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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 AM Workout -10/05/20122

    by , October 4th, 2012 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:30

    1 X 200 kick 4:30
    4 X 100 kick 2:15
    8 X 25 sprint kick :40
    1 X 100 swim

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

    3 X 200 broken 6:00
    Fast. Broken :10 at 100

    WARM DOWN: 4 X 50 EASY 1:00

    4100Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -10/04/20122

    by , October 3rd, 2012 at 02:38 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 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 200 3:30
    4 X 25 sprint :30
    1 X 150 2:30
    6 X 25 sprint :40
    1 X 100 1:45
    8 X 25 sprint :45
    Choice

    9 X 100 pull
    3 on 1:30
    3 on 1:20
    3 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4250Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -10/03/20122

    by , October 2nd, 2012 at 12:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:30
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30

    10 X 50 free 1:00
    odd: fast
    even: easy

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

    2 X {3 X 250 pull 3:45
    Descend each round 1-3

    12 X 50 1:00
    Three of each stroke, descend 1-3

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -10/02/20122

    by , October 1st, 2012 at 01:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:15 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 4:30
    3 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    12 X 100 choice 2:00
    #3-6-9-12 are fast

    6 X 200 3:30
    odds: IM
    evens: free, negative split

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -10/01/20122

    by , September 28th, 2012 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    8 X 50-descend 1-4/5-8 :45

    1 X 200 kick + 100 swim

    4 X 50 descend 1:00
    8 X 25 sprint :30 #8 on 1:00
    Two rounds, all choice.

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

    1 X 100 IM 2:00
    4 X 50 1:00
    Three rounds. IM'ers go round 1 fly, 2 back, 3 breast.

    1 X 150 2:00
    1 X 100 2:00
    Four rounds swim or pull free.
    Work the 150's, recover on the 100's

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -09/28/20122

    by , September 27th, 2012 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    After the long Birthday swim yesterday we are going to take things a bit easier today. I for one am tired.

    SCY
    1 X 200 3:15 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    18 X 50 1:00
    With fins.
    Every third fast.

    1 X 800 pull
    Swim 10's 3,6 and 8 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -09/27/20122

    by , September 26th, 2012 at 02:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    The 5:30 group will swim the Coaches Birthday Swim:
    62 X 100 on 1:30

    Here is an alternative 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.

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

    4 X 50 1:15
    4 x 25 fast :40
    Four rounds.
    Round 1:fly 2:back 3:breast 4ne of each stroke

    1 X 400 6:00
    4 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 X 200 2:40
    4 X 50 :40
    Freestyle, pull or swim.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -09/26/20122

    by , September 25th, 2012 at 12:56 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
    4 X 75 kick 1:45
    4 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    2 X 100 IM 1:454
    4 X 50-1 of each stroke- 1:00
    Two rounds

    4 X 250 pull 3:45
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4650Y

    Updated September 26th, 2012 at 02:02 PM by SharksMasters

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -09/25/20122

    by , September 24th, 2012 at 01:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:25

    1 X 200 kick + 100 swim

    12 X 50 1:05
    odd: easy
    even: fast

    6 X 75 kick 1:45
    1 X 100 swim

    1 X 200 3:00 2:50 2:40 2:30
    1 X 100 1:30 1:25 1:20 1:15
    1 X 50 :45 :45 :40 -
    Four rounds. Read intervals by round left to right.

    WARM DOWN: 4 X 50 easy 1:00

    4450Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -09/22/20122

    by , September 21st, 2012 at 02:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 200 3:15
    3 X 100 1:30
    4 X 50 descend 1:00

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

    1 X 150 2:15
    1 X 75 fast 1:45
    Four rounds, freestyle. Swim or pull.

    2 X 50 build to fast 1:15
    1 X 100 fast 2:00
    2 X 50 sprint 1:15 #2 on 2:15
    Four rounds, choice.

    8 X 50 1:15
    25 underwater(fins optional)/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -09/21/20122

    by , September 20th, 2012 at 02:08 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 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 free-moderate to easy- 2:15
    8 X 25 free-sprint- :30
    Two rounds. Swim #5 25 easy on both rounds.

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

    1 X 100 choice-moderate to easy- 2:20
    8 X 25 stroke-sprint- :40
    Two rounds. Swim #5 25 easy on both rounds.

    8 X 150 pull 2:15
    100 moderate/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -09/20/20122

    by , September 19th, 2012 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2 and 3 right.

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

    4 x 50-1 of each- 1:00
    1 X 100 IM 1:45
    4 X 50-best stroke/no free- 1:00
    1 X 100-same as above- 2:00
    4 X 50 free :45
    1 X 100 free-fast-

    4 X 200 3:00
    1 X 200 fast 3:00
    4 X 100 1:30
    1 x 100 fast 1:30
    4 X 50 :45
    1 X 50 fast -
    Swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -09/19/20122

    by , September 18th, 2012 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:15 3:00
    4 X 75 descend 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50
    1 x 100
    1 X 150
    1 X 200
    1 X 50
    1 X 100
    1 X 150
    1 X 50
    1 X 100
    1 X 50
    Two rounds, freestyle.
    Swim round 1 on a 1:30 base, round 2 1:20 base.

    1 X 300 kick 6:30
    8 X 50 kick 1:00
    1 X 100 swim

    8 X 50 :35 or :40 or :45
    Short rest 50's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -09/18/20122

    by , September 17th, 2012 at 03:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    3 X 50 descend 1:00 1:00
    1 X 100 kick 2:15 -
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 1:45
    1 X 100 fast 2:00
    3 X 75 1:15
    1 X 75 fast 1:30
    3 X 50 1:00
    1 x 50 fast 1:30
    Two rounds, choice.

    5 X 100 kick 2:15

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -09/17/20122

    by , September 14th, 2012 at 02:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 23:15
    4 X 75 1:15 1:10
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    8 X 50 kick-25 fast/25 moderate- 1:10
    1 X 100 swim

    1 X 50 fast 1:00
    1 X 100 easy 2:00
    1 X 50 fast 1:00
    1 X 50 easy 1:00
    4 X 25 sprint :30 --#4 25 on 1:00
    Three rounds. Choice.

    4 X 150 2:15
    1 X 200 fast 4:00
    Two rounds, swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -09/14/20122

    by , September 13th, 2012 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30 1:25
    1 X 200 3:00 3:00 -
    Three rounds. Round 1 interval left, 2 middle, 3 right.

    1 X 200 kick + 100 swim

    1 X 100 2:00
    1 X 50 1:00
    4 x 25 fast :30 #4 on 1:00
    Four rounds, choice.
    IM'ers 1 round of each stroke.

    1 X 400 5:30 5:30
    5 X 100 1:25 1:20
    Two rounds free, swim ir pull

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -09/13/20122

    by , September 12th, 2012 at 04:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 150 2:30 2:15
    3 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Four rounds. 100's are free, 50's are choice.

    1 X 200 2:30
    1 X 150 2:30
    Four rounds, swim or pull freestyle. 200's will be short rest and fast, recover on 150's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -09/12/20122

    by , September 11th, 2012 at 12:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    4 X 50 1:00 1:00
    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 100 2:00
    1 X 75 1:30
    2 X 50 fast 1:00
    Four rounds choice.
    IM'ers should swim 1 round of each.

    1 X 200 3:00 3:00 3:00
    3 x 100 1:25 1:20 1:15
    Three rounds. Round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy 1:00

    5200Y

    Updated September 12th, 2012 at 04:33 PM by SharksMasters

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

    by , September 10th, 2012 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    2 X 200 3:00
    3 X 100 1:30
    4 X 50 descend 1:00

    1 X 200 kick + 100 swim

    4 X {3 X 50 1:15
    Choice. Swim 2 fast/1 easy

    16 X 25 :30
    Fast. #4-8-12-16 are easy

    9 X 100 1:50
    Alternate: IM-stroke-free

    5 X 250 pull 3:20

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  20. 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