19.1.16

Posting Update

Weekly posting (Swim & Solt) will be done on the TAC MASTERS facebook group instead of on this site.  Text set times, however, will continue to be posted here until we can (if at all) figure out an effective way to present times on facebook.

13.12.15

Workout For Week of Dec 14 2015

MondayDec,14, 2015
1             x400                     Warm Up
2             x200      3:30       Pull        DPS                                      Buoy & Paddles
4             x100      1:50       Pull        Hyp3/7 by50m                   Buoy
8             x50        0:50       Pull        1-4 Descending time         Buoy optional:paddles
4             x100      2:10       Kick       No board                             Fins
8             x50        1:05       Swim     Sprint/Easy by25m
1             x200                     Swim Down
               2600                     TOTAL DISTANCE

WednesdayDec,16, 2015
1             x600                     Swim/Kick/Pull/Swim by150m
6             x100      2:00       Drill       Choice drill/swim by50m
MAIN SET
10           x50        3:00       Swim    
1             X200                    Swim Down
               1500                     TOTAL DISTANCE

SaturdayDec,19, 2015
1             x400                     Warm Up
8             x75        1:30       Kick/Fist/Swim by25m
4             x25        0:25                      Sprint
1             x50        1:00                      Easy
2             x75        1:25                      Fly/Ba/Br
1             x100      1:30                      Hard
1             x50        1:20                      Easy
               X2set  1stset: Pull, 2ndset: Swim
10           x100      1:40       Pull                                                     Buoy & Paddles
10           x50        1:00       Swim     Jump out
2             x50        2:00       Swim     Hard
1             x200                     Swim Down                                      
               3700                     TOTAL DISTANCE



6.12.15

SOLT Workout Tue Dec 8 2015



WARM UP
USUAL WARM UP

Tabata The Following
Lower Body:
Station 1:  Jumping Lunges
Station 2:  Sprints (2 3/4 Court Sprints)
Station 3:  KB Deadlift
Station 4:  Mountain Climbers

Upper Body:
Station 5:   Push Ups
Station 6:   Yoga Ball Roll Out
Station 7:   Bend Over Rows with DB
Station 8:   Tricep Pull (With Band or Tricep Dip)


ABS/Back Sets 

Workout For Week of Dec 7 2015


Monday
Dec,7, 2015
1              x400                       Warm Up
2              x200       3:50        Drill         Drill/Swim by25m
8              x100       1:40        Pull         [or1:45]                                 Buoy&Paddles
8              x50         1:10        Kick Kick/Swim by25m
12           x25         0:40        Swim      Easy/Sprint/Sprint
1              x200                       Swim Down
                2700                       TOTAL DISTANCE

WednesdayDec,9, 2015
Warm Up Set
1              x400       till6:40   Swim/Kick/Pull/Swim
8              x50         1:15        Drill         1-4 Des                                  Pea Paddles                         
4              x100       2:10        Drill         Hyp/DPS by25m                 Buoy, Paddles
1              x50         3:00        Swim      Easy
Main Set
12           x50         ##           Pull         Minimum
10           x25         0:40        Swim      Sprint/Easy/Under water    Fins                        
1              X200                      Swim Down
                2200                       TOTAL DISTANCE

SaturdayDec,12, 2015
1              x400                       Warm Up
8              x100       2:20        Kick/Swim by25m IM order
1              x100       1:50        Pull         Hyp7                                      Buoy&Paddles
1              x200       3:20        Pull         Hyp5                                      Buoy&Paddles
1              x400       6:20        Pull         Hyp3                                      Buoy&Paddles
1              x100       1:50        Swim      Hyp7                                      Optional:Fins       
1              x200       3:20        Swim      Hyp5                                      Optional:Fins
1              x400       6:20        Swim      Hyp3                                      Optional:Fins
1              x50                         Swim      Easy
4              x25         0:30        Swim      Sprint
1              x50         1:00        Swim      Easy      
                X4set
6              x50         1:30        Kick under water/Swim by25m
1              x200                       Swim Down                                         

                3750                       TOTAL DISTANCE

4.12.15

Test Set Results Dec 3 2015.. 10x100p swim on 2:00

Congrats to Bruce on a PR



Alex Masa I Kirk (1) Bruce James Shane
Average 01:08.4 01:20.5 01:17.2 01:17.2 01:16.0 01:19.5
Spread 00:02 00:06 00:03 00:01 00:03 00:19
1 01:08.0 01:17.0 01:15.0 01:17.0 01:14.0 01:08.0
2 01:08.0 01:21.0 01:17.0 01:17.0 01:15.0 01:22.0
3 01:08.0 01:23.0 01:18.0 01:17.0 01:15.0 01:20.0
4 01:08.0 01:23.0 01:17.0 01:17.0 01:16.0 01:17.0
5 01:09.0 01:22.0 01:17.0 01:18.0 01:16.0 01:27.0
6 01:09.0 01:21.0 01:17.0 01:17.0 01:16.0 01:18.0
7 01:09.0 01:21.0 01:17.0 01:17.0 01:17.0
8 01:09.0 01:20.0 01:18.0 01:17.0 01:17.0 01:22.0
9 01:09.0 01:20.0 01:18.0 01:17.0 01:17.0 01:22.0
10 01:07.0 01:17.0 01:18.0 01:18.0 01:17.0

16.11.15

Swim Workout Nov 16 2015

Monday, November 16, 2015
1             x400                     Warm Up[swim/kick/drill/swim by200m]
8             x50        1:05       Swim     IM switch
4             x100      1:50       Swim                                                                
3             x100      1:40       Swim                                                                 Optional:Fins
2             x100      1:30       Swim                                                                 Optional:Fins& paddles
6             x100      2:30       Kick       1-3 Des                                                            
4             x25        0:40       Swim     Sprint   
1             x200                     Swim Down
               2600                     TOTAL DISTANCE

Wednesday, November 18, 2015
1             x400                                    Warm Up
Technique Set
4             x50        1:10       Drill       Sculling/Pull by25m                        Buoy, Paddles
3             x200      4:00       Swim     5times kick by25m                          Fins
Endurance Set
6             x100      ###        Pull                       Minimum circle[ex.1:20,1:30]                                    
4             x50        1:30       Swim     Sprint   
1             X200                    Swim Down
               2400                     TOTAL DISTANCE

Saturday, November 21, 2015
1             x400                     Warm Up
6             x100      2:10       Swim     odds-kick/swim, evens-swim/kick by50m
1             x100      1:40       Pull        Hyp3                                                  Optional:Paddles
1             x100      1:50       Pull        Hyp5                                                   Optional:Paddles
1             x100      2:00       Pull        Hyp7                   
               X3set
9             x50        1:10       Drill       One arm, Kick/fist by25m, Fist/kick by25m
10           x25        0:45       Swim     [2x under water,1x            easy]x4set
6             x100      1:50       Swim     1-3 Descending time         Paddles
8             x50        1:10       Swim     Jump out[6x Hard/Easy by25,1x Easy,1xHard]                                    
1             x200                     Swim Down                                      

               3800                     TOTAL DISTANCE

6.11.15

Workout for Week of Nov 9 2015

Monday, November 9, 2015
1              x400                       Warm Up                             
6              x100       2:00        Swim      IM/Fr by100m
5              x100       2:10        Drill         Fist/One arm by50m
12           x25         0:30        Pull         1-4 Descending time           Paddles
9              x50         1:00        Swim      Hyp3-5-7 by50m
6              x25         0:35        Swim      1xEasy/2xHard
1              x200                       Swim Down
                2600                       TOTAL DISTANCE

Wednesday, November 11, 2015
Warm Up Set
1              x400       till6:40   Swim/Kick/Pull/Swim
8              x50         1:15        Drill         1-4 Des                                  fist                         
4              x100       2:10        Drill         Hyp/DPS by25m                 Buoy, Paddles
1              x50         3:00        Swim      Easy
Main Set
5              x100       4:00        Swim      Choice stroke Sprint                           
1              X200                      Swim Down
                1750                       TOTAL DISTANCE

Saturday, November 14, 2015
1              x400                       Warm Up
8              x50         1:00        Swim      IM switch
3              x100       2:10        Swim      IM reverse[Fr/Br/Ba/Fly by25m]
1              x200                       Swim      IM
3              x400       6:30        Pull         1-3 Des                                  Paddles
3              x200       3:30        Pull         1-3Des
1              x200       4:00        Swim      easy                                        Fins
3              x100       1:40        Swim                                                      Optional:paddles or fins    
1              x200                       Swim Down                                         
                3800                       TOTAL DISTANCE