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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 12/22/2014

    by , December 19th, 2014 at 04:41 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
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :40

    1 X 200 3:00
    4 X 50 descend 1:00
    Three rounds--choice.

    40 X 25
    20 fast :30
    4 easy :45
    12 fast :30
    4 easy(warm down) :45

    4200Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 12/19/2014

    by , December 18th, 2014 at 02:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    2 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, round 2 intervals right.

    1 X 400 kick--alternate 50 moderate/50 fast--
    1 X 100 swim

    1 X 100 stroke 2:00
    1 X 50 free--easy-- 1:00
    1 X 50 stroke--fast-- 1:30
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 choice(no free)

    2 X 400 6:00
    4 X 100 1:30
    4 X 100 1:15
    Pull

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 12/18/2014

    by , December 17th, 2014 at 02:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    4 X 100 1:40 1:30
    4 X 50-descend- 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:05
    odd: easy even: fast---choice

    2 X (4 X 100
    Round 1: IM on 1:45
    Round 2: Reverse IM on 2:00

    1 X 100 fast 2:15
    1 X 150 cruise 2:15
    Four rounds, choice.

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 12/17/2014

    by , December 16th, 2014 at 02:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 4:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    4 x 25 stroke--fast-- :40 #4 on 1:00
    Three rounds. Round 1 stroke:fly, 2 back, 3 breast

    5 X 250 pull 4:00
    #1: long and smooth
    #2-3: 150 strong/100 fast
    #4-5: 200 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4750Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 12/16/2014

    by , December 15th, 2014 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    4 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 600**150 kick+50 swim X 3**

    8 X 125 IM 2:15
    Cycle 50's thru in IM order

    7 X 200 pull
    1/2: 3:00
    3/4: 2:50
    5/6: 2:40
    Rest 2 minutes and do #7 best effort

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 12/15/2014

    by , December 12th, 2014 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 100 1:40 1:30
    4 X 75 1:15 1:10
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:15

    4 X 50 1:00
    4 X 100 1:40
    8 X 25 sprint :40
    Choice. 50's and 100's: Swim #4 swim at 100%

    6 X 100 pull 1:30
    6 X 150 pull 2:15
    100's: descend 1-3/4-6
    150's: 100 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 12/12/2014

    by , December 11th, 2014 at 02:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    2 X 50--faster-- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    4 on 1:10
    6 on 1:00
    1 X 100 swim

    4 X (4 X 50--descend 1-4--
    Round 1: free :50
    Round 2: breast 1:00
    Round 3: back 1:00
    Round 4: fly 1:00

    5 X 300 pull 4:30
    #1-4: negative split
    #5:best effort

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 12/11/2014

    by , December 10th, 2014 at 03:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    4 X 100 1:45 1:40
    1 X 200 3:30 3:20
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 x (3 X 100
    Rounds 1/3: IM on 2:00
    Rounds 2/4: Free on 1:45
    Descend all rounds 1-3

    1 X 200 3:20
    4 x 50 descend 1:00
    Three rounds--pull or swim

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 12/10/2014

    by , December 9th, 2014 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    1 X 200 3:30 3:20
    3 X 100 1:45 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:10
    1 X 100 swim

    3 X 75 1:15
    1 X 75 fast 1:45
    Four rounds, choice.

    8 X 125 2:00
    75 moderate/50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 12/09/2014

    by , December 8th, 2014 at 01:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    3 X 100 kick 2:30
    1 x 100 swim 2:00
    3 X 100 kick 2:15
    1 x 100 swim

    12 X 50 1:05
    #3-6-9-12 are fast

    8 X 200 pull 3:20
    1-4: long and strong
    5-8: descend and negative split

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 12/02/2014

    by , December 1st, 2014 at 01:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post of the week. Heading out on a team trip.

    SCM
    WARM UP:
    1 X 200 3:30 3:20
    2 X 100 1:45 1:40
    4 X 75 1:20 1:15
    Two rounds. Round 1 intervals left, 2 right.

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

    4 X 75 free--descend 1-4--1:15 #4 on 2:00
    4 X 50 stroke--choice-- 1:15 #4 on 2:00
    Three rounds

    2 x 50 cruise 1:15
    1 X 100 fast 2:15
    Three rounds, choice.

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 12/01/2014

    by , November 26th, 2014 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    MONDAY DEC 1

    SCM
    WARM UP:
    1 X 250 4:15 4:00
    3 X 50--descend-- 1:00 :50
    Three rounds. Round 1 left, rounds 2&3 right.

    1 x 200 kick

    12 X 50 1:05
    odd: easy
    even: fast
    All choice

    1 X 100 free 1:45
    1 X 100 IM 2:00
    1 X 100 best stroke 2:30
    Two rounds

    17 X 100 pull
    5 on 1:40
    5 on 1:30
    5 on 1:25
    2--swim down-- 2:00

    4300M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/28/2014

    by , November 26th, 2014 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am posting Friday and Monday workouts.

    FRIDAY
    SCM
    1 X 250 4:15 4:00
    4 X 100 1:45 1:40
    4 X 50 KICK 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 IM 6:00
    3 X 100 IM 2:00
    4 X 25 stroke/choice :45 #4 on 1:15
    Two rounds

    6 X 200 pull 3:20
    1&2: long and strong
    3&4: negative split
    5&6: best effort

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/26/2014

    by , November 25th, 2014 at 02:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 150 2:40 2:30
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    12 X 50 1:05
    #3-6-9-12 are fast, choice.

    1 X 300 5:00 4:30
    3 x 100--descend-- 1:40 1:30
    4 x 50--descend-- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/25/2014

    by , November 24th, 2014 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    4 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    6 X 75 kick--last 25 fast-- 1:45
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 100 stroke 2:15
    1 X 50 stroke--fast-- 2:00
    Three rounds.
    Stroke: round 1 fly, 2 back 3 breast.

    8 X 150 pull 2:30
    100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/24/2014

    by , November 21st, 2014 at 04:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30
    4 X 100 1:50
    1 X 300 5:00
    4 X 100 1:40

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1&3: IM or stroke on 2:15
    Rounds 2&4: Free on 1:45
    Swim #1: moderate #2:build #3:fast
    Break as needed

    3 X 50 1:15
    1 X 100 kick 2:30
    Four rounds.
    50's: #1:moderate #2: 25 fast/25 easy #3:fast

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 11/21/2014

    by , November 20th, 2014 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    5 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 5:00
    12 X 25 sprint kick :45
    1 X 100 swim

    4 x 50 1:15 1:00
    4 X 75 1:45 1:30
    4 X 100 2:15 2:00
    Two rounds. Descend each group 1-4.
    Round 1: stroke or IM--interval left
    Round 2: free--interval right

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 11/20/2014

    by , November 19th, 2014 at 12:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:45
    1 x 50 1:15
    4 X 25--up tempo-- :45
    Four rounds.
    Round 1-fly, 2-back, 3-breast, 4-free

    15 X 100 pull
    5 on 1:40
    5 on 1:30
    5 on 1:20

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 11/19/2014

    by , November 18th, 2014 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    1 X 50 fast 1:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50 easy 1:00
    1 X 75 build 1:30
    1 X 100 fast 2:15
    Four rounds, all choice.

    10 X 50 kick 1:15
    odd: moderate even: fast
    1 x 100 swim --

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    200's: Descend by round 1-3
    100's: Each round of three faster

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 11/18/2014

    by , November 17th, 2014 at 01:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    4 X (8 X 50
    Round 1: kick on 1:20
    Round 2: Free on :50
    Round 3: stroke--2 of each-- on 1:15
    Round 4: 25 sprint/25 easy 1:15
    --Break between each round--

    3 x 400 6:15
    #1: negative split
    #2: descend by 100's
    #3: best effort

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
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