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Swim Workouts

  1. 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
  2. Sarasota Y Sharks Masters 5:30 AM Workout 07/19/2016

    by , July 18th, 2016 at 11:37 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    5 X 100 1:45

    4 X 100 kick 2:30
    Build second 50 to fast

    3 X (3 X 100--choice-- 2:15
    #1:build #2:fast #3:easy

    1 x 100 moderate 2:00
    1 X 200 negative split 3:30
    Five rounds--swim or pull
    Descend 200's 1-5

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 07/18/2016

    by , July 15th, 2016 at 12:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:30 3:30
    3 X 100 2:00 1:45
    Two rounds, round 1 interval left, 2 right.

    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 1:20
    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

    4000M
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 07/15/2016

    by , July 14th, 2016 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    1 x 100 swim

    1 X 100 2:15
    2 X 50 1:15 #2 on 1:45
    Four rounds
    Round 1 fly, 2 back, 3 breast, 4 choice--no free

    1 X 300 4:30
    3 x 100 descend 1:40
    Two rounds

    WARM DOWN: 4 x 50 easy

    4100M
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 07/14/2016

    by , July 13th, 2016 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 --

    4 X 150 2:40
    Build final 50 to fast

    1 X 400 kick + 100 swim

    4 X 50 strong--85/90%-- 1:15
    4 X 50 easy 1:00 #4 on 1:30
    Two rounds--choice

    4 X 50 build 1:00 #4 on 1:30
    1 X 100 strong--85/90%-- 2:30
    Three rounds

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 07/13/2016

    by , July 12th, 2016 at 12:20 PM (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 smooth 5-8: descend to fast

    4 X 200 free 3:30
    Negative split

    8 X 50 kick 1:20
    Even kicks fast

    8 x 50 1:30
    odd: sprint--100%
    even: easy

    1 X 150 cruise 2:30
    1 X 100 strong 2:00
    Four rounds--swim or pull

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 07/12/2016

    by , July 11th, 2016 at 12:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 250 4:30
    5 X 100 1:50
    4 X 50 -faster- 1:00

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    Build each 50

    7 X 100 --choice-- 2:15
    #1&7: easy
    #2--6: strong 85/90%

    8 X 50--choice-- 1:30
    odd: sprint--100%
    even: easy

    12 X 100 pull
    #1-5 on 1:30
    #6-10 on 1:25
    #11/12: swim down on 2:00

    4000M
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 07/11/2016

    by , July 8th, 2016 at 12:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 3:00
    2 X 250 4:30
    4 X 50--faster-- 1:00

    5 X 200 4:20
    100 kick/100 swim

    2 X 200 broken @ race pace 7:00
    Broken :10 @ 100
    1 x 100 easy

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

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 07/08/2016

    by , July 7th, 2016 at 12:18 PM (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 descend 1:15 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 x 300 kick + 100 swim

    2 X 50 build 1:20
    1 X 50 @ 100% 1:20
    1 x 50 easy 1:20
    3 X 50 build 1:20
    1 X 50 easy 1:20
    1 X 100 @ 100% 4:00
    Two rounds--choice

    8 X 150--pull or swim-- 2:15
    1-4: cruise
    5-8: 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 07/07/2016

    by , July 6th, 2016 at 11:04 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    3 X 100 1:45
    1 X 300 --

    1 X 300 kick + 100 swim

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

    1 X 300 5:00
    3 X 100-descend- 1:40
    Two rounds--pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 07/06/2016

    by , July 5th, 2016 at 10:25 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick 2:30

    9 x 100--choice-- 2:30
    #3-6-9 are fast

    4 X 250 pull 4:00
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 06/29/2016

    by , June 28th, 2016 at 11:38 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading to Olympic Trials tomorrow so won't be posting until next week.

    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    1 X 400 6:30
    2 X 200 3:20
    3 X 100 1:40

    1 X 100 kick 2:40
    8 X 50 kick 1:20

    3 x 200 4:00
    3 X 150 3:00
    3 X 100 2:00
    3 X 50 1:15
    #1 swim: build
    #2 swim: fast
    #3 swim: easy/recovery
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 06/28/2016

    by , June 27th, 2016 at 12:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 3 on 2:00/3 on 1:50
    4 x 150 2:40
    1 X 300 negative split

    2 x 200 kick 5:00

    8 X 50 1:10
    6 X 100 2:00
    All choice
    50's: #4 and #8 @ 100%
    100's: #3 and #6 @ 100%

    4 X 250 pull 4:00
    Last 50 is fast

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 06/27/2016

    by , June 24th, 2016 at 12:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:20
    #5-8: fast

    4 X (3 X 100 2:15 #3 on 3:00
    Choice. #1/2 are moderate--#3 is fast

    4 x 300 pull 4:30
    Negative split

    WARM DOWN: 4 x 50 easy

    4200M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 06/24/2016

    by , June 23rd, 2016 at 11:08 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Due to Sharks meet we only have 1 hour this morning.

    LCM
    WARM UP:
    2 X 150 3:00
    3 X 100 1:45
    6 X 50 1:00--Descend 1-3/4-6
    1 X 200 kick

    4 x 50 1:15
    1 X 100 3:00
    Choice--4 times through.
    50's: odd: strong even: easy
    100's: swim @ 100%

    WARM DOWN
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 06/23/2016

    by , June 22nd, 2016 at 11:30 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 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 5:00
    3 X 100 kick 2:30
    1 X 50 easy swim

    1 X 200 IM 4:00
    4 x 50--1 of each-- 1:15 #4 on 1:30
    Two rounds

    2 X (5 X 150 2:30 2:15
    Round 1 interval left, 2 right.
    Pull--last 50 fast on all 10

    WARM DOWN: 4 x 50 easy

    4200M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 06/22/2016

    by , June 21st, 2016 at 11:34 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    8 X 50 kick 1:20
    1-4: moderate 5-8: fast

    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 x 50 fast 1:15
    1 X 100 easy 2:15
    Four rounds--choice/ easy swims:free

    6 X 200 pull 3:00
    negative split all 6

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 06/21/2016

    by , June 20th, 2016 at 12:08 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
    1 X 100 faster 2:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    Two rounds

    2 X 100 IM 2:00
    2 X 50 stroke 1:15 #2 on 1:30
    Four rounds--50's are choice

    5 X 250 pull 3:45
    Build final 50 to fast

    WARM DOWN: 3 X 50 easy

    4400M
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 06/20/2016

    by , June 17th, 2016 at 12:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 x 400 kick + 100 swim

    4 X 50--fast-- 1:15
    1 X 200 moderate 4:30
    Three rounds--choice

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

    4100M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 06/17/2016

    by , June 16th, 2016 at 01:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    5 x 100 kick 2:30
    Second 50 fast

    3 x 100 strong 2:15
    1 x 50 easy 2:00
    Four rounds--choice

    2 X 400 pull 6:30
    Negative split

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
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