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Sarasota Y Sharks Masters GOLD Workout

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  1. Sarasota Y Sharks Masters 5:30 Workout -10/28/09 -SCY

    by , October 27th, 2009 at 03:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:20
    2 X 100 1:40
    4 X 50 :50
    2 X 100 kick 2:10
    8 X 25 kick*fast,no board* :40
    4 X 50 :45
    2 X 100 1:30
    1 X 200 -

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Choice. Swim the set four times.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 100 easy 2:00
    4 X 25 fast :45
    Swim it 4 times. Choice.

    1 X 100 easy

    2 X 50 Blocks, @race pace

    WARM DOWN: 4 X 50 easy 1:00

    3800Y

    Updated October 27th, 2009 at 07:21 PM by SharksMasters

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -10/27/09 -SCY

    by , October 26th, 2009 at 11:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Swim it twice. Round 1 intervals left, round 2 right.
    Descend the 50's 1-4 on both rounds.

    12 X 100
    4 on 1:30
    4 on 1:25
    4 on 1:20

    4 X 100 kick 2:15
    8 X 25 kick *fast, no board* :40

    10 X 50 1:10
    odd: easy
    even: fast

    1 X 50
    Blocks, at race pace

    WARM DOWN: 4 X 50 easy 1:00

    4150Y

    Updated October 27th, 2009 at 07:22 PM by SharksMasters

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 Workout -10/26/09 -SCY

    by , October 23rd, 2009 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are three weeks out from our SCM meet. We'll do a three week taper starting today.

    SCY

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50

    2 X 100 kick 2:15
    4 X 50 kick 1:10
    8 X 25 kick*fast, no board* :40

    1 X 200 free 3:30
    1 X 100 2:00
    4 X 50 1:15
    Swim the set three times breaking between rounds.
    200 is a moderate to slow swim.
    100 is fast!
    Descend the 50's 1-4 with #4 @100%
    100 and 50's are choice. IM'ers should swim a round of fly, back and breast.

    1 X 100 easy 2:00
    4 X 25 fast :45
    Swim it 3 times through with a break between rounds.
    Choice. Again, IM'ers do a round of fly, back and breast.

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20

    WARM DOWN: 4 X 50 easy 1:00

    4250Y

    Updated October 27th, 2009 at 07:23 PM by SharksMasters

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -10/23/09 -SCY

    by , October 22nd, 2009 at 02:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    3 X 200 free 3:15
    3 X 150 kick 3:15
    3 X 100 IM 1:50

    12 X 50 1:05
    #3-6-9-12 are fast, one of each in IM order

    1 X 200 3:00
    1 X 50 1:00
    1 X 200 3:10
    2 X 50 1:10
    1 X 200 3:15
    3 X 50 1:15
    1 X 200 3:20
    4 X 50 1:20
    200's: moderate free
    50's: FAST (choice)

    12 X 25
    odd: push, build to race finish
    even: blocks, 25 sprint

    1 X 75 easy

    2 X 50
    Blocks @race pace

    WARM DOWN: 4 X 50 easy 1:00

    3900Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -10/22/09 -SCY

    by , October 21st, 2009 at 05:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 free 4:45
    2 X 100 kick 2:15
    1 X 100 IM 2:00
    Swim it three times.

    12 X 125 IM 2:20
    1-4: 75 fly/50 back
    5-8: 75 back/50 breast
    9-12: 75 breast/50 free

    1 X 300 free 4:30
    4 X 50 :45
    1 X 200 2:50
    4 X 50 :40
    1 X 100 1:20
    4 X 50 :35 or :40

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -10/21/09 -SCY

    by , October 20th, 2009 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:20
    2 X 100 1:40
    4 X 75 kick 1:40
    4 X 50 kick 1:05
    4 X 25 kick*fast,no board* :40
    2 X 100 1:30
    2 X 200 3:00

    3 X 50 easy 1:00
    1 X 50 @100% 1:00
    3 X 50 easy 1:00
    1 X 75 @ 100% 1:30
    3 X 50 easy 1:00
    1 X 100 @ 100%
    Swim the set twice.
    Easy swims are free, others are choice.

    12 X 25
    odd: build to race finish
    even: blocks, sprint 25

    1 X 50
    From the blocks @ 100%

    WARM DOWN: 4 X 50 easy 1:00

    3700Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -10/20/09 -SCY

    by , October 19th, 2009 at 02:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Swim it three times.
    Round 1 intervals left, rounds 2&3 right.

    1 X 200 kick 4:20
    2 X 100 kick 2:10
    4 X 50 kick 1:05
    4 X 25 kick *fast, no board* :40

    1 X 200 IM 3:30
    2 X 100 stroke 2:00
    Swim it three times. Stroke is choice.

    1 X 500 free 7:30
    5 X 100 free 1:30
    1 X 400 free 6:00
    4 X 100 free 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5700Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -10/19/09 -SCY

    by , October 16th, 2009 at 05:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:20
    3 X 100 1:40
    2 X 100 kick 2:10
    4 X 50 kick 1:10
    4 X 50 kick 1:00
    3 X 100 1:30
    1 X 200 fast

    1 X 150 free 2:15
    2 X 150 2:20
    3 X 150 2:25
    3 X 150 2:05
    2 X 150 2:00
    1 X 150 FAST

    12 X 50 1:05
    odd: easy
    even : fast
    Choice

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout -10/17/09 -SCY

    by , October 16th, 2009 at 05:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50
    16 X 25 :30

    12 X 50 1:05
    #3-6-9-12 are fast

    1 X 125 moderate 2:05
    1 X 75 fast 1:15
    1 X 50 easy 1:45
    Choice.
    Focus on the fast 75.

    12 X 25
    odd: build to race finish
    even: Blocks-sprint 25

    WARM DOWN: 4 X 50 easy 1:00

    3700Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -10/16/09 -SCY

    by , October 15th, 2009 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:20
    3 X 100 1:40
    4 X 75 1:15
    Swim it twice

    2 X 150 kick 3:15
    4 X 50 kick 1:10
    4 X 50 kick 1:00

    1 X 200 50 stroke/50 free 3:30
    2 X 100 2:00
    4 X 50 1:00
    Two rounds. Round 1: back Round 2: breast
    Break between rounds

    12 X 25 fast :40
    1-6: back
    7-12: breast

    4 X 100 free
    1 X 100 easy free 2:00
    Three rounds.
    Round 1: 100's on 1:30
    Round 2: 1:25
    Round 3: 1:15 or 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout -10/15/09 -SCY

    by , October 14th, 2009 at 03:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    6 X 50 :50
    6 X 50 :45
    5 X 100 1:40
    5 X 100 1:30

    6 X 50 kick 1:10
    4 X 100 kick 2:15
    8 X 25 kick*fast, no board* :40

    2 X 100 moderate 1:45
    1 X 50 @ 100% 1:30
    1 X 100 easy 1:45
    4 X 25 fast :30
    Swim it 3 times with a break.
    Easy/moderate swims are free, fast swims are choice.

    4 X 200 free 3:30
    Pull or swim
    #1 moderate
    Negative split and descend 2-3-4.

    WARM DOWN: 4 X 50 easy 1:00

    4850Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -10/14/09 -SCY

    by , October 13th, 2009 at 01:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    6 X 100 1:40
    6 X 50 kick 1:10
    5 X 100 IM 1:50
    6 X 50 kick 1:10

    1 X 200 IM 3:30
    2 X 50 stroke 1:00
    4 X 25 stroke :40
    Swim the set 3 times.
    Round 1 fly, 2 back, 3 breast

    2 X 50 free easy 1:00
    1 X 50 stroke At 100% 1:30
    Three rounds.
    Round 1 fly, 2 back, 3 breast

    50 50 50 50
    100 100 100
    150 150
    200
    Swim the set twice
    Start at the top and work down,move to the top after completing the column. 2000 yard set.
    50's: :45
    100's: 1:30
    150's: 2:15
    200's: 3:00

    WARM DOWN: 2 X 50 easy 1:00

    5550Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -10/13/09 -SCY

    by , October 12th, 2009 at 01:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 free 1:40
    2 X 100 kick 2:10
    3 X 100 IM 1:50
    Swim it twice.

    8 X 50 kick 1:10
    odd: moderate
    even: fast

    1 X 200 free moderate 3:00
    4 X 50 free build 1:00
    3 X 100 free descend 1-3 1:40
    Swim it three times breaking between rounds.
    On the 100's, start fast and descend to faster.

    1 X 50 stroke 1:00
    4 X 25 stroke :40
    Swim it 4 times with breaks.
    Swim 1 round of each, IM order.
    25's are fast.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -10/12/09 -SCY

    by , October 8th, 2009 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    8 X 50 :50
    4 X 100 1:30
    2 X 200 3:00
    1 X 400 -

    6 X 50 kick 1:10
    4 X 75 kick*last 25 fast* 1:40
    8 X 25 kick*fast,no board* :40

    3 X 400 free 6:00
    #1 moderate
    #2 each 100 faster
    #3 negative split
    Also descend 1-3

    12 X 50 1:05
    Choice
    #3-6-9-12 are fast

    12 X 25 :40
    Sprint 20, no breath

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout -10/10/09 -SCY

    by , October 8th, 2009 at 03:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    Coach Pepe will be handling the Saturday practice. Practice starts at 6 and we must be out by 7. Coach Pepe says be ready for 60 minutes of pain
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout -10/08/09 -SCY

    by , October 7th, 2009 at 04:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    I will be away Friday. This is Thursdays workout, Friday is below. My error.
    There will not be a posting for Saturday's workout.


    SCY

    WARM UP:
    4 X 100 free 1:40
    3 X 100 IM 2:00
    3 X 100 free 1:30
    2 X 100 IM 1:45

    3 X 100 kick 2:10
    6 X 50 kick 1:05
    8 X 25 kick*fast,no board* :40

    4 X 225 IM 4:15
    Rotate 75 of each, IM order

    3 X 50 stroke 1:10
    1 X 50 easy free 1:10
    Swim it three times.
    Round 1 fly, 2 back, 3 breast.

    1 X 300 free 4:30
    4 X 50 free*fast* 1:00
    Sim the set twice.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y

    Updated June 29th, 2010 at 07:25 PM by SharksMasters

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout -10/07/09 -SCY

    by , October 6th, 2009 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    3 X 100 swim
    2 X 100 kick 2:10
    Swim it three times.
    100's swim: Round 1: 1:40 Round 2: 1:30 Round 3: 1:25

    5 X 200 free 3:00
    6 X 100 free 3 on 1:30
    3 on 1:20

    1 X 50 moderate 1:00
    2 X 50 fast 1:15
    1 X 50 easy 1:30
    Choice.
    Swim the set 4 times.

    4 X 25 fast
    1 X 25 easy 1:00
    Swim it 4 times.
    Fast 25's: Rounds 1&2: :30 Rounds 3&4: :40

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 Workout -10/06/09 -SCY

    by , October 5th, 2009 at 04:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 1:40
    4 X 50 1:00
    3 X 100 1:30
    4 X 50 1:00
    2 X 100 1:25
    4 X 50 1:00

    2 X 100 kick 2:15
    8 X 50 kick 4 on 1:05
    4 on 1:00

    1 X 25 free :30
    1 X 50 free :50
    1 X 75 free 1:15
    1 X 100 free 1:40
    Swim it 4 times.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    3 X 100 stroke 2:00
    1 X 100 easy free 2:00
    Swim it 4 times

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout -10/05/09 -SCY

    by , October 5th, 2009 at 04:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    Sorry this is late, pretty busy weekend here in Sarasota with the OW swim and Sharks Triathlon.

    SCY

    WARM UP:
    1 X 300 5:00
    6 X 50 1:00
    1 X 200 3:20
    4 X 50 :50
    1 X 100 1:30
    2 X 50 :50

    2 X 150 kick 3:15
    3 X 100 kick 2:10
    8 X 25 kick*fast, no board* :40

    3 X 100 stroke 2:00
    1 X 100 easy free 2:00
    4 X 75 stroke 1:30
    1 X 100 easy free 2:00
    4 X 50 stroke 1:00

    12 X 50 1:05
    Choice, odd:easy even:fast

    Easy 100

    12 X 25 :40
    Sprint 20 yards, no breath

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  20. SArasota Y Sharks Masters 5:30 Workout -10/02/09 -SCY

    by , October 1st, 2009 at 04:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    We'll go easy today. Need to be full strength for the 5K Saturday morning.

    SCY

    WARM UP:
    1 x 200 3:20
    4 X 100 1:40
    4 X 100 1:30
    1 X 200 -


    1 X 200 kick 4:20
    1 X 100 kick 2:10
    Complete the set twice

    1 X 400 free 6:00
    4 X 100 free 1:30
    4 X 50 free :45
    8 X 25 free :30

    WARM DOWN: 4 X 50 easy 1:00

    3200Y
    Categories
    Swim Workouts