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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 AM Workout -11/13/20122

    by , November 12th, 2012 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    2 X 100 kick 2:15
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 200 50 stroke/50 free 3:30
    6 X 25 stroke-fast- :40 #6 on 1:40
    Two rounds

    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 -
    Two rounds free pull.
    Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM workout 11/12/12

    by , November 9th, 2012 at 11:37 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1X 300. 4:30 4:30
    4X 75 1:15 1:10
    3X 50 1:10 :50
    two rounds, round 1 intervals left

    1 X 200 kick 4:30
    8 X 50 kick 1:10
    1 X 100 swim

    2 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    three rounds

    5 X 200 pull 3:00
    Negative split and descend

    WARM DOWN: 4 X 50 easy 1:00

    4600y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/09/20122

    by , November 8th, 2012 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will go very light today as we have a meet this weekend. A lot of time will be spent using the new Myrtha Track Start blocks that were recently added.

    SCM
    WARM UP:
    1 X 300 5:20 5:15
    2 X 100 1:50 1:45
    4 X 50 1:00 1:00
    Two rounds. round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    12 X 50 1:20
    #3-6-9-12 are fast

    Block work

    WARM DOWN: 4 X 50 easy 1:00

    2500Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -11/08/20122

    by , November 7th, 2012 at 04:09 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 1 intervals left, 2 right.

    1 X 100 kick 2:15
    3 X 50 kick 1:15
    8 X 25 sprint kick :45
    1 X 100 swim

    3 X 100 3:00
    Choice, swim @85/90%
    1 X 100 easy

    3 X 25 sprint :40
    1 X 25 easy 1:00
    Four rounds

    1 X 125 easy
    1 X 100 blocks @ 100%

    WARM DOWN: 4 X 50 easy 1:00

    3025Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -11/06/20122

    by , November 5th, 2012 at 02:42 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 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    6 X 50 kick 1:10
    1 X 100 swim

    6 X 100 2:30
    Choice. Swim all at 85/90%
    1 X 100 easy

    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

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

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -11/05/20122

    by , November 2nd, 2012 at 01:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    A lot of meet prep work as we approach our SCM meet this coming weekend.


    SCY
    WARM UP:
    2 X 200 3:15 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 descend to fast 1:10
    6 X 25 sprint :40 #6 on 1:40
    Two rounds, choice.

    1 x 100 cruise 2:00
    1 X 50 blocks @ 100% 2:00
    Four rounds, choice.

    8 X 100 2:15
    Choice.
    odds: easy
    evens: @ 85/90%

    WARM DOWN: 4 x 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -11/02/20122

    by , November 1st, 2012 at 01:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    8 X 50 kick-25 moderate/25 fast- 1:10
    1 X 100 swim

    1 X 75 build 1:30
    1 X 50 @ 100% 1:15
    2 x 100 cruise 2:00
    Four rounds, choice.

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

    1 X 600
    Swim or pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -11/01/20122

    by , October 31st, 2012 at 01:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    10 X 50 1:10
    Choice. Swims 3-6-9 are fast #10 is easy

    5 X 50
    Blocks: sprint 25 and great turn, swim in easy.
    1 X 50 easy

    5 X 100 kick 2:15
    1 X 100 swim

    4 X 250 free 4:00
    Swim or pull. Negative split each swim.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -10/31/20122

    by , October 30th, 2012 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 1:00
    4 X 25 sprint :40 #4 on 1:40
    Three rounds, choice.
    50's: odd: easy even: fast

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

    3 X 200 broken 7:00
    Broken :10 @ 100, choice.

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -10/30/20122

    by , October 29th, 2012 at 12:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Three rounds. Round 1 interval left, 2&3 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    1 X 100 swim

    1 X 100 1:40 2:00
    2 X 50 fast 1:00 1:10
    Four rounds, choice.
    Rounds 1/2 free, intervals left.
    Rounds 3/4 stroke, intervals right.

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

    10 X 100 2:15
    Choice.
    odd: cruise
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4450Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -10/29/20122

    by , October 26th, 2012 at 09:52 AM (Sarasota Y Sharks Masters GOLD Workout)
    We will be hosting our annual SCM met in two weeks. Our yardage will drop along with bringing in some meet preparation.


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

    1 X 200 kick + 100 swim

    4 X 25 build to fast :40
    1 X 50 @ 100% 1:20
    1 X 100 easy 2:00
    Four rounds, choice.

    8 X 50 kick 1:10
    1 X 100 swim

    8 X 25
    odd: build to race finish
    even: blocks, sprint 25
    1 X 100 easy

    10 X 50 free
    5 on :40
    5 on :35

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -10/26/20122

    by , October 25th, 2012 at 04:39 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.

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

    18 X 50 1:05
    Every third is fast, all choice
    1 X 100 easy

    8 X 150 2:30
    Swim or pull.
    Swim 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4400Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -10/25/20122

    by , October 24th, 2012 at 02:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 x 100 kick 2:15
    6 X 50 kick-25 moderate/25 fast- 1:10
    1 X 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 x 50 1:00
    4 X 25 sprint :40
    Choice. Swim the fourth swim of each group at 100%

    1 X 500 6:40
    1 X 400 5:20
    1 X 300 4:00
    1 X 200 2:40
    1 X 100 -
    swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  14. SArasota Y Sharks Masters 5:30 AM Workout -10/24/20122

    by , October 23rd, 2012 at 12:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 75 build 1:15
    4 X 50 descend to fast 1-4 1:00
    8 X 25 sprint :30 #8 on 1:00
    Two rounds, choice.

    5 X 200 IM 3:30

    10 X 100 free pull or swim
    2 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -10/22/20122

    by , October 19th, 2012 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    2 X 200 3:15 3:00
    4 X 100 1:45 1:30
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick + 100 swim

    4 X 100 descend 1-4 #4 @ 100% 2:00
    4 X 50 descend 1-4 #4 @ 100% 1:15 #4 on 2:00
    8 X 25 sprint :45
    1 X 50 easy
    All choice

    5 X 100 kick 2:15
    1 X 50 easy swim

    1 x 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 X 75 fast 1:30 1:30 -
    Three rounds.
    Round 1: stroke your choice
    Round 2: IM
    Round 3: Free

    WARM DOWN: 4 X 50 easy 1:00

    4625Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/12/20122

    by , October 11th, 2012 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    Today will be my last post until I return from vacation Oct 22. A group of us are heading to St. Croix for a 5 mile OW swim. Should be fun.

    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 50 :50 :45
    Four rounds. Rounds 1/2 intervals left, 3/4 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:00
    1 X 50 easy swim 1:00
    8 X 25 sprint kick :45
    1 X 50 easy swim

    4 X 50 fast 1:15
    1 X 100 easy 2:15
    Three rounds, all choice.

    1 X 400 6:00 5:20
    4 X 100 1:30 1:20
    Two rounds, swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -10/11/20122

    by , October 10th, 2012 at 12:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    2 X 150 2:30
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :50

    1 X 200 kick + 100 swim

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    1 X 25 :45
    Four rounds.Choice.
    Round 1: 25 is fast
    Round 2: 50 is fast
    Round 3: 75 is fast
    Round 4: 100 is fast

    5 X 100 kick 2:15
    50 moderate/50 fast

    1 X 800 pull
    50 easy/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -10/10/20122

    by , October 9th, 2012 at 03:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 75 kick 1:45
    Two rounds

    6 X 200 pull 3:00
    Negative split each swim and descend 1-3/4-6

    16 X 50 1:00
    #3-6-9-12 are fast
    13-16 are warm down

    4350Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -10/09/20122

    by , October 8th, 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
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

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

    4 X 50 descend 1:00
    8 X 25 sprint :40 #8 on 1:00
    Two rounds, choice.

    1 X 100 IM 2:00
    2 X 50 stroke 1:00
    4 X 25 stroke-fast- :30 #4 on 1:00
    Three rounds, choice.
    IM'ers: Round 1 fly, 2 back, 3 breast.

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -10/08/20122

    by , October 5th, 2012 at 02:26 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 left,2 right.

    1 X 200 kick 4:30
    5 X 100 kick 2:15
    1 X 100 swim

    1 x 200 IM 3:30
    4 X 75-1 of each stroke- 1:15 #4 on 2:00
    Two rounds

    1 X 400 5:20
    1 X 300 4:00
    1 X 200 2:40
    1 X 100 -

    WARM DOWN: 4 X 50 easy 1:00

    4400Y
    Categories
    Swim Workouts