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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 Workout -06/15/09 - SCY/LCM

    by , June 15th, 2009 at 03:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    We'll go easy today and swim off last weekends meet.

    LCM

    WARM UP:
    6 X 150 Free 3:00

    8 X 50 Kick 1:30

    SCY

    10 X 100 1:50
    odd: free
    even: IM

    1 X 800
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    3300 Y/M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -6/12/09 - SCY/LCM

    by , June 11th, 2009 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    Meet tomorrow, we'll go fairly easy today.

    LCM

    WARM UP:
    5 X 100 Free 2:00
    4 X 100 Free 1:50
    3 X 100 Free 1:40

    6 X 50 Kick 1:20

    SCY

    8 X 75 1:30
    Choice. 50 easy/25 fast

    8 X 25
    odd: Build to race finish
    even: Blocks, sprint 20 yards.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -6/11/09 - SCY/LCM

    by , June 10th, 2009 at 02:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep

    LCM

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

    4 X 50 Kick 1:15
    2 X 100 Kick 2:30

    SCY

    4 X 100 2:00
    Choice
    #1 moderate
    #2 75 moderate/25 fast
    #3 50 moderate/50 fast
    #4 25 moderate/75 fast

    10 X 50 1:15
    Choice
    #3-6-9 are fast

    8 X 25 :30
    Choice
    2 fast/2 easy

    8 X 25
    odd: Build to race finish
    even: Blocks, 20 sprint

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout - 6/10/09 - SCY/LCM

    by , June 9th, 2009 at 01:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are hosting a meet this weekend, so workouts will be a bit easier.

    LCM

    WARM UP:
    1 X 300 Free 5:30
    1 X 200 Free 3:40
    1 X 100 Free 1:50
    6 X 50 Kick 1:20
    1 X 100 Free 1:40
    1 X 200 Free 3:20
    1 X 300 Free -

    SCY

    12 X 50 1:10
    odd: easy free
    even: stroke

    12 X 25 :30
    3 fast/1 easy

    2 X 50
    From the blocks at 100 %

    WARM DOWN: 4 X 50 easy 1:00

    2700 Y/M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 a.m. Workout -6/09/09 - LCM

    by , June 8th, 2009 at 05:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 150 Free 3:00
    4 X 50 Kick 1:30
    3 X 100 50 Stroke/50 Free 2:15
    4 X 50 Kick 1:30

    2 X 50 Stroke 1:15
    1 X 100 Stroke 2:30
    2 X 50 Free 1:00
    1 X 100 Free 2:00
    Swim the set 3 times.

    3X{4 X 50 1:15
    #1 moderate pace
    #2 build
    #3 fast
    #4 easy

    10 X 25
    odd: Blocks, sprint 20
    even: Build to race finish
    Stop at the 25M mark. No interval, go on coach.

    WARM DOWN: 4 X 50 easy 1:00

    3500M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -6/8/09 - SCY/LCM

    by , June 5th, 2009 at 12:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    6 X 100 Free 1:45
    5 X 100 Kick 2:30
    4 X 100 Stroke 2:30

    SCY

    10 X 100 Free 1:30
    Moderate even pace on first 5; Descend 6-10

    3X{4 X 50 1:15
    Each set: 3 stroke/1 easy free

    10 X 25
    odd: From a push, build to race finish
    even: From the blocks, sprint 20 and coast in.
    No interval, go on coach.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 a.m. Workout - 6/6/09 - SCY

    by , June 5th, 2009 at 12:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 Free 1:45
    4 X 100 Kick 2:15
    4 X 100 Stroke or IM 2:00

    1 X 150 moderate 2:20
    1 X 100 Build 1:40
    1 X 50 Fast
    Swim the set three times. Pick up some extra rest after the fast 50.

    16 X 25 :30
    3 Fast/ 1 Easy

    75 easy, make your way to the blocks.

    10 X 50
    odd: Blocks at 100%
    even: Easy
    No interval, we'll go when ready.

    WARM DOWN: 4 X 50 easy 1:00

    3300Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout - 6/05/09 - SCY/LCM

    by , June 4th, 2009 at 03:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    5 X 200 Free 3:30
    4 X 100 Kick 2:30
    4 X 100 Stroke 2:30

    SCY

    3 X 100 1:30
    1 X 150 NS 2:30
    Freestyle. Repeat the set 3 times.
    Negative split the 150's.

    2 X 75 1:10
    1X 50 Fast 1:10
    Choice. Repeat the set 4 times.

    75 easy
    2 X 50 From the blocks at 100%
    75 easy

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 a.m. Workout -6/04/09 - LCM

    by , June 3rd, 2009 at 05:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    200 swim 4:00
    100 Kick 2:30
    Repeat 4 times.

    8 X 100 Free
    4 on 1:45
    4 on 1:30

    1 X 400 IM 8:00
    1 X 400 Free 6:40
    1 X 400 IM -

    10 X 50 1:20
    Choice. Odd: easy Even: fast

    2 X 50
    From the blocks. At 100%

    WARM DOWN: 4 X 50 easy 1:00

    4000M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -06/03/09 - SCY/LCM

    by , June 2nd, 2009 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    10 x 100
    odd: Free 2:00
    even: Kick 2:30
    6 X 150 3:00
    Free/Stroke/Free by 50

    SCY

    1 X 100 Build 1:40
    1 X 75 Fast 1:15
    1 X 50 Easy 1:00
    Repeat the set 4 times. Descend 75's 1-4.

    Easy 75
    1 X 50 from the blocks for time.
    Easy 75

    2{8 X 25
    Round 1: :40 no breath
    Round 2: :30 sprint
    Break between rounds

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 a.m. Workout -6/02/09 - LCM

    by , June 1st, 2009 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    6 x 100 Free 1:50
    5 X 100 Kick 2:30
    4 X 100 Stroke 2:20

    2 X 400 Free 6:40
    3 X 300 Free 4:50
    4 X 200 Free 3:10

    10X 50 Stroke 1:15
    # 3-6-9 are Fast

    WARM DOWN: 4 X 50 easy 1:00

    4700M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 A.M. Workout June 1 - LCM/SCY

    by , May 31st, 2009 at 11:25 AM (Sarasota Y Sharks Masters GOLD Workout)
    Today starts our summer schedule...the kids are out of school and will be starting at 6:15. On MWF we'll do our warmup in LC then move to SC for the remainder of the workout. On Tues/Thurs we'll swim the entire workout LC.

    WARM UP:LCM
    2 X 200 Free 3:40
    2 X 100 Free 1:50
    2 X 200 Kick 5:00
    2 X 100 Kick 2:30
    2 X 200 IM or Stroke 5:00
    2 X 100 IM or Stroke 2:30


    SCY
    1 X 800 Free 11:30
    4 X 200 Free 3:00
    Descend 200's 1-4
    Break 1:30
    1 X 400 IM 7:00
    1 X 100 IM or Stroke 1:50
    Descend 100's 1-4

    8 X 50 1:00
    Odd: easy
    Even: fast

    16 X 25 :30
    3 sprint/1 easy

    WARM DOWN: 4 X 50 easy 1:00

    5200 M/Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/30/09 - SCY

    by , May 29th, 2009 at 02:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    Saturday workout, we'll go a bit shorter and focus on speed.

    SCY

    WARM UP:
    3 X 200 3:30
    6 X 100 3 on 1:45
    3 on 1:30
    4 X 100 Kick 2:15

    1 X 100 Free, 50 moderate/50 fast 1:50
    2 X 50 Free, Build to fast :50
    8 X 25 Free, sprint :30
    1 X 100 Stroke, 50 moderate/50 fast 2:00
    2 X 50 Stroke, Build to fast 1:00
    8 X 25 Stroke, sprint :30

    200 easy
    200 fast
    100 easy
    100 fast
    50 easy
    50 fast
    All swims will be choice and on no interval.We will start each swim when everyone is ready.

    8 X 50 1:15
    Fins optional.
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    3700Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout - 5/29/09 - SCY/LCM

    by , May 28th, 2009 at 01:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP: 2 x 200, 1 x 400 (All choice)

    5 X 200 Free 3:00
    5 X 100 Kick 2:15
    5 X 100 Stroke 2:00

    1 X 75 Moderate 1:15
    1 X 50 Build :45
    3 X 25 Fast :30
    Repeat the set 4 times. Short break between rounds.

    LCM

    2{6 X 100 1:30
    Descend each round of 6 in pairs.
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    5000 Y/M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/28/09 - LCM

    by , May 27th, 2009 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP: 2 X 250, 1 X 200 Kick, 2 X 150 (All Choice)

    4 X 400
    1 & 3 are Free on 6:40
    2 & 4 are IM on 8:00

    4X{3 X 100}
    Rounds 1 & 2 are choice stroke on 2:20
    Rounds 3 & 4 are Free on 1:30 or 1:40
    Descend each round 1-3 and take a short break between rounds.

    12 X 50 1:20
    Choice. Swims #3-6-9-12 are at 100%.

    1X 50 Block start; swim at 100%

    WARM DOWN: 3 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout - 5/27/09 - SCY/LCM

    by , May 26th, 2009 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP: 2 X 200, 1 X 400 (All choice)

    1 X 300 Free 4:30
    2 X 150 fl/ba/br 2:45
    4 X 50 stroke (choice) 1:00
    Do the set twice. Short break between rounds.

    8 X 50 Kick 1:00

    LCM

    3 X 400 Free 6:40

    2 X 50
    From the blocks, 100% effort
    Take plenty of rest between each 50.

    WARM DOWN: 4X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/26/09 - LCM

    by , May 25th, 2009 at 01:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP: 2 X 250, 2 X 150 (All Choice)

    4 X 200 Free 3:20
    4 X 50 Free Descend 1-4 1:00
    4 X 100 Kick 2:40
    4 X 50 Kick Descend 1-4 1:20
    4 X 100 Stroke(choice) 2:20
    4 X 50 Stroke Descend 1-4 1:10

    12 X 50 1:20
    odd: moderate/easy
    even: fast
    Be ready to sprint in next set

    10 X 50
    odd: From the blocks, 25 sprint/25 easy.
    even: From a push, build to race finish.
    No interval, go when ready

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/25/09 - SCY

    by , May 22nd, 2009 at 01:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP: 1 X 200, 1 X 250, 2 x 150 (All Choice)

    1 X 300
    1 X 200
    1 X 100
    Repeat the set 4 times.
    Rounds 1 & 3 are freestyle, intervals: 4:30,3:00,1:30
    Rounds 2 & 4 are IM, intervals: 5:15,3:30,1:45

    1 X 300 kick 6:45
    1 X 200 kick 4:30
    1 X 100 kick 2:15


    4 X {4 x 50}
    Round 1: 3 moderate/1 fast :50
    Round 2: 2 moderate/2 fast :55
    Round 3: 1 moderate/3 fast 1:00
    Round 4: 4 fast 1:05
    Choice

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/23/09 - SCY

    by , May 22nd, 2009 at 01:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SATURDAY WORKOUT: SHORT AND FAST(SCY)

    WARM UP:
    2 x 200 3:20
    2 X 150 2:30
    4 X 50 Descend 1-4 :50

    5 X 100 kick 2:15

    2{4 x 100 Free 1:45}
    Swim the 100's as follows:
    #1 moderate
    #2 75 moderate/25 fast
    #3 50 moderate/50 fast
    #4 25 moderate/75 fast

    1 x 50
    2 x 25
    1 x 50
    Repeat the set 4 times. Intervals as follows:
    Round 1 :40
    Round 2 :45
    Round 3 & 4 :50
    All swims at max speed. Choice.
    Break approx 1 minute between rounds

    8 X 25 :40
    Sprint 20 yard, no breath. Easy in from the flags.

    8 X 50 1:15
    Fins optional.
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    3600Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout - 5/22/09 - SCY/LCM

    by , May 21st, 2009 at 03:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP: 2 X 250, 1 X 300 (ALL CHOICE)

    2 X 300 FREE 4:30
    2 X 200 IM 3:30
    2 X 100 KICK 2:15
    COMPLETE THE SET TWO TIMES. TAKE A SHORT BREAK BETWEEN SETS.

    8 X 50 KICK 1:00

    LCM

    4 X 200 FREE 3:15
    8 X 100 FREE 1:30
    PULL

    5400 Y/M
    Categories
    Swim Workouts