13.4.14

SOLT Workout For Tue April 15

SOLT Workout photo tumblr_mgcfg7fVyn1riu06po1_400.gif

Hanging Clean for Form (3X6) @ 40 kilo
Cleans for form (3X6)
Snatch for form (3X6)

Tabata Each of the Following (in BBall Gym):
Walking Lunge Holding Medicine Ball
Push Ups
Jumping Squat
Kettleball Swing
Wall Sit
Push Press
Jumping Lunge
Burpees

Sprint (start 2nd one at 60 seconds and then take 10 seconds off each round):
From lying down position, sprint down BB court and return;

Tony Abs

Week of April 13 2014

Monday, Apr 14, 2014

1              x              400                         Warm Up                             
8              x              50           1:00        Drill         Fist/DPS
1              x              100         1:50        Pull         DPS                          Buoy,     Paddles
1              x              200         3:30        Pull         DP                            Buoy,     Paddles
1              x              400         6:40        Pull         DPS                          Buoy, Paddles
1              x              200         3:30        Pull         DPS                          Buoy, Paddles
1              x              100         1:50        Pull         DPS                          Buoy, Paddles
                                                                                *Same stroke counts
8              x              50           1:20        Kick       
6              x              25           0:45        Swim      Sprint
1              x              200                         Swim Down
                                2550                       TOTAL DISTANCE

Wednesday, Apr 16, 2014
1              x              400                                         Warm Up
Technique Set
4              x              100         1:50        Pull           DPS            Buoy, Paddles
8              x              50           1:00        Drill          Finger tip/normalby25m                                  
Endurance Set
4              x              100         ###         Pull           Minimum circl[ex.1:20,1:30]                                         
4              x              50           1:50        Kick         Sprint          Board
4              x              50           1:30        Swim      Sprint    
1              X             200                         Swim Down
                                2200                       TOTAL DISTANCE

Saturday, Apr 19, 2014

1              x              400                         Warm Up
6              x              100         2:00        Swim      One arm/Fist/normal by100m x2
8              x              50           1:30        Kick        IM switch
16           x              25           0:35        Swim      IM order by4x25
4              x              100         1:45        Pull         1-4 Des                    Buoy, Paddles
4              x              100         1:50        Pull         1-4 Des                    Buoy, Paddles
4              x              100         2:00        Pull         1-4 Des                    Buoy, Paddles
11           x              50           1:05        Swim      1-3Des &
                                                                1-3Hyp3/4 Easy/5-7Hyp5/8 E/9-11Hyp7
1              x              200                         Swim Down                                         
                                3750                       TOTAL DISTANCE


9.4.14

Test Set Results for April 9 2014

Alex  Steve Masa I Dominic James P Kirk Bruce Shane
Ave 01:12.1 01:13.4 01:21.4 01:30.1 01:25.8 01:19.9 01:31.4 01:21.8
Spr 00:04 00:02 00:08 00:04 00:11 00:06 00:06 00:05
1 01:10 01:13 01:16 01:29 01:18 01:17 01:29 01:19
2 01:11 01:14 01:18 01:30 01:20 01:17 01:32 01:20
3 01:11 01:14 01:19 01:31 01:22 01:17 01:32 01:19
4 01:12 01:14 01:20 01:31 01:22 01:18 01:32 01:20
5 01:12 01:13 01:20 01:31 01:25 01:18 01:32 01:21
6 01:11 01:13 01:20 01:29 01:26 01:18 01:31 01:22
7 01:11 01:13 01:21 01:30 01:26 01:18 01:32 01:21
8 01:12 01:14 01:21 01:30 01:27 01:18 01:31 01:22
9 01:12 01:14 01:22 01:30 01:26 01:20 01:31 01:22
10 01:13 01:13 01:22 01:29 01:27 01:19 01:30 01:22
11 01:13 01:14 01:23 01:30 01:26 01:21 01:30 01:22
12 01:14 01:13 01:23 01:30 01:27 01:21 01:31 01:22
13 01:13 01:14 01:23 01:31 01:27 01:21 01:33 01:22
14 01:13 01:14 01:23 01:31 01:27 01:21 01:31 01:22
15 01:13 01:14 01:23 01:32 01:28 01:22 01:32 01:22
16 01:13 01:13 01:24 01:31 01:28 01:23 01:33 01:24
17 01:13 01:13 01:24 01:30 01:28 01:23 01:33 01:23
18 01:13 01:13 01:24 01:30 01:29 01:21 01:34 01:24
19 01:12 01:13 01:23 01:29 01:29 01:23 01:31 01:24
20 01:10 01:12 01:19 01:28 01:27 01:22 01:28 01:22

6.4.14

Masa's Recommended Video

Week of April 7th 2014

Monday, Apr 7, 2014

1      x    400                         Warm Up                             
8      x    50           1:20        Kick        1-4 Descending time
8      x    100         2:00        Pull         1-4 Descending time 4x no paddles,w/paddles
6      x    50           1:15        Swim      Under water/Easy swim                     Fins
6      x    50           1:00        Swim      DPS                                                     Paddles
6      x    25           0:45        Swim      MAX effort
1      x    200                         Swim Down
                       2550                       TOTAL DISTANCE

Wednesday, Apr 9, 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, Apr 12, 2014

1      x     400                         Warm Up
6      x     100         2:10        Swim      1-3 Descending time                           Pea Paddles
6      x     50           1:15        Kick        Side                                                       Fins
12    x      25           0:40        Swim      Odds-Sprint kick under water/Swim by12.5m
                                                              Evens-Head up swim
8      x     50           1:05        Swim      IM switch
2      x     100         2:10        Swim      IM
1      x     200                         Swim      IM
2      x     100         1:45        Swim      Firm stroke
2      x     50           1:20        Swim      Sprint/Easy by50m
        x4set
1      x     200                         Swim Down                                         

                         3800                       TOTAL DISTANCE

2.4.14

Test Set Results for April 2 2014

 20x50s on 1:15
Name Alex  Steve Quinn Masa I Steve B Dominic Masa H Krik Bruce Shane
Average 00:34.0 00:32.5 00:34.3 00:34.8 00:38.8 00:40.9 00:35.3 00:35.2 00:39.3 00:36.9
Spread 00:01 00:01 00:03 00:02 00:05 00:02 00:08 00:02 00:01 00:03
1 00:34 00:33 00:35 00:34 00:37 00:40 00:35 00:34 00:39 00:36
2 00:34 00:33 00:34 00:34 00:37 00:40 00:34 00:34 00:40 00:37
3 00:34 00:33 00:34 00:35 00:38 00:40 00:34 00:34 00:39 00:37
4 00:34 00:33 00:34 00:34 00:38 00:40 00:34 00:35 00:39 00:37
5 00:34 00:33 00:35 00:34 00:39 00:41 00:33 00:35 00:39 00:37
6 00:34 00:33 00:35 00:35 00:39 00:41 00:33 00:35 00:40 00:37
7 00:34 00:33 00:35 00:34 00:39 00:41 00:33 00:35 00:39 00:37
8 00:34 00:33 00:35 00:35 00:38 00:41 00:33 00:35 00:39 00:37
9 00:34 00:33 00:34 00:35 00:39 00:41 00:33 00:36 00:39 00:36
10 00:34 00:33 00:35 00:35 00:36 00:41 00:33 00:36 00:39 00:37
11 00:34 00:32 00:35 00:35 00:36 00:41 00:38 00:36 00:39 00:38
12 00:34 00:32 00:35 00:35 00:39 00:41 00:40 00:36 00:39 00:37
13 00:34 00:32 00:35 00:35 00:39 00:41 00:41 00:35 00:39 00:37
14 00:34 00:32 00:35 00:35 00:40 00:41 00:39 00:35 00:40 00:37
15 00:34 00:32 00:35 00:35 00:40 00:41 00:40 00:36 00:39 00:37
16 00:34 00:32 00:34 00:36 00:40 00:42 00:34 00:36 00:40 00:37
17 00:34 00:32 00:34 00:35 00:40 00:41 00:33 00:34 00:39 00:37
18 00:34 00:32 00:34 00:36 00:41 00:41 00:34 00:35 00:40 00:37
19 00:34 00:32 00:32 00:36 00:40 00:42 00:37 00:36 00:40 00:37
20 00:33 00:32 00:32 00:34 00:40 00:40 00:36 00:35 00:39 00:35

30.3.14

SOLT Workout For April 1 2014

14.5 Challenge:
21-18-15-12-9-6-3 reps of:Thrusters, 40 Kilos
Burpees

Tabata Each of the Following (in BBall Gym):
Walking Lunge Holding Medicine Ball
Push Ups
Jumping Squat
Kettleball Swing
Wall Sit
Push Press
Jumping Lunge
Sprints


 photo snatchgif.gif

Masa's Video Instruction for the Week

Swim Workout For Week of March 30 2014

Monday, Mar 31, 2014

1              x              400                          Warm Up                               
6              x              100          2:00         Swim       IM/Fr by 100m
16            x              25            0:45         Kick         IMorder
9              x              50            0:55         Swim       1-3 Descending time
8              x              25            0:30         Swim       Sprint/Easy by25m
6              x              50            1:20         Swim       Under water/Easy by25m                        Optional:Fins
1              x              200                          Swim Down
                                2550                        TOTAL DISTANCE

Wednesday, Apr 2, 2014

1              x              400          till6:45     Warm Up
20            x              50            1:15         Swim       TEST SET
4              x              50            1:15         Drill         One arm                                                  Pea Paddles
4              x              50            1:10         Swim       80%Effort                                                Pea Paddles
4              x              50            1:00         Swim       90%Effort
1              X             200                          Swim Down
                                2200                        TOTAL DISTANCE

Saturday, Apr 5, 2014

1              x              400                          Warm Up
1              x              100          2:10         Drill         One arm
1              x              200          3:30         Pull                                                                            Paddles
1              x              400          7:00         Swim       Firm
1              x              400          8:00         Drill         One arm
1              x              200          3:30         Pull                                                                             Paddles
1              x              100          2:00         Swim       Firm
2              x              50            1:30         Kick         Side
1              x              100          2:30         Kick                                                                            Board
                X2set
8              x              100          2:10         Swim       IM switch by50m
9              x              25            0:45         Swim       2x Under water/1x easy
10            x              25            0:45         Swim       Jump out
1              x              200                          Swim Down                                           

                                3675                        TOTAL DISTANCE