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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout 01/14/2016

    by , January 13th, 2016 at 12:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 Kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:30
    1 X 50 1:00
    4 X 25 fast :40 #4 on 1:20
    Four rounds--1 round of each stroke in IM order.

    16 X 100 pull
    4 on 1:30
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 01/13/2016

    by , January 12th, 2016 at 11:13 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    1 X 50 fast 1:15
    Two rounds

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

    1 X 50 easy 1:15
    1 X 100 build 2:00
    1 X 100 fast 2:30
    Four rounds--choice

    1 X 200 3:20
    3 x 100 1:40
    Three rounds--swim or pull
    Descend 200's 1-3
    Descend 100's by round

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 01/12/2016

    by , January 11th, 2016 at 12:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    12 X 100
    4 on 1:45
    8 on 1:30

    4 X (8 X 50)
    Round 1: kick on 1:15
    Round 2: free on :45
    Round 3: stroke(no free) on 1:05
    Round 4: 25 sprint/25 easy--choice-- 1:05

    1 X 200 3:00
    2 x 100 1:30
    4 X 50 1:00
    Three rounds--swim or pull
    50's: descend 1-4 to fast

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 01/11/2016

    by , January 8th, 2016 at 12:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are back on regular schedule starting today. We will be swimming a mixture of LC and SC workouts throughout the week.

    LCM
    2 X 100 2:00
    2 X 150 2:45
    2 X 100 1:45
    2 X 250 4:00

    1 X 400 kick

    1 X 100 moderate 2:15
    4 x 50 1:15
    Four rounds, choice
    50's: odd fast even: easy

    8 X 150 pull 2:30
    1-4: negative split
    5-7: 100 strong/50 fast
    #8: best effort

    WARM DOWN: 4 X 50 easy

    4200M

    Updated January 11th, 2016 at 12:05 PM by SharksMasters

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 01/08/2016

    by , January 7th, 2016 at 11:51 AM (Sarasota Y Sharks Masters GOLD Workout)
    ++++++ 75 minutes ++++++
    SCY
    WARM UP:
    3 X 100 1:40
    2 X 200 3:00
    1 X 300 4:30
    6 X 50 KICK 1:15

    1 X 25 :30
    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

    8 X 250 pull 3:45
    1-4: 200 cruise/50 fast
    5-8: 150 cruise/100 fast

    WARM DOWN
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 01/07/2016

    by , January 6th, 2016 at 10:38 AM (Sarasota Y Sharks Masters GOLD Workout)
    ******* 75 minutes *******
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    1 X 100 easy 2:00
    2 X 50 strong 1:10
    4 x 25 sprint :40 #4 on 1:00
    Four rounds--choice

    20 X 50 1:00--choice
    1 moderate
    1 fast
    1 mod
    2 fast
    1 mod
    3 fast
    1 mod
    4 fast
    6 moderate--swim down
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 01/06/2016

    by , January 5th, 2016 at 12:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    @@@@@@@@ 75 minutes @@@@@@@@
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 150 2:30
    3 X 100 1:30
    1 X 250 3:45
    3 X 100 KICK 2:15

    1 X 100 easy 2:00
    3 X 50 1:15
    Four rounds. Choice.
    Descend 50's 1-3--start strong (85%) and descend from there.

    9 X 200 pull 3:00
    1-4: long and strong
    5-8: descend to fast
    #9 is swim down
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 01/05/2016

    by , January 4th, 2016 at 11:25 AM (Sarasota Y Sharks Masters GOLD Workout)
    %%%%%%% 75 minutes %%%%%%%%%
    SCY
    WARM UP:
    12 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30

    350 kick + 50 swim
    kick: 50 moderate/50 fast

    3 X 100 IM 1:45
    4 X 25 fast--choice-- :30 #4 on 1:00
    Three rounds

    1 X 300 4:30
    1 X 200 3:00
    1 x 100 1:30
    Two rounds--pull
    Last 100 is your warm down
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 01/04/2016

    by , December 30th, 2015 at 11:57 AM (Sarasota Y Sharks Masters GOLD Workout)
    Would like to stay ahead of things over NY weekend so I will post Monday workout now. Happy New Year!

    ###### 75 minutes ######
    SCY
    WARM UP:
    2 X 100 1:40
    4 X 150 2:30
    1 X 200 --

    4 X 200 3:00
    1 X 100 kick 2:30
    4 X 100 1:30
    1 X 100 kick 2:30
    8 X 50 1:00
    1 X 200 kick --
    $$200's and 100's: descend 1-4--pull or swim
    $$50's: odd: easy even: fast

    3 X (8 X 25 :40 #8 on 1:20
    Choice--#8 swim is easy

    WARM DOWN
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 12/31/2015

    by , December 30th, 2015 at 11:36 AM (Sarasota Y Sharks Masters GOLD Workout)
    $$$$$$$$$ 75 minutes $$$$$$$$$$
    SCM
    WARM UP:
    12 X 100
    3 on 2:00
    3 on 1:50
    3 on 1:45
    3 on 1:40

    6 X 50 kick 1:20

    6 X (3 X 50 1:05--choice
    #1: easy
    #2: build
    #3: fast

    8 X 150 pull 2:30
    50 fast/50 easy/50 fast
    #8 150 is warm down
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 12/30/2015

    by , December 29th, 2015 at 10:33 AM (Sarasota Y Sharks Masters GOLD Workout)
    ##### 75 minutes #####
    SCM
    WARM UP:
    3 X 100 1:50
    1 X 150 2:45
    1 X 200 3:30
    1 X 150 2:30
    3 X 100 1:40

    3 x 100 kick 2:30
    Second 50 fast

    1 x 200 IM 4:00
    1 x 100 stroke 2:15
    1 X 50 stroke 1:30
    Three rounds.
    50's/100's: stroke--no free

    5 x 250 pull 4:15
    Last 50 fast on 1-4
    swim #5 is warm down
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 12/29/2015

    by , December 28th, 2015 at 10:12 AM (Sarasota Y Sharks Masters GOLD Workout)
    ----- 75 minutes -------
    SCM
    WARM UP:
    1 X 250 4:30 4:15
    1 X 150 2:45 2:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:20

    12 X 50 1:10--choice
    odd: easy even: fast

    2 x 100 strong 2:00
    1 x 200 fast 4:00
    Three rounds--pull or swim
    Negative split and descend 200's

    WARM DOWN
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 12/28/2015

    by , December 24th, 2015 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    Due to lane availability we will be limited to 75 minutes on all practices this week.

    SCM
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 2:00 1:45
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

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

    8 X 125 IM 2:30
    A 50 of each stroke-IM order- X 2
    #8 swim is freestyle and is warm down.

    3400M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 12/24/2015

    by , December 23rd, 2015 at 12:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    400 kick + 100 swim

    1 X 100--reverse IM-- 2:00
    1 X 100 IM 2:00
    4 X 50--1 of each stroke-- 1:15
    Three rounds

    8 X 150 pull 2:30
    1-4: negative split
    5-8: 100 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 12/23/2015

    by , December 22nd, 2015 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    ####### 75 minutes ########
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    6 X 50 kick 1:20
    1 X 50 easy swim

    1 X 100 IM 2:00
    3 X 50 stroke 1:10
    Four rounds
    50's: choice--no free

    5 X 200 pull 3:20
    Descend 1-4--#5 is warm down

    Updated December 23rd, 2015 at 12:37 PM by SharksMasters

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 12/22/2015

    by , December 21st, 2015 at 10:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    $$$$ 75 minutes $$$$
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:30
    1 X 50 swim

    1 X 200 IM 4:00
    1 X 100 stroke 2:30
    Three rounds.
    Round 1 100 fly, 2 back, 3 breast

    14 X 100 pull
    4 on 1:45
    4 on 1:40
    4 on 1:30
    2 swim down on 2:00

    3650M
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 12/21/2015

    by , December 18th, 2015 at 03:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    Due to Holiday schedule our time will be cut a bit. Only an hour and 15 this week.

    LCM
    WARM UP:
    2 X 150 2:45
    4 X 100 1:45
    6 X 50-descend 1-3/4-6- 1:00
    3 X 100 kick 2:30

    1 X 200 3:20
    4 X 50 descend 1:00
    Three rounds--pull

    4 X (5 X 50--choice 1:10
    Rounds 1-2-3: 4 fast/1 easy
    Round 4: 1 fast/4 easy swim down

    3500M

    Updated December 21st, 2015 at 10:14 AM by SharksMasters

    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 12/18/2015

    by , December 17th, 2015 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45
    Two rounds

    1 X 400 kick--50 moderate/50 fast
    1 X 50 swim

    1 X 100 stroke 2:15
    1 X 50 free--easy 1:15
    1 X 50 stroke--fast 1:45
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 choice/no free

    2 X 400 6:40
    4 x 100 1:40
    4 X 100 1:30
    Pull

    WARM DOWN: 4 x 50 easy

    4500M
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 12/17/2015

    by , December 16th, 2015 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:05--choice
    odd: easy even: fast

    2 X (4 X 100
    Round 1: IM on 1:45
    Round 2: Reverse IM on 2:00

    1 X 100 fast 2:15
    1 X 150 cruise 2:15
    Four rounds--choice

    WARM DOWN: 4 x 50 easy

    4400Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 12/16/2015

    by , December 15th, 2015 at 11:28 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 250 4:30
    1 X 150 2:45
    3 X 100 1:45
    Two rounds

    1 X 200 kick 5:00
    8 x 50 kick 1:20
    1 X 100 swim

    1 X 200 IM 4:00
    4 X 50--1 of each-- 1:15 #4 on 1:45
    Three rounds

    4 X 250 pull 4:15
    #1: long and smooth
    #2/3: 150 strong/100 fast
    #4: 200 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts