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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/07/2013

    by , May 6th, 2014 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    2 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

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

    1 X 100 IM
    1 X 100 stroke(choice/ no free)
    1 X 100 free
    Four rounds. All swims on 1:45

    LCM

    2 X 400 pull 6:00

    WARM DOWN: 4 X 50 easy

    4250 Y/M
    Categories
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/06/2013

    by , May 5th, 2014 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 --

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    1 X 50 easy swim

    4 X 50 1:10
    1 X 100 easy 2:00
    Four rounds.
    50's: descend 1-4 to fast--choice

    4 X 300 pull 4:45

    WARM DOWN: 4 x 50 easy

    4250M
    Categories
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/05/2013

    by , May 2nd, 2014 at 12:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 200 3:20
    2 X 150 2:15
    3 X 100 1:30

    4 x 100 kick 2:154
    6 X 50 kick 1:00
    1 x 100 swim --

    4 x 250 IM 4:30
    Rotate 100 of each in IM order

    LCM
    1 X 200 3:20
    4 X 100 descend 1-4 1:40
    Two rounds, pulling

    WARM DOWN: 4 X 50 easy

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

    by , May 1st, 2014 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 :50
    two rounds

    2 X 200 kick 4:15
    2 X 100 kick 2:15
    1 X 50 swim

    3 X 100 2:00
    1 x 200 free 3:30
    Four rounds.
    100's: #1 50 fly/50 back
    #2: 50 back/50 breast
    #3: 50 breast/50 free

    LCM
    12 X 50 1:20
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4450 Y/M
    Categories
    Swim Workouts
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/01/2013

    by , April 30th, 2014 at 01:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 200 3:45
    4 X 100 1:45
    1 X 400--build--

    5 X 100 kick 2:30

    8 X 200
    1/2: free 3:20
    3/4: IM 4:00
    5/6: 50 stroke/50 free 4:00
    7/8: free 3:00

    4 X (4 X 50 1:15
    Within each round:
    #1 25 easy/25 fast
    #2 25 fast/25 easy
    #3 fast
    #4 easy

    WARM DOWN: 4 X 50 EASY

    4300M
    Categories
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/30/2013

    by , April 29th, 2014 at 12:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right

    2 X 150 kick 3:30
    2 X 100 kick 2:15

    4 X 100 free 1:30
    1 X 400 IM 7:00
    3 X 100 free 1:30
    1 x 300 IM 5:15
    2 X 100 free 1:30
    1 X 200 IM 3:30
    1 x 100 free 1:30
    1 x 100 IM --

    LCM
    2 X 400 pull 6:30
    negative split boyh swims

    WARM DOWN: 4 X 50 easy

    4700 Y/M
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/29/2013

    by , April 28th, 2014 at 12:48 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
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/28/2013

    by , April 25th, 2014 at 12:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    2 X 150 2:30
    3 X 100 1:30
    4 X 50 1:00
    Two rounds

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

    2 x 100 1:40 2:00
    2 X 50 fast 1: 1;10
    Four rounds. Rounds 1/2:free. Rounds 3/4: stroke

    LCM

    10 X 100 2:00
    odd: easy even: fast

    WARM DOWN: 4 X 50 EASY

    4600 M/Y
    Categories
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/25/2013

    by , April 24th, 2014 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:10

    1 X 150 2:15
    1 X 50 fast 1:00
    Four rounds

    2 x 50-build to fast- 1:00
    1 X 100 @ 85/90% 2:00
    2 X 50 fast 1:00--#2 on 1:30
    Three rounds

    LCM

    4 X 300 pull 5:00
    Negative split all swims

    WARM DOWN: 4 X 50 easy

    4700 Y/M
    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/24/2013

    by , April 23rd, 2014 at 02:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 200 3:30
    1 X 400 negative split

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

    5 X 200 free 3:20
    5 X 100 free 1:40
    Swim 1/2 at 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

    4250M
    Categories
    Swim Workouts
  11. SArasota YMCA Sharks Masters 5:30 AM Workout-04/23/2013

    by , April 22nd, 2014 at 01:18 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

    4 X 100 free @ 85/90% 1:45
    5 X 100 kick 2:15
    4 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: 3 X 50 easy

    4600M
    Categories
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/22/2013

    by , April 21st, 2014 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    4 X 50 kick 1:20
    4 X 150 free/stroke/free 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

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/21/2013

    by , April 18th, 2014 at 12:13 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 stroke or IM 2:00

    LCM

    12 X 100 free 1:45
    Descend 1-3/4-6/7-9/10-12
    #3-6-9-12 are fast
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4550 Y/M
    Categories
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/18/2013

    by , April 17th, 2014 at 10:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    We only have time for 1 hour today.

    LCM
    WARM UP:
    4 X 250 4:20
    1 X 200 kick

    2 X 200 3:20
    4 X 100 1:40
    8 x 50 :50
    Pull or swim

    3 X 200 IM 4:00

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/17/2013

    by , April 16th, 2014 at 02:21 PM (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
    1 X 50 swim

    8 x 100 IM 2:00

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

    WARM DOWN: 4 X 50 easy

    4350M
    Categories
    Swim Workouts
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/16/2013

    by , April 15th, 2014 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    Today we will swim SC for the first hour and finish in the LC pool.

    SCY
    WARM UP:
    3 X 150 2:30
    5 X 1001:30
    8 X 50 :50

    6 X 50 kick 1:15
    1 X 100 swim

    8 X 100 2:00
    50 stroke/50 free

    LCM

    1 X 300 free 5:15
    1 X 200 IM 4:00
    1 x 100 kick 2:30
    Two rounds

    WARM DOWN: 4 X 50 easy

    3950 Y/M
    Categories
    Swim Workouts
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/15/2013

    by , April 14th, 2014 at 03:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    First day of LC. For 5:30 workout we will have a varied schedule of long and short during the week.

    LCM
    WARM UP:
    4 X 100 2:00
    2 X 250 4:15

    10 X 100 free 1:45
    50 moderare/50 build

    8 X 50 kick 1:20

    2 X 400 6:40
    2 X 300 5:00
    2 x 200 3:20
    Pull set

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/09/2013

    by , April 8th, 2014 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout for Wednesday. Meet begins on Thursday.
    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 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/08/2013

    by , April 7th, 2014 at 11:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 300 choice
    Beak :20 @ 150
    Fins optional

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

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

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/07/2013

    by , April 4th, 2014 at 01:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 100 1:40

    1 X 400 choice
    Rest :20 @ 200--fins optional

    4 X 50 kick 1:15
    1 x 100 swim

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

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

    CHOICE OF FOLLOWING SETS: PICK ONE

    Sprint/Middle distance:
    10 x 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8-10 to fast

    OR

    Distance:
    14 X 50 1:00
    odd: perfect stroke
    even: race pace (1000 or 1650)

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts