22.3.15

SOLT Workout For Tues Mar 24th, 2015



WU (JOG/HK/BK/IW-L) with 10 Air Squats between sets

5 Rounds of Following:
15 Seconds Jump Jacks
15 Seconds Mountain Climbers
15 Seconds Squat Position
15 Seconds Push Ups
30 Seconds Rest (stretch legs during rest)

10 Stations to Tabata (6 rounds of each)

Lower Body Stations
Jumping Split Squats (touch fingers on floor at bottom of jump)
Squats (stay in squat position during rest)
KB dead lift

Upper Body Stations
Tricep Curl (using band or DB)
[TBD - ]
Push ups with legs elevated (yoga ball or bench)

CORE
Plank Variations
Bird Dog or Superman
V Sit on Mat

SPRINT
2 Sprints to half court


Back Stretches

Workout For Weel of March 23rd 2015



Monday, Mar 23, 2015

1x400                   Warm Up                           
4x100    2:00       Drill       Fist/One arm by50m                                      
9x50      1:00       Pull        1-3 Descending time        
6x50      0:55       Pull        Hyp6or7                            
5x50      0:45       Pull                                                                                   Paddles
2x200    4:10       Kick                                                                                  Fins
10x25    0:40       Swim     Easy/Sprint by25m
1x200                   Swim Down
2650                     TOTAL DISTANCE

Wednesday, Mar 25, 2015

1x400    till6:45  Warm Up
4x100    2:00       Swim     Choice
10x50    3:00       Swim     TEST SET
1X200                  Swim Down
1500                     TOTAL DISTANCE

Saturday, Mar 28, 2015

1x400                   Warm Up
6x50      1:00       Kick                                                                                  Fins
4x100    2:10       Swim     1-4 Descending time                                       Pea Paddles
3x400    6:50       Swim                                                                                Paddles
3x200    3:30       Swim   1-3 Descending time
3x100    2:00       1st Pull w/paddles-DPS, 2nd Pull-Firm, 3rd Swim-Hard                                         
1x50      1:15       Swim     Easy
1x25      0:25       Swim     Sprint
1x25      0:30       Swim     Sprint
X4set    
1x200                   Swim Down                                      
3800                     TOTAL DISTANCE


16.3.15

SOLT WORKOUT FOR 3/17



WU (JOG/HK/BK/IW-L) with 10 Air Squats between sets

3 Rounds of Following:
15 Seconds Jump Jacks
15 Seconds Mountain Climbers
15 Seconds Squat Position
15 Seconds Push Ups
30 Seconds Rest (stretch legs during rest)

10 Stations to Tabata (6 rounds of each)
Lower Body Stations
Jumping Squats (touch fingers on floor at bottom and basketball net at top)
Soldier Pose
Reverse Hamstring Curl on Yoga Ball

Upper Body Stations
Tricep Curl (using band or DB)
Shoulder Flex exercises
DB Press (or KB Push Press)

CORE
Wood Cutter w/ Medicine Ball
Bird Dog or Superman
KB Swing

SPRINT
2 Sprints to half court

Cool Down - Practice Daily Drills to Combat Back Pain

http://breakingmuscle.com/mobility-recovery/10-short-daily-drills-to-combat-back-pain

13.3.15

Workout for Week of March 16 2015





Monday, Mar 16, 2015
1x400                   Warm Up            
5x100    1:50       Pull        Hyp6or7                                           Paddles
5x100    1:45       Swim Hyp4or5                                 
6x50      0:45       Swim     Firm                                                    Fins                      
8x25      0:45       Kick       [3xHard/1Easy]x2set                      Board
8x25      0:40       Swim     Under water/Head up/Easy/Sprint x2set
1x200                   Swim Down
2600                     TOTAL DISTANCE

Wednesday, Mar 18, 2015
1x400                                  Warm Up
Technique Set
4x50      1:15       Drill       One leg licl                                       
4x50      1:10       Drill       Finger tip                            Buoy, Paddles
4x100    2:00       Swim     5times kick by25m           Fins
Endurance Set
4x100    ###        Pull        Minimum circle[ex.1:20,1:30]
[8x25]                  Pull                                     
4x50      2:00       Swim     Sprint   
1X200                  Swim Down
2200                     TOTAL DISTANCE

Saturday, Mar 21, 2015
1x400                   Warm Up
10x100  2:15       Drill       [IM order x4, IM x1] x2set
                                             Fly: 5kick-1pull/4kick-1pull/3kick-1pull/Swim
                                             Ba: One arm 50m/catch up/Swim
                                             Br: 5kick-1pull/4kick-1pull/3kick-1pull/Swim
                                             Fr: One arm 50m/catch up/Swim
3x300    5:30       Pull        Hyp3/5/7/3/5/7  by50m    Buoy     
4x25      0:25       Pull        Firm                                                    Buoy, Paddles
1x50      1:10       Pull        DPS                                                     Buoy, Paddles
xSET
12x25    0:45       Swim     Under water/Easy by25m
4x50      2:00       Swim     Sprint                  
1x200                   Swim Down                                      

3600                     TOTAL DISTANCE

11.3.15

Test Set Results for Mar 11 2015








Back stroke
10x100 Swim @ 2:00 Alex  James S Masa I Kirk Dominic Steve
Average 01:13.4 01:11.6 01:16.2 01:18.5 01:24.1 01:19.8
Spread 00:02.0 00:01.0 00:07.0 00:08.0 00:04.0 00:02.0
1 01:13.0 01:11.0 01:12.0 01:14.0 01:21.0 01:20.0
2 01:12.0 01:12.0 01:13.0 01:15.0 01:23.0 01:21.0
3 01:14.0 01:12.0 01:14.0 01:16.0 01:24.0 01:20.0
4 01:14.0 01:12.0 01:17.0 01:17.0 01:25.0 01:20.0
5 01:14.0 01:11.0 01:17.0 01:19.0 01:24.0 01:20.0
6 01:13.0 01:17.0 01:19.0 01:25.0 01:19.0
7 01:14.0 01:18.0 01:21.0 01:25.0 01:19.0
8 01:14.0 01:18.0 01:22.0 01:25.0 01:20.0
9 01:14.0 01:19.0 01:22.0 01:25.0 01:20.0
10 01:12.0 01:17.0 01:20.0 01:24.0 01:19.0

9.3.15

SOLT WORKOUT for March 10 2015



WU (include 5 DB man makers between each RT length of gym):

4 Laps
High Knees
Butt Kickers
Lizard Walk/Inchworm
Side Step Shuttfle

TABATA (6 each station / 20 seconds on & 10 seconds rest)
Squat (rest is 10 seconds in squat position)
Warrior Pose
KB Deadlift or KB Swing

Push Up (rest is 10 seconds in plank position)
Shoulder/Tricep Stretch (demonstrate tomorrow)
DB or KB Press (do not let elbow angle do dip under 80 or 90 degrees)
Shoulder Stretch (demonstrate tomorrow)
Tricep Band Stretch

Mountain Climbers
Bridge
Straight Leg DB dead lift
Superman

5 BB Ball Court Length Sprints EMOTM 

Workout For Week of Mar 9 2015

Monday, Mar 9, 2015

1             x400                     Warm Up                           
6             x100      2:00       Swim     IM/Fr by100m
15           x50        0:55       Pull                       1-3 Descending time                      Buoy     
8             x50        0:50       Swim                                                                           Optional: Fins
6             x50        1:20       Swim     Kick under water/easy by25m                      Fins
1             x200                     Swim Down
               2650                     TOTAL DISTANCE

Wednesday, Mar 11, 2015

1             x400      till6:45  Warm Up
6             x50        1:10       Drill       Kick/Swim by25m
10           x100      2:00       Swim     TEST SET
8             x25        0:35       Swim     Easy/Hard/Hard   Optional:Paddles or Fins
1             X200                    Swim Down
                              2100                     TOTAL DISTANCE


Saturday, Mar 14, 2015

1             x400                     Warm Up
6             x200      3:20       Pull                       Even pace                                          Buoy, Paddles                   
8             x50        1:00       Swim     IM switch
6             x50        1:00       Swim     Hyp3/5/7 by50m
6             x50        1:00       Swim     1-3 Des
3             x100      2:10       K-P        Kick/Pull by25m without board&buoy
6             x25        0:25       Swim     Hyp3                                                                 Optional:Fins
6             x25        0:30       Swim     Hyp5
12           x25        0:40       Swim     Odds-Sprint/Evens-Minimum breath          
1             x200                     Swim Down                                      

               3700                     TOTAL DISTANCE

4.3.15

Test Set Results for Mar 3 2015



20x100 Pull @ 2:00 Bruce Shane James Dominic James S* Steve
Average 01:19.0 01:19.5 01:24.8 01:25.7 01:16.8 01:15.4
Spread 00:04.0 00:07.0 00:04.0 00:06.0 00:05.0 00:03.0
1 01:19.0 01:14.0 01:22.0 01:22.0 01:18.0 01:14.0
2 01:20.0 01:18.0 01:25.0 01:25.0 01:18.0 01:15.0
3 01:21.0 01:20.0 01:24.0 01:25.0 01:19.0 01:15.0
4 01:21.0 01:21.0 01:26.0 01:25.0 01:18.0 01:15.0
5 01:19.0 01:19.0 01:25.0 01:25.0 01:18.0 01:15.0
6 01:19.0 01:21.0 01:25.0 01:25.0 01:17.0 01:15.0
7 01:18.0 01:20.0 01:26.0 01:25.0 01:16.0 01:16.0
8 01:19.0 01:19.0 01:26.0 01:25.0 01:16.0 01:16.0
9 01:19.0 01:19.0 01:26.0 01:25.0 01:17.0 01:16.0
10 01:19.0 01:19.0 01:25.0 01:25.0 01:15.0 01:16.0
11 01:19.0 01:19.0 01:25.0 01:26.0 01:17.0 01:16.0
12 01:19.0 01:20.0 01:25.0 01:26.0 01:16.0 01:16.0
13 01:17.0 01:20.0 01:25.0 01:26.0 01:17.0 01:15.0
14 01:20.0 01:21.0 01:26.0 01:26.0 01:17.0 01:15.0
15 01:19.0 01:21.0 01:26.0 01:26.0 01:16.0 01:15.0
16 01:18.0 01:21.0 01:25.0 01:27.0 01:17.0 01:15.0
17 01:19.0 01:19.0 01:23.0 01:27.0 01:17.0 01:15.0
18 01:18.0 01:20.0 01:24.0 01:27.0 01:17.0 01:17.0
19 01:18.0 01:20.0 01:23.0 01:28.0 01:17.0 01:16.0
20 01:19.0 01:18.0 01:23.0 01:27.0 01:14.0 01:15.0