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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 08/19/2015

    by , August 18th, 2015 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading to Singapore for Junior Worlds tomorrow. This will be my last post until early September.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 100 moderate 2:00
    4 X 50 1:00
    Four rounds--choice
    50's: odd: fast even: moderate

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

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 08/18/2015

    by , August 17th, 2015 at 11:40 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 200 3:00 --
    Two rounds, round 1 intervals left, 2 right.

    8 X 50 kick 1:10
    #5-8: 25 fast/25 moderate

    10 X 100 free
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is easy

    8 X 200
    odd: IM 3:30
    even: free 3:00

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 08/17/2015

    by , August 14th, 2015 at 12:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be our last day of LCM...sorry to say.

    LCM
    WARM UP:
    4 X 100 2:00 1:45
    6 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    100's: last 25 fast

    1 X 100 moderate 2:00
    3 X 50 fast 1:10 #3 on 1:30
    Four rounds--choice

    5 x 200 pull 3:00
    Negative split all 5

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 08/14/2015

    by , August 13th, 2015 at 01:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    Three rounds

    6 X 50 kick 1:20

    2 X 100 2:00
    6 X 50 1:15
    Two rounds
    All odd swims moderate
    All even swims fast

    1 X 100 fast 2:30
    1 X 150 moderate 2:30
    Four rounds, choice

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 08/13/2015

    by , August 12th, 2015 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 150 2:45 2:30
    1 X 200 3:30 --
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:20
    1 X 100 swim --

    1 X 200 IM 4:00
    2 X 50 1:15 #2 on 1:30
    Four rounds
    50's: round 1 fly, 2 back, 3 breast, 4 free

    1 X 600 swim or pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 08/04/2015

    by , August 3rd, 2015 at 03:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post until returning after Nationals

    Taper/rest workout
    SCY

    WARM UP:
    6 X 50 1:00
    1 X 200 3:00
    4 X 50 1:00
    3 X 100 1:30

    4 X 75 kick 1:45
    1 X 100 swim

    1 X 50 build 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 100 easy 3:00
    Three rounds--choice

    Nationals swimmers warm down

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    1 X 100 1:25
    1 X 200 2:50
    1 X 300 4:15
    1 x 400 fast

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 08/03/2015

    by , July 31st, 2015 at 03:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    5 X 100 2:00
    8 X 50 1:00
    50's: 1-4: long and smooth
    5-8: descend to fast

    1 X 100 swim 2:00
    1 X 100 kick 2:30
    1 X 100 swim 2:00
    4 X 50 kick--25 fast/25 easy-- 1:30

    4 X 50 1:15 #4 on 2:15
    3 X 100 2:15 #3 on 3:15
    Two rounds choice.
    50's: 3 moderate/1 fast
    100's: 2 moderate/1 fast

    WARM DOWN
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 08/01/2015

    by , July 31st, 2015 at 12:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SATURDAY Taper/rest workout
    LCM

    WARM UP:
    3 X 100 2:00
    4 X 50 1:00
    2 X 100 1:45
    4 X 50 1:00
    Descend 50's 1-4

    6 x 50 kick 1:20
    #4-6: build to fast

    1 X 100 moderate
    4 X 50
    Three rounds-choice
    50's: odd: blocks--25 sprint/25 easy even: 25 easy/25 build to race finish
    Coach will give send-offs

    Relay starts/warm down
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 07/31/2015

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

    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    1 X 100 easy 2:15
    1 X 100 strong 2:30
    1 X 50 easy 1:30
    1 X 50 @ 100% --
    Two rounds, choice.
    50's @ 100% from the blocks

    Relay starts
    Warm down
    Categories
    Swim Workouts
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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
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