29.6.15

SOLT Workouts For Week of June 29 2015



TUESDAY JUNE 30 2015

Warm Up
4 Laps of Gym (1 lap backwards)
THREE DEEP AIR SQUATS AFTER EACH LENGTH:
Walking Lunge (there and back)
High Knees (there and back)
Butt Kickers (there and back)
Inchworm Down / Lizard Walk back

Hope Stretches:

Tabata:  8 Rounds of Following (20 seconds on 20 seconds off & 30 seconds between stations) / 3 Ball thrusters w/OH squat at top each 20 second exerecise in Studio:

Station 1:   Pull Ups (with Band as required)
Station 2:   KB Deadlift
Station 3:   Right Arm Medial Internal/External Rotation (https://www.youtube.com/watch?v=EY2tNBOmvGs)
Station 4:   Left Arm Medial Internal/External Rotation (https://www.youtube.com/watch?v=EY2tNBOmvGs)
Station 5:   DB Romanian Single Leg Lunge (https://www.youtube.com/watch?v=17ffTmLel0g)
Station 6:   Wood Chopper
Station 7:   Tricep Dip (between boxes)
Station 8:   Jump Rope

Core/Back Stations
Station 1:  Superman
Station 2:  Bird Dog
Station 3:  Mountain Climbers
Station 4:  Russian Twists

Lastly, Tony Abs

THURSDAY JULY 2 2015

Long Warm Up:
Shoulder Stretches
Hip Stretches
5/5/10/20

4X5X5 (at 75% 1 RM):
Deadlift
Push Press
Squat

5 Rounds of Following:
Right Side Ab Twist Using Cable Pulley
Left Side Ab Twist Using Cable Pulley
Back Extension
30 Second Plank


Summer Workout Schedule 2015

















Monday, June 29, 2015
1              x400                       Warm Up             
5              x100       2:00        Swim      Hyp5-7 by50m
8              x50         0:50        Swim     
4              x100       1:50        Swim      Hyp3-7 by50m
8              x50         0:45        Swim                                                                      Paddles
12           x25         0:40        Swim      Under water/Head up/Easy/Sprint   Fins        
1              x200                       Swim Down
                2600                       TOTAL DISTANCE
 Wednesday, July 1, 2015
1              x400       till6:45   Warm Up
20           x100       2:00        Swim: TEST SET  
1              x200                       Swim Down
                2600                       TOTAL DISTANCE

Saturday, July 4, 2015
1              x400                       Warm Up                             
8              x100       2:00        Swim      IM/Fr by100m
12           x50         1:00        Swim      1-3 Hyp3/5/7, 4-6 Des  x2set
8              x50         1:10        Swim      Under water/Swim by25m Fins
1              x100       1:50        Swim                                                                      Paddles
1              x200       3:20        Swim                                                                      Paddles
1              x400       6:30        Swim                                                                      Paddles
1              x200       3:20        Swim                                                                      Paddles
1              x100       1:50        Swim                                                                      Paddles
1              x50                         Swim
8              x50         1:10        Swim      Jump out
1              x200                       Swim Down
                3850                       TOTAL DISTANCE

Monday, July 6, 2015
1              x400                       Warm Up                             
6              x100       2:00        Swim      Choice Drill/Swim by50m
6              x50         1:00        Drill         Fist 1-3 Des
9              x50         1:00        Pull         1-3 Descending time                                           Paddles&Buoy    
6              x50         1:05        Swim      Kick under water/easy by25m                          Optional: Fins
8              x50         0:50        Swim     
1              x200                       Swim Down
                2650                       TOTAL DISTANCE

Wednesday, July 8, 2015
1              x400       till6:45   Warm Up
6              x50         1:10        Drill         Kick/Swim by25m
10           x100       2:00        Swim      MAIN SET
8              x25         0:25        Swim      Easy/Hard/Hard   Optional:Paddles or Fins
1              X200                      Swim Down
                2100                       TOTAL DISTANCE

Saturday, July 11, 2015
1              x400                       Warm Up
10           x50         0:55        Swim      Easy pace [warm up]
1              x300       6:30        Kick
1              x200       4:20        Kick
1              x100       2:10        Kick       
                                                                300-200-100 Ascending speed
1              x200       3:30        Swim
1              x100       1:50        Swim
1              x50         1:10        Swim
                x3set                                      1st no gear,2nd w/paddles,3rd w/fins
12           x25         0:45        Swim      odds-under water/easy by12.5m, evens-easy/under water
4              x50         1:00        Swim      H/E, E/H, E, H
4              x50         1:05        Swim      H/E, E/H, E, H
4              x50         0:55        Swim      H/E, E/H, E, H    
1              x200                       Swim Down                                         
                3650                       TOTAL DISTANCE

Monday, July 13, 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         1:10        Swim      Hyp3-5-7 by50m
6              x25         0:40        Swim      1xEasy/2xHard
1              x200                       Swim Down
                2600                       TOTAL DISTANCE
Wednesday, July 15, 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
5              x100       4:00        Swim      Choice stroke Sprint                           
1              X200                      Swim Down
                1750                       TOTAL DISTANCE
Saturday, July 18, 2015
1              x400                       Warm Up
8              x50         1:00        Swim      IM switch
3              x100       2:10        Swim      IM reverse[Fr/Br/Ba/Fly by25m]
4              x50         1:20        Kick
4              x50         1:00        Kick                                                                        Fins
3              x400       7:00        Pull                                                                         Paddles
3              x200       3:30        Pull        
3              x100       1:45        Swim                                                                      Fins
4              x25       0:40       SwimMAXeffort       umpout                                                                              
1              x200                       Swim Down                                         
                3900                       TOTAL DISTANCE
Monday, July 20, 2015
1              x400                       Warm Up
6              x100       1:40        Pull                                                                         Paddles
4              x100       2:00        Kick                                                                        Fins
2              x200       4:00        Swim      Hyp5/7 by100m
9              x50         1:00        Swim      1-3 Descending time
4              x25         0:40        Swim      Sprint    
1              x200                       Swim Down
                2550                       TOTAL DISTANCE

Wednesday, July 22, 2015
1              x600                       Swim/Kick/Pull/Swim by150m
4              x100       2:00        Drill         Choice drill/swim by50m
MAIN SET
10           x50         3:00        Swim     
1              X200                      Swim Down
                1500                       TOTAL DISTANCE

Saturday, July 25, 2015
1              x400                       Warm Up
6              x100       2:15        Swim      odds-kick/swim, evens-swim/kick by50m
1              x100       1:40        Pull         Hyp3
1              x100       1:50        Pull         Hyp5
1              x100       2:00        Pull         Hyp7
                X3set
12           x50         1:10        Drill         4x One arm, Kick/fist by25m, Fist/kick by25m
12           x25         0:45        Swim      [2x under water,1x              easy]x4set
6              x50         0:50        Swim      1-3 Descending time
8              x50         1:10        Swim      Jump out                                                                              
1              x200                       Swim Down                                         
                3700                       TOTAL DISTANCE


Monday, July 27, 2015
1              x400                       Warm Up
2              x200       4:10        Kick        Ba/Fr by50m                                        Fins
8              x100       1:40        Pull                                                                         Buoy, Paddles
8              x50         1:00        Swim      1-4 Descending time
4              x50         0:50        Swim      1-4 Descending time                           optional:Fins
8              x25         0:40        Swim      Easy/MAX effort by25m
1              x200                       Swim Down
                2600                       TOTAL DISTANCE

Wednesday, July 29, 2015
1              x400       till6:45   Warm Up
40           x50         1:00        Swim      TEST SET
1              x200                       Swim Down
                2600                       TOTAL DISTANCE

Saturday, August 1, 2015
1              x400                       Warm Up
4              x100       2:10        Drill         One arm/Fist
9              x50         1:00        Swim      1-3 Descending time
6              x50         1:10        Kick        Side                                                        Fins
1              x50         3:00        Swim      Easy
6              x50         1:00        Pull         Hyp5/7 by50m                                    Buoy
6              x50         1:00        Drill         Fist                                                          Buoy
6              x50         0:55        Pull         Hyp3/5 by50m                                    Buoy
10           x25         0:25        Swim      90% effort                                            Paddles
10           x25         0:30        Swim      Hard
6              x50         1:20        Swim      4xIM order,2x Choice                        Jump out
1              x200                       Swim Down                                         

                3500                       TOTAL DISTANCE