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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 AM Workout -02/22/2013

    by , February 21st, 2013 at 01:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    16 X 25 up tempo :30
    1 X 100 easy

    8 X 75 kick 1:45--last 25 fast--
    1 X 100 swim

    2 X 100 from the blocks @ race pace
    1 x 100 swim

    4 X 300 4:00
    4 x 200 2:40
    Pull freestyle. Descend each distance 1-4

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -02/21/2013

    by , February 20th, 2013 at 03:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

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

    1 X 100 IM 1:50
    6 X 25 fast :40 #6 on 1:20
    Four rounds.
    25's: round 1 fly, 2 back, 3 breast, 4 choice/no free

    10 X 100 free
    #1 on 1:30
    #2-4 on 1:25
    #5-7 on 1:20
    #8-10 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -02/20/2013

    by , February 19th, 2013 at 12:00 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 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:10
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 100 broken @ race pace
    1 X 100 easy
    Cycle through the 100's four times.
    Interval to complete both 100's will be 7 minutes.
    Break 5 seconds at the 50 on the broken 100 which is choice.

    1 X 400 6:00 5:30 5:00
    1 X 200 3:00 2:40 2:30
    1 X 100 1:30 1:20 -
    Pull freestyle, three rounds.
    Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -02/19/2013

    by , February 18th, 2013 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    4 X 50 1:00 :45
    Three rounds. Round 1 intervals left, 2&3 right.

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

    1 X 150 free 2:15
    1 X 150-fly,back,breast by 50- 2:45
    Six rounds. Each round faster.

    1 X 100 cruise 2:00
    1 X 75 build 1:15
    1 X 50 fast 1:15
    Four rounds, all choice.

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -02/18/2013

    by , February 15th, 2013 at 02:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    1 X 200 kick 2:10 -

    1 X 600 -50 stroke/50 free-

    3 X 200 broken(choice) 7:00
    Broken :10 @ the 100

    9 X 200 pull freestyle
    3 on 3:00
    3 on 2:40
    3 on 2:30
    Each group of three should be faster

    WARM DOWN: 4 X 50 easy 1:00

    4400Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -02/15/2013

    by , February 14th, 2013 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right

    1 x 300 kick 6:45
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 IM 1:45
    1 X 100 fly 2:00
    1 X 100 IM 1:45
    1 X 100 back 2:00
    1 X 100 IM 1:45
    1 X 100 breast 3:00
    Two rounds

    8 X 150 free 2:15
    100 cruise/50 fast
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -02/14/2013

    by , February 13th, 2013 at 12:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 cruise 2:00
    1 X 50 fast 1:15
    4 X 25 sprint :30 #4 on 1:30
    Four rounds, choice.

    1 X 400 5:20 5:00
    1 X 300 4:00 3:45
    1 X 200 2:40 2:30
    1 x 100 1:20 -
    Pull freestyle, 2 rounds.
    Round 1 interval left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -02/13/2013

    by , February 12th, 2013 at 02:20 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 1:00 :45
    1 X 200 kick 4:15 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    3 X 100 IM 1:45
    1 X 200 IM 3:30
    4 X 75 stroke-1 of each- 1:30
    1 X 200 IM 3:30
    6 X 50-fly, back, breast, repeat- 1:00

    2 X 100 cruise 1:45
    1 X 100 fast 2:30
    Three rounds, choice

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -02/12/2013

    by , February 11th, 2013 at 03:42 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
    4 X 75 1:15
    1 X 100 1:30
    5 X 50 :45

    1 X 200 kick + 100 swim

    18 X 50 1:00
    Every third fast
    1 X 100 easy

    1 X 400 kick 8:30
    8 X 25 sprint kick :45
    1 X 100 swim

    4 X 250 4:00
    Swim or pull. Swim last 50 fast

    WARM DOWN: 4 x 50 easy 1:00

    4650Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -02/11/2013

    by , February 8th, 2013 at 01:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    2 X 100 1:45 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 100 kick 2:15
    1 X 100 swim -


    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:15
    1 X 25 1:15
    Four rounds. 50 and 25 are fast.
    Round 1 fly, 2 back,3 breast, 4 choice/no free

    4 X 200-descend 1-4- 3:00
    1 X 100 easy 3:00
    Two rounds, pull freestyle.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -02/08/2013

    by , February 7th, 2013 at 02:00 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 + 100 swim

    20 X 50 1:00
    Every fourth fast. All choice

    6 X 250 pull 3:45
    #1 cruise
    #2-3 negative split
    #4-5 150 strong/100 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -02/07/2013

    by , February 6th, 2013 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    2 X 100 1:45 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

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

    1 X 200 IM 3:30
    1 X 75 stroke 1:30
    2 X 50 stroke 1:00/1:30
    Four rounds. Round 1 fly, 2 back, 3 breast, 4 choice/no free

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

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -02/06/2013

    by , February 5th, 2013 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    1 X 200 kick 4:15 -
    Two rounds. Round 1 intervals left, 2 right.

    20 X 25 fast :30
    #10 and #20 arre easy

    3 X 50 cruise 1:00
    1 X 100 @ 100% 3:00
    Four rounds, choice.

    2 X 600 pull 8:00
    #1 negative split
    #2 descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    4400Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -02/05/2013

    by , February 4th, 2013 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 400 kick 8:40
    1 X 100 swim

    3 X 100 IM 1:45
    1 X 100 stroke 2:30
    Four rounds. 100's are choice/no free

    3 X 200 broken 6:00
    Choice. Broken :10 @ 100

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -02/04/2013

    by , February 1st, 2013 at 03:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    5 X 100 kick-second 50 fast- 2:15
    1 X 100 swim

    2 X 75 1:30
    4 X 25 fast:40 #4 on 1:20
    Four rounds. Round 1 fly, 2 back, 3 breast 4 choice/no free

    3 X 200-negative split- 3:00
    4 X 50 descend 1-4 1:00
    Two rounds, pulling freestyle

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -02/01/2013

    by , January 31st, 2013 at 04:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    1 X 200 kick 4:15
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 kick -
    1 X 100 easy swim

    1 X 100 fly 2:00
    4 X 50 back 1:00
    1 X 100 back 2:00
    4 X 50 breast 1:10
    1 X 100 breast 2:10
    4 X 50 free :50

    2 X 75 kick 1:45
    8 X 50 kick 1:00
    1 X 100 swim

    5 X 300 Pull 4:30
    #1: cruise
    #2-3: negative split
    #3-4: 200 strong/100 fast

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -01/31/2013

    by , January 30th, 2013 at 02:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    5 X 100 1:40 1:30

    1 X 200 kick 4:15
    6 X 50 kick 1:10
    8 X 25 sprint kick :45

    $$$40 FIFTIES$$$

    16 X 50 :45 Every 4th fast
    12 X 50 :50 Every 3rd fast
    8 X 50 :55 Every 2nd fast
    4 X 50 1:00 All 4 fast
    **FAST=85/90%=200 pace

    1 X 600 swim down

    4800Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -01/30/2013

    by , January 29th, 2013 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 75 kick 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 IM 1:45
    1 X 100 stroke 2:15
    Three rounds. Round 1 stroke:fly 2:back 3:breast

    1 X 200 2:40
    1 X 100 fast 2:40
    Free, pull or swim. Four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  19. SArasota Y Sharks Masters 5:30 AM Workout -01/29/2013

    by , January 28th, 2013 at 12:15 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 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 200 Broken 5:00
    Choice, broken :10 @ 100 race pace.
    1 X 100 easy

    4 X 100 kick 2:10
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 1000 negative split
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -01/28/2013

    by , January 25th, 2013 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:45 4:30
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    4 X 50 kick 1:00
    1 X 100 swim

    3 X (4 X 100 2:00 Round 3: 2:15
    #1 25 stroke/75 free
    #2 50 stroke/50 free
    #3 75 stroke/25 free
    #4 100 stroke
    Round 1 fly, 2 back, 3 breast

    1 X 300 4:15
    1 X 200 2:50
    5 X 100 1:20
    1 X 200 2:40
    1 X 300 -
    Pull freestyle

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts