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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/12/2013

    by , November 11th, 2013 at 02:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 200 50 stroke/50 free 4:00
    6 X 25 stroke :45 #6 on 1:45
    Two rounds

    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    Two rounds, pull.

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/11/2013

    by , November 8th, 2013 at 01:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    4 X 75 2:45 2:30
    3 X 50 1:00 1:00
    two rounded. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 X 100 swim

    2 X 100 IM 2:00
    4 X 50-1 of each- 1:15
    Three rounds

    5 X 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/08/2013

    by , November 7th, 2013 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    Day before the meet.

    SCM
    WARM UP:
    1 X 200 3:30
    2 X 100 1:50
    4 X 50 descend 1:00
    Two rounds

    1 X 200 kick + 100 swim

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

    $$$$$$$BLOCK WORK$$$$$$$

    WARM DOWN
    Categories
    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/07/2013

    by , November 6th, 2013 at 03:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    Two rounds

    1 X 200 kick + 100 swim

    3 X 100 @ 85/90% 2:30
    1 x 100 easy

    3 X 25 sprint :45
    1 X 25 easy 1:00
    Four rounds

    1 block swim-your choice

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/06/2013

    by , November 5th, 2013 at 01:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30
    2 X 100 1:50
    3 X 50 1:00
    Two rounds

    1 X 200 kick + 100 swim

    4 X 100@ 85/90% 2:30--choice
    1 X 100 easy

    1 X 200 4:00
    4 X 25 sprint :40
    1 X 150 3:00
    6 X 25 sprint :45
    1 X 100 2:00
    8 x 25 sprint :50
    1 X 100 easy

    1 X 100 easy
    1 X 50 blocks @ 100%
    Two rounds

    WARM DOWN: 4 X 50 easy

    3400M
    Categories
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/05/2013

    by , November 4th, 2013 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    3 X 100 1:50 1:40
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

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

    5 X 100 @ 85/90% 2:30--choice
    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, choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

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

    WARM DOWN: 4 X 50 easy

    3400M
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/04/2013

    by , November 1st, 2013 at 11:22 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right

    1 X 300 kick + 100 swim

    4 X 50 descend to fast 1:15
    4 X 25 sprint :45 #4 on 1:45
    Two rounds, choice.

    1 X 100 easy
    1 x 50 blocks @ 100%
    Four rounds

    6 X 100 2:20
    odd: cruise
    even: 85/90%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/01/2013

    by , October 31st, 2013 at 11:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    2 X 150 2:40
    4 X 50 descend 1:00
    2 X 100 kick 2:30
    Two Rounds.

    1 X 75 build 1:20
    1 X 50 @ 100% 1:10
    2 X 100 cruise 2:00
    Four times through, choice.

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

    1 X 500 swim or pull

    WARM DOWN: 4 X 50 easy

    3600M
    Categories
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/31/2013

    by , October 30th, 2013 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    1 x 150 2:40 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    10 X 50 choice 1:15
    #3-6-9:fast #10 is easy

    5 X 50
    From the blocks, sprint 25 and easy return
    1 X 50 easy

    4 X 250 4:15
    Swim or pull. Negative split each swim

    WARM DOWN: 4 X 50 easy

    3600M
    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/30/2013

    by , October 29th, 2013 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 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 200 kick + 100 swim

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

    8 X 50 kick 1:10
    1 X 100 swim

    3 X 200 broken @ race pace 7:00
    Choice, broken :10 @ 100

    WARM DOWN: 4 X 50 easy

    3800Y
    Categories
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/29/2013

    by , October 28th, 2013 at 12:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 250 4:00 4:00
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

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

    1 X 100 2:00 2:00
    2 X 50 fast 1:00 1:20
    Four rounds.
    50's: Rounds 1&2:free Rounds 3&4: stroke

    8 X 25
    odd: build to race finish
    even: blocks/sprint

    8 X 100 choice 2:15
    odd: easy
    even: up tempo:85/90%

    WARM DOWN: 4 X 50 easy

    3700M
    Categories
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/28/2013

    by , October 25th, 2013 at 04:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    Our SCM meet happens on Nov 9-10. Our taper/rest/preparation begins today.

    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.

    1 X 200 kick + 100 swim

    3 X 25 build to fast :45
    1 X 50 sprint/blocks
    1 X 100 easy
    Choice, four times through.

    8 X 50 kick 1:10
    1 X 100 easy swim

    8 X 25 :45
    odd: build to race finish
    even: sprint

    1 X 100 easy

    10 X 50 pull or swim
    5 on :40
    5 on :35

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/25/2013

    by , October 24th, 2013 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    Two rounds

    10 X 50 kick
    5 on 1:20
    5 on 1:10
    1 X 100 swim

    18 X 50 choice 1:15
    Every third @100% from the blocks
    1 X 100 easy swim

    8 X 150 2:30
    Swim or pull, 100 moderate/50 fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/22/2013

    by , October 21st, 2013 at 12:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 250 4:10 4:00
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    1 X 50 swim

    4 X 50 :50 1:00 1:10
    1 X 50 easy 1:15
    Three rounds choice.
    4 X 50: Round 1 on :50, round 2 on 1:00, round 3 on 1:10

    4 X 200 pull 3:20
    5 X 100 pull 1:40
    Negative split the 200's, descend 100's 1-5

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/21/2013

    by , October 18th, 2013 at 02:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00
    3 X 100 1:40
    1 X 100 Kick 2:15
    Two rounds

    4 X 100 2:00
    4 X 50 1:15
    Break
    8 X 25 sprint :45
    1 X 50 easy
    50's & 100's: Descend 1-4--#4 @ 100%
    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 Round 2:IM Round 3:Free
    Intervals for round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/01/2013

    by , September 30th, 2013 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    2 X 150 2:45
    3 X 100 1:50
    2 X 200 3:20
    1 X 200 KICK 5:00
    4 X 100 KICK 2:15
    1 X 100 SWIM -

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

    15 X 100
    All swims free on 1:40...except...
    #4: fly #8: back #12: breast on 2:10

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/30/2013

    by , September 27th, 2013 at 03:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 -
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:10
    6 X 50 kick 1:05

    2 X 100 IM 1:45
    4 X 50 1:00
    Three rounds. Round 1 50's fly, round 2 back, round 3 breast.

    6 x 200 3:00
    Swim or pull. Negative split all swims.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/27/2013

    by , September 26th, 2013 at 12:03 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 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:10

    1 x 100 moderate/recovery 2:00
    4 X 25 sprint :40
    Five rounds, choice.

    4 X 150 2:30
    4 X 100 1:40
    150's: last 50 fast
    100's: start reasonably fast and descend 1-4

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/26/2013

    by , September 25th, 2013 at 01:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    3 X 100 1:50 1:40
    1 X 150 2:45 2:30
    1 X 250 4:15 -
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 free 1:00
    #3-6-9-12: fast

    4 X 150 kick 3:30

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 sprint :45
    Two rounds. 100's-75's-50's: descend to fast 1-4
    Round 1: Pick one of the four strokes for each distance, your choice.
    Round 2: All free

    WARM DOWN: 4 X 50 easy

    4800M
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/25/2013

    by , September 24th, 2013 at 02:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 1:05
    1 X 50 swim

    4 X 250 IM 4:30
    #1:100 fly, 2:100 back, 3: 100 breast, 4: 100 free

    4 X 50 descend 1:00
    1 X 200 3:00
    Four rounds freestyle, swim or pull.
    Descend 200's 1-4

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts