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Sarasota Y Sharks Masters GOLD Workout

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  1. Sarasota Y Sharks Masters 5:30 Workout - 5/22/09 - SCY/LCM

    by , May 21st, 2009 at 03:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP: 2 X 250, 1 X 300 (ALL CHOICE)

    2 X 300 FREE 4:30
    2 X 200 IM 3:30
    2 X 100 KICK 2:15
    COMPLETE THE SET TWO TIMES. TAKE A SHORT BREAK BETWEEN SETS.

    8 X 50 KICK 1:00

    LCM

    4 X 200 FREE 3:15
    8 X 100 FREE 1:30
    PULL

    5400 Y/M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/21/09 - LCM

    by , May 20th, 2009 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP: 2 X 200, 1 X 400 (All Choice)

    400 6:40
    300 5:00
    200 3:20
    100 1:40
    400 6:00
    300 4:30
    200 3:00
    100 --

    6 X 100 2:00
    Swim stroke/free by 50

    1 X 100 2:15
    1 X 50 Fast 1:45
    Repeat the set 4 times, all stroke. IM swimmers should swim 1 round of each stroke. Adequate rest built in after the fast 50.

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/20/09 - SCY

    by , May 19th, 2009 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP: 400, 300, 200 (All Choice)

    3 X 100 1:30
    1 X 150 Negative split 2:30
    Repeat the set 4 times

    2 X 100 1:30
    1 X 50 Fast
    Repeat the set 4 times

    LCM

    2 X 150 Kick 3:40
    2X 100 Stroke 2:20
    Repeat the set 2 times

    8 X 50 Choice 1 :15
    Swim each 50 25 fast/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    5300 Y/M

    Updated May 20th, 2009 at 01:31 PM by SharksMasters

    Categories
    Swim Workouts
  4. sarasota Y Sharks Masters 5:30 a.m. Workout - 5/19/09 - LCM

    by , May 18th, 2009 at 02:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP: 2 X 200, 2 X 250 (All Choice)

    2 X 400 Free 6:40
    4 X 100 Stroke 2:20
    2 X 400 Free 6:40
    4 X 100 Kick 2:40

    6 X 100 IM 2:00

    12 X 50 Choice 1:10
    #3,6,9, and 12 are Fast.

    WARM DOWN: 4 X 50 easy 1:00

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

    by , May 16th, 2009 at 11:02 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP: 2 X 250, 2 X 150 (All Choice)

    4 X 100 Descend 1-4 1:45
    3 X 50 1:00
    Repeat the set 4 times through, freestyle. 50"s: #1 moderate, #2 build, #3 is fast.

    5X 100 Kick 2:30

    4 X 100 descend 1-4 2:20
    Repeat the set twice, total of 8 100's.
    Choice stroke, no IM or Free. same stroke within group of 4.

    WARM DOWN: 4 X 50 easy 1:00

    4500M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/16/09 - SCY

    by , May 15th, 2009 at 01:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    Our time is limited on Saturdays, so we usually go a bit shorter with a focus on speed.

    WARM UP SET:FREESTYLE
    4 X 100 1:45
    1 X 400 6:00
    4 X 75 1:15
    1 X 300 4:30
    4 X 50 :45
    1X 200 --
    1800Y


    1 X 125 Build to fast 2:00
    1 X 75 Fast 1:30
    1 X 50 easy 1:00
    Swim the set 4 times through. Descend the 75's 1-4. Choice.
    1000Y

    1 X 300 Kick

    16 X 50 1:00
    Odd swims: Easy
    Even swims: Fast
    Choice.
    800Y

    WARM DOWN: 4 X 50 easy 1:00
    200Y

    4100Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 Workout - 5/15/09 - SCY/LCM

    by , May 14th, 2009 at 01:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    WARM UP: 3 X 200, 2 X 100 (All Choice)
    800Y

    2 X 200 Free 3:00
    4 X 100 IM 1:45
    1 X 200 Kick 5:00
    Swim the set two times through.
    2000Y

    10 X 50 Kick 1:00
    500Y

    LCM

    3 X 400 Pull 6:00 or 6:40
    1200M

    WARM DOWN: 4 X 50 easy 1:00
    200M

    4700 Y/M

    Updated May 15th, 2009 at 01:21 PM by SharksMasters

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/14/09 - LCM

    by , May 13th, 2009 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP: 2 X 200, 2 X 150 (All Choice) 700M.

    1 X 300 Free 5:00
    1 X 200 IM 4:00
    1 X 100 Kick 3:00
    Repeat the set 3 times. Enjoy the extra rest after the kick. 1800M.

    8 X 100 Free 1:45
    Build each swim. Be prepared to swim fast in the next set. 800M.

    1 X 50 Fast
    1 X 50 Easy
    2 X 50 Fast
    1 X 50 Easy
    3 X 50 Fast
    1 X 50 Easy
    4 X 50 Fast
    1 X 50 easy
    Do all the 50's on a 1:20 interval. Best to pick 1 stroke for the fast swims. Easy swims are freestyle. 700M.

    WARM DOWN: 4 X 50 easy 1:00. 200M.

    4200M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30am Workout - 5/13/09 - SCY/LCM

    by , May 12th, 2009 at 01:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP: 1 X 300, 1 X 200, 1 X 100 (All Choice)

    1 X 800 Free
    Swim or pull

    4 X 200 3:00
    2 X 50 moderate 1:00
    3 X 200 3:00
    4 X 50 build 1:00
    2 X 200 3:00
    6 X 50 fast 1:00
    1 X 200 fast
    All Freestyle

    LCM

    8 X 100 2:20
    Odd swims: Kick
    Even swims: Choice stroke, no free

    WARM DOWN: 4 X 50 easy 1:00

    5000 Y/M
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/12/09 - LCM

    by , May 11th, 2009 at 12:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP: 3 X 200, 2 X 150 (All Choice)

    2 X 400 6:40
    4 X 200 3:20
    4 X 100 1:40

    1 X 50 1:15
    1 X 100 2:15
    1 X 100 Kick 3:00
    Repeat 4 times through.
    Stroke of choice, no free

    10 X 50 1:15
    25 Fast/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30am Workout - 5/11/09 - SCY/LCM

    by , May 8th, 2009 at 02:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP: 3X 250 (All Choice)

    1 X 300 Free 4:30
    2 X 150 50 fly/back/breast 2:45
    4 X 50 1 of each stroke 1:00
    Repeat the set 3 times. Short break between rounds.

    1 X 200 Kick 4:30
    1 X 100 Kick 2:15
    4 X 50 Kick 1:15

    Move to LC

    1 X 800 Pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/8/09 - SCY

    by , May 7th, 2009 at 02:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will be going easy today, Hurricane Man Open Water event Saturday AM. No Saturday practice this week.

    WARM UP: 3 X 200, 2 X 150 (All Choice)

    4 X 200 Free 3:00
    4 X 200 IM 3:30
    4 X 100 Kick 2:15

    Hurricane Man swimmers warm down: 4 X 50 1:00

    Others:

    400 6:00
    4 X 100 1:30
    Swim the set 2 times through, no break. Warm down as above.

    2900 Y/4500 Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/7/09 - LCM

    by , May 6th, 2009 at 05:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP: 2 X 200, 1 X 300 (All Choice)

    1 X 300 5:00
    4 X 50 Descend 1:00
    1 X 200 3:20
    4 X 50 Descend 1:00
    1 X 100 1:40
    4 X 50 Descend 1:00
    Freestyle set, good speed on the 50"s.

    5 X 100 Kick 2:30

    3 X 100 2:15
    Repeat the set 3 times for a total of 9 100's.
    Descend each group 1-3.
    Swim the set choice stroke no free, same stroke within each round.
    Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    3500 M
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/6/09 - SCY

    by , May 5th, 2009 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    Most of the Sharks are swimming in the Hurricane Man Open Water swim this Saturday...I'll shorten things up for the rest of the week

    WARM UP: 3 X 250 (All Choice)

    1 X 400 Free 6:00
    1 X 300 IM 5:15
    1 X 200 Kick 5:00
    Swim the set two times through.

    50 Fly 1:00
    50 Fly/50 Back 2:00
    50 Fly/50 Back/50 Breast 3:00
    200 IM 4:00
    Swim the set two times through. Short break between rounds.

    WARM DOWN: 4 X 50 1:00

    3750 Y

    Updated May 6th, 2009 at 08:22 AM by SharksMasters

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/5/09 - LCM

    by , May 4th, 2009 at 01:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP: 2 X 200, 2 X 150 (All Choice)

    5 X 400 Free 6:40
    Swims 1 & 2: Long and strong.
    Descend swims 3-4-5.

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

    2 X 100 2:00
    4 X 50 Descending 1:15
    Repeat set 3 times through.
    Fly, Back or Breast. IM'ers go 1 round of each.

    WARM DOWN: 4 X 50 1:00

    4700 M

    Updated May 4th, 2009 at 01:24 PM by SharksMasters

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30am Workout - 5/4/09 - SCY/LCM

    by , May 3rd, 2009 at 02:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP: 3 X 200, 2 X 150 (All Choice)

    3 X 100 2:00
    1 X 200 Free 3:30
    Repeat set 4X through. For the 100s:
    Round 1: Fl/Ba by 50
    Round 2: Ba/Br
    Round 3: Br/Fr
    Round 4: IM
    (200 free is recovery)

    2 X 200 Kick 4:30
    2 X 100 Kick 2:15
    (All Choice)

    Kids are out - Move to long course pool

    1 X 600 10:00 (1:40 base)
    2 X 300 4:30 (1:30)
    (Freestyle, pull or swim)

    WARM DOWN: 4 X 50 1:00

    4900 Y/M

    Updated May 3rd, 2009 at 02:57 PM by SharksMasters

    Categories
    Swim Workouts
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