31.8.15

Workout For Week of Aug 31 2015


Monday, August 31, 2015
1             x400                     Warm Up                           
3             x100      2:40       Kick       IM
5             x100      2:00       Swim     IM/Fr by100m
8             x50        1:00       Pull        Head up/Minimum breath by25m Paddles
6             x100      1:40       Pull        1-3Des                                               Optional: Paddles
4             x50        1:30       Swim     Under water as long as possible    Fins
1             x200                     Swim Down
               2600                     TOTAL DISTANCE

Wednesday, Sep 2, 2015
1             x400      till6:40  Warm Up
8             x50        1:10       Drill       Kick/Swim by25m
10           x100      2:00       Pull        MAIN SET
12           x25        0:25       Swim     Easy/Hard/Hard   Optional:Paddles or Fins
1             X200                    Swim Down
               2300                     TOTAL DISTANCE


Saturday, Sep 5, 2015
1             x400                     Warm Up
6             x50        1:15       Kick       Side                                                                                  Fins
10           x25        0:35       Kick       odds-Under water kick/Swim by12.5m, evens-Hyp swim
6             x50        1:05       Drill       One arm
10           x25        0:30       Drill       Fist/Swim by25m
12           x50        1:05       Swim    
4x 12.5m Hard,4x last 125.m Hard,2x 25m Hard,2x last 25m Hard
6             x100      1:45       Pull        1-3 Descending                                              Paddles
9             x50        0:55       Pull        1-3 Descending                                              
9             x50        1:05       Swim     Jump out 1-3 Descending time
1             x200                     Swim Down                                      

               3800                     TOTAL DISTANCE

SOLT Workout for Tue Sept 1 2015


WARM UP
IN GYM

4 Laps Around The GYM

RT Length of GYM (10 slow Air Squats and 20 sit-ups between each set below):
Lunges (keep arms overhead)
High Knees
Butt Kickers
Inchworm/Lizard

IN STUDIO
Hip Opening/Back Stretches (2 sets of 30 seconds each)
Tough Toes
Warrior Pose
Pigeon
Fire Hydrant (Dog)

Tabata (6 sets of 20 seconds on / 10 seconds off):

Upper Body Focus Sets:
1. Tricep Pull (with Band)
2.  Pull Up (assisted and controlled with Band)
3.  DB Push Press

Lower Body Focus Sets:
4.  Hamstring Curl w/ Yoga Ball
5.  KB Swing or KB Deadlift
6.  Jumping Split Squat

Core/Cardio
7.  Jump Rope
8.  Plank (all sorts)
9.  Knees to chest

Lower Back Stretches (http://breakingmuscle.com/yoga/heal-your-lower-back-pain-with-these-5-yoga-poses)


26.8.15

Test Set Results For Aug 26 2015

20x50 Swim @ 1:00 Alex Masa Shane James
Average 00:34.0 00:35.9 00:43.2 00:37.0
Spread 00:02.0 00:03.0 00:10.0 00:04.0
1 00:33.0 00:34.0 00:36.0 00:34.0
2 00:34.0 00:34.0 00:38.0 00:36.0
3 00:34.0 00:35.0 00:41.0 00:38.0
4 00:35.0 00:36.0 00:42.0 00:37.0
5 00:34.0 00:36.0 00:43.0 00:37.0
6 00:34.0 00:36.0 00:44.0 00:38.0
7 00:34.0 00:37.0 00:44.0 00:36.0
8 00:34.0 00:36.0 00:44.0 00:38.0
9 00:34.0 00:36.0 00:44.0 00:37.0
10 00:34.0 00:37.0 00:44.0 00:38.0
11 00:34.0 00:37.0 00:44.0 00:38.0
12 00:34.0 00:37.0 00:44.0 00:38.0
13 00:35.0 00:36.0 00:44.0 00:37.0
14 00:34.0 00:36.0 00:44.0 00:37.0
15 00:34.0 00:36.0 00:44.0 00:37.0
16 00:34.0 00:36.0 00:44.0 00:37.0
17 00:34.0 00:36.0 00:44.0 00:37.0
18 00:34.0 00:36.0 00:46.0 00:37.0
19 00:34.0 00:36.0 00:46.0 00:37.0
20 00:33.0 00:34.0 00:44.0 00:35.0

24.8.15

Swim Workout Week of Aug 24 2015

Monday, Aug 24, 2015

1             x400                     Warm Up
2             x200      3:20       Pull                                                     Buoy & Paddles
4             x100      2:00       Pull        Fist                                       Buoy
9             x50        0:55       Pull        1-3 Descending time         Buoy
4             x100      2:10       Kick       NO board                            Fins
8             x50        1:00       Swim     Sprint/Easy by25m
1             x200                     Swim Down
               2650                     TOTAL DISTANCE

Wednesday, Aug 26, 2015

1             x600                     Swim/Kick/Pull/Swim by150m
6             x100      2:00       Drill       Choice drill/swim by50m
MAIN SET
20           x50        1:00       Swim    
1             X200                    Swim Down
               1500                     TOTAL DISTANCE


Saturday, Aug 29, 2015

1             x400                     Warm Up
8             x75        1:30       Kick/Fist/Swim by25m
1             x25        0:25       Swim     Sprint
1             x50        1:05       Swim     Easy
1             x75        1:30       Swim     Fly/Ba/Br
1             x100      2:00       Swim     DPS
               x4set
10           x100      1:40       Pull                                                     Buoy & Paddles
8             x50        1:00       Swim     Jump out
8             x25        0:35       Swim     Hard/Hard/Easy
1             x200                     Swim Down                                      

               3800                     TOTAL DISTANCE

11.8.15

Workout for week of Aug 12 2015

Wednesday, Aug 12, 2015

1             x400      till6:45  Warm Up
20           x100      2:00       Swim: TEST SET
1             x200                     Swim Down
               2600                     TOTAL DISTANCE


Saturday, Aug 15, 2015

1             x400                     Warm Up
4             x100      2:10       Drill       Fist 1-4 Descending  time
8             x50        1:10       Drill       Odds-Kick/Swim, Evens-Swim/Kick
8             x50        0:55       Pull                                                     Buoy
2             x200      4:20       Kick                                                    Fins
4             x100      1:40       Pull                                                     Buoy&Paddles
1             x300      6:30       Kick                                                    Fins&Board
2             x200      3:10       Pull                                                     Buoy&Paddles
4             x25        0:40       Swim     Sprint/Easy by12.5m
4             x40        0:50       Swim     Sprint/Easy by20m
4             x50        1:00       Swim     Sprint/Easy by25m          
1             x50                       Swim     Sprint
1             x200                     Swim Down                                      

               3810                     TOTAL DISTANCE

3.8.15

Swim Program for Week of Aug 3 2015

Monday, Aug 3, 2015
1             x400                     Warm Up                           
10           x50        1:05       Drill       odds-kick/swim by25m, evens-fist
4             x50        0:55       Swim     1-4 Descending time
2             x100      2:00       Swim     Easy/Hard by100m
1             x200      3:20       Swim     DPS                                                     Optional:buoy ,paddles
1             x50        1:15       Swim     Sprint
               x2Set
8             x25        0:45       Swim     Under water/Sprint/Easy by25m
1             x200                     Swim Down
               2600                     TOTAL DISTANCE

Wednesday, Aug 5, 2015
1             x400                                    Warm Up
Technique Set
8             x50        1:10       Swim     IM switch                                           Pea paddles                       
6             x50        1:10       Swim     DPS                                                     Buoy, Paddles
3             x200      4:00       Swim     4times dolphin kick by25m x8                     Fins
Main Set
10           x50        ###        PullorSwim                         Minimum circle[ex.0:40,0:45]                     
2             x50        3:00       Swim     Sprint   
1             X200                    Swim Down
               2500                     TOTAL DISTANCE

Saturday, Aug 8, 2015
1             x400                     Warm Up
2             x50        1:10       Swim     Kick/Swim by25m
2             x50        1:00       Drill       Any
3             x50        1:00       Swim     1-3 Descending
               x2set
4             x200      3:10or3:20         
2             x400      6:00or6:20
1             x800                                    MAX effort
                              Swim optional:Buoy,Paddles,Fins
4             x25        0:50       Swim     Under water/Sprint by25m
1             x200                     Swim Down                                      

               3800                     TOTAL DISTANCE