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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-07/29/2013

    by , July 28th, 2014 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    4 X 50 descend 1:00
    3 X 100 1:45
    1 X 200 negative split

    8 X 50 kick 1:20

    10 X 50 choice 1:20
    #3-6-9 are fast

    2 X 100 IM 2:00
    2 X 50 1:15
    Three rounds
    50's: Round 1 fly, 2 back, 3 breast

    1 X 300 4:30
    3 X 100 descend 1:30
    Pull or swim.
    Two rounds

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout-07/25/2013

    by , July 23rd, 2014 at 12:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be away on Friday so I am going to post the workout now.

    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 400 kick

    3 X 50 moderate 1:10
    1 X 100 strong--85/90% 3:00
    Four rounds, choice.

    4 X 200 3:20
    4 x 150 2:30
    Pull/Last 50 is fast on all swims

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-07/24/2013

    by , July 23rd, 2014 at 12:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 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

    10 x 100 2:15--choice
    #1&2: Easy
    #3-10: 50 fast and turn/50 easy

    1 X 300 IM 6:00
    1 X 300 Free 5:15
    1 X 200 IM 4:00
    1 x 200 Free 3:00
    1 X 100 IM 2:00
    1 x 100 Free --

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout-07/23/2013

    by , July 22nd, 2014 at 03:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

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

    6 x 100 2:15
    odd: easy
    even: strong--85/90%

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

    3 X 200 3:00
    5 X 100 1:30
    8 X 50 :50
    Pull. 50's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout-07/22/2013

    by , July 21st, 2014 at 01:23 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 --

    6 X 150 2:45
    Build third 50

    1 X 400 kick

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds

    4 X 50 build 1:00
    1 X 100 @ 85/90%
    Three rounds

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout-07/21/2013

    by , July 18th, 2014 at 04:44 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 all 4

    8 X 50 kick 1:20--#5-8: 25 fast/25 easy
    1 x 100 swim

    8 X 50 choice
    odd: @ 100% 1:30
    even: easy 1:00

    1 X 150 cruise 2:30
    1 x 100 @ 85/90% 2:00
    Four times

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout-07/18/2013

    by , July 17th, 2014 at 12:44 PM (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
    50's: build each one

    7 X 100 2:15
    #1&#7: easy
    #2-6: @ 85/90%
    Choice

    8 X 50
    odd: @ 100% 1:30
    even: easy 1:00

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

    4000M
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout-07/17/2013

    by , July 16th, 2014 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    2 X 150 3:00
    2 X 250 4:30
    4 X 50 faster 1:00

    5 X 200 4:20
    100 kick/100 swim

    2 X 200 broken @ race pace 7:00
    Broken :10 @ 100

    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
  9. Sarasota Y Sharks Masters 5:30 AM Workout-07/16/2013

    by , July 15th, 2014 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 descend 1:00 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 with a break after round 1.
    50's on 1:20

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

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout-07/15/2013

    by , July 14th, 2014 at 12:06 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 1:20
    Build each 50 to fast
    1 X 100 swim

    6 x 100 2:15
    All 6 @ 85/90%

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

    6 x 200 pull 3:00
    Descend in pairs

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout-07/14/2013

    by , July 11th, 2014 at 03:32 PM (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 2:30--choice
    #3-6-9 are fast

    4 X 250 4:00
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout-07/02/2013

    by , July 1st, 2014 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post for a week or so, taking a little time off.

    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds, round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    #5-8: fast

    4 X(3 X 100 1:45 #3 on 3:00
    Swim #1&2 moderate, #3 fast--choice

    4 X 300 pull 4:30

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout-07/01/2013

    by , June 30th, 2014 at 02:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15
    2 X 150 2:45
    3 X 100 1:45
    6 X 50 1:00

    1 X 400 kick + 100 swim

    4 X 50 1:15
    1 X 100 3:00
    Three rounds, choice.
    50's: odd: strong even: easy
    100'S: @ 100%

    3 X 400 pull 6:00

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout-6/30/14

    by , June 27th, 2014 at 04:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    1 X 200 3:30
    2 X 100 1:45
    4 X 50 1:00
    Two rounds

    1 X 200 kick 5:00
    3 X 100 kick 2:30

    1 X 200 IM 4:00
    4 X 50--1of each --1:15
    Two rounds

    2X(5 X 150
    Round 1 on 2:30, round 2 on 2:15
    Last 50 is fast, swim or pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout-06/27/2013

    by , June 26th, 2014 at 12:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Due to the Shark Open we will be limited to 60 minutes this morning--SCY

    SCY
    3 X 100 free 1:45
    4 X 50 kick 1:15
    4 x 100 IM 1:45
    4 X 50 kick 1:15
    3 x 200 free 3:00
    4 x 50 kick 1:15
    3 x 200 IM 3:30
    4 X 50 kick 1:15
    4 x 50 easy warm down 1:00
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout-06/26/2013

    by , June 25th, 2014 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    10 X 50 kick 1:15
    1-5: moderate
    6-10: fast

    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 x 50 fast 1:15
    1 x 100 easy 2:30
    Four rounds, choice.

    6 X 200 pull 3:00
    Negative split

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout-06/25/2013

    by , June 24th, 2014 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    1 X 100--faster-- 2:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    Two rounds

    2 X 100 IM 2:00
    2 x 50 stroke 1:15--#2 on 1:45
    Four rounds, choice

    5 x 250 3:45
    swim or pull
    Build last 50 of each swim

    WARM DOWN: 3 X 50 easy

    4400M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout-06/24/2013

    by , June 23rd, 2014 at 01:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    4 X 50 fast 1:15
    1 X 200 moderate 4:00
    Three rounds, choice.

    12 X 100
    5 on 1:35
    5 on 1:30
    2 swim down on 2:00

    4100M
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout-06/23/2013

    by , June 20th, 2014 at 02:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    Second 50 fast

    3 X 100--strong-- 2:00
    1 X 100 easy 3:00
    Four rounds, choice.

    2 X 400 pull 6:00
    Negative split both

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout-06/20/2013

    by , June 19th, 2014 at 12:52 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
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 7:15
    4 X 50 kick--fast-- 1:15

    1 X 200 IM--strong-- 4:00
    1 X 100 easy 2:15
    Four rounds

    8 X 150 pull 2:15
    1-4: negative split
    5-8: last 50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
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