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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -04/16/12

    by , April 11th, 2012 at 12:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 150 2:30
    5 X 100 1:30

    6 X 50 kick 1:15
    1 X 100 easy

    8 X 100 2:00
    50 stroke/50 free

    1 X 400 free 6:00
    1 X 300 IM 5:30
    1 X 200 kick 4:30
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4050Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -04/13/12

    by , April 11th, 2012 at 12:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    1 X 300 5:30
    4 X 100 1:45
    1 X 400 -

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Four rounds

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

    8 X 200 free
    3 on 3:30
    3 on 3:20
    3 on 3:00

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -04/12/12

    by , April 11th, 2012 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 1:45
    2 X 250 4:15

    10 X 100 1:45
    50 moderate/50 build

    8 X 50 kick 1:20

    2 X 400 6:40
    2 X 300 5:00
    2 X 200 3:20
    Second swim faster than the first on each distance.

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -04/11/12

    by , April 10th, 2012 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest workout. Last day before the meet.

    SCY
    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250
    Choice. Fins optional.

    2 X {3 X 100 free 2:00
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

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

    1 X 75 easy
    1 X 50 blocks

    WARM DOWN: 4 X 50 easy 1:00

    2125Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -04/10/12

    by , April 9th, 2012 at 01:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 300
    Choice. Fins optional.

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

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

    1 X 75 easy
    1 X 50 blocks
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    2100Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/09/12

    by , April 6th, 2012 at 03:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:00
    2 x 100 1:40

    1 x 400
    Broken :15 @ 200
    Choice, fins optional

    4 X 50 kick 1:15
    1 x 100 easy swim

    4 X 75 1:20
    50 perfect stroke/25 fast

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

    SPRINT/MIDDLE DISTANCE SWIMMERS:
    10 X 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8 to fast

    OR

    DISTANCE SWIMMERS:
    14 X 50 1:00
    odd: perfect stroke
    even: race pace(1000 or 1650)

    WARM DOWN: 4 X 50 easy 1:00

    2550/2700Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -04/06/12

    by , April 5th, 2012 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/rest Workout.
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 600
    Broken :20 @ each 200.
    Fins optional, all choice.

    6 X 50 kick 1:15
    1 X 100 swim

    4 X 50 swim 1:20
    Descend 1-4--#4 @ 100%

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

    RACE PACE SWIMS:
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks

    WARM DOWN: 4 X 50 easy 1:00

    2500Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -04/05/12

    by , April 4th, 2012 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout. One week out from Y Nationals.
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 800
    Broken :20 @ each 200.
    Choice, fins optional.

    6 X 50 kick 1:15

    6 X 50 swim 1:15
    Choice. 1-3 perfect stroke, 4-6 descend to fast.
    #6 @ 100%

    3 X 100 2:15
    Choice. Swim @ 85/90%

    WARM DOWN: 4 X 50 easy 1:00

    2650Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -04/04/12

    by , April 3rd, 2012 at 12:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    SCY

    WARM UP:
    3 X 250 4:00

    1 X 1000
    Broken :15 @ each 250
    Fins optional
    Some kicking recommended

    1 X 50 1:10
    1 X 75 1:10
    Free. Four times through.

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

    1 X 100 easy

    RACE PACE SWIMS(2)
    1 X 200 Broken :10 @ each 50
    1 X 100 easy
    1 X 100 Broken :10 @ 50
    Take adequate rest before the 100

    WARM DOWN: 4 X 50 easy 1:00

    3100Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -04/03/12

    by , April 2nd, 2012 at 02:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest workout
    SCY
    3 X 200 3:20
    2 X 150 2:20

    1 X 150 swim 2:30
    1 X 100 kick 2:15
    repeat five times through

    6 X 50 1:15
    Choice. Descend 1-3/4-6

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

    1 X 125 easy

    RACE PACE SWIM
    1 X 100 blocks

    WARM DOWN: 4 X 50 easy 1:00

    3000Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -04/02/12

    by , March 30th, 2012 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    SCY

    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    1-4: long and smooth
    5-8: descend to fast

    1 X 400 swim
    with fins/choice

    3 X 100 kick 2:15
    1 X 100 swim

    4 X 50 1:15
    descend 1-4. #4 @ 100%

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

    4 X 50 @85/90% 1:15
    4 X 50 easy 1:00
    Two rounds, choice. Break between rounds.
    Last 4 50's will serve as your warm down.

    2950Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -03/30/12

    by , March 29th, 2012 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    10 kick/50 swim, fins optional

    5 X 100 2:00
    Choice. Perfect technique swims.

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

    1 X 100 easy swim

    RACE PACE SET:
    3 X 200 broken @race pace 5:00
    Broken :10 @ each 50--choice

    WARM DOWN: 4 X 50 easy 1:00

    3150Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -03/29/12

    by , March 28th, 2012 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest workout. Two weeks out from today, yardage will drop to 3000 or so.

    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30

    4 X 200 free 3:20
    Fins are optional

    6 X 50 kick 1:10
    1 X 100 swim

    5 X 100 2:15
    Choice. Swim @ 85/90%
    Breaststrokers go on 2:30

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

    WARM DOWN: 4 X 50 easy 1:00

    3050Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -03/28/12

    by , March 27th, 2012 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    4 X 50 faster 1:00

    4 X 100 free 1:45
    #1 moderate
    #2 25 fast/75 moderate
    #3 50 fast/50 moderate
    #4 75 fast/25 moderate

    4 X 75 kick 1:50
    1 X 100 swim

    RACE PACE SET###
    4 X 25 :45 1st 25 of 100 pace
    1 X 100 2:15 swim down
    2 X 50 1:30 2nd 50 of 100 pace
    1 X 100 2:15 swim down
    1 X 100 @ race pace
    1 X 100 swim down
    Two times through, choice. Swim same stroke throughout a round. Break between rounds.

    4 X 50
    Blocks. 25 sprint and turn/easy in.

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -03/27/12

    by , March 26th, 2012 at 12:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in sets of 3. Descend only to 80/90%

    6 X 50 kick 1:10

    8 X 100
    odd: stroke @ 85/90% on 2:15
    even: easy free 2:00

    6 X 50 1:15
    Choice. Swim @ 85/90%

    1 X 75 easy
    1 X 50 blocks
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    3800Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -03/26/12

    by , March 23rd, 2012 at 04:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    SCY

    WARM UP:
    2 X 250 4:15
    3 X 150 2:15
    4 x 50 faster 1:00

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 2:00
    Pull free or IM

    10 X 25
    odd: build to race finish
    even: blocks-25 sprint

    1 X 400 free or 300 IM
    Focus on great turns and streamlines

    WARM DOWN: 4 X 50 easy 1:00

    3700/3800Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -03/23/12

    by , March 22nd, 2012 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    TAPER/REST WORKOUT
    SCY

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 faster :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    6 X 25-half blast kick/half swim- :45
    1 X 100 swim

    6 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 fast
    #5&6 are easy, swim down.

    4 X 100 best stroke 2:15
    Same pattern as above
    2 X 100 easy swim down 2:00

    5 X 50 blocks
    25 sprint, turn and breakout...easy in.

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -03/22/12

    by , March 21st, 2012 at 02:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are three weeks out from Y Nationals and will start our taper/rest today.
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 free 1:45
    Swim 1-7 @ 80/90% #8 @ 100%
    2 X 100 easy 2:00

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 swim

    8 X 50 1:15
    Stroke, swim all at 80/90%
    IM'ers should swim two of each
    2 X 100 easy 2:00

    8 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards/easy finish

    WARM DOWN: 4 X 50 easy 1:00

    3600Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -03/21/12

    by , March 20th, 2012 at 12:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    1 X 200 kick 5:00 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:00

    1 X 100 easy 2:00
    1 X 100 fast 2:00
    1 X 100 easy 3:00
    1 X 75 fast 1:30
    1 X 100 easy 3:00
    1 X 50 fast 1:00
    1 X 75 easy 2:00
    Two rounds, all choice.

    CHOICE OF FOLLOWING TWO SETS:

    6 X 200 IM 3:30
    Descend 1-3/4-6

    OR

    4 X 300 free 4:00
    Descend 1-4

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -03/20/12

    by , March 19th, 2012 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    1 X 150 2:30 2:15
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 easy swim

    12 X 25 :40
    Sprint 20 yards-no breath, finish easy

    1 X 75 easy
    3 X 50 Blocks
    1 X 75 easy

    1 X 100 IM 1:45
    1 X 75 stroke 1:30
    5 X 25 stroke-fast- :45
    Three rounds. Break if needed.

    7 X 200 free
    1-3 on 3:00
    4-7 descend on 2:40

    WARM DOWN: 4 X 50 easy 1:00

    4650Y
    Categories
    Swim Workouts