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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 10/24/2014

    by , October 23rd, 2014 at 11:52 AM (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
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick 4:30
    3 x 100 kick 2:15
    1 x 100 swim

    1 X 100 cruise 2:00 2:00
    2 x 50 fast 1:00 1:15
    Four rounds. Rounds 1&2 free intervals left. Rounds 3&4 stroke, intervals right.

    8 X 100 choice 2:00
    odd: easy
    even: 85/90%

    8 x 25
    odd: build to race finish
    even: blocks/sprint 25

    WARM DOWN: 4 X 50 easy

    3700Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 10/23/2014

    by , October 22nd, 2014 at 12:34 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
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick + 100 swim

    3 X 25--build to fast-- :45
    1 X 50 @ 100% 1:15
    1 X 100 easy 2:15
    Four rounds, all choice.

    8 X 50 kick 1:10
    1 X 100 swim

    10 X 50 free
    5 on :40
    5 on :35
    1 X 100 easy

    8 X 25
    odd: build to race finish
    even: blocks/25 sprint

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 10/22/2014

    by , October 21st, 2014 at 11:08 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:15
    5 on 1:00

    18 X 50--choice-- 1:15
    #3-6-9-12-15-18 @ 100%

    8 X 150 2:15
    Swim or pull.
    100 cruise/50 fast

    WARM DOWN: 4 x 50 easy

    3900Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 10/21/2014

    by , October 20th, 2014 at 11:33 AM (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
    Two rounds

    2 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 x 50 1:00
    4 X 25 sprint :45
    Choice. Swim #4 swim @ 100%

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 --
    Pull

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 10/20/2014

    by , October 17th, 2014 at 12:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 75 build 1:20
    4 X 50 descend 1-4 1:00
    8 X 25 sprint :40 #8 on 1:00
    Two rounds, choice.

    4 X 200 IM 3:30

    10 X 100 free--pull or swim--
    2 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4250Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 10/17/2014

    by , October 16th, 2014 at 11:53 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 250 4:00 3:45
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    1 X 50 swim

    4 X 50 :50 1:00 1:10
    1 X 50 Easy 1:15 1:15 --
    Three rounds choice.
    Round 1 intervals left--swim @ 80%
    Round 2 intervals middle--swim @ 90%
    Round 3 intervals right--swim @ 95%

    4 x 200 3:00
    5 X 100 1:30
    Pull. Negative split 200's.
    Descend 100's 1-5.

    WARM DOWN: 4 X 50 easy

    4300
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 10/16/2014

    by , October 15th, 2014 at 12:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    2 X 100 kick 2:15
    Three rounds

    13 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15
    #13 is easy

    1 x 100 @85%
    1 X 100 easy
    1 X 100 @100%
    1 X 100 easy
    Two rounds
    All 100's are choice on 2:15

    WARM DOWN: 4 x 50 easy

    4400Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/15/2014

    by , October 14th, 2014 at 10:52 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 X 100 2:00
    4 X 50 1:15 #4 on 2:00
    8 x 25 sprint :45
    1 X 50 easy
    100's&50's: Descend 1-4--#4 @ 100%. Choice.

    5 X 100 kick 2:15
    1 X 50 swim

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 X 75 1:45 1:45 --
    Three rounds. Round 1 intervals left, 2 middle, 3 right.
    Round 1: stroke
    Round 2: IM (75 no free)
    Round 3: Free

    WARM DOWN: 4 X 50 easy

    4525Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 10/08/2014

    by , October 7th, 2014 at 12:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    4 X 50 1:00
    1 X 300 4:30
    4 X 50 kick 1:15
    Two rounds.

    1 X 400 kick + 100 swim

    10 X 200 odd: free on 3:00 even: IM on 3:30

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 10/07/2014

    by , October 6th, 2014 at 01:10 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
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

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

    1 X 100 moderate 2:00
    4 x 50 descend 1:00
    6 x 25 sprint :40 #6 on 1:20
    Two rounds, choice

    3 X (3 X 150 2:30 #3 on 3:30
    Swim #1: 50 fast/100 moderate
    Swim #2: 100 fast/50 moderate
    Swim #3: fast

    WARM DOWN: 4 X 50 easy

    4650Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 10/03/2014

    by , October 2nd, 2014 at 03:30 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.

    10 X 50 choice 1:00
    odd: moderate even: fast

    2 X 150 kick 3:15
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 IM 1:45
    3 X 50 1:05
    Four rounds.
    50's: round 1:fly 2:back 3:breast
    Round 4 50's are free, they are your swim down.

    4000Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 10/02/2014

    by , October 1st, 2014 at 03:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 75 1:15
    4 X 100 1:30
    1 X 300 --

    2 X 100 kick 2:10
    8 X 50 kick 1:05
    1 X 100 swim

    4 X (4 X 50 1:05
    Descend 1-4 within each round. Choice.

    4 X 200 3:00
    6 X 100 1:30
    200's: negative split
    100's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    4100Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 10/01/2014

    by , September 30th, 2014 at 12:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    2 X 150 2:15
    4 X 100 1:30
    1 X 250 --

    1 X 500 kick + 100 swim

    3 X 50 1:00
    1 X 150 2:45
    Four rounds.
    50's: 1 easy/2 build
    150's: 100 strong/50 fast

    4 X 250 4:15
    150 free/100 stroke
    Round 1: 100 fly 2: 100 back 3: 100 breast 4: 100 IM

    WARM DOWN: 4 X 50 easy

    4250Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout-09/30/2013

    by , September 29th, 2014 at 12:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50

    10 X 50 kick 1:05
    1 X 100 swim

    8 X 100 IM 1:45
    Descend 1-4/5-8

    5 X 300 pull 4:30
    Build second 150

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout-09/25/2013

    by , September 24th, 2014 at 02:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I'll be away for a few days so no posts until next week, probably Tuesday workout.

    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    5 X 100 kick 2:15

    1 x 100 moderate 2:00
    4 x 25 sprint :40
    Five rounds, choice.

    6 X 150 2:15
    4 X 100 1:40
    Pull
    150's: last 50 fast
    100's: descend 1-4--start with #1 fast and get faster.

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout-09/24/2013

    by , September 23rd, 2014 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 free 1:00
    #3-6-9-12 are fast

    4 X 150 kick 3:15

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 sprint :45
    Two rounds.
    100's-75's-50's: descend 1-4 to fast
    Choice

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout-09/23/2013

    by , September 22nd, 2014 at 01:57 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 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 1:05
    1 x 50 swim --

    4 x 250 IM 4:30
    Round 1:100 fly, 2:100 back, 3:100 breast, 4:100 free

    4 x 50 descend 1:00
    1 x 200 3:00
    Four rounds.
    Descend 200's 1-4, by round.

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout-09/22/2013

    by , September 19th, 2014 at 01:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    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 + 100 swim

    2 X (4 X 150 2:45
    #1: 100 fly/50 free
    #2: 100 back/50 free
    #3: 100 breast/50 free
    #4: 150 free

    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    Two rounds, pull
    Negative split the 300 and 200.
    Swim the 100 fast

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout-09/19/2013

    by , September 18th, 2014 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP
    1 X 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    2 X 75 kick 1:45
    6 X 50 kick 1:05

    15 X 50 --choice-- 1:00
    Every third fast

    10 X 200 pull 3:00
    1-5: descend
    6-10: negative split

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout-09/18/2013

    by , September 17th, 2014 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 3:45
    3 X 100 KICK 2:15 2:15
    Descend kicks 1-3
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 X 50-descend 1-4- 1:00
    8 X 25-fast- :40 #8 on 1:20
    Two rounds, choice.

    14 X 100 2:00
    #3-6-9-12 are fast--all choice
    #13&14 are swim down

    4700Y
    Categories
    Swim Workouts
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