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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks 5:30 Workout 8/20/09

    by , August 19th, 2009 at 10:56 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 2:00
    4 X 75 1:30
    6 X 50 :45

    4 X 100 IM 1:50
    6 X 50 kick 1:10
    3 X 100 IM 1:50
    4 X 50 kick 1:10

    1 X 100 stroke 2:00
    2 X 50 stroke 1:00
    4 X 25 stroke :30
    Swim the set three times.
    Break between rounds.
    IM'ers: 1 round each fly, back, breast.

    1 X 300 free 4:30
    1 X 200 free 3:00
    1 X 100 free 1:30
    Swim the set three times.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -8/19/09 -SCY

    by , August 18th, 2009 at 03:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    8 X 50 1:00
    4 X 100 1:45
    6 X 50 kick 1:15
    3 X 100 kick 2:15

    10 X 50 Free 1:00
    #3-6-9 are fast

    1 X 500 free 7:30
    5 X 100 free 1:30
    1 X 400 free 6:00
    4 X 100 free 1:30
    (LWR group should swim this set twice

    1 X 100 IM 1:50
    2 X 50 1:10
    1 X 100 easy 2:00
    Round 1: 50's are fly
    Round 2: Back
    Round 3: Breast

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -8/18/09 -SCY

    by , August 17th, 2009 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 free 2:00
    4 X 50 kick 1:15
    4 X 100 IM 2:00
    4 X 100 kick 2:30

    4 X 50 1:05
    1 X 100 easy 2:40
    Swim the set three times.
    Round 1: 50's are fly
    Round 2: Back
    Round 3: Breast
    Easy 100 is free.

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

    8 X 200 Free 3;00
    Descend in pairs

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -8/17/09 -SCY

    by , August 15th, 2009 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 50
    1 X 100
    1 X 150
    1 X 200
    Swim the set three times.
    Intervals for round 1: 2:00/100
    2: 1:40/100
    3: 1:30/100

    2 X 100 kick 2:15
    2 X 150 kick 3:15
    1 X 200 kick -

    2 X 400 Free 6:00
    3 X 300 Free 4:30
    4 X 200 Free 3:00
    Negative split the 300's
    Descend the 200's 1-4

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -8/15/09 -LCM

    by , August 14th, 2009 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM (hopefully)

    WARM UP:
    8 X 50 1:00
    4 X 100 2:00
    2 X 200 3:30

    8X 50 kick 1:20

    1 X 400
    odd lengths: moderate
    even lengths: faster, descend 1-4

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 X 100 moderate 2:00
    2 X 50 fast 1:15
    Swim the set 4 times.
    50's are choice, 100's free

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -8/14/09 -SCY

    by , August 13th, 2009 at 04:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 100 1:45
    1 X 200 3:30
    1 X 300 5:15
    1 X 400 7:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 FAST

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

    1 X 200 IM 3:30
    4 X 50 stroke 1:05
    Repeat the set 4 times.
    IM'ers: 1 round of each on 50's
    Break between rounds

    3 X 100 free 1:30
    4 X 50 free :45
    3 X 100 free 1:15 or 1:30
    6 X 50 free :40 or :45

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -8/13/09 -SCY

    by , August 12th, 2009 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 free 1:45
    4 X 50 kick 1:15
    4 X 100 50st/50fr 2:00
    4 X 50 kick 1:15

    3 X 100 free 1:30
    1 X 150 free negative split 2:30
    Repeat the set four times through

    2 X 100 free 1:30
    1 X 50 fast 1:30
    Repeat four times

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -8/12/09 -SCY

    by , August 11th, 2009 at 03:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    Welcome back! All you LC haters will be happy as we will be SC for some time.

    SCY

    WARM UP:
    6 X 50 free 1:00
    6 X 50 kick 1:00
    4 X 75 Fr/St/Fr 1:20
    3 X 100 free 1:40


    6 X 100 IM 1:50
    6 X 50 stroke (choice) 1:00
    4 X 100 IM 1:45
    4 X 50 free :45

    4 X 200 pull 3:00
    1 X 100 easy 2:00
    4 X 200 pull 2:40 or 2:50
    1 X 100 easy -
    Descend 200's 1-4

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout -8/08/09 -LCM

    by , August 4th, 2009 at 04:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    8 X 50 1:00
    4 X 100 2:00
    2 X 200 3:30

    8 X 50 kick 1:20

    8 X 50 1:10
    Descend 1-4/5-8

    1 X 100 moderate 2:00
    2 X 50 25 fast/25 easy 1:15
    1 X 50 FAST 2:00
    Swim the set 4 times through.
    Pick up additional rest on the fast 50 on 2:00

    WARM DOWN: 4 X 50 easy 1:00

    3000M

    Enjoy the three days off
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -8/07/09 -LCM

    by , August 4th, 2009 at 04:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 100 2:00
    2 X 50 1:00
    3 X 100 1:45
    4 X 50 1:00

    1 X 800 PULL
    Descend by 200's

    1 X 300 KICK
    50 easy/50 fast

    1 X 100 free (moderate) 2:00
    4 X 50 1 of each stroke 1:15
    Swim the set three times through.
    Short break between rounds.

    10 X 50 1:15
    Choice
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    3700M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout -8/06/09 -LCM

    by , August 4th, 2009 at 03:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    3 X 100 swim 2:00
    3 X 100 kick 2:30
    3 X 100 swim 1:45
    3 X 100 kick 2:30

    1 X 400 free 7:00
    1 X 400 IM 8:00
    1 X 300 free 5:15
    1 X 300 IM 6:00
    1 X 200 free 3:30
    1 X 200 IM 4:00
    1 X 100 free 1:45
    1 X 100 IM -

    1 X 600 PULL

    WARM DOWN: 4 X 50 easy 1:00

    4000M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -8/05/09 -LCM

    by , August 4th, 2009 at 03:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    I'll be heading off to Nationals tomorrow and will post workouts through Saturday 8-8. The Shark Tank will be closed on 8-10/11, so next post will be for workout of Wed. 8-12.

    LCM

    WARM UP:
    6 X 50 swim 1:00
    3 X 100 swim 2:00
    6 X 50 kick 1:20
    3 X 100 swim 1:50

    2 X {3 X 100 2:00
    #1 swim: moderate
    #2 build
    #3 50 moderate/50 fast

    2 X 200 free 3:20
    2 X 100 free 1:40
    2 X 200 kick 5:00
    2 X 100 kick 2:30
    2 X 200 IM or stroke 4:30
    2 X 100 IM or stroke 2:15

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -8/04/09 -LCM

    by , August 3rd, 2009 at 03:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 100 swim 2:00
    4 X 50 kick 1:20
    4 X 50 swim 1:00
    4 X 50 kick 1:20
    4 X 50 swim 1:00

    10 X 50 1:15
    Choice
    #3-6-9 are fast
    All others perfect stroke

    **Meet swimmers:
    1 X 100 easy
    1 X 50 Blocks, @ race pace
    2 X 100 easy warm down

    **Others:
    3 X 200 IM 4:00
    6 X 100 IM 2:00
    8 X 50 2 of each 1:15

    WARM DOWN: 4 X 50 easy 1:00

    3500M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -8/03/09 -LCM

    by , August 1st, 2009 at 10:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    3 X 100 swim 2:00
    4 X 50 kick 1:20
    Swim the set twice

    10 X 50 1:15
    Choice
    odd: Perfect stroke, moderate
    even: descend #2,4,6,8,10 to fast.

    **Nationals swimmers**
    8 X 25
    odd: Blocks
    even: Build to race finish.

    WARM DOWN: 4 X 50 easy 1:00

    **Others**
    400 free 7:00
    100 IM 2:00
    300 free 5:15
    200 IM 4:00
    200 free 3:30
    300 IM 6:00
    100 free 1:45
    400 IM 8:00

    WARM DOWN: 4 X 50 easy 1:00

    3700M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout -8/01/09 -LCM

    by , July 31st, 2009 at 04:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    8 X 50 1:00
    4 X 100 2:00
    2 X 200 3:30

    4 X 50 kick 1:20
    2 X 50 swim 1:20
    Swim the set twice.

    Meet swimmers:
    6 X 25
    odd: blocks
    even: build to race finish
    4 X 50 warm down 1:00

    Everyone else:

    1 X 100 Moderate 2:00
    2 X 50 Fast 1:15
    1 X 100 Easy 3:00
    IM'ers: 1 round of each on 50's.

    4X {3 X 50 1:10
    #1 easy
    #2 build
    #3 fast

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout - 7/31/09 -LCM

    by , July 30th, 2009 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    3 X 100 2:00
    4 X 50 1:00
    Swim two times through.

    4 X 50 kick 1:20
    2 X 50 swim 1:20
    4X 50 kick 1:20

    4 X 50 1:15
    Choice
    Descend 1-4,#4 @ 100%

    8 X 25
    odd: Blocks, great breakout plus a couple strokes.
    even: Build to race finish.

    **Nationals swimmers warm down**

    2 X 400 6:40
    2 X 300 5:00
    3 x 200 3:20
    Descend the 200's 1-3

    WARM DOWN: 4 X 50 easy 1:00

    4100M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout - 7/30/09 -LCM

    by , July 29th, 2009 at 02:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    Nationals start one week from today

    LCM

    WARM UP:
    1 X 50 1:00
    1 X 100 2:00
    1 X 150 2:45
    Swim the set three times through.

    4 X 50 kick 1:20
    2 X 100 easy swim 2:00
    4 X 50 kick 1:20

    6 X 50 1:15
    Choice
    odd; easy
    even: build to fast

    3 X Start,turn,finish

    **Meet swimmers warm down**

    1 X 300 free 5:00
    2 X 150 fly/back/breast by 50 3:00
    4 X 50 1 of each stroke 1:10
    Swim the set twice.
    Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    3600M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 Workout - 7/29/09 -LCM

    by , July 28th, 2009 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    1X 100 2:00
    1 X 200 4:00
    1 X 300 5:30
    1 X 100 1:40
    1 X 200 3:20
    1 X 100 -

    4 X 50 Kick 1:20
    1 X 100 swim easy 2:00
    4 X 50 Kick 1:20

    10 x 50 1:10
    Choice
    odd: easy
    even: @85/90%

    8 X 25
    odd: blocks, great breakout plus 2 strokes
    even: build to race finish

    RACE PACE SWIM:
    1 x 200 broken, choice
    :10 @ each 50

    **Nationals swimmers warm down**

    1 X 300 5:00
    4 X 50 1:00
    Repeat the set three times.
    Descend the 300's 1-3

    WARM DOWN: 4 X 50 easy 1:00

    4100M
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout - 7/28/09 -LCM

    by , July 27th, 2009 at 02:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    1 X 100 2:00
    3 X 50 1:00
    Repeat 4 times through.

    1 X 100 swim 2:00
    1 X 100 kick 2:30
    Repeat 4 times through.
    Fins optional.

    6 X 50 1:10
    Descend 1-3/4-6
    Choice

    3 X Start, turn, finish.

    1 X 100 easy
    1 X 100 Blocks, @ race pace.
    1 X 100 easy

    **Nationals swimmers warm down**

    1 X 400 Free 6:40
    4 X 100 Free 1:40
    Repeat the set twice.

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout LCM

    by , July 26th, 2009 at 04:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    9 X 100 Free
    3 on 2:00
    3 on 1:50
    3 on 1:40

    3 X 100 Kick 2:30

    4 X 50 Choice 1:15
    Descend 1-4. #4 @ 100%

    3 X Start, turn, finish.

    1 X 100 easy
    1 X 50 Blocks, race pace
    1 X 50 easy

    4 X 50 @85/90% 1:15
    4 X 50 Easy 1:00
    Swim the set twice. Choice.

    **Nationals swimmers warm down**

    1 X 300 5:00
    4 X 50 Descend 1:10
    1 X 200 3:20
    4 X 50 Descend 1:10
    1 X 100 1:40
    4 X 50 Descend 1:10

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts