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Sarasota Y Sharks Masters 5:30 a.m. Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters 5:30 AM Workout 07/07/2015

    by , July 6th, 2015 at 11:36 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 5:15
    3 X 100 1:40
    1 X 400 -

    4 X 150 kick 3:30

    12 X 50--choice-- 1:20
    odd: easy even: fast

    8 x 150 2:30
    Build to 100/last 50 fast
    #8 is warm down

    4200M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 07/06/2015

    by , July 3rd, 2015 at 11:26 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 2:00
    4 X 150 2:40
    1 X 400 NS

    1 X 100 kick 2:30
    8 X 50 kick 1:20
    1 X 50 easy

    4 X 50 @ 80% 1:15
    1 X 100 @ 100% 3:30
    Three rounds, choice

    5 X 200 pull 3:00
    1/2: establish good pace
    3/4/5: Descend

    WARM DOWN: 4 X 50 easy

    4150M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 07/03/2015

    by , July 2nd, 2015 at 12:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, round 2 right.

    1 X 200 kick 5:00
    8 x 50 kick 1:20
    1 X 100 swim

    5 X 100 3:00
    Choice--swim all 4 strong--85/90%

    14 X 100 swim or pull
    4 on 1:40
    4 on 1:35
    4 on 1:30
    2 swim down on 2:00

    4000M
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 07/02/2015

    by , July 1st, 2015 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    3 X 100 1:45
    1 X 300 --

    1 X 300 kick + 100 swim

    4 X 50-25 sprint/25 easy 1:15
    1 X 100 fast 3:00
    Four times through--choice

    1 X 300 5:00
    3 X 100 descend 1:40
    Two rounds--pull

    WARM DOWN: 4 X 50 EASY

    4000M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 07/01/2015

    by , June 30th, 2015 at 11:15 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    1 X 400 6:30
    2 X 200 3:20
    3 X 100 1:40

    1 X 100 kick 2:40
    8 X 50 kick 1:20

    3 X 200 4:00
    3 X 150 3:00
    3 X 100 2:00
    3 X 50 1:15
    Swim #1 build #2 fast #3 easy/recovery
    Choice--swim or pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 06/30/2015

    by , June 29th, 2015 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 3 on 2:00/3 on 1:50
    4 X 150 2:40
    1 X 300 --

    2 X 200 kick 5:00
    1 x 100 swim

    8 x 50 1:10
    6 X 100 2:00
    Choice
    50's: #4 and #8 @ 100%
    100's: #3 and #6 @ 100%

    4 X 250 pull 4:00
    Last 50 fast on all 4

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 06/29/2015

    by , June 27th, 2015 at 12:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Back from Colombia and the meet was great and the experience even better. Highly recommend the PAN AM meet for all levels--it is the most fun meet out there!

    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:20
    Numbers 5-8 are fast

    4 X (3 X 100 2:00 #3 on 3:00
    Choice--1/2: moderate #3 is fast

    4 X 300 pull 4:30
    Negative split all 4

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 06/16/2015

    by , June 15th, 2015 at 03:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will my last post until I return end of June.

    LCM
    WARM UP:
    2 X 100 2:00 1:45
    1 X 250 4:30 4:15
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    4 x 50 kick 1:20

    2 X 100 build 2:00
    3 X 50 fast 1:20
    Four rounds--choice

    8 X 100 free 2:10
    Strong on all 8--85/90%

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 06/15/2015

    by , June 12th, 2015 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post until the end of the month as I am off to the Pan Am Meet in Colombia. There are over 1400 workout entries posted--check it out if you need one.

    LCM
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    1 X 50 easy swim

    1 X 100 IM 2:00
    4 X 50--1 of each-- 1:10
    Three rounds

    4 x 200 3:20
    4 X 150 2:30
    Pull
    200's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 06/12/2015

    by , June 11th, 2015 at 03:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout. Meets starts tonight.

    LCM
    WARM UP:
    6 X 100
    3 on 2:00
    3 on 1:50
    6 x 50 1:00

    1 X 200 kick

    10 X 50 1:20
    #3-6-9 are fast--choice

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 06/11/2015

    by , June 10th, 2015 at 02:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    9 X 100
    3 on 2:00
    3 on 1:50
    3 on 1:45

    1 x 300 --choice
    Fins optional--include some kicking

    2 X (3 x 100 free 2:15
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

    3 X (start-turn-finish)

    1 X 50 blocks

    WARM DOWN: 3 X 50 easy
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 06/10/2015

    by , June 9th, 2015 at 03:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    4 X 100 2:00 1:45
    1 X 250 4:15 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    10 X 50 choice 1:20
    #3-6-9 are fast

    6 x 25
    odd: blocks--sprint 25
    even: build to race finish

    1 X 50 blocks--sprint

    WARM DOWN: 3 X 50 easy
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 06/09/2015

    by , June 8th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout

    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    6 X 50 kick 1:20

    1 X 300--50 stroke/50 free

    6 X 100--choice--2:30
    odd: easy
    even: 85/90%

    6 X 25
    odd: blocks--sprint 25
    even: build to race finish

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 06/08/2015

    by , June 5th, 2015 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    SCY

    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    1 X 100 swim 2:00
    Two rounds

    1 X 400--choice swim

    6 X 50 1:15
    1-3: perfect stroke
    4-6: descend--#6 @ 100%

    3 x 100 2:15--choice
    Swim all 3 @ 85/90%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 06/05/2015

    by , June 4th, 2015 at 11:46 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    1 x 100 moderate 2:15
    4 X 50 1:15
    Four rounds--choice
    50's: odd: fast even: easy

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 06/04/2015

    by , June 3rd, 2015 at 11:33 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM
    WARM UP:
    3 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

    1 X 100 kick 2:30
    1 X 100 swim 2:15
    Four rounds

    8 X 50 1:20
    Descend 1-4/5-8
    #4 and #8 are fast

    6 X 25
    odd: blocks--sprint 25
    even: build to race finish

    $$$$$$ RACE PACE $$$$$$$$
    1 X 100 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 06/03/2015

    by , June 2nd, 2015 at 11:27 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout

    LCM
    WARM UP:
    2 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45
    3 X 100 KICK 2:30
    1 X 100 SWIM

    1 X 400--50 stroke/50 free
    Fins optional

    4 X 50 1:20--choice
    Descend 1-4--#4 @ 100%

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds--choice

    4 X 50
    1&3: easy
    2&4: Blocks @ 100%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 06/02/2015

    by , June 1st, 2015 at 01:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4--long and smooth
    5-8-- descend to fast

    3 X 200 3:30
    Negative split

    8 X 50 kick 1:20
    #5-8: 25 fast/25 easy
    1 x 100 swim

    6 X 50 1:15
    Choice--build each swim

    3 X(start-turn-finish)

    1 X 50 blocks @ 100 %
    5 X 50 easy swim down
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 06/01/2015

    by , May 29th, 2015 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will drop down the yardage total and do some race prep in anticipation of Bumpy Jones Meet June 12/13/14

    LCM
    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20

    6 X 100--choice-- 2:30
    perfect technique swims

    6 x 50
    odd: blocks--sprint 25/25 easy
    even: build to race finish

    $$$$$$$$$$$ RACE PACE SET $$$$$$$$$$$$$$
    3 X 100 broken @ race pace 5:00
    broken :10 @ 50

    WARM DOWN: 4 X 50 easy

    3000M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 05/29/2015

    by , May 28th, 2015 at 12:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 50 1:00 1:00
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:20
    5 on 1:10

    12 X 100 FRIM 2:00
    IM substituting free for fly

    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
    5 x 50 fast
    3 X 50 easy--swim down
    All 50's on 1:15

    4000M
    Categories
    Swim Workouts
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