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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout-09/18/2013

    by , September 17th, 2014 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 3:45
    3 X 100 KICK 2:15 2:15
    Descend kicks 1-3
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 X 50-descend 1-4- 1:00
    8 X 25-fast- :40 #8 on 1:20
    Two rounds, choice.

    14 X 100 2:00
    #3-6-9-12 are fast--all choice
    #13&14 are swim down

    4700Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout-09/17/2013

    by , September 16th, 2014 at 12:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:15--2nd 50 fast--

    3 X 100 IM 1:45
    1 X 100 stroke 2:00
    Three rounds.
    Stroke is choice/no free or IM

    1 X 300 4:30
    1 X 150 2:15
    Three rounds.
    300's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4750Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-09/16/2013

    by , September 15th, 2014 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 100 1:45 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 free 2:00
    1 X 100 IM 1:45
    1 X 100 free 2:00
    Three rounds.
    Descend both IM's 1-3 by round

    1 X 200 free 3:00 3:00 3:00
    4 x 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout-09/15/2013

    by , September 12th, 2014 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    1 X 100 KICK 2:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 KICK 4:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 300 KICK --

    4 X 50 descend 1:15
    4 X 25 sprint :40 #4 on 1:00
    Three rounds.
    Round 1 fly, 2 back, 3 breast

    7 X 200 pull 3:00
    1-3: Establish good pace
    4-7: Descend and negative split

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout-09/12/2013

    by , September 11th, 2014 at 01:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50
    50's: Descend 1-3/4-6

    1 X 100 kick 2:15
    6 X 75 kick 1:45

    21 X 50 1:00
    Every third swim @ 100%--choice

    2 X 400 6:00
    2 X 300 4:30
    2 x 200 3:00
    2 x 100 1:30
    Swim second swim of each distance faster

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout-09/10/2013

    by , September 9th, 2014 at 01:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today marks the twelfth anniversary of our Masters program at the Sarasota Y. Started with 3 swimmers on Sept 10, 2002.

    SCY
    1 X 250 4:00 3:45
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 100 swim 2:00
    Two rounds

    1 X 200 free 3:00
    4 X 50--fast-- 1:10 #4 on 1:30
    Three rounds, 50's are choice

    5 X 300 pull 4:00

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout-09/09/2013

    by , September 8th, 2014 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 200 3:00
    3 X 100 1:40
    4 X 50 kick 1:15
    1 X 200 3:00
    3 X 100 1:30
    3 X 100 kick 2:15

    4 X (4 X 100
    Descend 1-4
    Rounds 1&3: free 1:30
    Rounds 2&4: IM 1:45

    1 x 200 3:00
    1 X 150 3:00
    Four rounds.
    Descend 200's 1-4
    150's: 75 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout-09/08/2013

    by , September 5th, 2014 at 02:44 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 4:30
    8 X 50 kick 4 on 1:10 4 on 1:00

    12 X 50 choice 1:00
    #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

    4200Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout-09/05/2013

    by , September 4th, 2014 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    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 interval left, 2 right.

    6 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 is easy on 1:20
    Two rounds--Choice

    1 X 400 6:00 5:20
    4 x 100 1:30 1:20
    Two rounds, swim or pull

    WARM DOWN: 4 X 50 easy

    4700Y

    Updated September 5th, 2014 at 02:45 PM by RickMile

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout-09/04/2013

    by , September 3rd, 2014 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 200 3:00 3:00
    3 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 swim down

    4750Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout-09/03/2013

    by , September 2nd, 2014 at 11:29 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    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 1:00

    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, all choice.

    2 X 300 4:30
    2 X 200 3:00
    4 X 100--descend 1-4-- 1:30
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout-09/01/2013

    by , August 29th, 2014 at 03:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Workout will be for 60 minutes only today on Labor Day

    SCY
    3 X 100 1:40
    1 X 150 2:30
    3 X 100 1:30
    1 X 250 4:15
    3 X 100 kick 2:15

    3 X 50 1:15 1:00 :50
    3 X 100 2:00 1:45 1:30
    Three rounds. #3 swim always @ 100%.
    Round 1: stroke(no free) intervals left
    Round 2: IM intervals middle--50's:1-fly 2-back 3-breast
    Round 3: free

    WARM DOWN
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout-08/29/2013

    by , August 28th, 2014 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    3 X 100 1:40 1:30
    1 x 200 3:00 3:00
    1 X 100 kick 2:15 2:15
    Three rounds. Round 1 left, rounds 2 and 3 right.

    6 X 50 kick 1:00
    1 X 100 swim

    3 X 50 :40 :50 1:00
    4 X 25 fast :30 :30 :30
    Three rounds, choice.
    Round 1 intervals left, 2 middle, 3 right

    1 X 300 4:30
    6 x 50 :40
    Two rounds

    WARM DOWN: 4 X 50 easy

    4350Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout-08/28/2013

    by , August 27th, 2014 at 12:34 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
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    4 X 25 sprint kick :45
    1 X 50 swim 1:00
    4 x 25 swim--sprint-- :30 #4 on 1:00
    Three rounds, all choice.

    5 X 200 3:00 2:40
    1 X 100 EASY 2:20 --
    Two rounds, swim or pull.
    Negative split all 200's

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout-08/27/2013

    by , August 26th, 2014 at 12:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 descend :45

    1 X 300 kick + 100 swim

    3 X 50 descend 1:00
    4 X 25 fast :30 #4 on 1:00
    Four rounds, choice.

    5 X 300 pull 4:15
    Swims #4&5: fast and negative split

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout-08/26/2013

    by , August 25th, 2014 at 01:34 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 descend 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 x 50 kick 1:10
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75 1:15
    Four rounds
    75's: 1 of each, IM order

    1 X 200 3:00 3:00 3:00
    4 x 50 descend :40 :50 1:00
    Free. Three rounds, round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 x 50 easy

    4500Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout-08/25/2013

    by , August 22nd, 2014 at 01:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 100 moderate 2:00
    4 x 50 1:00
    four rounds.
    50's: odd:fast even:moderate
    IM'ers: 1 round of each stroke

    10 X 150 pull 2:15
    1-5: 100 cruise/50 fast
    6-10: negative split

    WARM DOWN: 4 x 50 easy

    4800Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout-08/22/2013

    by , August 21st, 2014 at 12:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:10
    #5-8: 25 fast/25 moderate

    10 X 100 free
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is easy

    8 X 200
    odd: IM 3:30
    even: free 3:00

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout-08/21/2013

    by , August 20th, 2014 at 04:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:10 1:05
    4 X 50 1:00 :50
    Two rounds, round 1 interval left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    8 X 25 sprint kick :40

    1 x 100 moderate 2:00
    3 X 50 fast 1:00 #3 on 1:30
    Four rounds, choice.

    4 x 250 pull 3:45
    #1/2: negative split
    #3/4: last 100 fast

    WARM DOWN: 4 x 50 easy

    4400Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout-08/20/2013

    by , August 19th, 2014 at 12:27 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
    Three rounds. Round 1 intervals left, 2 and 3 right.

    6 x 50 kick 1:10
    8 X 25 sprint kick :40

    2 X 100 2:00
    4 x 50 1:15
    8 x 25 :40
    two rounds, all choice.
    All odd swims moderate
    All even swims fast

    1 x 100 fast
    1 x 150 moderate
    Four rounds, all swims on 2:15

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
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