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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 Workout -9/29/09 -SCY

    by , September 28th, 2009 at 01:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:

    2 X 200 3:30
    2 X 100 1:30
    4 X 50 :45
    Swim it twice.

    1 X 200 kick 4:20
    4 X 50 kick 1:10
    1 X 100 kick 2:10
    4 X 50 kick 1:10

    4 X 200 free 3:00
    4 X 100 free 1:30
    3 X 200 IM 3:30
    3 X 100 IM 1:45

    12 X 25 :40
    Sprint 20 yards, no breath

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -9/28/09 -SCY

    by , September 25th, 2009 at 04:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are holding our Saturday 9-26 practice at beautiful Siesta Beach in prep for our OW swim on Oct 3. Here is our Monday AM workout. We'll lighten things up some as we move through the week...need to be ready on race day!

    SCY

    WARM UP:
    1 X 300 5:00
    1 X 200 3:00
    1 X 100 1:30
    Swim it twice

    1 X 200 kick 4:20
    1 X 100 kick 2:10
    4 X 50 kick 1:10
    8 X 25 kick*fast,no board* :40

    1 X 300 IM 5:20
    8 X 75 *2 of each* 1:20
    12 X 25 *3 of each* :30

    12 X 50 1:05
    #3-6-9-12 are fast
    Choice

    WARM DOWN: 4 X 50 easy 1:00

    3900Y

    Updated September 28th, 2009 at 12:59 PM by SharksMasters

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -9/25/09 -SCY

    by , September 24th, 2009 at 02:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    Sorry I forgot to post our workout of 9-24. We did our annual birthday swim for yours truly:

    59 X 100 on 1:30

    We had a big group and lots of fun.

    SCY

    WARM UP:
    6 X 100 free 1:40
    2 X 150 kick 3:20
    3 X 100 kick 2:10
    8 X 75 1:20
    75's: 2 each, fly, back ,breast.

    8 X 200 pull 3:00
    Descend in pairs

    400 IM 7:00
    300 IM 5:15
    200 IM 3:30

    12 X 25 :40
    Sprint 20, no breath

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -9/23/09 -SCY

    by , September 22nd, 2009 at 01:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 100 free 1:40
    2 X 100 kick 2:10
    2 X 100 stroke 2:00
    Swim it three times.
    Round 1: 100's stroke are back
    Round 2: breast
    Round 3: fly

    1 X 200 kick 4:20
    8 X 25 kick*fast/no board* :40

    1 X 200 moderate free 3:20
    2 X 50 build 1:00
    6 X 25 sprint :40
    Swim the set 4 times.
    Choice.

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -9/22/09 -SCY

    by , September 21st, 2009 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 free 1:40
    3 X 100 kick 2:10
    2 X 100 IM 1:50
    Swim the set twice.

    1 X 400 free 6:00
    2 X 200 free 2:50
    4 X 100 free 1:20
    8 X 50 free :40

    1 X 100 2:00
    2 X 50 1:00
    4 X 25 :30
    Swim it three times through.
    Round 1: fly
    Round 2: back
    Round 3: breast
    Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -9/19/09 -SCY

    by , September 15th, 2009 at 03:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    Coach Pepe has a special workout for Saturday morning. You'll need to show up to find out what it is
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -9/18/09 -SCY

    by , September 15th, 2009 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 150 free 2:30
    4 X 150 50 free/50 stroke/50 free 2:45
    4 X 150 kick 3:15

    4 X 200 pull(free) 3:00
    4 X 200 IM 3:30

    8 X 50 build to fast 1:10
    8 X 25 sprint :40
    8 X 50 25 underwater/25 fast 1:15
    All choice. Take a short break after the 25's.

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -9/17/09 -SCY

    by , September 15th, 2009 at 03:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 1:45
    4 X 100 1:40
    4 X 100 1:30

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    8 X 25 kick fast NB :40

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

    2 X 100 moderate 1:45
    1 X 100 Free @100% 2:15
    Swim the set 5 times.

    12 X 25 :40
    20 sprint/no breath

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout -9/16/09 -SCY

    by , September 15th, 2009 at 03:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    I will be leaving for USMS convention tomorrow so I will go ahead and post workouts through Saturday.

    SCY

    WARM UP:
    1 X 100 1:45
    2 X 150 2:15
    3 X 200 3:00
    1 X 400 -

    2 X 100 kick 2:10
    6 X 25 kick fast NB :40
    2 X 50 kick 1:10
    6 X 25 kick fast NB :40

    1 X 50 easy 1:00
    1 X 50 build 1:00
    1 X 50 fast 1:15
    4 X 25 fast :30
    Swim it 4 times. Short break between rounds.

    4 X 50 easy 1:00

    2 X 100 moderate 1:50
    1 X 100 @ 100% 3:00
    Swim the set 4 times. On the fast 100's, 1 of each stroke IM order.



    WARM DOWN: 4 X 50 easy 1:00

    4600Y

    Updated September 15th, 2009 at 03:28 PM by SharksMasters

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -9/15/09 -SCY

    by , September 14th, 2009 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    4 X 100 kick 2:10
    6 X 50 kick 1:10
    8 X 25 kick*fast,no board* :40

    8 X 50*2 of each* 1:05
    4 X 100 IM 1:45
    2 X 200 IM 3:30

    1 X 500 free 7:30 6:40
    5 X 100 free 1:30 1:20
    Swim the set twice.
    Round 1 intervals left, round 2 right
    No break.

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout: 09/14/09

    by , September 13th, 2009 at 06:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 1:45
    4 X 100 1:30
    2 X 100 kick 2:15
    4 X 50 kick 1:15
    8 X 50 :45

    2 X 150 kick 3:20
    8 X 25 kick*fast,no board* :40

    1 X 300 IM 5:15
    2 X 150 50 fly/ba/br 2:45
    3 X 100 IM 1:45

    1 X 200 free-moderate 3:30
    2 X 200 free-fast 4:00
    1 X 100 easy 2:00
    Swim the set 3 times.

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -9/12/09 -SCY

    by , September 11th, 2009 at 04:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

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

    1 X 200 free*moderate* 3:20
    4 X 25 kick*fast-no board* :40
    4 X 50 swim *fast* 1:00
    Swim the set 3 times, with a break between rounds.

    8 X 25 :40
    Sprint 20 yards, no breath.

    6 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    3800Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -9/11/09 -SCY

    by , September 10th, 2009 at 01:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 free 1:40
    4 X 100 free 1:30
    8 X 50 kick 1:15
    4 X 75 fly/ba/br 1:15
    4 X 50 *1 of each* 1:00

    1 X 400 IM
    Transition to the following set

    1 X 50 easy free 1:00
    1 X 75 1:30
    3 X 25 fast :30
    75 & 25's are: Fly on round 1, Back on round 2, and Breast on round 3.
    Short break between rounds.

    5 X 200 free 3:00
    5 X 100 free 1:20 or 1:30

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -9/10/09 -SCY

    by , September 9th, 2009 at 02:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 100 1:45
    1 X 200 3:30
    1 X 300 4:30
    1 X 400 -

    3 X 100 Kick 2:15
    1 X 100 Swim 2:00
    6 X 50 Kick 1:15
    1 X 100 Swim 2:00
    4 X 25 kick *fast,no board* :40
    1 X 100 Swim -

    1 X 100 2:00
    2 X 50 1:00
    4 X 25 :30
    Swim it three times.
    Round 1: fly
    Round 2: back
    Round 3 breast
    Short break between rounds.

    1 X 50 easy 1:00
    1 X 50 fast 1:15
    1 X 50 easy 1:00
    4 X 25 fast :30
    Swim it 4 times. Choice.

    1 X 800 Pull
    Keep it long and strong

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout -9/09/09 -SCY

    by , September 8th, 2009 at 04:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    3 X 100 1:45
    2 X 150 2:30
    1 X 200 3:00
    Swim it 2 times.

    4 X 100 kick 2:10
    8 X 25 kick *fast-no board* :40

    4 X 225 IM 4:00
    Rotate a 75 of each stroke, IM order.

    1 X 400 Free 6:00
    4 X 50 Descend 1-4 1:00
    1 X 300 4:15
    3 X 50 Descend 1-3 1:00
    1 X 200 2:45
    2 X 50 Descend 1-2
    1 X 100 1:30
    1 X 50 Fast -

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout -9/08/09 -SCY

    by , September 7th, 2009 at 03:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 1:45
    4 X 50 kick 1:15
    4 X 100 IM 2:00
    4 X 50 kick 1:15
    1 X 400 swim -

    1 X 100 kick 2:10
    4 x 25 kick *fast,no board* :40
    Do the set twice.

    1 X 100 IM 2:00
    3 X 50 stroke 1:10
    Swim the set 4 times.
    Round 1, 50's are fly, round 2 back etc.

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    2 X 25 fast :30
    Swim the set 4 times. Choice.

    4 X 300 Free 4:30
    #1 Moderate
    #2 Descend by 100's
    #3 Negative split
    #4 Fast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout: 09/07/09

    by , September 6th, 2009 at 11:51 AM (Sarasota Y Sharks Masters GOLD Workout)
    Labor Day

    SCY

    WARM UP:
    2 X 100 1:45
    2 X 150 2:30
    2 X 200 3:00

    2 X 100 Kick 2:15
    4 X 75 Kick 1:45
    8 X 25 Kick *fast* :40

    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:30
    4 X 75 1:10
    1 X 300 4:30
    6 X 50 :40

    1 X 50 1:15
    4 X 25 *fast* :30
    Swim it 4 times through with a short break between rounds.
    Round 1: fly
    Round 2: back
    Round 3: breast
    Round 4: free

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 Workout -9/05/09 -SCY

    by , September 4th, 2009 at 02:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 1:45
    4 X 100 1:40
    4 X 100 kick 2:15
    8 X 25 kick :40

    1 X 200 moderate 3:15
    4 X 25 kick *no board* :45
    4 X 50 swim *fast* 1:00
    Swim it three times. Short break between rounds.

    1 X 100 moderate 1:45
    4 X 25 kick *no board* :45
    4 X 25 swim *fast* :30
    Swim it twice with a break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Breakfast!

    3700Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout -9/04/09 -SCY

    by , September 3rd, 2009 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 1:45
    4 X 100 1:30
    Break
    2 X 100 kick 2:15
    6 X 50 kick 1:15
    8 X 25 kick *Fast* :40
    Break
    3 X 100 IM 1:45
    3 X 100 Stroke 2:00


    1X 200 IM 3:30
    4 X 50 1:00
    Swim it 4 times, short break between rounds.
    50's: 1 of each, IM order.

    5 X 200 Pull 3:00
    1 & 2 are negative split.
    Descend 3-4-5.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -9/03/09 -SCY

    by , September 2nd, 2009 at 06:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 free 1:45
    6 X 50 kick 1:15
    3 X 100 IM 2:00
    Short break
    4 X 100 free 1:40
    8 X 25 kick *fast* :40
    3 X 100 choice stroke(no free) 2:00

    1 X 400 6:00 5:20
    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 -
    Swim it twice.
    Round 1 intervals left, round 2 right.

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

    12 X 25 :40
    Sprint 20 yards, no breath.

    WARM DOWN: 4 X 50 easy 1:00

    4850Y
    Categories
    Swim Workouts