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

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

    by , July 29th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    10 X 100
    5 on 2:00
    5 on 1:45

    1 X 100 kick 2:30
    1 x 100 swim 2:00
    Three rounds

    4 X (3 X 50 1:20 #3 on 2:00
    Alternate: easy, build, fast. Choice.

    3 X (start-turn-finish

    Relay starts/warm down
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 07/29/2015

    by , July 28th, 2015 at 12:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    1 X 300 5:15
    2 X 200 3:30
    4 X 100 1:45
    4 X 100 kick 2:15

    12 X 50-choice- 1:20
    1&2: easy
    3-5-7-9-11: blocks--25 sprint/25 easy
    4-6-8-10-12: easy

    1 X 100 @ 85/90%
    1 X 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    All on 2:30

    WARM DOWN/Relay starts

    Updated July 29th, 2015 at 11:48 AM by RickMile

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 07/29/2015

    by , July 27th, 2015 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    4 X 150 2:45
    4 X 100 1:45

    6 X 50 kick 1:20
    #3 and #6: fast
    1 X 100 swim

    8 X 50--choice-- 1:15
    1-4: perfect stroke
    5-8: descend--#8 @ 100%
    1 X 100 swim

    4 X 100--choice-- 2:30
    Swim all 4 @ 85/90%-up tempo

    Distance swimmers only: 10 X 50 1:00--@ 800 pace

    Nationals swimmers do relay starts then warm down

    1 X 200 IM 4:00
    4 x 50-1 of each- 1:10
    Three rounds

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 07/28/2015

    by , July 24th, 2015 at 11:33 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    2 X 150 2:45
    3 X 200 3:45

    1 X 100 Kick 2:30
    1 X 100 swim 2:00
    Five rounds

    8 X 50 -choice- 1:20
    Descend 1-4/5-8
    #4 and #8 @ 100%

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

    $$$$$$$ RACE PACE SET $$$$$$$
    1 X 100 or 200--BLOCKS

    Meet swimmers warm down

    4 X 250 4:00
    build final 100

    WARM DOWN
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 07/24/2015

    by , July 23rd, 2015 at 12:12 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 free 3:30
    Negative split all 3

    8 X 50 kick 1:20
    1 X 100 easy swim

    6 X 50 build/choice 1:20

    3 X (start-turn-finish

    1 X 50 blocks @ 100%
    3 X 50 easy warm down 1:15

    optional for 800/1500 swimmers:
    10 X 50 @ pace 1:00
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 07/23/2015

    by , July 22nd, 2015 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    2 X 200 3:45
    2 X 150 2:40
    4 x 100 1:50

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

    6 X 100 2:15
    Choice. Perfect technique swims.

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

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

    Meet swimmers warm down

    1 X 300 4:30
    3 X 100 descend 1:40
    Two rounds

    WARM DOWN: 4 X 50 easy

    Updated July 23rd, 2015 at 12:07 PM by RickMile

    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 07/22/2015

    by , July 21st, 2015 at 12:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    taper/rest workout
    LCM

    WARM UP:
    3 X 100 2:00
    2 X 150 2:45
    3 X 100 1:45
    1 X 200 negative split

    2 X 100 kick 2:30
    1 X 100 swim 2:00
    2 X 100 kick 2:30

    1 X 100 easy 2:15
    1 X 50 @ 100% 1:30
    Four rounds, choice

    6 x 100 2:30
    #1: easy
    #2&3: 50 strong + turn/50 easy
    #4-5-6: 25 sprint/75 easy

    Nationals swimmers warm down

    6 X 200 pull 3:00
    1-3: 150 cruise/50 fast
    4-6: negative split

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 07/21/2015

    by , July 20th, 2015 at 03:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    LCM

    WARM UP:
    5 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

    3 X 50 moderate 1:10
    1 X 100 3:00
    Four rounds-choice
    100's: Rounds 1-3: strong-85/90%
    Round 4 @ 100%
    Nationals swimmers warm down

    4 x 200 3:20
    4 X 150 2:30
    Pull--last 50 fast on all swims

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 07/20/2015

    by , July 17th, 2015 at 03:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    LCM

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

    1 x 100 kick 2:40
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    10 X 100 2:30--choice
    #1: easy
    #2-6: 50 fast and turn/50 easy
    #7-10: 25 sprint/75 easy

    WARM DOWN
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 07/17/2015

    by , July 16th, 2015 at 12:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We begin our taper for Summer Nationals today!

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

    8 x 50 kick 1:20
    Build #5-8 to fast

    8 X 100 2:30
    odd: easy
    even: @ 85/90%--strong
    Choice

    10 X 50 1:15
    #3-6-9 @ 100%--choice

    NATIONALS SWIMMERS WARM DOWN

    3 X 200 3:00
    4 X 100 1:30
    6 X 50 1:00
    Pull. 50's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 07/16/2015

    by , July 15th, 2015 at 12:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 --

    4 X 150 2:45
    Build last 50

    1 X 400 kick
    1 X 50 easy swim

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00 #4 on 1:30
    Two rounds--choice

    4 X 50 build 1:00 #4 on 1:30
    1 X 100 @ 85/90% 2:30
    Three rounds--choice

    WARM DOWN: 4 x 50 easy

    3950M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 07/15/2015

    by , July 14th, 2015 at 12:26 PM (Sarasota Y Sharks Masters 5:30 a.m. 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

    4 X 200 free 3:30
    Negative split

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

    8 X 50 choice 1:30
    odd: @ 100%
    even: easy

    1 x 150 cruise 2:30
    1 X 100@ 85/90% 2:00
    Four rounds--swim or pull

    WARM DOWN: 4 x 50 easy

    3900M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 07/14/2015

    by , July 13th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 250 4:30
    5 X 100 1:50
    4 X 50-faster- 1:00

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

    7 X 100 2:15
    #1&7 are easy
    #2-6--swim at 85/90%--choice

    8 X 50 1:30
    odd: easy even: @ 100%

    12 X 100 pull
    1-5 on 1:30
    6-10 on 1:25
    11&12 are swim down on 2:00

    4000M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 07/13/2015

    by , July 10th, 2015 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 3:00
    2 X 250 4:30
    4 X 50 descend 1:00

    5 X 200 4:20
    100 kick/100 swim

    2 X 200 7:00
    Broken @ race pace.
    Broken :10 @ 100
    1 X 100 easy

    2 X 300 4:30
    3 x 200 3:00
    4 X 100 1:30
    Pull

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 07/10/2015

    by , July 9th, 2015 at 12:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 descend 1:15 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    2 X 50 build
    1 X 50 @ 100%
    1 x 50 easy
    3 X 50 build
    1 X 50 easy
    1 X 100 @ 100%
    Two rounds, choice.
    All 50's on 1:20
    100 on 4:00

    8 X 150 2:15
    1-4: cruise
    5-8: 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 07/09/2015

    by , July 8th, 2015 at 01:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 250 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:40
    6 X 50 kick--build each 50 to fast-- 1:20
    1 X 100 swim

    6 X 100 choice @ 85/90% 2:30

    10 X 50 1:20
    Choice--#3-6-9 @ 100%

    6 X 200 pull 3:00
    Descend in pairs

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 07/08/2015

    by , July 7th, 2015 at 11:18 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick 2:30

    9 x 100--choice--2:30
    #3-6-9 are fast

    4 X 250 4:00--swim or pull--
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  18. 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
  19. 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
  20. 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
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