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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 03/06/2015

    by , March 5th, 2015 at 12:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    16 X 50 1:00
    odd: perfect stroke(easy)
    even: strong 85/90%

    2 X (5 X 100)
    #1: IM 1:45
    #2: Fly 2:00
    #3: Back 1:45
    #4: Breast 2:15
    #5: Free 1:45

    2 X 250 3:45##last 50 fast
    2 X 150 2:15##last 50 fast
    4 X 50 1:00##strong
    4 X 50 1:00##warm down--easy

    4700Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 03/05/2015

    by , March 4th, 2015 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 50 1:00 :50
    1 X 150 2:30 2:15
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.
    Descend all sets of 4 X 50 1-4

    1 X 500 kick

    1 X 150 2:30
    1 x 100 @ 85/90% 2:30
    Four rounds

    3 X 50 1:10
    1 x 100 @ 100% 2:00
    3 X 50 1:10
    1 x 50 @ 100% 1:30
    3 X 50 1:10
    1 X 50 @ 100% 1:30
    4 x 50 warm down 1:00
    All 50's on 1:10 are easy

    3950Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 03/04/2015

    by , March 3rd, 2015 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 free 1:30
    4 X 50 kick 1:15
    4 X 100 IM 1:45
    4 X 50 kick 1:15
    4 x 200 free 3:00
    4 X 50 kick 1:15
    4 X 200 IM 3:30
    4 X 50 kick 1:15
    4 X 50 warm down 1:00

    4800Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 03/03/2015

    by , March 2nd, 2015 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 1:15 1:10
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    8 X 25 sprint kick :45

    10 X 100 2:00
    #1: easy
    #2-10: 50 fast + great turn and breakout/50 easy

    6 X 200 2:40 or 3:00--Pull
    #1-5: negative split
    #6: swim down

    4700Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 03/02/2015

    by , February 27th, 2015 at 03:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    8 X 50 KICK 1:15
    4 X 100 1:30
    1 X 200 negative split

    1 X 200 3:30
    4 X 50 1:00--#4 on 2:00
    Three rounds.
    200's: swim 2 X 100 IM
    50's: one of each IM order

    4 X 250 3:20
    4 X 150 2:00
    Pull
    250's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 02/27/2015

    by , February 26th, 2015 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 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

    10 X 100--choice-- 2:00
    odd: easy even: strong--85/90%

    1 x 300 4:30 4:00 3:45
    1 X 200 3:00 2:40 2:30
    1 X 100 1:30 1:20 --
    Three rounds. Round 1 interval left, 2 middle, 3 right. Pull.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 02/26/2015

    by , February 25th, 2015 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:15
    5 x 100 kick--2nd 50 fast-- 2:15
    1 x 50 swim

    2 x 75 1:30
    4 x 25 fast :40 #4 on 1:20
    Four rounds, stroke--no free

    3 X 200 3:00
    4 X 50-descend- 1:00
    Two rounds-pull

    WARM DOWN: 4 X 50 easy

    4550Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 02/25/2015

    by , February 24th, 2015 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    6 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    3 X 50 moderate to easy 1:00
    1 X 50 @ 100%
    Three rounds--choice

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 02/24/2015

    by , February 23rd, 2015 at 12:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    1 X 300 5:15 4:30
    4 X 25 :45 :30
    1 X 200 3:30 3:00
    4 X 25 :45 :30
    1 X 100 1:45 1:30
    4 X 25 :45 #4 on 1:30 :30
    Two rounds. Round 1 IM/25's: one of each--up tempo
    Round 2 is Free/ 25's are up tempo--85/90%

    18 X 50 1:15--choice
    #1-14: 25 fast + great turn and streamline/easy return
    #15-18: swim down

    4600Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 02/23/2015

    by , February 20th, 2015 at 12:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 150 2:30 2:15
    1 X 200 3:15 3:00
    5 X 50 kick 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    4 x 200 IM 3:30
    4 X 100 2:00
    100's: #1-fly 2-back 3breast 4-free

    1 X 400 5:40
    3 X 100 1:30
    3 X 100 1:20
    3 X 100 1:15
    2 X 100--swim down-- 2:00
    Pull freestyle

    4500Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 02/20/2015

    by , February 19th, 2015 at 12:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    4 X 50 1:00
    Two rounds

    1 X 500 kick

    12 X 100 --choice-- 2:15
    #3-6-9-12 @ 85/90%--fast

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

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 02/19/2015

    by , February 18th, 2015 at 02:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    Two rounds

    1 X 200 kick 5:00
    4 x 50 kick--build to fast-- 1:20

    2 X 300 IM 6:00
    1 X 50 easy 1:20
    2 x 200 IM 4:00
    1 x 50 easy 1:20
    2 X 100 IM 2:00

    7 X 200 pull
    2 on 3:20
    2 on 3:00
    2 on 2:50
    BREAK
    1: Best effort

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 02/18/2015

    by , February 17th, 2015 at 01:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    1 X 200 3:30
    2 X 100 1:40
    3 X 100 KICK 2:30
    Two rounds

    12 X 100--choice-- 2:15
    odd: moderate even:up tempo/85/90%

    4 X (4 X 50 1:15
    Choice--swim 3 moderate/1 @ 100%
    Round 4 is swim down--all 4 easy

    4000M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 02/17/2015

    by , February 16th, 2015 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:10
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right

    1 x 500 kick

    4 X 250 pull 3:45
    1/2: negative split
    3/4: 150 cruise/100 fast

    1 X 400 IM 7:00
    4 x 50 free 1:00
    1 X 300 IM 5:15
    4 x 50 free 1:00
    1 X 200 IM 3:30
    4 X 50 free 1:00
    1 X 100 IM 1:45
    4 X 50 free--swim down-- 1:00

    4700Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 02/16/2015

    by , February 13th, 2015 at 12:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    4 X 75 1:15
    1 X 50 @ 100% 1:30
    Three rounds--choice

    3 X 300 4:30
    3 X 200 3:00
    3 X 100 1:45
    300's: last 50 fast
    200'S: negative split
    100's: swim at 85/90% effort

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 02/13/2015

    by , February 12th, 2015 at 01:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 2:30 2:15
    1 X 200 kick 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    4 X 150--50 fly/50 back/50 breast 2:40
    1 X 200 free 3:20
    4 X 75--25 fly/25 back/25 breast 1:20
    1 X 200 free --

    4 X 200 3:00 #4 on 3:30
    4 x 100 1:30 #4 on 2:00
    4 x 50 1:00
    Free--swim or pull--
    Descend each distance 1-4--#4 is fast

    WARM DOWN: 4 X 50 Easy

    4500Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 02/12/2015

    by , February 11th, 2015 at 12:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    4 X 50 -descend- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    8 X 25 sprint kick :45
    1 X 100 easy swim

    3 X 100 IM 1:45
    1 X 100 stroke 2:15
    Three rounds. Stroke is choice/no free

    6 x 200 pull 3:00
    Negative split

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 02/11/2015

    by , February 10th, 2015 at 01:37 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
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

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

    3 X 200 broken @ race pace 6:00
    Broken :10 @100
    1 x 100 easy

    1 x 800 pull

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 02/10/2015

    by , February 9th, 2015 at 12:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    5 X 100 1:40
    1 X 200 3:00
    6 X 50--descend 1-3/4-6-- 1:00

    1 X 500 kick + 100 swim

    4 X (4 X 75 1:30
    Round 1 fly, 2 back, 3 breast, 4--1 of each stroke

    4 X 200 3:00
    4 X 150 2:15
    Last 50 fast on all swims--swim or pull.

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 02/09/2015

    by , February 7th, 2015 at 01:18 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. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
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