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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 Workout -01/05/10 -SCY

    by , January 4th, 2010 at 06:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    3 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Swim it twice. Round 1 intervals left, round 2 right.

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

    SCY

    12 X 125 IM 2:20
    1-4: 75 fly/50 back
    5-8: 75 back/50 breast
    9-12: 75 breast/50 free

    8 X 50 build to fast 1:05
    12 X 25 sprint :40

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters: 5:30 workout 01/04/10

    by , January 3rd, 2010 at 05:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 swim 1:45
    4 X 100 kick 2:15
    2 X 200 swim 3:00
    2 X 200 kick 4:15

    3 X 300 free 4:30
    #1 moderate
    #2 negative split
    #3 best effort

    1 X 100 IM 1:45
    2 X 50 stroke 1:00
    4 X 25 stroke :40
    Round 1: fly
    Round 2:back
    Round 3 breast
    Break between rounds

    8 X 50
    First 4 on 1:30, #1 moderate/2-3-4: fast
    Second 4: Warm down 1:00

    3800Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -01/02/09 -SCY

    by , December 31st, 2009 at 04:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:30
    2 X 150 2:30
    4 X 100 1:30
    4 X 50 :45

    2 X 200 kick 4:30

    1 X 200 moderate swim 3:20
    4 X 25 kick*fast,no board* :40
    4 X 50 swim *fast* 1:00
    Three times through 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

    3900Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -12/31/09 -SCY

    by , December 30th, 2009 at 03:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 150 2:40
    4 X 100 1:40
    8 X 50 :50

    12 X 50 kick 1:15
    #7-12: 25 fast/25 easy

    SCY

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Choice.
    Swim it four times.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 50 easy
    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
    Choice. All 50's on 1:00

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    4750 Y/M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -12/30/09 -SCY

    by , December 29th, 2009 at 03:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    1 X 200 3:30 3:20
    2 X 100 1:45 1:40
    4 X 50 1:00 :50
    Swim it twice. Round 1 intervals left, round 2 right.

    2 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15

    SCY

    1 X 100 IM 1:45
    1 X 100 stroke 2:00
    4 X 50*1 of each* 1:00
    Swim it three times with a short break between rounds.

    4 X 200 free 3:00 2:40
    1 X 200 free recover 4:00 -
    Two times through.
    Descend the 200's 1-4
    Round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5400 Y/M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -12/29/09 -SCY

    by , December 28th, 2009 at 03:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    1 X 100 2:00
    1 X 200 3:30
    1 X 300 5:00
    1 X 400 6:40
    1 X 300 5:00
    1 X 200 3:20
    1 X 100 -

    4 X 100 kick 2:30
    8 X 50 w/fins 1:20
    25 underwater/25 back

    SCY

    1 x 100 free/moderate 2:00
    1 X 100 stroke 2:00
    1 X 50 stroke*fast* 1:30
    Four times through

    4 X 50 free*descend 1-4* 1:00
    1 X 100 free*fast* 2:30
    Four times through

    WARM DOWN: 4 X 50 easy 1:00

    4800 Y/M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks: 5:30 AM Workout

    by , December 27th, 2009 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    We'll have the LC pool until 6:30 while the college teams are here. We'll do our warm up and kick set LC then move to the SC pool.

    LCM

    2 X 100 1:45
    2 X 200 3:30
    2 X 400 6:45

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick *25 fast/25 mod* 1:15

    SCY

    1 X 300 IM 5:15
    12 X 50 *3 of each* 1:00
    1 X 200 IM 3:30
    12 X 25 *3 of each* :30

    1 X 400 free 6:00
    16 X 50 *odd:mod even:fast* 1:00
    1 X 200 free 3:00
    16 X 25 *odd:mod even:fast :30

    WARM DOWN: 4 X 50 easy 1:00

    5400 M/Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -12/24/09 -SCY

    by , December 23rd, 2009 at 04:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    Christmas Eve Workout.

    LCM

    WARM UP:
    1 X 300 5:15
    6 X 50 1:00
    1 X 200 3:30
    6 X 50 1:00
    1 X 100 1:45
    6 X 50 :50

    2 X 200 kick 5:00

    8 X 50 kick w/fins 1:20
    25 underwater/25 back

    4 X 50 moderate 1:05
    1 X 150 fast 3:00
    Four times through, all choice.

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    4700M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout -12/23/09 -SCY

    by , December 22nd, 2009 at 04:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

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

    2 X 200 kick 5:00
    8 X 50 kick 1:15
    50's: 25 fast/25 moderate

    3 X 100 stroke 2:15
    1 X 100 easy free 2:00
    Choice on 3 X 100.
    Swim it three rounds.

    4 X 300 free 5:00
    5 X 100 free 1:30

    WARM DOWN: 4 X 50 easy 1:00

    5300M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -12/22/09 -SCY

    by , December 21st, 2009 at 04:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 150 free 2 on 3:00/2 on 2:45
    4 X 150 50 free/50 stroke/50 free 3:00
    1 x 300 alternate 50 free/50 stroke

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick*build to fast* 1:15

    1 X 100 IM 2:00
    4 X 50 *1 of each IM order* 1:15
    Four times through

    4 X 400 free 6:40
    #1 moderate
    #2 build by 100's -each 100 faster
    #3 negative split
    #4 best effort

    WARM DOWN: 4 X 50 easy 1:00

    5100M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout -12/21/09 -SCY

    by , December 18th, 2009 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are lucky to have access to the LC pool for a few days. All you SYSM LC haters, hold the comments.

    LCM

    WARM UP:
    4 X 100 2:00
    1 X 300 6:00
    4 X 100 1:45
    1 X 400 -

    10 X 50 kick 1:20
    Kicks 6-10: 25 fast/25 easy

    10 X 100 2:00
    50 stroke/50 free

    5 X 200 3:20
    5 X 100 1:40
    6 X 50 :40
    Pull Freestyle

    WARM DOWN: 4 X 50 easy 1:00

    5000M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -12/19/09 -SCY

    by , December 18th, 2009 at 03:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:30 3:00
    4 X 50 descend 1-4 1:00 :50
    Three times through.
    Round 1 intervals left, rounds 2&3 right.
    Each round of 50's should be faster.

    16 X 25 :30

    6 X 50 kick 1:15
    8 X 25 kick*fast,no board* :40

    1 X 300 transition swim
    Each 100 faster

    1 X 50
    2 X 25
    1 X 50
    Four rounds.
    Round 1 :40 (both 50's ad 25's)
    Round 2 :45
    Round 3 :50
    Round 4 :55
    All at maximum effort.
    Approx 1 minute between rounds

    8 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    3600Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -12/18/09 -SCY

    by , December 17th, 2009 at 03:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 4:40
    3 X 100 1:40
    6 X 50 :50
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :45

    2 X 200 kick 4:30
    4 X 100 kick 2:15
    100's: 25 fast/25 easy/25 fast/25 easy

    1 X 200 4:00
    4 X 50 1:00
    1 X 150 3:00
    3 X 50 1:00
    1 X 100 2:00
    2 X 50 1:00
    All stroke. Choice, no free or IM.
    All one stroke or mix it up.

    1 X 400 6:00 5:30
    6 X 50 :45 :40
    Three rounds. Round 1 interval left, rounds 2&3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5500Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -12/17/09 -SCY

    by , December 16th, 2009 at 02:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    4 X 100 kick 2:15
    8 X 50 kick 25fast/25 easy 1:15

    1 X 400 IM 6:45
    1 X 300 IM 5:15
    1 X 200 IM 3:30
    1 X 100 IM -

    4 X 200 free 3:00 2:40
    1 X 100 easy 2:00 -
    Two rounds, round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout -12/16/09 -SCY

    by , December 15th, 2009 at 04:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Three rounds. Round 1 intervals left. Rounds 2&3 right.

    2 X 200 kick 4:30
    8 X 25 kick*fast,no board* :40

    1 X 300 IM 5:15
    4 X 75 1:20
    Swim it four times with a short break between rounds.
    75's: within each round.
    #1 50 free/25 fly
    #2 50 free/25 back
    #3 50 free/25 breast
    #4 75 free

    12 X 50 1:00
    2 moderate/1 fast

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout -12/15/09 -SCY

    by , December 14th, 2009 at 03:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 5:00
    2 X 150 2:30
    1 X 200 3:00
    2 X 100 1:30
    1 X 500 -

    1 X 300 kick 6:45
    1 X 200 kick 4:30
    1 X 100 kick -

    1 X 200 IM 3:30
    1 X 100 IM 1:45
    1 X 50 fast 1:30
    Four times through.
    50's:1 of each stroke.

    1 X 500 7:30
    5 X 100 1:30
    1 X 400 5:20 or 6:00
    4 X 100 1:20 or 1:30

    WARM DOWN: 4 X 50 easy 1:00

    5500Y

    Updated December 14th, 2009 at 04:50 PM by SharksMasters

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout -12/14/09 -SCY

    by , December 11th, 2009 at 05:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 250 4:15
    4 X 100 1:30
    2 X 150 2:15
    4 X 75 1:15
    Descend 75's 1-4

    3 X 200 kick 4:30
    50 moderate/50 fast

    8 X 125 IM 2:15
    Rotate 50's of each stroke.

    6 X 100 1:30
    4 X 100 1:25
    2 X 100 1:20
    Swim the set twice. No break.

    WARM DOWN: 4 X 50 easy 1:00

    5700Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 Workout -12/12/09 -SCY

    by , December 11th, 2009 at 05:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 :50 :45
    Swim it two times.
    Round 1:left
    Round 2: right

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

    1 X 50 easy free 1:00
    1 X 50 stroke *build* 1:00
    4 X 25 stroke * fast* :40
    Four times through. Swim 1 round of each stroke.
    Short break between rounds.

    1 X 100 moderate
    1 X 50 fast
    1 X 100 moderate
    2 X 50 fast
    1 X 100 moderate
    3 X 50 fast
    1 X 100 moderate
    4 X 50 fast
    4 X 50 WARM DOWN
    All 100's on 2:00
    All 50's on 1:00
    Choice.

    3800Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout -12/11/09 -SCY

    by , December 10th, 2009 at 06:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 6:00
    4 X 100 1:30

    3 X 200 kick 4:30
    Last 50 fast.

    18 X 50 1:05
    Stroke/no free
    2 moderate/1 fast

    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 1:20
    Swim it two times.
    Round 1 intervals left, round 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout -12/10/09 -SCY

    by , December 9th, 2009 at 06:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:

    1 X 200 3:20 3:00
    2 X 150 2:20 2:15
    4 X 50 :50 :45
    Swim it twice. Round 1 intervals left, round 2 right.

    16 X 25 :30

    4 X 150 kick 3:20
    Middle 50 fast.

    3 X 100 1:50
    4 X 50 1:05
    Swim it twice with a short break.
    100's are stroke or IM.
    50's are choice stroke, no free

    1 X 100 easy 2:00
    2 X 50 build 1:00
    8 X 25 fast :40
    1-4: Sprint 20 yards, no breath.
    5-8: Sprint 25
    Three rounds break between each.
    All choice.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts