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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/04/2013

    by , June 3rd, 2014 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45
    3 X 100 kick 2:30
    1 X 100 swim --

    1 X 400
    50 stroke/50 swim
    Fins optional

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

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds, choice

    4 X 50
    odd: easy
    even: blocks @ 100%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/03/2013

    by , June 2nd, 2014 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    1-4: long and smooth
    5-8: Descend to fast

    3 x 200 3:30
    Negative split

    8 X 50 kick 1:15
    #5-8: 25 fast/25 moderate
    1 X 100 swim

    6 X 50 build/choice 1:15

    3X(start/turn/finish)

    1 X 50 blocks @ 100%
    5 x 50 easy swim down 1:10
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-06/02/2013

    by , May 30th, 2014 at 02:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    Today starts summer schedule, we will be swimming LCM M-F

    We will swim the next two weeks preparing for Bumpy Jones Classic June 13-15

    LCM
    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20
    1 x 100 swim

    6 x 100 2:15 choice
    Perfect technique swims

    6 X 50
    odd: blocks--25 sprint/25 easy
    even: build to race finish

    $$$$$$$ RACE PACE SET $$$$$$$$$$$
    3 X 100 broken @ race pace 5:00
    Broken :10 @ 50

    WARM DOWN: 4 X 50 easy

    3100M

    Updated May 30th, 2014 at 02:45 PM by Editor

    Categories
    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/30/2013

    by , May 29th, 2014 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 50 1:00 1:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:10
    5 on 1:00

    12 X 100 FRIM (IM substituting free for fly) 1:45

    LCM

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 x 50 easy
    4 X 50 fast
    1 x 50 easy
    5 X 50 fast
    3 X 50 easy swim down
    All 50's on 1:15

    4000 Y/M
    Categories
    Swim Workouts
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/29/2013

    by , May 28th, 2014 at 12:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCMWARM UP:3 X 100 2:00 1:451 X 250 4:15 --Two rounds. Round 1 intervals left, 2 right.3 X 100 kick 2:301 X 100 swim 2:003 X 100 kick--2nd 50 fast-- 2:304 X (4 X 50 1:15 #4 on 2:00Choice. IM'ers 1 round of eachSwim 1-3 moderate #4 swim @ 100%6 X 200 pull 3:30100 long/100 fastWARM DOWN: 4 x 50 easy4000M
    Categories
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/28/2013

    by , May 27th, 2014 at 01:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 1:00 1:00
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    4 x 50 descend 1:10
    1 x 100 fast 3:00
    Three rounds, choice.

    LCM
    13 X 100 2:00
    50 long/50 fast--swim or pull
    #12&13 are easy swim down

    4000 Y/M
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/27/2013

    by , May 26th, 2014 at 11:23 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    8 X 50 kick 1:15

    3 x (5 X 50 1:15
    Four stroke/1 easy free
    Round 1 fly, 2 back, 3 breast

    4 X (3 X 100 2:00 #3 on 2:30
    #1 fast(85/90%) #2/3 moderate

    WARM DOWN: 4 X 50 easy

    4050M
    Categories
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/26/2013

    by , May 23rd, 2014 at 04:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    Memorial Day---Workout will be 1 hour

    LCM
    WARM UP:
    4 X 100 2:00
    4 X 150 2:40

    6 minute kick

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

    8 x 150 pull 2:30
    Last 50 fast

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/23/2013

    by , May 22nd, 2014 at 11:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    5 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    3 x 50 swim @ 85/90% 1:15
    1 X 100 kick 3:00
    four rounds, choice.

    LCM

    18 X 100
    6 on 1:40
    6 on 1:35
    4 on 1:30
    2 swim down on 2:00

    4300 Y/M
    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/22/2013

    by , May 21st, 2014 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 50 1:00
    1 X 100 2:00
    1 X 200 3:30
    4 X 50 1:00
    1 X 200 3:20
    1 X 400 negative split

    4 X 75 kick 1:45
    25 moderate/50 strong (yes we will be stopping in the middle)

    4 X (4 X 50 1:20
    Descend each round 1-3 #4 is easy. Choice

    4 x 200 3:20
    6 x 100 1:40
    Pull. 200's: descend 1-4 and neg split. 100's: Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/21/2013

    by , May 20th, 2014 at 12:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    4 X 150 2:15
    3 X 100 kick 2:15
    4 x 100 1:30
    4 x 50 descend 1:00
    6 x 50 kick 1:15

    1 X 150--100 fly/50 back-- 2:45
    1 X 150--100 back/50 breast-- 2:45
    1 X 150--100 breast/50 free-- 3:00
    Two times through

    LCM
    4 X 250 pull 4:15
    1/2: last 50 fast
    3/4: last 100 fast

    WARM DOWN: 4 x 50 easy

    4300 Y/M
    Categories
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/20/2013

    by , May 19th, 2014 at 02:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    1 X 300 5:15
    1 X 100 1:45
    1 X 400 --

    10 x 50 kick
    4 on 1:15
    4 on 1:10

    5 X 200 IM 4:00

    12 X 100 free 2:00
    odd: easy
    even: 85/90%

    WARM DOWN: 4 x 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/19/2013

    by , May 16th, 2014 at 01:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:45
    4 on 1:40

    2 x 100 kick 2:30
    6 x 50 kick--25 fast/25 moderate-- 1:15

    4 x 50 1:00
    prepare for broken 200's

    3 x 200 Broken @ race pace 7:00
    Broken :10 @ 100

    4 x 300 pull 5:00

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/16/2013

    by , May 15th, 2014 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    Even 50's fast

    1 X 200--50 stroke/50 free-- 3:30
    1 x 100 stroke 2:00
    1 x 50 stroke 1:30
    Three rounds

    LCM

    2 x 100 free 1:45
    2 x 50 free--fast-- 1:15
    Three rounds

    WARM DOWN: 4 X 50 easy

    4350 Y/M
    Categories
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/15/2013

    by , May 14th, 2014 at 01:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, rounds 2/3 right.

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

    3 X 50 fast 1:20
    1 x 50 easy 1:40
    Three rounds, choice.

    1 X 400 7:00
    1 x 300 5:15
    1 x 200 3:30
    1 x 100 1:45
    1 x 100 1:40
    1 x 200 3:20
    1 x 300 5:00
    1 x 400 fast
    Pull set

    WARM DOWN: 4 X 50 easy

    4500M

    Updated May 15th, 2014 at 12:59 PM by SharksMasters

    Categories
    Swim Workouts
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/14/2013

    by , May 13th, 2014 at 01:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 negative split

    1 X 200 kick 4:30
    6 X 50 KICK 1:00
    1 X 100 swim

    1 X 100 IM or stroke 2:00
    4 x 50 stroke 1:05
    Four rounds. Short break after round 2.

    LCM

    6 X 200 pull 3:15
    1-3: establish good pace
    4-6: Descend to fast

    WARM DOWN: 4 x 50 easy

    4500 Y/M
    Categories
    Swim Workouts
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/13/2013

    by , May 12th, 2014 at 01:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARMUP:
    4 X 150 2 on 3:00 2 on 2:45
    1 X 300 5:15
    4 x 100 1:45
    1 X 400 --

    1 X 200 kick + 100 swim

    1 x 100 moderate 2:00
    1 x 100 fast 2:15
    1 x 50 moderate 1:15
    1 x 50 fast 1:30
    Three rounds, choice.

    3 X 400
    #1: IM on 7:15
    #2: Stroke/free by 50 on 7:15
    #3: free/negative split

    WARM DOWN: 4 x 50 easy

    4300M
    Categories
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/12/2013

    by , May 9th, 2014 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 swim

    6 X (3 X 50 1:05
    Alternate 50's: build--fast--easy

    4 x 100 kick 2:15
    1 X 50 swim

    LCM

    4X (3 X 100 2:15
    Alternate 100's: build--fast--easy

    WARM DOWN: 4 X 50 easy

    4200 Y/M
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/09/2013

    by , May 8th, 2014 at 01:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 --

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    1 X 50 swim

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 X 100 moderate 2:00
    2 X 50 fast 1:15 #2 on 2:00
    Two rounds, choice.

    LCM
    6 X 200 pull 3:20
    Last 50 fast on all swims

    WARM DOWN: 4 X 50 easy

    4150 Y/M
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/08/2013

    by , May 7th, 2014 at 01:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 kick 2:30
    6 x 50 kick 1:15
    1 X 50 swim

    1 X 400 6:40
    2 x 200 3:20
    4 x 100 1:40
    8 X 50--descend 1-4/5-8-- :50
    Pull

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

    WARM DOWN: 4 X 50 easy

    4350M
    Categories
    Swim Workouts