100 swim

    8 X 100 2:00
    Pull free or swim IM

    2 X 200 Broken @ race pace 7:00
    Broken :10 A 100
    1 X 100 easy swim

    3 X(start-turn-finish drill

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -05/20/2013

    by , May 17th, 2013 at 02:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    4 X 150 2:20
    1 X 200 build to fast

    8 X 50 1:00
    25 fast/25 easy

    3 X 100 kick 2:15
    6 x 50 kick 1:05 evens: build to fast
    1 X 100 swim

    2 X 50 build
    1 X 50 @ 100%
    1 X 50 easy
    3 X 50 build
    1 X 50 easy
    1 X 100 @ 100%
    Two rounds, round 1 stroke on 1:15-easy swims free ok-
    Round 2 free on 1:00

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -05/17/2013

    by , May 16th, 2013 at 02:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    Sorry I missed a few days, computer problems. As we get ready for the Pan Am meet I may miss a post occaisionally.

    We are going to drop our yardage starting today in preparation for the meet.

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

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

    4 X 100 free 2:00
    #1: 25 fast/75 easy
    #2: 50 fast/50 easy
    #3: 75 fast/25 easy
    #4: 100 fast
    2 X 100 swim down 2:00

    4 X 100 best stroke 2:15
    Swim same pattern as above
    2 X 100 swim down 2:15

    LCM

    4 X 50 from the blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -05/13/2013

    by , May 10th, 2013 at 03:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 negative split

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

    1 X 100 IM or stroke 2:00
    4 X 50 stroke 1:05
    Four rounds. Short break after round 2.

    LCM

    6 X 200 pull 3:15
    1-3: find a good pace
    4-6: descend

    WARM DOWN: 4 X 50 easy

    4500 Y/M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -05/10/2013

    by , May 9th, 2013 at 12:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    6 X (3 X 50 1:05 choice
    Alternate build-fast-easy within each round

    4 X 100 kick 2:15
    1 X 100 swim

    LCM

    4 X (3 X 100 2:15 choice
    Alternate build-fast-easy within each round

    WARM DOWN: 4 X 50 easy

    4300 Y/M
    Categories
    Swim Workouts