15.9.14

Workout For Week of Sept 15th 2014

Monday, September 15, 2014

1              x              400                         Warm Up                             
6              x              100         1:40        Pull                                                                                         Buoy, Paddles
1              x              300         5:30        Pull         Fist                                                                          Buoy
12           x              25           0:25        Pull                                                                                         Buoy, Optional:Padlles
4              x              100         2:10        Kick                                                                                        Board, Fins
4              x              25           1:00        Kick        MAX effort                                                           Board
5              x              50           1:15        Swim      Easy/Sprint by50m            
1              x              200                         Swim Down
                                2550                       TOTAL DISTANCE

Wednesday, September 17, 2014

1              x              400                                         Warm Up
Technique Set
6              x              100         1:50        Pull                         DPS                                                        Buoy
10           x              25           0:45        Swim      from 12.5m line
Endurance Set
4              x              50           1:45        Kick        Sprint                                                                     Board
4              x              100         1:20        Pull                                                                                         Buoy
4              x              50           1:20        Swim      Sprint    
1              X             200                         Swim Down
                                2250                       TOTAL DISTANCE

Saturday, September 20, 2014

1              x              400                         Warm Up
12           x              50           1:10        Drill         One arm/Fist/Head up by25m
1              x              100         1:45        Pull         Hyp7                                                                      Buoy
1              x              100         2:00        Pull         Hyp3                                                                      Buoy
                x4set
8              x              25           0:35        Pull         Minimum breath/Easy by25m         Buoy, Paddles
8              x              50           1:10        Kick        Kick no board/Swim by25m
4              x              100         2:15        Kick        Side                                                                        Fins
8              x              50           1:05        Swim      Sprint kick/Normal by25m               
1              x              25           0:25        Swim      Sprint w/dive
1              x              25           0:45        Swim      Easy
                x6set
1              x              200                         Swim Down                                         

                                3700                       TOTAL DISTANCE

10.9.14

TAC Masters well represented at the Onjuku Ocean Swim


Test Set Results for Sept 10 2014


Alex Steve Kirk Bruce Quinn
1 1:12 1:23 1:14 1:26 1:14
2 1:13 1:22 1:14 1:29 1:14
3 1:12 1:21 1:16 1:28 1:14
4 1:13 1:20 1:17 1:27 1:16
5 1:12 1:21 1:18 1:29 1:16
6 1:13 1:15 1:19 1:31 1:16
7 1:13 1:14 1:18 1:31 1:16
8 1:13 1:15 1:19 1:31 1:16
9 1:13 1:14 1:19 1:28 1:17
10 1:13 1:15 1:19 1:29 1:17
11 1:14 1:21 1:20 1:30
12 1:12 1:21 1:20 1:30
13 1:13 1:23 1:20 1:31
14 1:14 1:23 1:20 1:30
15 1:13 1:23 1:21 1:32
16 1:13 1:16 1:20 1:33
17 1:13 1:16 1:21 1:29
18 1:12 1:15 1:21 1:29
19 1:13 1:16 1:20 1:27
20 1:12 1:15 1:19 1:25
Max 1:14 1:23 1:21 1:33 1:17
Min 1:12 1:14 1:14 1:25 1:14
Avg 1:12 1:18 1:18 1:29 1:15
Spread 0:02 0:09 0:07 0:08 0:03
Steve:  #1-5 and 10-15 back; others swim.
Bruce - #6-11 and 15-20, pull with buoy no paddles; others swim.

7.9.14

Swim Workout For Week of Sept 8 2014


Monday, Sep 8, 2014

1              x         400                          Warm Up                              
6              x         100   2:00         Swim       [IM/Drill/Fr]x2
8              x         50     0:45         Pull         or 0:50 w/paddles
6              x         50     1:10         Swim       3xkick under water/swim by25m, 3x swim/kick under water
8              x         100   2:00         Swim       1-3&4-6 Des, 7 Easy, 8 Hard
1              x         200                          Swim Down
                                2700                        TOTAL DISTANCE

Wednesday, Sep 10, 2014

1              x         400   till6:45     Warm Up
20            x         100   2:00         Swim: TEST SET
1              X        200                          Swim Down
                                2600                        TOTAL DISTANCE

Saturday, Sep 13, 2014

1              x         400                          Warm Up
6              x         50                            Kick        Side kick Fly/Fr by50                           Fins
6              x         50     1:20         Kick        Fly/Fr
20            x         25     0:35         Swim       Fly/Fr by25m
6              x         100   1:50         Pull         1-3 Des                                                   Paddles
9              x         50     1:00         Pull         1-3 Des
12            x         50     1:10         Swim       4x12.5m Hard,25m Hard, 50m Hard
10            x         25     0:35         Jump out                                                               
1              x         200                          Swim Down                                          

                                3600                        TOTAL DISTANCE

SOLT (Swimmers Onland Training) for Tue Sept 9th 2014



SOLT WORKOUT for Tuesday Sept 9th 2014
Warm Up Part 1 (GYM)
Jog 4 Laps
length of gym and back for following:
inchworm/lizard walk
lunges
high knees
butt kickers
side step skipping

Warm Up Part 2 (Studio)
3 Rounds of Following:
5 Pull Ups
10 Push Ups
15 Knees to Chest or Toes to Bar
20 Squat (OH or Regular)

Tabata (5) Circuit Stations (GYM):
Set 1
1. Wall Ball
2. KB Swing
3. DB Press (or Push Press W/Bar)
4. Mountain Climbers 
5. Back Extensions on Yoga Ball
6. Abmat Sit-up
[1 minutes rest]
Set 2
1. Step Ups Or Box Jump
2. KB Deadlift
3. Man Makers
4. Ball Reverse Crunch Using Yoga Ball (https://www.youtube.com/watch?v=FcXf7eWH2sI)
5. Swim Stroke Ticep Pull(w/ band) (https://www.youtube.com/watch?v=dZtrPLukrzw)
6. Burpee
[1 minute rest]
Sprints (Tabata 5):
2 half courts sprints

3.9.14

Workout for Week of Sept 3 2014

Monday, Sep 1, 2014

1              x              400                         Warm Up                             
2              x              100         2:40        Kick        IM
6              x              100         2:00        Swim      IM/Fr by100m
8              x              50           1:00        Pull         Head up/Minimum breath by25m  Paddles
6             x             100            1:40        Pull                                               Optional: Paddles
4              x              50           1:30        Swim      Under water as long as possible        Fins
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE

Wednesday, Sep 3, 2014

1              x              400         till6:45   Warm Up
5              x              400         8:00        Pull         TEST SET
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE


Saturday, Sep 6, 2014

1              x              400                         Warm Up
6              x              50           1:15        Kick       Side                                  Fins
10           x              25           0:35        Kick        Under water kick/Swim by12.5m
6              x              50           1:05        Drill         One arm
10           x              25           0:35        Drill         Fist/Swim by25m
12           x              50           1:10        Swim     
                                4x 12.5m Hard,4x last 125.m Hard,2x 25m Hard,2x last 25m Hard
6              x              100         1:45        Pull         1-3 Descending                                      Paddles
9              x              50           0:55        Pull         1-3 Descending                                                   
9              x              50           1:05        Swim      Jump out 1-3 Descending time
1              x              200                         Swim Down                                         
                                3800                       TOTAL DISTANCE

Test Set Results for Sept 3 2014

5 X 400 Pulls on 8:00
Kirk Shane Peter Dominic
Ave 05:41.6 05:35.0 05:35.8 06:22.2
Spr 00:21 00:02 00:09 00:05
1 05:31 05:36 05:40 06:20
2 05:33 05:35 05:34 06:20
3 05:42 05:35 05:40 06:25
4 05:50 05:35 05:34 06:21
5 05:52 05:34 05:31 06:25

27.8.14

Test Set Results For Aug 27 2014

40x50p Swim @ 1:00
Bruce Masa I Kirk Peter Shane
Ave 00:36.5 00:37.3 00:37.2 00:36.0 00:36.7
00:02.0 00:02.0 00:07.0 00:02.0 00:03.0
1 00:37.0 00:37.0 00:33.0 00:36.0 00:35.0
2 00:37.0 00:38.0 00:34.0 00:35.0 00:36.0
3 00:37.0 00:38.0 00:35.0 00:36.0 00:36.0
4 00:37.0 00:38.0 00:35.0 00:36.0 00:36.0
5 00:37.0 00:38.0 00:35.0 00:36.0 00:37.0
6 00:37.0 00:38.0 00:35.0 00:36.0 00:36.0
7 00:37.0 00:38.0 00:36.0 00:36.0 00:36.0
8 00:37.0 00:38.0 00:37.0 00:36.0 00:36.0
9 00:37.0 00:38.0 00:37.0 00:36.0 00:36.0
10 00:37.0 00:38.0 00:37.0 00:36.0 00:37.0
11 00:37.0 00:38.0 00:38.0 00:37.0 00:37.0
12 00:37.0 00:38.0 00:38.0 00:36.0 00:36.0
13 00:37.0 00:38.0 00:38.0 00:36.0 00:36.0
14 00:36.0 00:38.0 00:38.0 00:36.0 00:37.0
15 00:35.0 00:37.0 00:38.0 00:36.0 00:37.0
16 00:36.0 00:37.0 00:38.0 00:36.0 00:37.0
17 00:36.0 00:38.0 00:37.0 00:36.0 00:37.0
18 00:36.0 00:37.0 00:37.0 00:36.0 00:37.0
19 00:36.0 00:37.0 00:37.0 00:36.0 00:37.0
20 00:36.0 00:37.0 00:40.0 00:36.0 00:37.0
21 00:37.0 00:37.0 00:38.0 00:36.0 00:36.0
22 00:37.0 00:37.0 00:38.0 00:36.0 00:36.0
23 00:37.0 00:37.0 00:38.0 00:36.0 00:37.0
24 00:36.0 00:36.0 00:38.0 00:36.0 00:37.0
25 00:36.0 00:36.0 00:40.0 00:36.0 00:37.0
26 00:37.0 00:37.0 00:38.0 00:36.0 00:37.0
27 00:37.0 00:37.0 00:38.0 00:36.0 00:37.0
28 00:37.0 00:37.0 00:37.0 00:36.0 00:37.0
29 00:36.0 00:37.0 00:37.0 00:36.0 00:37.0
30 00:36.0 00:37.0 00:38.0 00:36.0 00:37.0
31 00:36.0 00:37.0 00:38.0 00:36.0 00:37.0
32 00:36.0 00:37.0 00:37.0 00:36.0 00:37.0
33 00:37.0 00:37.0 00:37.0 00:36.0 00:37.0
34 00:37.0 00:37.0 00:37.0 00:36.0 00:37.0
35 00:36.0 00:37.0 00:38.0 00:36.0 00:37.0
36 00:36.0 00:37.0 00:38.0 00:36.0 00:38.0
37 00:36.0 00:37.0 00:38.0 00:36.0 00:38.0
38 00:36.0 00:37.0 00:37.0 00:36.0 00:37.0
39 00:36.0 00:37.0 00:37.0 00:36.0 00:36.0
40 00:35.0 00:37.0 00:37.0 00:36.0 00:35.0

26.8.14

Workout for Week of Aug 25 2014

Monday, Aug 25, 2014

1              x              400                         Warm Up
2              x              200         3:20        Pull                                                     Buoy & Paddles
4              x              100         2:00        Pull         Fist                                      Buoy
8              x              50           0:55        Pull         1-4 Descending time           Buoy
4              x              100         2:20        Kick        NO board                             Fins
8              x              50           1:05        Swim      Sprint/Easy by25m
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE

Wednesday, Aug 27, 2014

1              x              400         till6:45   Warm Up
40           x              50           1:00        Pull         TEST SET
1              X             200                         Swim Down
                                2600                       TOTAL DISTANCE


Saturday, Aug 30, 2014

1              x              400                         Warm Up
8              x              75           1:30        Kick/Fist/Swim by25m
1              x              25           0:35        Swim      Sprint
1              x              50           0:55        Swim      Easy
1              x              75           1:30        Swim      Fly/Ba/Br
1              x              100         2:00        Swim      DPS
                x4set
10           x              100         1:40        Pull         [9x100 1:50]                        Buoy & Paddles
8              x              50           0:55        Swim      Jump out
8              x              25           0:35        Swim      Hard/Hard/Easy
1              x              200                         Swim Down                                         
                                3800                       TOTAL DISTANCE