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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 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. Sarasota Y Sharks Masters 5:30 AM Workout 11/17/2014

    by , November 14th, 2014 at 10:17 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sorry I missed posting the Friday workout, could not be helped.

    SCM
    WARM UP:
    1 X 300 5:00
    6 X 50 1:00
    1 X 150 kick 3:45
    1 X 100 kick 2:30
    Two rounds

    1 X 200 IM 4:00
    1 X 100 IM 2:00
    2 X 50 stroke 1:15
    Three rounds.
    50's: Round 1 fly, 2 back, 3 breast.

    1 X 300--negative split-- 5:00
    3 X 100--descend 1-3-- 1:40
    4 X 75--50moderate/25 fast-- 1:20
    6 X 50--@ 85/90%-- 1:15
    Freestyle, swim or pull

    WARM DOWN: 4 X 50 easy

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

    by , November 12th, 2014 at 12:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    1 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick
    5 on 1:15
    5 on 1:10

    1 X 100 easy swim

    8 X 100 IM
    4 on 2:00
    4 on 1:45

    1 X 500 7:30
    3 X 100 1:40
    1 X 400 6:00
    3 X 100 1:40
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easay

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

    by , November 11th, 2014 at 12:41 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
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    All choice on 1:15

    3 X 200 3:20
    8 X 100 1:40
    200's: negative split 100's: descend 1-4/5-8
    Swim or pull

    WARM DOWN: 4 X 50 easy

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

    by , November 10th, 2014 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Our SCM Meet is behind us so back to some more serious training. We will be swimming SCM well into the spring.

    SCM
    WARM UP:
    1 X 250 4:10 4:00
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 x 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim --

    1 X 200 IM 4:00
    1 X 200--50 stroke/50 free-- 4:00
    6 X 25 stroke :45 #6 on 1:30
    Two rounds

    1 X 300 5:00
    1 x 200 3:20
    1 X 100 1:40
    Two rounds, pulling.

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 11/10/2014

    by , November 7th, 2014 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    1 X 200 3:30 3:20
    4 X 75 1:30 1:20
    3 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 x 100 swim

    2 x 100 IM 2:00
    4 X 50--1 of each-- 1:15
    Three times through

    5 X 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/07/2014

    by , November 6th, 2014 at 01:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Last practice before our meet this weekend.

    SCM
    WARM UP:
    1 X 200 3:30
    2 X 100 1:50
    4 X 50 descend 1:00
    Two rounds

    1 x 200 kick + 100 swim

    12 X 50 1:20
    #3-6-9-12 are fast

    $$$$$$$ Block Work $$$$$$$$$

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/06/2014

    by , November 5th, 2014 at 06:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    Two rounds

    1 X 200 kick + 100 swim

    4 x 100 2:30
    odd: easy even: 85/90%--choice

    3 X 25 sprint :45
    1 X 25 easy 1:15
    Four rounds--choice

    1 block swim--optional

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/05/2014

    by , November 4th, 2014 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    2 X 100 1:40
    3 X 50 1:00
    Two rounds

    1 X 200 kick + 100 swim

    4 X 100 2:15
    odd: easy
    even: @ 85/90%

    1 X 200 3:30
    4 x 25 sprint :40
    1 X 150 2:45
    6 X 25 sprint :45
    1 X 100 2:00
    8 X 25 sprint :50
    1 X 100 easy --

    1 X 50/blocks

    WARM DOWN: 4 X 50 easy

    3000Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/04/2014

    by , November 3rd, 2014 at 01:27 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 1:00

    2 X 100 kick 2:30
    4 X 50 kick 1:15

    4 X 100 2:15 choice
    odd: easy
    even: @ 85/90%

    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

    8 X 25
    odd: build to race finish
    even: sprint 20 yards

    WARM DOWN: 4 X 50 easy

    3200Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 10/31/2014

    by , October 30th, 2014 at 02:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are in meet prep mode for our SCM meet Nov 8-9. I will be away this weekend so will post Friday and Monday workouts.

    FRIDAY
    SCY

    WARM UP:
    10 X 100
    5 on 1:40
    5 on 1:30

    1 X 200 kick 4:30
    1 x 50 swim 1:00
    8 x 25 sprint kick :45
    1 X 50 swim

    3 X 50 moderate 1:10
    1 x 100 @ 85/90%
    Choice. Four times through.

    8 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 x 500 swim or pull

    WARM DOWN: 4 X 50 easy

    3400Y

    MONDAY
    SCY

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

    1 x 300 kick

    10 X 100 2:15--choice
    #3-6-9 are fast. #10 is easy.

    8 x 25
    odd: build to race finish
    even: blocks--sprint 20

    1 X 400 pull or swim

    WARM DOWN: 4 X 50 easy

    3200Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 10/30/2014

    by , October 29th, 2014 at 12:57 PM (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.

    1 X 300 kick + 100 swim

    4 x 50 descend 1:05
    4 X 25 sprint :40 #4 on 1:40
    Two rounds, choice.

    1 X 100 cruise 2:15
    1 x 50 @ 100% 1:30
    Four rounds, choice.

    6 X 100 2:15
    odd: cruise
    even: @ 85/90%

    WARM DOWN: 4 X 50 easy

    3400Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 10/29/2014

    by , October 28th, 2014 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 descend 1:00
    2 X 100 kick 2:30
    Two rounds

    1 X 75 build 1:15
    1 X 50 @ 100% 1:00
    2 x 100 cruise 2:00
    Four times through. All choice.

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

    1 x 500
    swim or pull

    WARM DOWN: 4 X 50 easy

    3600Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 10/28/2014

    by , October 27th, 2014 at 02:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 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 200 kick + 100 swim

    10 X 50 choice 1:15
    #3-6-9 are fast #10 is easy

    4 X 250 3:45
    Negative split each swim

    4 X 50
    From the blocks--sprint 25 and turn, easy return

    WARM DOWN: 4 X 50 easy

    3500Y
    Categories
    Swim Workouts
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