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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 AM Workout -09/10/20122

    by , September 7th, 2012 at 01:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 x 300 kick 6:30
    6 X 50 kick-fast- 1:10
    1 x 100 swim

    5 X 100 IM 1:45
    4 X 75-1 of each- 1:15
    4 x 50-1 of each- 1:00

    3 x 200 free 4:00
    1 X 100 easy 3:00
    Two rounds, pull or swim.
    200's: swim them fast and broken :10 @ 100

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM workout: 09/07/12

    by , September 6th, 2012 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30. 2:15
    2 X 100 1:40. 1:30
    4 X 50 descend 1:00. :45
    Two rounds.Round 1 intervals left,2 right.

    1 X 100 kick 2:15
    10 X 50 5 on 1:00. 5 on :55
    1 X 100 swim

    1 X 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 sprint :40
    Choice. Two rounds with a break after round 1.

    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

    4700
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -09/06/20122

    by , September 5th, 2012 at 12:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    8 X 25 sprint kick :40
    Two rounds

    1 X 100 easy swim

    4 X 50 descend 1-4 1:00
    1 X 100 fast 2:00
    2 x 50 easy 1:00
    Three rounds, all choice.

    1 X 300 4:00
    3 X 150 2:10
    1 x 200 2:40
    3 X 150 2:10
    Pull freestyle.
    150's: Descend 1-3 and negative split all swims.

    WARM DOWN: 4 x 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -09/05/20122

    by , September 4th, 2012 at 12:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 descend 1:40 1:30
    6 X 50 1:00 :45
    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

    1 x 100 free 2:00
    1 X 100 IM 2:00
    1 X 100 styroke 2:15
    Four rounds. Im'ers swim 1 100 of each IM order.

    1 X 200 3:00 2:50 2:40
    1 X 100 1:30 1:25 1:20
    4 X 50 :45 :40 :35
    Three rounds, free. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -09/04/20122

    by , September 3rd, 2012 at 11:05 AM (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 75 descend 1:15 1:10

    1 X 200 kick + 100 swim

    8 X 25 fast :30 :40
    1 X 100 easy 2:00 -
    Two rounds, round 1 intervals left, 2 right.

    8 X 50 kick 1:00
    1 X 100 swim

    3 X {4 X 75 1:20
    75's: 50 stroke, 25 free
    IM'ers: Round 1 fly, 2 back, 3 breast

    2 X 500 pull 6:40
    Negative split both swims

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -09/03/20122

    by , August 31st, 2012 at 05:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X250 4:00
    4 X 100 1:30
    10 X 50 5 on :50 5 on :45

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

    4 X 100 2:00
    #1: moderate
    #2: 75 mod/25 fast
    #3:50 mod/50 fast
    #4: 25 mod/75 fast

    $$$ 30 50's $$$
    5 X 50 :40-make the interval-
    1 X 50 fast :45
    4 X 50 :45
    2 X 50 fast :50
    3 X 50 :50
    3 X 50 fast :55
    2 X 50 :55
    4 X 50 fast 1:00
    1 X 50 1:05
    5 X 50 1:05

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -08/31/20122

    by , August 30th, 2012 at 01:49 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 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    4 X 25 sprint kick :45
    1 X 50 swim 1:00
    4 X 25 sprint(swim) :30 #4 on 1:30
    Three rounds, all choice

    5 X 200 pull 3:00 2:40
    1 X 100 easy 2:20 -
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -08/30/20122

    by , August 29th, 2012 at 02:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00 3:00
    3 X 100 1:40 1:30 1:25
    Three rounds. Read intervals left to right.

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

    1 X 100 2:00
    1 X 50 1:00
    4 X 25 fast :45
    Four rounds, choice.
    IM'ers 1 round of each stroke.

    1 X 100 easy 2:30 2:30 2:30
    6 X 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 x 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -08/29/20122

    by , August 28th, 2012 at 02:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 descend :45

    1 X 200 kick + 100 swim

    3 X 50 descend 1-3 to fast 1:00
    4 X 25 fast :30
    Four rounds, choice.
    #4 25 on 1:30

    5 X 300 pull 4:15
    Descend 1-3
    #4 and 5 negative split and fast

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -08/28/20122

    by , August 24th, 2012 at 05:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    We may be closed Monday depending on the hurricane. If so we will do this workout on Tuesday.

    SCY
    WARM UP:
    1 X 300 4:30 4:30
    1 X 150 2:30 2:15
    3 X 100 descend 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick-descend- 1:10
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75-1 of each stroke- 1:15
    Four rounds

    1 X 200 free 3:00 3:00 3:00
    4 x 50-descend- :40 :50 1:00
    Three rounds. Round 1 left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -08/24/12

    by , August 23rd, 2012 at 04:10 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 descend 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 moderate 2:00
    4 X 50 1:00
    Four rounds.
    50's: odd: fast even: easy
    #4 50 is on 1:30
    Choice. IM'ers should go 1 round of each.

    10 X 150 free 2:15
    1-5: swim 100 moderate/50 fast
    6-10: negative split

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -08/23/12

    by , August 22nd, 2012 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    2 X 200 3:00 3:00
    Two rounds, round 1 intervals left, 2 right.

    10 X 50 kick 1:10
    #6-10: 25 fast/25 moderate
    1 X 100 swim

    10 X 100 free
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is easy

    8 X 200
    odd: IM or 50 best stroke/50 free 3:30
    even: free on 3:00

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -08/22/12

    by , August 21st, 2012 at 01:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    1 X 100 1:45 1:30
    4 X 50 descend 1-4 1:00 :45
    Three rounds. Round 1 intervals left, rounds 2&3 right.

    1 X 200 kick + 100 swim

    8 X 25 fast :30 :40 :45
    1 x 100 easy 2:00
    Three rounds, choice. Round 1 interval left, 2 middle, 3 right.

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

    1 X 1000 swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -08/21/12

    by , August 20th, 2012 at 03:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    4 X 150 2:15
    4 X 100 1:30

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

    1 X 100 IM 1:45
    4 X 50-1 of each stroke- 1:00
    4 X 25 fast-1 of each stroke- :30
    Two rounds, short break between rounds

    2 X 150 free 2:15
    1 X 300 free 4:00
    Three rounds, swim or pull.
    Descend 300's 1-3

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -08/20/12

    by , August 2nd, 2012 at 04:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    The Shark Tank will be closed until Aug 20 when we return. The pool will get a major facelift in preparation for Pan Am 2013!

    I am going to go ahead and post the workout for our first morning back Aug 20. I will not post any workouts during our break, if you need one there are over 800 archived.

    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:15 -
    Two rounds. Round 1 intervals left, 2 right.

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

    1 X 200 IM 3:30
    1 X 75 1:15
    1 X 50 1:30
    Four rounds.
    Round 1: 75:fly-back-breast 50:fly
    Round 2: 75:back-breast-free 50:back
    Round 3: 75:breast-free-fly 50:breast
    Round 4: 75:free-fly-back 50:free

    1 X 600 free
    Pull or swim

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -08/02/12

    by , August 1st, 2012 at 02:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick + 100 swim

    1 X 100 moderate 2:00
    3 X 50 fast 1:15/1:30
    Four rounds, choice.
    50's 1&2 on 1:15 #3 on 1:30

    15 X 100
    5 on 1:40
    5 on 1:35
    5 on 1:30

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -08/01/12

    by , July 31st, 2012 at 01:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:30
    4 X 50 kick-descend- 1:15
    2 X 100 kick 2:30
    1 x 100 swim

    16 X 50 1:10
    1-4: fly
    5-8: back
    9-12: breast
    13-16: one of each IM order

    8 X 150 pull 2:30

    WARM DOWN: 4 X 50 easy 1:00

    4500M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -07/31/12

    by , July 30th, 2012 at 03:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 300 5:15
    2 X 150 2:45
    4 X 50 descend 1:00
    Two rounds

    1 X 200 kick 5:00
    8 X 50 kick-descend 1-4/5-8- 1:15
    1 X 100 swim

    1 X 50 1:15
    1 X 100 2:00
    1 X 200 3:45
    Three rounds, choice.
    Round 1: 50 is fast
    Round 2: 100 is fast
    Round 3: 200 is fast

    1 X 50 easy

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  19. Saraspta Y Sharks Masters 5:30 AM workout: 7/26/12

    by , July 28th, 2012 at 01:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 300 5:15
    5 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    1 X 100 swim

    1 X 100 2:15
    2 X 50 1:15/1:30
    Four rounds.
    Round 1 fly,2 back,3 breast,4 choice/no free.

    4 X 300 pull 4:30

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -07/26/12

    by , July 26th, 2012 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 200 3:45
    6 X 100 1:45
    4 X 50 descend 1:00

    5 X 100 kick 2:30
    1 x 100 swim

    2 X {5 X 100 choice
    1&2: build on 2:15
    3&4: fast on 2:15
    #5: easy on 3:00

    7 X 200 Pull 3:00
    1-3: descend
    4-7: hold #3 pace

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts