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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 01/30/2015

    by , January 29th, 2015 at 01:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading out of town tomorrow so I will post Friday and Monday workout.

    FRIDAY JAN 30
    LCM
    WARM UP:
    1 X 300 5:00
    3 X 100 1:45
    3 X 100 kick 2:15
    Two rounds

    1 X 100 easy 2:00
    2 x 200 IM 4:00
    Three rounds

    6 X 150 pull 2:30
    1-3: Last 100 fast
    4-6: Last 50 fast

    WARM DOWN: 4 x 50 easy
    4400M

    MONDAY FEB 2:
    LCM
    WARM UP:
    1 X 200 3:30 3:20
    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

    2 X 150 2:30
    1 X 50 fast 1:00
    2 X 150 2:30
    2 X 50 fast 1:10
    2 X 150 2:30
    4 X 50 fast 1:20
    1 X 50 easy
    150's: free 50's: choice

    4 X 50 fly 1:05
    4 X 50 back 1:05
    4 x 50 breast 1:15
    4 X 50 free--@85/90%-- 1:00
    4 X 50 easy swim down 1:00
    4100M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 01/29/2015

    by , January 28th, 2015 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    12 X 50--choice-- 1:10
    #3-6-9-12 are fast

    4 X (3 X 100 1:45 #3 on 3:00
    Swims 1/2 are moderate free--#3 is choice @ 100%

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 01/28/2015

    by , January 27th, 2015 at 02:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15

    1 X 100 free 1:45
    1 X 100 IM 2:00
    1 X 100 best stroke 2:15
    Three rounds

    2 X (4 X 200 3:20
    Descend each round 1-4 and negative split all swims.

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 01/27/2015

    by , January 26th, 2015 at 01:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    3 X 100 KICK 2:10 2:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 2:15
    1 X 75 1:30
    1 X 50 1:00
    1 X 25 1:00
    Four rounds. 100's: fly 75's:back 50's:breast 25's:free

    3 X 100 1:30 1:20 1:15
    4 X 50 :40 :45 :50
    Three rounds, swim or pull.
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 01/26/2015

    by , January 23rd, 2015 at 03:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    1 X 50 free--easy-- 1:00
    1 x 100 stroke 2:15
    1 X 50 stroke 1:30
    Four rounds. Stroke is choice/no free.

    6 X 100 1:30
    10 X 50 :45
    Pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 01/23/2015

    by , January 22nd, 2015 at 12:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:20
    1 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds, pull.
    Round 1 intervals left, 2 right.

    4 X 200 IM 4:00
    Descend 1-4

    WARM DOWN: 4 x 50 easy

    4400M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 01/22/2015

    by , January 21st, 2015 at 01:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    3 X 100 1:40
    5 X 100 kick 2:15
    3 X 100 1:30
    1 X 250 --

    3 X 100 IM 1:45
    2 X 75 stroke 1:30
    Three rounds.
    75's: round 1: fly 2: back 3: breast

    16 X 100 free--pull or swim--
    odd: cruise on 1:45
    even: strong--85/90% on 2:00
    #15/16: swim down on 2:00

    4550Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 01/21/2015

    by , January 20th, 2015 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 150 2:45 2:30
    4 X 50 kick 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    4 X (3 X 50 1:15 --choice
    Swim #1:build 2:fast 3:easy

    5 X 200 3:20
    6 X 150 2:30
    Pull
    150's: 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 01/20/2015

    by , January 19th, 2015 at 01:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 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 500 kick

    1 X 400 6:00 5:40
    1 X 300 4:30 4:15
    1 X 200 3:00 2:50
    1 X 100 1:30 --
    Two rounds swim or pull.
    Round 1 intervals left, 2 right.

    16 X 50 1:00
    odd: easy even: fast
    #13-16 are swim down, all choice.

    4600Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 01/19/2015

    by , January 16th, 2015 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    4 X 150 2:30
    1 X 200 KICK 5:00
    4 X 150--50 free/50 stroke/50 free 2:45

    8 X 50 kick 1:10

    2 X 100 strong 1:45
    1 X 200 fast 4:00
    Three rounds, pull or swim
    Negative split 200's

    1 X 200 IM 3:30
    4 X 50 1:05 #4 on 1:30
    Three rounds.
    50's: choice/no free

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 01/16/2015

    by , January 15th, 2015 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 1:50 1:40
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right

    12 X 50 1:10
    odd: easy even: fast--choice

    1 X 150 cruise 2:30
    1 X 100 fast 2:30
    Four times through

    4 X 250 pull 4:15
    1/2: last 50 fast
    3/4: last 100 fast

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 01/15/2015

    by , January 14th, 2015 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Until further notice we will be swimming LCM on M-W-F and SCY on T-T

    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:30
    1 X 50 1:00
    4 X 25 fast :45 #4 on 1:15
    Four rounds, 1 round of each stroke IM order.

    16 X 100 pull
    4 on 1:30
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 01/14/2015

    by , January 13th, 2015 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    1 X 50 fast 1:15
    Two rounds

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    1 X 50 easy 1:15
    1 X 100 build 2:00
    1 X 100 fast 2:30
    Four rounds

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    Descend 200's 1-3
    Descend 100's by round (each round of 3 faster)

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 01/13/2015

    by , January 12th, 2015 at 02:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    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 1:15
    Round 2: free :50
    Round 3: stroke--2 of each-- 1:15
    Round 4: 25 sprint/25 easy

    3 x 400 6:20
    swim or pull.
    negative split

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 01/12/2015

    by , January 9th, 2015 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 100 1:40
    2 X 150 2:30
    2 X 100 1:30
    2 X 250 3:45

    1 X 500 Kick

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

    9 X 150 free 2:15
    Swim or pull.
    1-4: negative split
    5-8: 100 strong/50 fast
    #9: best effort

    WARM DOWN: 4 X 50 easy

    4450Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 01/09/2015

    by , January 8th, 2015 at 01:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today is our last day of 1-hour workouts. Beginning Monday we will be back to regular workouts.

    SCY
    WARM UP:
    3 X 100 1:40
    2 X 200 3:00
    1 X 300 4:30
    6 X 50 kick 1:10

    8 x 250 pull 3:45
    1-4: 200 cruise/50 fast
    5-8: 150 cruise/100 fast

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

    by , January 7th, 2015 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    One hour workout today.

    SCY
    3 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 swim

    32 X 50 1:00
    1-8: 2fly/2 back/2 breast/2 choice-no free
    1 fast
    1 easy
    2 fast
    1 easy
    3 fast
    1 easy
    4 fast
    1 easy
    5 fast
    5 easy--swim down
    $$50's 9-32 are choice
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 01/07/2015

    by , January 6th, 2015 at 01:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sixty minutes only today

    SCY
    WARM UP:
    3 X 100 1:40
    1 X 150 2:30
    3 X 100 1:30
    1 X 250 3:45
    3 X 100 kick 2:15

    10 X 200 pull 3:00
    1/2:Long and strong
    3/4/5: Descend
    3/7: Long and strong
    8/9/10: Descend

    WARM DOWN
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 01/06/2015

    by , January 5th, 2015 at 12:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sixty minutes only today.

    SCY
    12 X 100
    4 on 1:40
    4 on 1:30
    4 on 1:25

    3 x 100 IM 1:45
    4 X 25 FAST :30 #4 on 1:15
    Three rounds.
    25's: choice--no free--

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

    by , January 2nd, 2015 at 03:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Colleges are still here…we only have 1 hour this morning.

    SCY
    WARM UP:
    2 X 100 1:40
    4 X150 2:30
    1 X 200 --

    4 X 200 3:00
    1 X 100 kick 2:15
    4 X 100 1:30
    1 X 100 kick 2:15
    8 X 50 1:00
    1 X 200 kick --
    100's/200's: descend 1-4
    50's: odd:easy even: fast

    WARM DOWN
    Categories
    Swim Workouts
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