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Sarasota Y Sharks Masters GOLD Workout

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  1. Sarasota Y Sharks Masters 5:30 Workout - 7/08/09 - LCM/SCY

    by , July 7th, 2009 at 03:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    2 X 100 2:00 1:45
    2 X 150 3:00 2:30
    2 X 200 4:00 3:30
    Swim the set twice. Intervals for round 1 on the left, for round 2, on the right.

    SCY

    6 X 75 kick 1:45

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

    10 X 100 2:00
    Choice. swim # 3,6 and 9 at 100%

    WARM DOWN: 4 X 50 easy 1:00

    4450 Y/M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -7/07/09 - LCM

    by , July 6th, 2009 at 02:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    8 X 200
    4 on 4:00
    4 on 3:30

    4 X 100 kick 2:30
    4 x 50 kick 1:15

    6 X 150 3:00
    stroke/free/stroke by 50

    8 X 100 2:00
    odd: easy
    even: fast
    Choice

    10 X 50
    odd: Blocks, sprint 20/easy in
    even: Push, build to race finish.

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout 7/06/09 LCM

    by , July 5th, 2009 at 05:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 100 free 2:00
    4 X 50 kick 1:15
    4 X 100 free 1:50
    4 X 50 kick 1:10
    4 X 100 free 1:40
    4 X 50 kick 1:10

    1 X 100 2:30
    3 X 50 1:15
    Swim the set 4 times through.
    Stroke
    Break between rounds.

    1 X 200 free 3:30
    4 X 50 descend 1-4 1:15
    Swim the set 4 times through.
    50's are choice.

    4 X 50
    From the blocks, 25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    4800M

    Updated July 5th, 2009 at 05:24 PM by SharksMasters

    Categories
    Swim Workouts
  4. SArasota Y Sharks Masters 5:30 Workout - 7/04/09 - SCY

    by , July 3rd, 2009 at 04:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 150 free 2:45
    1 X 200 free negative split 3:30
    4 X 100 free 1:45
    1 X 200 free descend by 50's -

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

    1 X 50 fly 1:00
    1 X 100 50 fly/50 back 2:00
    1 X 150 50 fly/50 back/50 breast 3:00
    1 X 200 IM -
    Swim the set twice. Break between rounds

    1 X 100 50 moderate/50 fast 2:00
    2 x 50 build to fast 1:00
    8 X 25 sprint :30
    Choice. Swim the set twice with a break between rounds.

    6 X 50 1:15 25 underwater/25 fast
    4 X 50 1:00 warm down

    4200Y
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout - 7/03/09 - SCY/LCM

    by , July 2nd, 2009 at 03:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 100 free 2:00
    5 x 100 free 1:45
    10 X 50 kick 1:15
    2 X 200 stroke or IM 4:30

    SCY

    8 X 100 2:00
    odd: stroke; swim at 85/90%
    even: easy free

    4{4 x 50 1:00
    Round 1: 3 moderate/1 fast
    Round 2: 2 mod/2 fast
    Round 3: 1 mod/3 fast
    Round 4: All 4 fast
    No breaks between rounds

    1 X 1000
    swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4600Y/M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout - 7/02/09 -LCM

    by , July 1st, 2009 at 11:20 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 200 free 4:00
    4 X 150 kick 3:45
    4 X 100 IM 2:00

    4 X 100 moderate 1:40
    1 X 400 fast 6:40
    3 X 100 moderate 1:40
    1 X 300 fast 5:00
    2 X 100 moderate 1:40
    1 X 200 fast 3:20
    1 X 100 moderate 1:40
    1 X 100 fast -

    8 X 50
    odd: From the blocks;fast
    even: easy
    Choice

    8 X 25 :45
    sprint 20 with no breath. Stop halfway.

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout - 7/01/09 - LCM/SCY

    by , June 30th, 2009 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 150 free 3:00
    3 X 100 free 1:45
    5 X 100 kick 2:30
    8 X 50 choice 1:00
    Descend 50's 1-4/5-8

    SCY

    8 X 100 IM 1:45
    4 X 200 IM 3:30

    2 X 50 build 1:15 1:00
    1 X 50 @100% 1:15 1:00
    1 X 100 swim down 2:15 2:15
    2 X 50 build 1:15 1:00
    1 X 100 @ 100% 2:00 1:45
    1 X 100 swim down - -
    Swim the set twice. First round is stroke with the slower intervals. Second round is free with the faster intervals.
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4700 M/Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout - 6/30/09 - LCM

    by , June 29th, 2009 at 01:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 100 free 2:00
    4 X 100 kick 2:30
    4 X 100 50 stroke/50 free 2:00
    4 X 100 stroke 2:30

    2 X 300 free 5:00
    4 X 200 free>neg split< 3:20
    4 X 100 free>descend 1-4< 1:40

    3 X 100 stroke 2:15
    1 X 100 easy free 2:15
    Swim the set three times through

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout - 6/29/09 - LCM

    by , June 27th, 2009 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    2 X 100 2:00
    2 X 200 3:40
    2 X 300 5:00

    3 X 100 kick 2:30
    4 X 50 kick 1:15

    1 X 300 IM 6:00
    4 X 50 fly 1:15
    1 X 200 IM 4:00
    4 X 50 back 1:15
    1 X 100 IM 2:00
    4 X 50 breast 1:15

    4 X {3 X 100 Free
    Swim #1 moderate, #2 build, #3 fast
    Round 1: 2:00
    Round 2: 1:50
    Round 3: 1:40
    Round 4: 1:30
    We were unable to do this set on Saturday for undisclosed reasons. So...we'll do it today.

    6 X 50
    odd: from the blocks, build to fast.
    even: easy

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout - 6/27/09 - SCY/LCM

    by , June 26th, 2009 at 03:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 150 free 3:00
    3 X 100 Kick 2:30
    4 X 100 50 stroke/50 free 2:00

    4{3 x 100 Free #1 moderate #2 build #3 fast
    Round 1: 2:00
    Round 2: 1:50
    Round 3: 1:40
    Round 4: 1:30

    SCY

    1 X 100 50 moderate/50 fast 2:00
    2 X 50 build to fast 1:00
    8 X 25 sprint :30
    Swim the set twice through with a break after round 1.
    Choice.

    2 X 50 easy 1:00

    8 X 50 1:15
    25 underwater/25 fast.
    Fins optional.

    2 X 50 easy 1;00

    3900 Y/M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout - 6/26/09 - LCM/SCY

    by , June 25th, 2009 at 02:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    Due to the Shark Open we will be vacating the pool early as warmup for the kids starts at 7.

    LCM

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

    8 X 50 kick 1:15

    4 X 50 stroke 1:15
    1 X 100 easy free 2:00
    Swim the set two times through.

    SCY

    4 X 25 fast :30
    1 X 75 fast 1:30
    1 X 25 easy 1:00
    Swim the set four times.
    Minimum of two rounds should be stroke.

    WARM DOWN: 4 X 50 easy 1:00

    3600 Y/M
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout - 6/25/09 - LCM

    by , June 24th, 2009 at 01:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    2 X 100 2:00
    2 X 200 4:00
    2 X 100 kick 2:30
    Swim the set two times

    1 X 400 7:00
    4 X 50 descend 1-4 1:00
    1 X 300 5:00
    4 X 50 descend 1:00
    1 X 200 3:10
    4 X 5 descend 1:00
    1 X 100 1:30
    4 X 50 descend 1:00

    1 X 100 2:30
    2 X 50 1:15
    Stroke. Swim the set 4 times through.
    Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout - 6/24/09 - SCY/LCM

    by , June 23rd, 2009 at 03:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    The last two days have been fairly tough, we'll back off some today.

    LCM

    WARM UP:
    4 x 100 free 2:00
    3 X 100 kick 2:30
    3 X 100 50 stroke/50 free 2:00
    Swim the set twice

    SCY

    1 X 1000
    Swim with fins

    16 X 50 1:10
    25 fast/25 easy
    #4-8-12-16 are 50 fast

    12 x 25 :40
    sprint 20, no breath

    8 X 50 kick 1:00

    WARM DOWN: 4 X 50 easy 1:00

    4700 Y/M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout - 6/23/09 -LCM

    by , June 22nd, 2009 at 12:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 150 free 3:00
    4 X 50 Kick 1:15
    4 X 100 free 1:45
    4 X 50 kick 1:15
    2 X 100 stroke 2:30


    Let's swim some fast 200's free:
    1 X 100 easy 2:00
    1 X 200 fast 4:00
    1 X 100 easy 2:00
    2 X 200 fast 4:00
    1 X 100 easy 2:00
    3 X 200 fast 4:00
    1 X 100 easy 2:00
    4 X 200 fast 4:00

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout - 6/22/09 - SCY/LCM

    by , June 20th, 2009 at 02:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    5 X 100 free 2:00
    5 X 100 kick 2:30
    5 X 100 50 stroke/50 free 2:00

    SCY

    400 free 6:00
    400 IM 7:00
    300 free 4:30
    300 IM 5:15
    200 free 3:00
    200 IM 3:30
    100 free 1:30
    100 IM -

    3 X{3 X 100 Broken 2:30
    Choice...fast
    Broken :10
    Short break between rounds.
    Swim#1: 75 + 25
    Swim #2 50 +50
    Swim #3 25 + 75

    8 X 50 Kick 1:00

    WARM DOWN: 4 X 50 easy 1:00

    5000Y/M
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout - 6/20/09 - SCY

    by , June 19th, 2009 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    Saturday practice 7 AM, get to sleep in a bit

    SCY

    WARM UP:
    3 X 200 free 3:30
    3 X 200 free 3:00

    5 X 100 kick 2:15

    1 X 150 moderate 2:15
    4 X 50 descend 1-4 1:00
    Swim the set three times through.

    1 X 75 easy 1:30
    2 X 50 sprint 1:00
    Swim the set four times through.

    8 X 50 1:15
    25 underwater/25 fast
    Fins optional.

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout - 6/19/09 - SCY/LCM

    by , June 18th, 2009 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    1 X 100 2:00
    1 X 200 3:30
    1 X 100 kick 2:30
    Swim the set 4 times through

    SCY

    1 X 400 IM 7:00
    2 X 200 IM 3:30
    4 X 100 IM 1:45

    1 X 100 2:00
    2 X 50 1:00
    4 X 25 fast :40
    Stroke. Swim the set three times with a short break between rounds. IM'ers should go 1 round each of fly, back and breast.

    1 X 800 free
    Pull or swim

    WARM DOWN: 4 X 50 easy 1:00

    4700Y/M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 a.m. Workout -6/18/09 - LCM

    by , June 17th, 2009 at 02:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    6 X 100 free 1:50
    2 X 100 kick 2:30
    6 X 100 free 1:40
    2 X 100 kick 2:30

    2 X 400 6:40
    3 X 300 5:00
    4 X 200 Descend 1-4 3:00 or 3:20

    12 X 50 1:15
    odd: easy free
    even: stroke

    WARM DOWN: 4 X 50 easy 1:00

    4900M
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 Workout - 6/17/09 - SCY/LCM

    by , June 16th, 2009 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    4 X 150 50 free/50 stroke/50 free 3:00
    4 X 50 kick 1:30
    3 X 100 free 1:45
    4 X 50 kick 1:30
    3 X 100 stroke 2:30
    4 X 50 kick 1:30

    SCY

    2 X 100 stroke 2:00
    4 X 50 stroke descend 1-4 1:15
    Swim the set 3 times.
    Short break between each round.
    IM'ers: 1 round each, fly, back, breast.

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

    12 X 25 :40
    Sprint 20 yards, no breath.

    WARM DOWN: 4 X 50 easy 1:00

    4500 Y/M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 Workout - 6/16/09 - LCM

    by , June 15th, 2009 at 03:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    8 X 200 Free
    4 on 4:00
    4 on 3:30

    4 X 100 Kick 2:30
    6 X 50 Kick 1:15

    3 X 100 Stroke 2:30
    1 X 100 Free easy 2:30
    Swim the set two times

    4 X 100 Free 1:40
    1 X 400 Free 6:40
    2 X 100 Free 1:40
    1 X 200 Free FAST

    WARM DOWN: 4 X 50 easy 1:00

    4500M
    Categories
    Swim Workouts