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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 AM Workout -04/25/2013

    by , April 24th, 2013 at 03:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    2 X 200 3:30
    2 X 100 kick 2:30

    1 X 300 free 5:00
    1 X 200 IM 4:00
    2 X 100 kick 2:30
    Two rounds

    2 X (4 X 100 broken 2:30**#4 on 3:30
    Fast/Choice
    Broken :05 @ 50

    10 X 50 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -04/24/2013

    by , April 23rd, 2013 at 03:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    3 X 100 1:40 1:30
    4 X 75 1:20 1:10
    4 X 50 1:00 :50
    Two rounds, round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 X 100 swim

    2 X 100 1:40 2:00
    2 x 50 fast 1:00 1:10
    Four rounds. Short break between rounds.
    Rounds 1/2 are free:intervals left
    Rounds 3/4 are stroke: intervals right

    LCM

    10 x 100 2:15
    odd: easy
    even: fast
    Odd swims should be easy free, evens choice.

    WARM DOWN: 4 X 50 easy

    4800 Y/M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -04/23/2013

    by , April 22nd, 2013 at 02:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    4 X 100 2:00
    2 X 200 3:30
    1 X 400 negative split

    4 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    5 X 200 free 3:20
    5 X 100 free 1:40
    Swim #1/2 moderate pace, descend 3-4-5.

    1 X 200 IM 4:00
    1 x 100 stroke 2:15
    2 X 50 stroke 1:15 #2 on 2:00
    Two rounds

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -04/19/2013

    by , April 18th, 2013 at 03:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    2 X 200 3:15
    1 X 150 2:15
    2 X 100 1:30

    5 X 100 free @ 85/90% 1:45
    5 X 100 kick 2:15
    5 X 100 IM or stroke @ 85/90% 2:15

    4 X 50 1:00
    1 X 100 easy 2:00
    Three rounds. Round 1 50's: fly, 2 back 3 breast

    LCM

    5 X 250 pull 4:15
    1-3: last 50 fast
    4-5: last 100 fast

    WARM DOWN: 4 X 50 easy

    4850 Y/M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -04/18/2013

    by , April 17th, 2013 at 05:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    4 X 50 kick 1:20
    4 X 150 fr/st/fr by 50 2:40
    4 X 100 kick 2:20

    1 X 300 free-neg split- 5:00
    3 X 100 IM 2:00
    3 X 100 free 1:45
    1 X 300 IM 7:00
    Two rounds

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

    WARM DOWN: 4 X 50 easy

    4700M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/17/2013

    by , April 16th, 2013 at 02:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 250 4:00
    3 X 100 1:30
    5 X 50 :50

    1 X 400 free 6:00
    4 X 100 free 1:30
    1 x 200 kick 4:15
    2 X 100 kick 2:15
    1 X 50 easy swim 1:15
    1 X 300 IM 5:15
    3 X 100 IM or stroke 2:00

    LCM

    9 X 100 free 1:45
    Descend 1-3/4-6/7-9
    #3-6-9 are fast

    1 X 500 pull

    WARM DOWN: 4 X 50 easy

    4750 Y/M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -04/16/2013

    by , April 15th, 2013 at 11:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 150 3:00
    4 X 100 1:50

    8 X 100 free 1:45
    Build second 50

    3 X 100 kick 2:20
    4 X 50 kick 1:10
    1 X 100 swim

    8 X 100 IM 2:00

    6 X 200 pull freestyle 3:20
    1-3: long and smooth
    4-6: Descend

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -04/10/2013

    by , April 9th, 2013 at 03:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #15: Meet starts tomorrow for most. I will not be posting for a few days.

    SCY
    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250
    Choice, fins optional

    2 X (3 X 100 free 2:00
    #1 moderate
    #2 build
    #3 50 moderate/50 fast

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

    1 X 75 easy
    1 X 50 blocks

    WARM DOWN: 4 X 50 easy

    $$$$$$RELAY STARTS$$$$$

    2100+-
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -04/09/2013

    by , April 8th, 2013 at 02:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #14
    SCY

    WARM UP:
    3 X 250 4:00

    1 X 300
    Choice, fins optional

    10 X 50 1:20 choice
    #3-6-9 are fast #10 is easy

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

    1 X 75 easy
    1 X 50 blocks
    1 X 100 easy

    $$$$$RELAY STARTS$$$$$$$

    WARM DOWN: 4 X 50 easy

    2100+-
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -04/08/2013

    by , April 5th, 2013 at 04:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #13
    SCY

    WARM UP:
    2 x 250 4:00
    2 X 100 1:40

    1 X 400
    Rest :20 @ 200
    Choice, fins optional

    4 x 50 kick 1:15
    1 X 100 swim

    4 X 75 1:20 choice
    50 perfect stroke/25 fast

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

    @@@@@@OPTION@@@@@@

    Sprint/Middle distance swimmers:
    10 X 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8-10 to race pace

    OR

    Distance swimmers:
    14 X 50 1:00
    odd: perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy

    2550/2750Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -04/05/2013

    by , April 4th, 2013 at 03:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #12
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 600
    Choice, rest :20 @ each 200
    Fins optional

    6 X 50 kick 1:15
    1 X 100 swim

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

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

    $$$$$$$$$RACE PACE SWIMS$$$$$$$$$$$
    1 X 50 blocks @ 100%
    1 X 100 easy
    1 X 50 blocks @ 100%
    4 X 50 easy warm down

    2500Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -04/04/2013

    by , April 3rd, 2013 at 01:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #11######Meet starts 1 week from today#######
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 800
    Rest :20 @ each 200
    Choice, fins optional

    6 X 50 kick 1:15

    6 X 50 1:15
    1-3: perfect stroke
    4-6: descend to fast, #6 @ 100%

    3 X 100 2:15
    Choice. Swim @ 85/90%

    WARM DOWN: 4 X 50 easy

    2650Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 04/03/13

    by , April 2nd, 2013 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #10

    SCY
    3 X 250 4:00

    1 X 1000
    Broken :15 at each 250
    Some Kicking recommended

    1X 50 1:10
    1 X 75 1:10
    Four rounds freestyle

    6 X 25
    Odd: build to race finish
    Even: blocks, sprint 20 yards

    1 X 100 easy

    $$$$$$$$$RACE PACE SWIMS(2)$$$$$$$$$$
    1 X 200 broken :10 at each 50
    1 X 100 easy
    1 X 100 broken :10 at the 50
    Take adequate time to rest before the 100


    WARM DOWN: 4 X 50 easy

    3100Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -04/02/2013

    by , April 1st, 2013 at 02:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #9
    SCY
    WARM UP:
    3 X 200 3:20
    2 X 150 2:20

    1 X 150 swim 2:30
    1 X 100 kick 2:15
    Five rounds

    6 X 50 1:15
    Choice. Descend 1-3/4-6

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    1 X 100 easy

    $$$RACE PACE SWIM$$$
    1 X 100 blocks

    WARM DOWN:4 X 50 easy

    3000Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -04/01/2013

    by , March 29th, 2013 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #8
    SCY
    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    50's: 1-4: long and smooth--5-8: descend to fast

    1 X 400 choice with fins

    3 X 100 kick 2:15
    1 X 100 swim

    4 x 50 1:15 choice
    Descend 1-4, #4 @ 100%

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

    4 X 50 @ 85/90% 1:15
    4 X 50 easy/perfect stroke 1:00--#4 on 2:00
    Two rounds, choice.
    IM'ers: 2 back/2 breast no fly

    2950Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -03/29/2013

    by , March 28th, 2013 at 02:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #7
    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    100 kick/50 swim
    Fins optional

    5 X 100 2:15
    Choice. Perfect technique swim

    $$$$$$$$$$RACE PACE SET$$$$$$$$$$

    3 X 200 Broken @ race pace 7:00
    Choice. Broken :10 @ each 50

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    WARM DOWN: 4 X 50 easy

    3150Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -03/28/2013

    by , March 27th, 2013 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #6***********2 weeks out*********
    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30

    4 X 200 free 3:20
    Fins optional

    6 X 50 kick 1:10
    1 X 100 swim

    5 X 100 2:15
    Choice.
    Swim @ 85/90%
    Breaststrokers go 2:30/100

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    WARM DOWN: 4 X 50 easy

    3050Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -03/27/2013

    by , March 26th, 2013 at 04:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #5
    SCY
    WARM UP:
    2 X 250 4:15
    2 x 200 3:00
    4 X 50 faster 1:00

    4 X 100 free 1:45
    #1 moderate pace
    #2 75 moderate/25 fast
    #3 50 moderate/50 fast
    #4 25 moderate/75 fast
    $$Focus on race finishes$$

    4 X 75 kick 1:50
    1 X 100 swim

    ######RACE PACE SET#######
    4 X 25 :45 First 25 of 100 pace
    1 X 100 swim down 2:15
    2 X 50 1:30 Second 50 of 100 pace
    1 X 100 swim down 2:15
    1 X 100 @ race pace 2:15
    1 X 100 swim down -
    Swim the set twice with a break between rounds. All choice.

    4 X 50 blocks
    25 sprint/great turn and breakout

    WARM DOWN: 4 X 50 easy

    3500Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -03/26/2013

    by , March 25th, 2013 at 02:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #4
    SCY
    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in groups of 3. Descend only to 85/90%

    6 X 50 kick 1:10
    1 X 100 swim

    8 X 100
    odd: stroke @ 85/90% 2:15
    even: easy free/perfect stroke 2:00

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    WARM DOWN: 4 X 50 easy

    3500Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -03/25/2013

    by , March 22nd, 2013 at 12:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout #3
    SCY
    WARM UP:
    2 X 250 4:15
    3 X 150 2:15
    4 X 50 faster 1:00

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 2:00
    Pull free or swim IM

    10 X 25
    odd: build to race finish
    even: blocks--25 sprint

    1 X 400 free or 300 IM
    Focus on great turns and streamlines

    WARM DOWN: 4 X 50 easy

    3800Y
    Categories
    Swim Workouts