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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout 03/31/2015

    by , March 30th, 2015 at 11:28 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:50 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 5:00
    6 x 50 kick 1:20

    1 X 100 easy 2:00
    1 X 50 @ 100% 1:30
    Four rounds, choice

    6 X 200 pull 3:20
    Negative split

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 03/30/2015

    by , March 27th, 2015 at 11:58 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:50 1:40
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:30

    12 x 50 1:15
    odd: easy even: build to fast

    1 X 100 moderate 2:15
    4 X 50-descend to fast 1-4-- 1:15 #4 on 1:30
    Four times--choice

    8 x 100 pull
    6 on 1:45
    2-swim down- on 2:15

    4200M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 03/27/2015

    by , March 26th, 2015 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    4 X 50 descend 1:00
    1 X 200 kick 4:30
    8 X 50 kick-descend 1-3/4-6- 1:15
    3 X 100 1:30
    6 x 50-descend 1-3/4-6- 1:00

    16 X 25 :40 #8 on 1:20
    Choice--up tempo

    1 x 100 moderate 2:00
    1 x 50 build 1:00
    4 x 25 fast :45 #4 on 1:15
    Four rounds--choice

    6 X 200 pull 2:50
    #6 is swim down

    4300Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 03/26/2015

    by , March 25th, 2015 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 100 1:40
    1 X 200 3:20
    3 X 100 1:30
    1 X 300 4:30
    4 X 100 1:30

    10 X 50 kick
    5 on 1:10
    5 on 1:00

    4 X 50 1:00 1:15 #4 on 1:30
    4 X 100 2:00 2:15 #4 on 2:30
    Two rounds.
    Round 1 free/intervals left
    Round 2 stroke/intervals right
    All #4 swim @ 100%

    6 x 200 stroke or IM 3:30

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 03/25/2015

    by , March 24th, 2015 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 200 3:20 --
    Two rounds. Round 1 intervals left,2 right

    5 X 100 kick 2:05
    Second 50 faster

    4 X (4 X 50--Descend each round 1-4
    Rounds 1/2 free on 1:00
    Rounds 3/4 stroke on 1:10

    8 x 200 pull 3:00
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 03/24/2015

    by , March 23rd, 2015 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    4 X 150 2:30
    1 X 100 1:30
    4 X 150 2:15

    8 X 50 kick 1:10

    6 X 100--choice--2:15
    50 perfect stroke/25 fast/25 easy

    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free 1:30
    Three rounds

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 03/23/2015

    by , March 20th, 2015 at 12:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    2 X 50 1:00 :50
    Three rounds. Round 1 interval left, 2/3 right.

    3 X 100 kick 2:15
    4 X 50 kick 1:10--25 fast/25 moderate
    1 X 100 swim

    3 x 50 fast 1:15
    1 X 50 easy 1:30
    Three rounds, choice.

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    1 X 100 1:20
    1 X 200 2:40
    1 X 300 4:00
    1 X 400 negative split
    ##Pull##

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 03/20/2015

    by , March 19th, 2015 at 11:21 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:15
    50's: #2-4-6-8 are fast

    1 X 200--50 stroke/50 free-- 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke 1:30
    Three rounds--choice

    1 X 100 moderate 2:00
    4 X 50 1:15
    Three rounds.
    50's: odd: easy even: fast--all choice

    WARM DOWN: 4 X 50 easy

    4350Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 03/19/2015

    by , March 18th, 2015 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 2:30
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 --

    6 X 100 kick 2:15
    #4-6: 50 moderate/50 fast

    1 X 100 moderate 2:00
    1 X 100 fast 2:15
    1 X 50 moderate
    1 X 50 fast 1:30
    Two rounds--choice

    3 X 400
    #1: IM 7:00
    #2: 50 stroke/50 free 7:00
    #3: free/negative split

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 03/18/2015

    by , March 17th, 2015 at 12:34 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 + 100 swim

    1 x 100 IM 1:45
    4 x 50 1:00--#4 on 1:30
    Four rounds.
    50's: round 1 fly, 2 back, 3 breast, 4 one of each

    4 X 250 3:20
    4 X 150 2:00
    Pull.
    250's/150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 03/17/2015

    by , March 16th, 2015 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left , 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    3 X 50 easy 1:10
    1 X 100 blocks
    3 x 50 easy 1:10
    1 X 50 blocks
    3 x 50 easy 1:10
    1 x 50 blocks
    Block swims are race pace

    WARM DOWN: 4 X 50 easy

    4250Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 03/16/2015

    by , March 13th, 2015 at 12:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    2 X 150 2:30 2:15
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 400 6:45
    1 X 300 5:15
    1 X 200 3:30
    1 X 100 --
    All swims IM

    1 X 300--neg split--4:30
    6 X 50--up tempo--1:00
    Two rounds, swim or pull

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 03/12/2015

    by , March 11th, 2015 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50 moderate 1:00
    1 X 50 build 1:00
    1 X 100 fast 3:00
    Four rounds--choice

    1 X 400 6:00
    4 X 100 1:30
    1 X 300 4:30
    3 X 100 1:20
    1 X 200 3:00
    2 X 100 1:15
    Pull or swim

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  14. SArasota Y Sharks Masters 5:30 workout- 3-11-15

    by , March 10th, 2015 at 12:37 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
    4 X 50 descend 1:00 :50
    Two rounds. round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 300 IM 5:15
    1 X 300 free 4:30
    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free -

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2 on 2:00--swim down

    4600Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 workout--3/10/2015

    by , March 9th, 2015 at 11:25 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20. 3:00
    5 X 100 1:40. 1:30
    3 X 100 kick 2:30. 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 2:00. #4 on 3:00
    All up tempo, 80/85%

    3 X 50 easy 1:10
    1 X 100 fast 2:00
    3 X 50 easy 1:10
    1 X 50 fast
    3 X 50 easy 1:10
    1X 50 fast --
    1 X 50 easy

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100. --
    PULL

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 03/09/2015

    by , March 6th, 2015 at 11:39 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:10
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 100 IM 1:45
    1 X 75 1:30
    1 X 50 1:15
    Four rounds.
    75's&50's: Round 1 fly, 2 back, 3 breast, 4 choice/no free

    1 X 200 2:30
    1 X 150 2:30
    Four rounds, pull
    Work the 200's recover on the 150's

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 03/06/2015

    by , March 5th, 2015 at 11:38 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    16 X 50 1:00
    odd: perfect stroke(easy)
    even: strong 85/90%

    2 X (5 X 100)
    #1: IM 1:45
    #2: Fly 2:00
    #3: Back 1:45
    #4: Breast 2:15
    #5: Free 1:45

    2 X 250 3:45##last 50 fast
    2 X 150 2:15##last 50 fast
    4 X 50 1:00##strong
    4 X 50 1:00##warm down--easy

    4700Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 03/05/2015

    by , March 4th, 2015 at 12:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 50 1:00 :50
    1 X 150 2:30 2:15
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.
    Descend all sets of 4 X 50 1-4

    1 X 500 kick

    1 X 150 2:30
    1 x 100 @ 85/90% 2:30
    Four rounds

    3 X 50 1:10
    1 x 100 @ 100% 2:00
    3 X 50 1:10
    1 x 50 @ 100% 1:30
    3 X 50 1:10
    1 X 50 @ 100% 1:30
    4 x 50 warm down 1:00
    All 50's on 1:10 are easy

    3950Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 03/04/2015

    by , March 3rd, 2015 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 free 1:30
    4 X 50 kick 1:15
    4 X 100 IM 1:45
    4 X 50 kick 1:15
    4 x 200 free 3:00
    4 X 50 kick 1:15
    4 X 200 IM 3:30
    4 X 50 kick 1:15
    4 X 50 warm down 1:00

    4800Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 03/03/2015

    by , March 2nd, 2015 at 11:24 AM (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 1:15 1:10
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    8 X 25 sprint kick :45

    10 X 100 2:00
    #1: easy
    #2-10: 50 fast + great turn and breakout/50 easy

    6 X 200 2:40 or 3:00--Pull
    #1-5: negative split
    #6: swim down

    4700Y
    Categories
    Swim Workouts
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