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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 Workout -03/23/10

    by , March 22nd, 2010 at 02:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    3 X 100 1:30
    4 X 50 :45

    50 50 50 50
    100 100 100
    150 150
    200
    Swim from top to bottom on each column. Back to the top after completing each column. Total is 1000.
    50's: :45
    100's: 1:30
    150's: 2:15
    200: 3:00

    3 X 100 kick 2:15
    6 X 50 kick 1:00

    1 X 100 IM 1:50
    1 X 50 stroke 1:10
    4 X 25 stroke :30
    Four times through.
    IM'ers: 1 round of each, best non/free on round 4.

    1 X 75 easy
    1 X 50 sprint, block start
    1 X 75 easy

    8 x 25
    odd: build to race finish
    even: From a dive, sprint 20 yards and coast.

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -03/22/10

    by , March 19th, 2010 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    10 X 50 :50

    1 X 200 kick 4:30
    6 X 50 kick 1:00

    300 IM 5:15
    4 X 50 fly 1:15
    200 IM 3:30
    4 X 50 back 1:15
    1 X 100 IM 1:45
    4 X 50 breast 1:15

    1 X 50 build 1:00
    1 X 75 fast 1:30
    1 X 50 easy 1:00

    6 X 25 :45
    Build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    4250Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -03/19/10

    by , March 18th, 2010 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 150 2:30
    6 X 100 1:30

    3 X 100 kick 2:15
    8 X 25 kick*fast* :45

    3 X 100 1:30
    1 X 150*negative split* 2:30
    Three times through

    2 X 100 1:30
    1 X 50 @ 100%
    Four times through

    WARM DOWN: 4 x 50 easy 1:00

    4250Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -03/18/10

    by , March 17th, 2010 at 01:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    YMCA Nationals starts 4 weeks from today.

    SCY

    WARM UP:
    1 X 300 4:30
    2 X 150 2:15
    1 X 200 3:00
    2 X 100 1:30

    8 X 50 :50 Descend 1-4/5-8
    12 X 25 :30 more up tempo

    3 X 100 kick 2:15
    6 X 50 kick 1:00

    4 X 150 2:45
    #1 free
    #2 50 stroke/100 free
    #3 100 stroke/50 free
    #4 stroke

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    4100Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -03/17/10

    by , March 16th, 2010 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 4:30
    3 X 100 1:30
    1 X 400 6:00
    4 X 100 1:30

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

    1 X 200 moderate 3:00
    1 X 50 fast 1:00
    1 X 200 moderate 3:00
    2 X 50 fast 1:00
    1 X 200 moderate 3:00
    3 X 50 fast 1:00
    1 X 200 moderate 3:00
    4 X 50 fast 1:00

    10 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards.

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    4550Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -03/16/10

    by , March 15th, 2010 at 01:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:00
    4 X 100 1:30
    2 X 200 3:00
    3 X 100 1:30

    2 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:00

    12 X 50 1:00
    odd: free
    even: stroke

    1 X 100 free easy 2:00
    2 X 50 stroke 1:00
    6 X 25 stroke :45
    Three times through, break between rounds.

    6 X 150 free 2:30
    odd: moderate
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -03/13/10

    by , March 12th, 2010 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    Friday workouts were knocked out by lightning. We'll swim them on Monday, so no post for a Monday workout.

    SATURDAY SCY

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    10 X 50 :50

    1 X 100 easy 2:00
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 100 fast -
    We'll go off the blocks on the fast 100's
    Three times through.

    20 x 25 :40
    Sprint 20 yards, no breath. One minute rest after #8 & #12.

    8 X 50 1:10
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -03/12/10

    by , March 11th, 2010 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:45
    4 X 100 kick 2:15
    4 X 100 IM 1:45

    8 X 50 descend 1-4/5-8 :50
    16 X 25 up tempo :30

    3 X 100 free 1:30
    6 X 25 sprint kick :45
    Three times through.
    100's: 1 easy/1 fast/1 easy

    8 X 25 sprint 1:00

    3 X 100 IM 1:45
    2 X 100 50 fly/50 free 2:00
    3 X 100 IM 1:45
    2 X 100 back 2:00
    3 X 100 IM 1:45
    2 X 100 breast 2:00

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout -03/11/10

    by , March 10th, 2010 at 02:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    3 X 100 1:40
    3 X 200 3:00
    3 X 150 2:15
    3 X 250 3:45

    2 X 200 kick 4:30

    8 X 25 sprint kick :45

    2 X 100 stroke 2:00
    1 X 100 free 2:00
    4 X 75 stroke 1:30
    1 X 100 free 2:00
    6 X 50 stroke 1:00
    1 X 100 free -

    1 X 100 easy free 2:00
    4 X 25 sprint kick :45
    4 X 25 sprint*choice* :45
    Three times through breaking between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -03/10/10

    by , March 9th, 2010 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    4 X 150 2:15
    4 X 100 1:30

    4 X 100 kick 2:15

    8 X 25 sprint kick :45

    1 X 200 IM 3:30
    4 X 50 choice stroke 1:00
    4 X 25 choice stroke :40
    Twice through with a break between rounds.

    3 X 50 easy 1:00
    1 X 50 fast 1:00
    3 X 50 easy 1:00
    1 X 75 fast 1:30
    3 X 50 easy 1:00
    1 X 100 fast 2:00
    Twice through, easy are free, fast are choice.

    1 X 800 Pull

    WARM DOWN: 4 X 50 easy 1:00

    5450Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout -03/09/10

    by , March 8th, 2010 at 02:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

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

    12 X 25 sprint kick :45

    3 X 100 IM 1:45
    4 X 75*50 stroke/25 free* 1:20
    Three times through

    12 X 50 free 1:05
    #3-6-9-12 @100%

    12 X 25 choice :45
    2 sprint/1 easy

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -03/08/10

    by , March 6th, 2010 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 400 6:00
    2 X 300 4:30
    2 X 200 3:00

    9 X 100 2:00
    Alternate: 100 free moderate** 50 stroke/50 free**100 stroke

    12 X 50 1:05
    Alternate: 50 free easy**50 stroke/build**50 stroke/fast

    4 X 200 free 3:00
    1 X 100 easy 2:00
    4 X 200 free 2:30 or 2:40 or 3:00
    1 X 100 easy -
    Pull set.

    1 X 100 kick*loosen* 3:00
    8 X 25 sprint kick :45

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -03/06/10

    by , March 5th, 2010 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 500 7:30
    2 X 250 3:45
    5 X 100 1:30

    1 X 200 free 3:15
    4 X 25 kick*fast* :45
    4 X 50 choice*fast* 1:00
    Three times through, breaking between rounds.

    20 X 25 :40
    Sprint 20 yards, no breath.
    Break 1 minute after #8 and #12.

    8 X 50 1:10
    25 underwater/25 fast swim

    WARM DOWN: 4 X 50 easy 1:00

    4100Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -03/05/10

    by , March 4th, 2010 at 02:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 -

    12 X 50 free
    4 on :50
    4 on :45
    4 on :40

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 50 kick 1:15
    1 X 100 kick 2:15
    1 X 200 kick -

    12 X 25 sprint kick :45

    10 X 100
    odd: free on 1:45
    even: choice stroke(no free/IM) 2:00

    1 X 300 free 4:30 4:00 3:45
    3 X 100 free 1:30 1:20 1:15
    Three times through, round 1 intervals left, round 2 middle, round 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5550Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout -03/04/10

    by , March 3rd, 2010 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 400 6:00
    4 X 50 :50
    1 X 300 4:30
    4 X 50 :50
    1 X 200 3:00
    4 X 50 :50
    1 X 100 1:30
    4 X 50 :50

    1 X 200 kick 4:30
    6 X 25 sprint kick :45
    Twice through

    1 X 200 50 stroke(choice)/50 free 4:00
    4 X 50 1 of each stroke 1:00
    Three times, breaking between rounds.

    1 X 100 easy 2:00
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 100 fast 2:30
    Choice. Swim the set three times.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout -03/03/10

    by , March 2nd, 2010 at 01:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:30
    4 X 75 1:15
    1 X 300 4:30
    6 X 50 :50

    1 X 300 kick

    12 X 25 sprint kick :45

    8 X 125 IM 2:15
    Double up on your choice of stroke.

    6 X 250 pull 3:45
    Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout -03/02/10

    by , March 1st, 2010 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:00
    4 X 100 1:30
    Twice through. Descend 100's 1-4 on round 2.

    1 X 200 kick 4:30
    4 X 50 kick 1:15
    4 X 25 *sprint* kick :45
    Twice through.

    1 X 100 50 stroke/50 free 2:00
    2 X 50 stroke 1:00
    4 X 25 stroke*fast* :45
    Three times through.

    10 X 50
    odd: easy 1:30
    even: fast 1:00
    Choice.

    1 X 300 free/ moderate 5:00
    3 X 100 free/ fast 2:00
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 3/01/2010

    by , February 28th, 2010 at 02:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:30
    2 X 100 1:30
    1 X 200 3:00
    2 X 75 1:15
    1 X 200 3:00
    4 X 50 :45
    1 X 200 3:00
    8 X 25*fast* :30

    1 X 200 kick 4:30
    6 X 25 kick*fast* :45
    Complete the set twice.

    1 X 100 free/moderate 2:00
    4 X 50 descend 1-4 1:00
    Three rounds.
    Round 1: 50's fly, round 2 back, round 3 breast

    1 X 100 easy 2:00
    2 X 25 sprint :45
    1 X 100 easy 2:00
    1 X 50 sprint 1:00
    1 X 100 easy 2:00
    1 X 100 fast -
    1 X 50 easy -
    Fast swims are choice, easy free.

    2 X 100 moderate 1:30
    1 X 200 fast 3:30
    2 X 100 mod 1:30
    1 X 300 fast 5:00
    2 X 100 mod 1:30
    1 X 400 fast -
    Free

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    1 X 200 fast
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout -02/27/10

    by , February 26th, 2010 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 400 6:00
    4 X 50 1:00
    1 X 300 4:30
    4 X 50 :50
    1 X 200 3:00
    4 X 50 :45

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick*25 fast/25 easy* 1:15

    9 X 50 1:05
    Alternate: 1 easy/1 build/1 fast

    1 X 50
    2 X 25
    1 X 50
    Four times through, all at 100% effort.
    Intervals: Round 1: :40
    Round 2: :45
    Round 3: :50
    Round 4: :55
    Break between rounds.

    20 X 25 :40
    Sprint 20 yards, no breath.
    1 minute break after #8 & #12.

    WARM DOWN: 4 X 50 easy 1:00

    3850Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -02/26/10

    by , February 25th, 2010 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:00
    2 X 150 2:15
    4 X 50 :45
    Twice through.

    16 X 25 :30

    4 X 150 kick 3:15
    Middle 50 is fast.

    1 X 400 7:00 5:40
    1 X 300 5:15 4:15
    1 X 200 3:30 2:50
    1 X 100 - -
    Two rounds. Round 1 is IM, intervals left.
    Round 2 is free, intervals right.
    Short break between rounds.

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    4 X 25 sprint kick :45
    Three times all choice.
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts