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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 02/08/2016

    by , February 5th, 2016 at 02:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    8 X 50 kick 1:15
    1 X 200 3:20
    4 X 100 1:40

    3 X 50 moderate 1:15
    1 X 100 @ 100% 3:00
    Four rounds--choice

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 --
    Three rounds--pull.
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 02/05/2016

    by , February 4th, 2016 at 01:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 fly/50 free 3:00
    1 X 100 back/50 free 3:00
    1 X 100 breast/50 free 3:15
    1 X 150 free--easy 3:00
    Two rounds

    4 X 300 pull 5:00
    negative split

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 02/04/2016

    by , February 3rd, 2016 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 250 4:00 3:45
    4 X 100 1:45 1:30
    1 X 200 kick 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    5 X 200 3:30
    Swim 2 X 100IM--negative split

    12 X 100 free 2:00
    #3-6-9-12 are strong--85/90%

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

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 02/03/2016

    by , February 2nd, 2016 at 01:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 150 2:45 2:30
    2 X 100 1:45 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50--choice-- 1:15
    #1 swim: easy #2-8: 25 sprint/25 easy

    1 X 200 moderate 3:30
    1 X 100 fast 3:00
    200 is free/100 is choice
    Three rounds

    5 X 200 pull or swim
    Descend 1-3 on 3:20
    Swim #4 and 5 best effort on 4:00

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 02/02/2016

    by , February 1st, 2016 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    10 X 50 kick 1:10
    #6-10: 25 fast/25 moderate

    4 X 100 1:45 #4 on 2:15
    9 X 50 1:15 #9 on 1:30
    12 X 25 :40
    1 X 100 easy
    100's: 3 moderate/#4 @ 100%
    50's: 33-6-9 @ 100%
    25's: 5 sprint/1 easy X 2
    All choice

    5 X 250 pull 3:45
    negative split

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 02/01/2016

    by , January 29th, 2016 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    2 X 150 2:30
    1 X 50 fast 1:00
    2 X 150 2:30
    2 X 50 fast 1:10
    2 X 150 2:30
    4 X 50 fast 1:20
    1 X 50 easy
    150's: free
    50's: choice

    4 X 50 fly 1:05
    4 X 50 back 1:05
    4 X 50 breast 1:15
    4 X 50 free--85/90%-- 1:00
    4 x 50 warm down: 1:00

    4000M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 01/29/2016

    by , January 28th, 2016 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:00
    3 X 100 1:45
    3 X 100 kick 2:15
    Two rounds

    1 X 100 easy 2:00
    2 X 200 IM 4:00
    Three rounds

    6 X 150 pull 2:30
    1-3: 50 cruise/100 fast
    4-6: 100 cruise/50 fast

    WARM DOWN: 4 x 50 easy

    4400M
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 01/28/2016

    by , January 27th, 2016 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 x 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    12 X 50 choice 1:10
    #3-6-9-12 are fast

    4 X (3 X 100 1:45 #3 on 3:00
    Swim first 2 moderate free/1 choice @ 100%

    24 X 25--choice-- :40
    5 sprint/1 easy

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 01/27/2016

    by , January 26th, 2016 at 12:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15

    1 X 100 free 1:45
    1 X 100 IM 2:00
    1 X 100 best stroke(no free) 2:30
    Three rounds

    2 X (4 X 200 3:20
    Descend 1-4 and negative split
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 01/26/2016

    by , January 25th, 2016 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    3 X 100 kick 2:10 2:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 2:15
    1 X 75 1:30
    1 X 50 1:15
    1 X 25 1:00
    Four rounds.
    100's: fly
    75's: back
    50's: breast
    25's: free
    Yes...4 100's fly!

    3 X 100 1:30 1:20 1:15
    4 x 50 :40 :45 :50
    Three rounds pull.
    Descend 50's 1-4

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 01/25/2016

    by , January 22nd, 2016 at 12:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    1 X 50 easy free 1:00
    1 X 100 stroke 2:15
    1 X 50 stroke 1:30
    Four rounds--stroke=no free

    6 X 100 1:40
    10 X 50 :50
    Pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 01/22/2016

    by , January 21st, 2016 at 12:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    1 X 150 2:45 2:30
    3 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    4 X 200 IM 4:00
    Descend 1-4

    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds--pull
    Round 1 intervals left, 2 right

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 01/21/2016

    by , January 20th, 2016 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    3 X 100 1:40
    5 X 100 kick 2:15
    3 X 100 1:30
    1 X 250 --

    3 X 100 IM 1:45
    2 X 75 stroke 1:30
    Three rounds
    75's: choice--no free

    16 X 100
    odd: cruise 1:45
    even: strong--85-90%-- 2:00
    #15-16: warm down 2:00

    4550Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 01/20/2016

    by , January 19th, 2016 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 150 2:45 2:30
    4 X 50 kick 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    4 X (3 X 50--choice 1:15
    #1 swim is a build, 2 is fast, #3 is easy

    5 X 200 3:20
    6 X 150 2:30
    Pull.
    200's: negative split
    150's: 150 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 01/19/2016

    by , January 18th, 2016 at 12:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    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 ----
    Two rounds--pull
    Round 1 intervals left, 2 right.

    16 X 50--choice 1:00
    odd: easy
    even: fast
    #13--16 are easy swim down

    4600Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 01/19/2016

    by , January 18th, 2016 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 200 3:30 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    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 ----
    Two rounds--pull
    Round 1 intervals left, 2 right.

    16 X 50--choice 1:00
    odd: easy
    even: fast
    #13--16 are easy swim down

    4600Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 01/18/2016

    by , January 15th, 2016 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    1 X 200 kick 5:00
    4 X 150--50 free/50 stroke/50 free 3:00

    6 X 50 kick 1:20

    2 x 100 strong 2:00
    1 X 200 fast 4:15
    Three rounds--Pull or swim.
    Negative split the 200's

    1 X 200 IM 4:00
    4 X 50 1:15
    Three rounds.
    50's: choice/no free

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 01/15/2016

    by , January 14th, 2016 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 2:00 1:45
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:10--choice
    odd: easy even: fast

    1 x 150 cruise 2:30
    1 X 100 fast 2:30
    Four rounds

    4 x 250 4:15--swim or pull
    1/2: last 50 fast
    3/4: last 100 fast

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 01/14/2016

    by , January 13th, 2016 at 01:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 Kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:30
    1 X 50 1:00
    4 X 25 fast :40 #4 on 1:20
    Four rounds--1 round of each stroke in IM order.

    16 X 100 pull
    4 on 1:30
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 01/13/2016

    by , January 12th, 2016 at 12:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    1 X 50 fast 1:15
    Two rounds

    1 X 200 kick 5:00
    6 X 50 kick 1:20

    1 X 50 easy 1:15
    1 X 100 build 2:00
    1 X 100 fast 2:30
    Four rounds--choice

    1 X 200 3:20
    3 x 100 1:40
    Three rounds--swim or pull
    Descend 200's 1-3
    Descend 100's by round

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
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