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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. Sarasota Y Sharks Masters 5:30 AM Workout-08/19/2013

    by , August 18th, 2014 at 01:17 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 3:15 --
    Two rounds. Round 1 intervals left, 2 right.

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

    1 x 200 IM 3:30
    1 X 75 1:15
    1 X 50 1:30
    Four rounds.
    Round 1: 75--fl-ba-br 50--fly
    Round 2: 75--ba-br-fr 50--back
    Round 3: 75--br-fr-fl 50--breast
    Round 4: 75--fr-fl-ba 50--free

    1 X 600 swim or pull

    WARM DOWN: 4 x 50 easy

    4400Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout-08/18/2013

    by , August 15th, 2014 at 03:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Last day of LC
    WARM UP:
    4 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    4 X 200 4:20
    100 kick/100 swim

    1 X 100 strong--85/90%
    1 x 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    Choice--all on 2:30

    6 X 250 pull 4:15
    Build last 100 to fast on all swims

    WARM DOWN: 4 x 50 easy

    4300M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout-08/15/2013

    by , August 14th, 2014 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 1:00 :50
    Three rounds. Round 1 left, rounds 2&3 right.

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

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

    8 X 150 2:30
    1&2: moderate
    3&4: middle 50 fast
    5&6: last 50 fast
    7&8: fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout-08/14/2013

    by , August 13th, 2014 at 11:12 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 intervals left, 2 right

    2 x ( 4 X 50 1:15--choice
    #1: moderate
    #2: build
    #3: moderate
    34: fast

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

    5 x 200 IM 4:00

    10 x 100 2:00
    odd: easy
    even: strong
    #9/10: swim down

    4200M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout-08/13/2013

    by , August 12th, 2014 at 01:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 x 150 2:45
    6 X 100 1:45

    5 X 100 kick 2:30
    Build 2nd 50 to fast

    3 X (3 X 100 2:15
    Choice. Alternate build-fast-easy

    1 X 100 moderate 2:00
    1 X 200 negative split 3:30
    Five times through.
    Descend 200's 1-5

    WARM DOWN: 4 x 50 easy

    4300M
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout-08/12/2013

    by , August 11th, 2014 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:30
    4 X 100 1:50
    Two rounds

    2 X 100 kick 2:30
    4 X 50 kick-descend- 1:15
    2 X 100 kick 2:30
    1 x 100 swim

    16 X 50 1:10
    1-4: fly
    5-8: back
    9-12: breast
    13-16: 1 of each

    6 x 150 pull 2:30
    1-3: last 50 fast
    4-6: last 100 fast

    WARM DOWN: 4 x 50 easy

    4200M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout-08/01/2013

    by , July 31st, 2014 at 03:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading off to Worlds tomorrow morning, this will be my last post until I return on August 11.

    LCM
    WARM UP:
    6 X 50 1:00
    6 X 100 1:50
    Two rounds

    10 X 50 kick 1:20

    1 X 300 IM 6:00
    6 X 50 1:15 #6 on 1:30
    1 X 200 IM 4:00
    6 X 50 1:15 #6 on 1:30
    1 X 100 IM 2:00
    6 X 50 1:15
    50's: 2 of each: fly, back, breast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout-07/31/2013

    by , July 30th, 2014 at 11:21 AM (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
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    2 X 200 7:00
    Broken @ race pace.
    Broken :10 @ 100

    2 X 300 4:30
    3 X 200 3:00
    8 X 100 6 on 1:30 2 swim down on 2:00
    $$Pull$$



    4200M
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout-07/30/2013

    by , July 29th, 2014 at 01:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 200 negative split

    1 X 200 kick 5:00
    4 X 50 kick 1:20

    3 X (4 X 50 1:15--#4 on 1:45
    Choice. Descend 1-4--#4 @ 100%

    5 x 200 3:20
    swim or pull
    #1&2: moderate
    #3-5:descend and negative split

    12 X 100
    1-5: 1:40
    6-10: 1:30
    11-12: swim down on 2:00

    4200M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout-07/29/2013

    by , July 28th, 2014 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    4 X 50 descend 1:00
    3 X 100 1:45
    1 X 200 negative split

    8 X 50 kick 1:20

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

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

    1 X 300 4:30
    3 X 100 descend 1:30
    Pull or swim.
    Two rounds

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
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