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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 05/04/2015

    by , May 1st, 2015 at 11:41 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM:
    2 X 200 3:45
    3 X 100 1:45

    1 X 400 choice
    Rest :20 @ 200
    Fins optional

    4 X 50 kick 1:30

    4 X 100 choice 2:30
    5 perfect/25 fast

    SCY
    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    Choose 1 of following 2 sets:
    SPRINT/MIDDLE DISTANCE:
    10 X 50 1:15
    odd: perfect
    even: descend 2-4-6-8 to fast

    OR
    DISTANCE:
    14 X 50 1:00
    odd: perfect
    even: race pace

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 05/01/2015

    by , April 30th, 2015 at 02:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    WARM UP:
    LCM
    4 X 200 3:45

    1 X 600 break :20 @ 200's
    Choice
    Fins optional

    6 X 50 kick 1:30

    4 X 50 swim 1:20
    Descend 1-4--#4 @ 100%

    SCY
    6 X 25
    odd: build to race finish
    even: blocks sprint 20 yards

    $$$$$$ RACE PACE SWIMS $$$$$$$$$$
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks
    4 X 50 warm down
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 04/30/2015

    by , April 29th, 2015 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT##1 week out##
    LCM
    WARM UP:
    4 X 200 3:45


    1 X 800 choice
    Fins optional
    Rest:20 @ each 200

    6 X 50 kick 1:30
    6 x 50 swim 1:20
    1-3: perfect stroke
    4-6: descend to fast--#6 @ 100%

    3 X 100 2:30
    Choice--swim @ 85/90%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 04/29/2015

    by , April 28th, 2015 at 11:28 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT

    LCM
    WARM UP:
    4 X 200 3:45

    1 X 1000 Broken :15 @ each 250
    Choice, mix it up and include some kicking. No hard swimming here.

    10 X 50 1:20
    Choice. Swims 3-6-9 are fast. Swim #10 is easy

    SCY
    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards
    1 X 75 easy

    $$$$$$ RACE PACE SWIMS(2) $$$$$$$
    1 X 200 broken 8:00
    Broken :10 @ reach 50

    1 X 100 broken :10 @ 50

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 04/27/2015

    by , April 20th, 2015 at 03:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:10
    50's: 1-4--long and strong, 5-8--descend to fast

    1 X 400
    Choice-with fins

    3 X 100 kick 2:30
    1 X 100 easy swim

    4 X 50 1:30
    Choice. Descend 1-4--#4 @ 100%

    SCY
    6 X 25
    odd: build to race finish
    even: blocks--sprint 20

    4 X 50 @85/90% 1:15
    4 X 50 easy--perfect stroke-- 1:00
    Two rounds, choice.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 04/24/2015

    by , April 20th, 2015 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    2 X 250 4:30
    2 X 150 2:40
    2 X 100 1:40

    4 X 100 kick 2:30
    Build second 50

    6 X 100 2:30
    Choice--perfect technique swim

    $$$$ RACE PACE SET $$$$
    3 x 200 7:00
    Broken @ race pace.
    Broken :10 @ each 50

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 04/23/2015

    by , April 20th, 2015 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT--Two weeks out--
    LCM
    WARM UP:
    2 X 250 4:30
    5 X 100 1:40

    4 X 200 free 3:30
    Fins optional

    6 X 50 kick 1:20
    1 X 100 easy swim

    5 x 100 2:30
    Choice--swim @ 85/90%
    Take extra :30 after #3

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

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 04/22/2015

    by , April 20th, 2015 at 03:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    i will be away at USMS Nationals for a few days. I am going to post the workouts 4-22 through 4-27

    TAPER WORKOUT
    LCM
    WARM UP:
    2 X 250 4:30
    2 X 200 3:30
    4 X 50 faster 1:05

    4 X 100 Free 2:15
    #1: moderate
    #2: 75 moderate/25 fast
    #3: 50 moderate/50 fast
    #4: 25 moderate/75 fast
    Focus on finishes on 2-3-4

    3 X 100 kick 2:30
    1 x 100 easy swim

    4 X 50 -25 fast/25 easy- 1:20
    1 x 100 easy 2:20
    2 x 50 -build to finish- 1:20
    1 X 100 easy 2:20
    1 X 100 -race pace/fast- 2:20
    1 x 100 easy 4:00
    Two rounds, choice.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 04/21/2015

    by , April 20th, 2015 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    2 X 200 3:30
    2 X 150 2:40
    2 X 100 1:50
    2 X 50-faster- 1:10

    9 X 100 free 2:00
    Descend in groups of 3. descend only to 85/90%

    6 x 50 kick 1:20
    1 X 100 swim

    6 x 100
    odd: stroke/choice @ 85/90% 3:00
    even: easy free 2:00

    SCY
    1 x 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 04/20/2015

    by , April 17th, 2015 at 02:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    LCM
    WARM UP:
    1 X 200 3:30
    4 X 150 2:45
    4 X 50 faster 1:10

    4 X 200 4:15
    100 swim/100 kick

    8 X 100 2:15
    Pull free or swim IM

    1 X 400 free or 1 X 300 IM
    Focus on great turns and streamlines

    SCY
    10 X 2odd: build to race finish
    even: blocks/25 sprint

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 04/17/2015

    by , April 16th, 2015 at 12:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    1 X 200 3:30. 3:30
    2 X 100 1:50 1:40
    4 X 50 faster 1:10 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick--25 fast/25 easy-- 1:20
    1 x 100 easy swim

    6 x 100 free 2:30
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 easy
    #5 100 fast
    #6 easy

    6 x 100 best stroke 3:00
    Same pattern as above

    SCY
    5 x 50 blocks
    25 sprint and turn/easy return

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 04/16/2015

    by , April 15th, 2015 at 12:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    YMCA Nationals starts three weeks from today. We will begin our taper with this workout. There may be times when we are swimming some LC and some SC.

    LCM
    WARM UP:
    1 X 250 4:45 4:15
    1 X 150 2:45 2:30
    1 X 100 1:45 --
    Two rounds. Round 1 intervals left, 2 right.

    8 x 100 free 2:15
    Swim 1-6 @ 80/90%
    #7 @ 100%
    #8 is easy

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    1 x 100 easy swim

    8 X 50 1:30
    Stroke/choice
    swim @ 80/90%
    IM'ers: 2 fly/2 back/2 breast/2 choice

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

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 04/15/2015

    by , April 14th, 2015 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 negative split

    4 X 150 kick 3:30
    Last 50 fast

    12 X 50 1:15
    odd: easy even: fast--choice

    8 X 150 2:30
    Swim or pull.
    Build to 100/last 50 fast
    #8 swim is your swim down//easy

    4200M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 04/14/2015

    by , April 13th, 2015 at 11:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 1:50
    4 X 150 2:40
    1 X 400 --

    1 X 100 kick 2:30
    8 X 50 KICK 1:15
    1 X 100 easy swim

    4 X 5 --strong/80%-- 1:20
    1 x 100 @ 100% 3:00
    Three times/choice

    5 X 200 pull 3:20
    Negative split all 5

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 04/13/2015

    by , April 10th, 2015 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    Build second 50.
    1 x 100 easy swim

    5 x 100 2:30--choice
    1st 50: long and strong
    2nd 50: build to fast

    1 X 200 IM 4:00
    1 x 100 stroke--choice/no free-- 2:30
    Four rounds, brief break after round 2

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 04/10/2015

    by , April 9th, 2015 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 150 2:40
    1 X 200 KICK 5:00
    8 X 50 KICK 1:20
    3 X 100 1:40
    2 X 150 2:30

    6 X 100 2:40
    Swim @ 85/90%--strong, your choice stroke

    10 X 50 1:20
    25 sprint/25 easy--choice

    3 X 400 pull 6:40
    Negative split

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 04/09/2015

    by , April 8th, 2015 at 01:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    Three rounds. Round 1 intervals left, 2/3 right.

    3 X 100 kick 2:30
    4 X 50 kick--25 fast/25 easy-- 1:20
    1 X 100 swim

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

    17 X 100 pull
    5 on 1:40
    5 on 1:35
    5 on 1:30
    2 swim down on 2:00

    4400M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 04/08/2015

    by , April 7th, 2015 at 12:44 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
    3 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 X 50--25 sprint/25 easy-- 1:15
    1 X 100 fast 3:00
    Three rounds, choice.

    1 X 250 4:15
    3 X 100 descend 1:45
    Two rounds

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 04/07/2015

    by , April 6th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

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

    4 X (3 X 50 1:20 #3 on 2:00
    Alternate within each round: easy-strong-@100%

    2 X 300 5:00
    3 X 200 3:20
    2 X 100 1:40
    Pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 04/06/2015

    by , April 3rd, 2015 at 11:56 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:20
    1 X 100 swim

    1 X 200 IM 4:00
    4 X 50--1 of each-- 1:15 #4 on 2:00
    Two rounds

    2 X (5 X 150
    Round 1 on 2:30, round 2 on 2:20
    Always swim last 50 fast.

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
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