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Sarasota Y Sharks Masters GOLD Workout

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  1. Sarasota Y Sharks Masters 5:30 Workout -11/20/09 -SCY

    by , November 19th, 2009 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 150 2:30
    4 X 100 1:30
    4 X 75 1:15
    4 X 50 :45

    6 X 50 kick 1:15

    10 X 50 1:05
    #3-6-9 are fast
    #10 is easy

    1500 swimmers: 8 X 50 1:00
    odd: easy, perfect stroke
    even: race pace

    others:
    1 X 400 6:00
    8 X 50 descend 1-4/5-8 1:00
    1 X 300 4:30
    6 X 50 descend 1-3/4-6 1:00
    1 X 200 3:00
    4 X 50 descend 1-4 1:00
    1 X 100 1:30
    2 X 50 fast 1:00

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout -11/19/09 -SCY

    by , November 18th, 2009 at 04:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:15
    4 X 75 1:15
    4 X 50 :45
    Swim it twice.

    6 X 50 kick 1:15

    1 X 100 easy 2:00
    6 X 25 fast :45
    1 X 75 easy 2:00
    5 X 25 fast :45
    1 X 50 easy 2:00
    4 X 25 fast :45
    1 X 50 easy

    1500 swimmers:
    8 X 50 1:00
    odd: easy
    even: race pace

    others:
    1 X 300
    3 X 100
    Swim it three times.
    Round 1 intervals: 4:30 1:30
    Round 2: intervals 4:00 1:20
    Round 3: intervals 3:45 1:15

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  3. SArasota Y Sharks Masters 5:30 Workout -11/18/09 -SCY

    by , November 17th, 2009 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 300 5:00
    2 X 150 2:15
    3 X 100 1:30
    6 X 50 :45

    6 x 50 kick 1:15

    1 X 50 easy 1:00
    4 X 25 fast :50
    1 X 25 easy 1:40
    Swim it 4 times, choice.
    1:40 on easy 25 will provide rest.

    1500 swimmers:
    8 X 50 1:00
    odd: easy, perfect
    even: race pace

    Non meet swimmers:
    4 X 200 3:00
    4 X 100 1:20
    4 X 100 1:15
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 Workout -11/17/09 -SCY

    by , November 16th, 2009 at 02:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    Sorry I missed a few days. Busy hosting our SCM meet which went quite well. Looks like all the Sharks posted some great times. We'll continue with the taper this week as we compete again next Sunday.

    SCY

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Swim it twice, round 1 intervals left, round 2 right.

    6 X 50 kick 1:15

    1 X 50 easy 1:00
    1 X 100 build to fast 2:00
    1 X 50 easy 1:00
    Swim the set 4 times.
    Build 100 is choice

    1500 swimmers: 10 X 50 1:00 odd: easy even: race pace

    other meet swimmers: 12 X 25 @100% 1:00

    Set for non meet swimmers:
    1 X 400 6:00
    2 X 200 3:00
    1 X 300 4:15
    2 X 150 2:10
    1 X 200 2:40
    2 X 100 1:20

    WARM DOWN: 4 X 50 easy 1:00

    Updated June 29th, 2010 at 08:24 PM by SharksMasters

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 Workout -11/13/09 -SCY

    by , November 12th, 2009 at 07:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 1:40
    4 X 100 1:35
    4 X 100 1:30

    6 X 50 kick 1:15

    3 X 150 50 free/50 stroke/50 free 2:45

    8 X 25
    odd: build to race finish
    even: blocks, breakout and coast

    400/1500 swimmers:
    8 X 50
    odd: easy, perfect stroke
    even: @race pace

    WARM DOWN: 4 X 50 easy 1:00

    2150/2550Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 Workout -11/12/09 -SCY

    by , November 11th, 2009 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    Another taper day.

    SCY

    WARM UP:
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    2 X 50 :50 :45
    Swim it three times.
    Round 1 intervals left. Rounds 2 & 3 right.

    6 X 50 kick 1:15

    1 X 75 easy 1:30
    1 X 50 fast 1:30
    Swim it 4 times. Choice.

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

    400/1500 swimmers:
    8 x 50 1:00
    odd: easy, perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00

    2200/2600Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout -11/11/09 -SCY

    by , November 10th, 2009 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 x 100 1:40
    4 X 50 :50
    4 X 100 1:30
    4 X 50 :45

    6 X 50 kick 1:15

    4 X 100 free 2:00
    #1 moderate
    #2 75 moderate/25 fast
    #3 50 moderate/50 fast
    #4 25 moderate/75 fast

    8 X 25
    odd: build to race finish
    even: Blocks, sprint 20 yards

    400/1500 swimmers:
    8 X 50 1:00
    odd: easy, perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00

    2700Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 Workout -11/10/09 -SCY

    by , November 9th, 2009 at 03:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:20
    3 X 100 1:30
    4 X 75 *25free/25 stroke/25free* 1:30

    3 X 100 kick 2:15

    10 X 50 1:15
    Choice.
    #3-6-9 are fast. All others perfect stroke.

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

    **Race pace swim**
    1 X 50 from the blocks

    400/1500 swimmers: 8 X 50 odd: perfect stroke even: race pace 1:00

    WARM DOWN: 4 X 50 easy 1:00

    2650Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout -11/09/09 -SCY

    by , November 8th, 2009 at 11:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    One practice week until the meet.

    SCY

    WARM UP:
    4 X 100 1:40
    4 X 100 1:30
    6 X 50 1:00
    50's: fl/fr, ba/fr, br/fr repeat

    4 X 75 kick 1:45

    6 X 100 free 2:00
    Swim at 85/90%

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

    400/1500 swimmers:
    10 X 50 1:00
    odd: perfect stroke, easy
    even: race pace (400 or 1500)

    WARM DOWN: 4 X 50 easy 1:00

    2400/2900Y
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -11/07/09 -SCY

    by , November 6th, 2009 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    6 X 50 kick 1:15

    1 X 100 moderate 1:45
    4 X 50 descend 1-4 1:15
    Choice.
    Swim the set twice

    1X 50 easy 1:00
    4 X 25 fast :40
    1 X 50 fast*from the blocks*
    Complete the set 4 times.

    6 X 50 1:15
    25 underwater/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 Workout -11/06/09 -SCY

    by , November 5th, 2009 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 100 free 1:40
    4 X 50 kick 1:10
    4 X 100 IM 1:50
    4 X 50 kick 1:10

    3 X 100 1:30
    1 X 150 negative split 2:30
    Freestyle set. Swim it three times.

    Choice of sets:

    12 X 50 1:00
    odd; perfect stroke, easy.
    even: race pace(400 or 1500)

    OR:
    8 X 50 1:15
    odd: easy
    even:fast

    WARM DOWN: 4 X 50 easy 1:00

    3350Y/3150Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 Workout -11/05/09 -SCY

    by , November 4th, 2009 at 06:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Swim it twice. Round 1 left, round 2 right.

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

    1 X 100 moderate 2:00
    1 X 50 fast 1:00
    1 X 50 easy 1:30
    Swim it 4 times.
    Choice, IM'ers 1 round of each.

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

    1 X 75 easy swim

    2 X 50 blocks @ race pace

    WARM DOWN: 4 X 50 easy 1:00

    3075Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -11/04/09 -SCY

    by , November 3rd, 2009 at 05:12 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 --
    Swim it twice. Round 1 intervals left, round 2 right.

    2 X 100 kick 2:10
    6 X 50 kick 1:05

    1 X 100 stroke 2:00
    2 X 50 stroke 1:15
    Swim the set three times, breaking between rounds.
    IM'ers should do a round each of fly, back, breast.

    1 X 100 easy
    1 X 50 fast
    Choice.
    We'll swim it 4 times through.
    50's are @100% and off the blocks.
    No intervals, we'll go when ready.

    400 & 1500 swimmers: 14 X 50 1:00
    odd: easy, perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00

    3100Y/3800Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -11/03/09 -SCY

    by , November 2nd, 2009 at 05:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    2 X 200 3:20
    2 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30

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

    5 X 100 free 1:40
    1&2 are negative split. Descend 3-4-5 to fast.

    1 X 125 easy
    1 X 100 fast
    1 X 100 easy
    1 X 75 fast
    1 X 125 easy
    1 X 50 fast
    1 X 75 easy
    All fast swims are from the blocks.
    Choice. No intervals, we'll go on coach.

    WARM DOWN: 4 X 50 easy 1:00

    3050Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 Workout -11/02/09 -SCY

    by , October 29th, 2009 at 03:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    Two practice weeks left before Bridge the Bay. We'll drop the yardage some more. Some distance pace sets will be offered for those swimming the 400 and 1500.

    SCY

    WARM UP:
    6 X 50 free 1:00
    6 X 50 kick 1:10
    4X 75 25 free/25 stroke/25 free 1:20
    3 X 100 free 1:40

    3 X 100 free 1:30
    3 X 100 free 1:20
    1 X 100 easy 2:00
    3 X 100 IM 1:45
    3 X 100 IM 1:40

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

    OPTIONAL: For 400/1500 swimmers
    16 X 50 1:00
    odd: easy, perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00

    3000/3800Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 Workout -10/30/09 -SCY

    by , October 29th, 2009 at 03:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    4 X 50 :50
    2 X 100 1:40
    1 X 200 3:20
    Swim it two times.

    2 X 100 kick 2:15
    4 X 50 kick 1:05

    4 X 200 pull 3:00
    1 X 100 easy 2:00
    4 X 200 pull 2:40
    1 X 100 easy -
    Neg split the first 4 200's. Descend the second four 1-4.

    8 X 50 1:30
    25 sprint & good turn/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    3800Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 Workout -10/29/09 -SCY

    by , October 28th, 2009 at 02:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP:
    3 X 100 free 1:40
    3 X 100 kick 2:10
    3 X 100 IM 2:00
    Swim it two times.

    1 X 200 moderate free 3:30
    4 X 75 descend 1-4 1:30
    8 X 25 fast :40
    Choice.
    Swim the set twice.

    I will give the swimmers their choice of the following two sets. Set 1 is a speed set, Set 2 is distance free.

    SET 1:
    12 X 50 1:10
    odd: easy, perfect stroke
    even: fast

    SET 2:
    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 X 300 4:00
    6 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    3800Y(Set 1)
    5000Y(Set 2)
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 Workout -10/28/09 -SCY

    by , October 27th, 2009 at 04:41 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 08:21 PM by SharksMasters

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

    by , October 26th, 2009 at 12:48 PM (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 08:22 PM by SharksMasters

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

    by , October 23rd, 2009 at 02:19 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 08:23 PM by SharksMasters

    Categories
    Swim Workouts