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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 09/01/2016

    by , August 31st, 2016 at 11:21 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 150 2:45
    3 X 100 1:45
    4 X 50 kick 1:15
    1 X 150 2:30
    3 X 100 1:30
    3 X 100 kick 2:15

    4 X (4 X 100
    Descend each round 1-4
    Rounds 1/3: free on 1:30
    Rounds 2/4: IM 1:45

    1 x 200 3:00
    1 X 150 3:00
    Four rounds
    150's: 75 cruise/75 fast

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 08/31/2016

    by , August 30th, 2016 at 12:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 2:30
    8 X 50 kick 4 on 1:10 4 on 1:00

    12 X 50--choice-- 1:05
    #3-6-9-12 are fast

    1 X 300 free 4:30
    1 X 100 IM 1:45
    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 300 IM --

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 08/30/2016

    by , August 29th, 2016 at 12:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:15
    1 x 100 swim

    1 x 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 sprint :40 #8 easy on 1:20
    Two rounds--choice

    1 X 400 6:00 5:20
    4 X 100 1:30 1:20
    Two rounds--pull. Round 1 intervals left, 2 right.
    Descend 100's 1-4 both rounds

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 08/29/2016

    by , August 26th, 2016 at 11:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 300 IM 5:15
    1 X 150 2:45
    4 X 25 :40 #4 on 1:40
    Three rounds.
    150's: fl-ba-br by 50
    25's: round 1 fly, 2 back, 3 breast

    10 x 100
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is warm down
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 08/26/2016

    by , August 25th, 2016 at 11:57 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    1 X 200 kick 4:30
    6 X 50 kick 1:10

    1 X 50 moderate 1:00
    1 X 100 fast 2:00
    1 X 50 easy 1:00
    1 X 50 fast 1:30
    Four rounds--choice

    2 X 300 4:30
    2 X 200 3:00
    4 X 100 1:30
    Swim or pull.
    Descend 100's 1-4

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 08/15/2016

    by , August 12th, 2016 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. 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 kick 2:30
    1 X 100 swim 2:00
    4 X 50 kick--first 25 fast-- 1:20

    4 x 50 1:15 #4 on 2:00
    3 X 100 2:15 #3 on 3:00
    Two rounds choice.
    50's: 3 moderate/1 strong
    100's: 2 moderate/1 strong

    NATIONALS SWIMMERS WARM DOWN

    1 X 300 5:00
    2 X 200 3:20
    Two rounds, pull
    Negative split 200's

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 08/12/2016

    by , August 11th, 2016 at 11:17 AM (Sarasota Y Sharks Masters 5:30 a.m. 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--25 fast/25 easy-- 1:20

    1 X 100 easy 2:15
    1 X 100 strong 2:30
    1 x 50 easy 1:30
    1 X 50 @ 100% 2:00
    Two rounds--choice

    NATIONALS SWIMMERS WARM DOWN

    20 X 100 pull
    6 on 1:40
    6 on 1:35
    6 on 1:30
    2 warm down on 2:00
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 08/11/2016

    by , August 10th, 2016 at 11:21 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    $$ One week out from Nationals $$
    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--choice--1:20 33 on 2:00
    Alternate: easy-build-fast by 50

    MEET SWIMMERS WARM DOWN

    1 X 400 6:40
    1 X 300 5:00
    1 X 200 3:20
    1 x 100 1:40
    1 X 100 1:30
    1 X 200 3:00
    1 X 300 4:30
    1 X 400 Best effort
    **PULL**

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 08/10/2016

    by , August 9th, 2016 at 01:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    2 X 200 3:30
    4 X 100 kick 2:30

    12 X 50--choice-- 1:20
    1&2: easy
    Remaining odds: Blocks--25 sprint/25 easy
    Remaining evens: 25 easy/25 build to race finish

    1 X 100 strong
    1 X 100 easy
    1 x 100 @ 100%
    1 x 100 easy
    Choice--all on 2:30

    NATIONALS SWIMMERS WARM DOWN

    7 X 200 pull 3:20
    First 6: Descend in pairs
    Break extra :30 then #7 is best effort.

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 08/09/2016

    by , August 8th, 2016 at 01:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    4 X 100 1:45

    6 X 50 kick 1:20
    #3 and #6: fast

    8 X 50--choice-- 1:15
    #1-4: perfect stroke
    #5-8: descend--#8 @ 100%

    4 X 100--choice-- 2:30
    All 4 strong--85/90%

    NATIONALS SWIMMERS: 800 swimmers: 8 X 50 pace 1:00--relay starts

    1 X 200 3:30
    4 X 50 descend 1:00
    Pull--descend 200's 1-3 by round

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 08/08/2016

    by , August 5th, 2016 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    3 X 200 3:30


    1 X 100 kick 2:30
    1 X 100 swim 2:00
    Four rounds

    8 X 50--choice 1:20
    Descend 1-4/5-8--#4&8 @ 100%

    6 x 50
    odd: blocks--sprint 25/easy 25
    even: build to race finish

    $$$$ RACE PACE $$$$
    1 X 100 or 200 @ race pace--blocks

    NATIONALS SWIMMERS WARM DOWN

    4 X 250 pull 4:00
    Build final 100

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 08/05/2016

    by , August 4th, 2016 at 12:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45
    2 X 150 2:45
    2 X 100 1:45
    3 X 100 KICK 2:30

    1 X 300--50 stroke/50 free

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

    4 X 50 strong 1:20
    3 X 50 easy 1:10 #3 on 1:30
    Two rounds--choice

    4 x 50
    #1/3: blocks--25 sprint/25 easy
    #2/4: easy

    NATIONALS SWIMMERS WARM DOWN

    4 X 200 3:15
    6 X 100 1:40
    Pull--100's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 08/04/2016

    by , August 3rd, 2016 at 11:03 AM (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 strong/5-8: descend to fast

    3 X 200 free 3;30
    Negative split

    8 X 50 kick 1:20
    1 X 100 swim

    6 X 50 1:20
    Build to fast/choice

    1 X 50 blocks @ 100%
    1 X 50 easy

    NATIONALS SWIMMERS WARM DOWN

    12 X 100 pull
    1-5: 1:40
    6-10: 1:30
    11-12: warm down 2:00
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 08/03/2016

    by , August 2nd, 2016 at 01:06 PM (Sarasota Y Sharks Masters 5:30 a.m. 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: first 25 fast

    6 x 100 --choice-- 2:15
    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

    NATIONALS SWIMMERS WARM DOWN

    1 X 300 4:30
    3 X 100 1:40
    Two rounds--pull.
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 08/02/2016

    by , August 1st, 2016 at 12:59 PM (Sarasota Y Sharks Masters 5:30 a.m. 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% 1:45
    Four rounds--choice

    6 X 100--choice-- 2:30
    #1: easy
    #2-3: 50 fast +turn/breakout--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
  16. Sarasota Y Sharks Masters 5:30 AM Workout 08/01/2016

    by , July 29th, 2016 at 11:32 AM (Sarasota Y Sharks Masters 5:30 a.m. 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
  17. Sarasota Y Sharks Masters 5:30 AM Workout 07/29/2016

    by , July 28th, 2016 at 11:36 AM (Sarasota Y Sharks Masters 5:30 a.m. 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--choice 2:30
    #1: easy
    #2-6: 50 fast + turn/50 easy
    #7-10: 25 sprint/75 easy

    NATIONALS SWIMMERS WARM DOWN

    1 X 300 IM 6:00
    1 X 300 free 5:15
    1 X 200 IM 4:00
    1 X 200 free 3:30
    1 X 100 IM 2:00
    1 X 100 free --

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 07/28/2016

    by , July 27th, 2016 at 11:32 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Nationals begin 3 weeks from today. Those that are attending will begin taper/rest today.

    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

    8 X 100 2:30
    odd: easy even: strong--Choice

    10 X 50 1:15
    #3-6-9 are fast--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
  19. Sarasota Y Sharks Masters 5:30 AM Workout 07/27/2016

    by , July 26th, 2016 at 11:37 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    6 X 50 1:00 :50
    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 strong 1:15 #3 on 2:00
    Four rounds--choice

    5 X 200 pull 3:00
    Negative split all 5

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 07/20/2016

    by , July 19th, 2016 at 11:03 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 interval left, 2 right.

    2 X (4 X 50--choice 1:20 #4 on 2:00
    #1: moderate #2: build #3: moderate #4: fast

    2 X 100 kick 2:30
    1 X 100 swim 2:00
    6 x 50 kick--fast-- 1:20

    4 X 200 IM 4:00

    10 X 100 free 2:00
    odd: easy even: strong
    #9/10: warm down

    4000M
    Categories
    Swim Workouts
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