27.11.14

Test Set Results for Nov 26 2014

10x50 Swim @ 3:00 Alex  Quinn  Masa I Kirk Dominic Steve Jumet
Average 00:31.6 00:31.9 00:31.0 00:32.5 00:36.1 00:31.8 00:44.8
Spread 00:02.0 00:03.4 00:03.6 00:04.2 00:02.4 00:30.5 00:06.7
1 00:30.9 00:30.7 00:30.9 00:30.5 00:35.9 00:35.6 00:42.4
2 00:30.8 00:30.2 00:29.8 00:29.7 00:35.9 00:35.4 00:42.5
3 00:30.7 00:30.6 00:29.2 00:30.4 00:36.1 00:32.2 00:43.2
4 00:31.4 00:31.4 00:29.8 00:31.6 00:34.7 00:44.4 00:44.6
5 00:31.6 00:33.5 00:30.3 00:33.9 00:35.6 00:31.9 00:49.1
6 00:31.8 00:32.3 00:31.5 00:33.6 :0:35.7 00:45.0 00:47.5
7 00:31.9 00:32.2 00:31.9 00:33.9 00:36.2 00:15.8 00:46.1
8 00:32.7 00:33.2 00:32.8 00:33.9 00:36.9 00:15.7 00:44.2
9 00:31.9 00:33.6 00:31.9 00:33.6 00:37.1 00:46.2 00:44.7
10 00:32.2 00:31.4 00:31.8 00:33.7 00:36.1 00:15.8 00:44.1
11

24.11.14

SOLT Workout For Tue Nov 25 2014

SOLT

Warm Up
Lap Warm Ups In Gym (in GYM)
Between Each Lap do 3 Burpee Push Ups / 10 Air Squats

In Gym:
Tabata for 8 rounds (20 seconds on / 10 seconds rest)

V Sit (20 seconds hard but do best you can)
BD Press
Squat (hold squat position during rest)
KB Swing
Push Ups
Box Jump (7 steps)
KB Deadlift
Bridge
Burpee
Sprint (length of gym and back - approx 20 seconds)

Basketball Pick Up Game

Workout for Week of Nov 24th 2014


Monday
Nov,24, 2014
1x600                    Warm Up              Swim/Drill by100m            
5x100    2:00        SwimHyp6or7                                     
6x50       0:50        SwimFirm                                                             
5x100    1:50        Swim Hyp4or5                    
6x50       0:45        SwimFirm                              Fins                        
8x25       0:40                                        Kick/Swim hard/Easy
1x200                    Swim Down
                2600                       TOTAL DISTANCE

WednesdayNov, 26, 2014
1x400    till6:40   Warm Up
4x100    2:10        SwimChoice
10x50    3:00        SwimTEST SET
1X200                    Swim Down
                1500                       TOTAL DISTANCE

Saturday, Nov, 29, 2014
1x400                    Warm Up
6x100    2:00        SwimIM or odds IM          
6x50       1:00        DrillFist                                  Buoy
3x300    5:30        PullHyp3/5/7/3/5/7  by50mBuoy   
4x25       0:25        PullFirm                                 Buoy, Paddles
1x50       1:10        PullDPS                                  Buoy, Paddles
X3SET
4x100    2:50        KickSide/Normal by50m
12x25    0:45        SwimUnder water/Easy by25m
4x50       1:30        SwimSprint                          
1x200                    Swim Down                                         
                3750                       TOTAL DISTANCE

19.11.14

Test Set Results for Nov 19 2014


40x50 Swim @ 1:00 Alex  Kirk Masa I Dominic
Average 00:34.7 00:36.0 00:37.0 00:42.0
Spread 00:03.0 00:03.0 00:04.0 00:03.0
1 00:34.0 00:34.0 00:36.0 00:40.0
2 00:34.0 00:35.0 00:37.0 00:41.0
3 00:35.0 00:36.0 00:36.0 00:41.0
4 00:35.0 00:36.0 00:37.0 00:42.0
5 00:35.0 00:35.0 00:37.0 00:42.0
6 00:35.0 00:36.0 00:37.0 00:42.0
7 00:35.0 00:36.0 00:38.0 00:42.0
8 00:35.0 00:36.0 00:37.0 00:42.0
9 00:35.0 00:36.0 00:37.0 00:43.0
10 00:35.0 00:36.0 00:37.0 00:42.0
11 00:35.0 00:36.0 00:37.0 00:42.0
12 00:35.0 00:36.0 00:37.0 00:42.0
13 00:35.0 00:36.0 00:37.0 00:42.0
14 00:35.0 00:36.0 00:37.0 00:42.0
15 00:35.0 00:36.0 00:37.0 00:42.0
16 00:35.0 00:36.0 00:37.0 00:42.0
17 00:35.0 00:37.0 00:37.0 00:42.0
18 00:35.0 00:37.0 00:37.0 00:42.0
19 00:35.0 00:37.0 00:37.0 00:42.0
20 00:35.0 00:37.0 00:37.0 00:42.0
21 00:35.0 00:36.0 00:37.0 00:42.0
22 00:35.0 00:36.0 00:37.0 00:42.0
23 00:35.0 00:36.0 00:37.0 00:42.0
24 00:35.0 00:36.0 00:37.0 00:42.0
25 00:34.0 00:36.0 00:37.0 00:42.0
26 00:35.0 00:36.0 00:37.0 00:43.0
27 00:36.0 00:36.0 00:37.0 00:42.0
28 00:35.0 00:36.0 00:37.0 00:43.0
29 00:35.0 00:36.0 00:37.0 00:42.0
30 00:35.0 00:36.0 00:37.0 00:43.0
31 00:34.0 00:36.0 00:37.0 00:42.0
32 00:35.0 00:36.0 00:37.0 00:42.0
33 00:34.0 00:36.0 00:37.0 00:42.0
34 00:34.0 00:36.0 00:37.0 00:42.0
35 00:34.0 00:36.0 00:37.0 00:42.0
36 00:35.0 00:36.0 00:38.0 00:43.0
37 00:34.0 00:36.0 00:38.0 00:42.0
38 00:35.0 00:37.0 00:37.0 00:42.0
39 00:34.0 00:37.0 00:37.0 00:42.0
40 00:33.0 00:34.0 00:34.0 00:41.0

16.11.14

SOLT Training For Nov 18 2018


SOLT

Warm Up
Lap Warm Ups In Gym (in GYM) (3 burpee between  each lap)
3 Rounds (studio):
5 Pull Ups
10 Knees to Chest
20 Squat

In Gym:
Tabata for 5 rounds (20 seconds on / 10 off but explosive):
Lunge/Step up With DB
Thrusters with Lunge
KB Dead Lift
Jumping Squat (touch basketball net - at least 20 centimetre vertical leap)
Box Leap (jump over box)

Tabata for 5 rounds (30 seconds on/ 10 off):
Yoga Solder Pose (right)
Front Plank
Yoga Solder Pose (left)
Right Side Plank
Bridge
Left Side Plank

5 Sprints



New Ab Workout

Workout for Week of Nov 17 2014

Monday, November 17, 2014

1              x400                       Warm Up[swim/kick/drill/swim by200m]
8              x50         1:05        Swim      IM switch
1              x100       1:50        Swim                                      Optional:Fins
1              x100       1:40        Swim                                      Optional:Fins
1              x100       1:30        Swim                                      Optional:Fins
                x3set
5              x100       2:30        Kick                                                                       
8              x25         0:40        Swim      Sprint    
1              x200                       Swim Down
                                2600                       TOTAL DISTANCE

Wednesday, November 19, 2014

1              x400       till6:45   Warm Up
40           x50         1:00        Swim: TEST SET
1              x200                       Swim Down
                                2600                       TOTAL DISTANCE


Saturday, November 22, 2014

1              x400                       Warm Up
6              x100       2:10        Swim      odds-kick/swim, evens-swim/kick by50m
1              x100       1:30        Pull         Hyp3                      Optional:Paddles
1              x100       1:45        Pull         Hyp5                     Optional:Paddles
1              x100       2:00        Pull         Hyp7                     Optional:Paddles
                X3set
8              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              x100       1:05        Swim      1-3 Descending time
8              x50         1:10        Swim      Jump out[6x Hard/Easy by25,1x Easy,1xHard]                                         
1              x200                       Swim Down                                         

                                3800                       TOTAL DISTANCE

9.11.14

Test Set Results from Oct 22nd 2014 (forgot to post earlier)


Ba(swim) Fr(pull)
40x50 Pull @ 1:00 Alex  Steve Masa I Kirk Bruce
Average 00:31.9 00:38.8 00:34.1 00:36.7 00:37.3 00:37.7
Spread 00:01.0 00:01.0 00:05.0 00:04.0 00:04.0 00:03.0
1 00:31.0 00:38.0 00:38.0 00:34.0 00:35.0 00:36.0
2 00:31.0 00:39.0 00:36.0 00:35.0 00:35.0 00:36.0
3 00:31.0 00:39.0 00:34.0 00:35.0 00:35.0 00:36.0
4 00:31.0 00:38.0 00:34.0 00:36.0 00:35.0 00:37.0
5 00:32.0 00:39.0 00:34.0 00:36.0 00:35.0 00:38.0
6 00:32.0 00:39.0 00:34.0 00:36.0 00:36.0 00:37.0
7 00:32.0 00:39.0 00:34.0 00:37.0 00:36.0 00:37.0
8 00:32.0 00:39.0 00:34.0 00:36.0 00:36.0 00:38.0
9 00:32.0 00:39.0 00:34.0 00:37.0 00:36.0 00:37.0
10 00:32.0 00:38.0 00:34.0 00:36.0 00:36.0 00:37.0
11 00:32.0 00:39.0 00:34.0 00:37.0 00:36.0 00:38.0
12 00:32.0 00:39.0 00:34.0 00:36.0 00:36.0 00:37.0
13 00:32.0 00:39.0 00:34.0 00:36.0 00:36.0 00:38.0
14 00:32.0 00:39.0 00:33.0 00:36.0 00:37.0 00:38.0
15 00:32.0 00:39.0 00:33.0 00:36.0 00:36.0 00:37.0
16 00:32.0 00:39.0 00:34.0 00:37.0 00:37.0 00:39.0
17 00:32.0 00:39.0 00:33.0 00:36.0 00:37.0 00:38.0
18 00:32.0 00:38.0 00:34.0 00:36.0 00:37.0 00:39.0
19 00:32.0 00:38.0 00:34.0 00:36.0 00:37.0 00:38.0
20 00:32.0 00:39.0 00:33.0 00:36.0 00:37.0 00:38.0
21 00:32.0 00:37.0 00:38.0 00:39.0
22 00:32.0 00:37.0 00:38.0 00:39.0
23 00:32.0 00:37.0 00:38.0 00:38.0
24 00:32.0 00:37.0 00:38.0 00:38.0
25 00:32.0 00:37.0 00:38.0 00:37.0
26 00:32.0 00:37.0 00:38.0 00:38.0
27 00:32.0 00:37.0 00:39.0 00:37.0
28 00:32.0 00:37.0 00:38.0 00:37.0
29 00:32.0 00:37.0 00:39.0 00:37.0
30 00:32.0 00:38.0 00:38.0 00:37.0
31 00:32.0 00:38.0 00:39.0 00:38.0
32 00:32.0 00:38.0 00:39.0 00:38.0
33 00:32.0 00:37.0 00:39.0 00:38.0
34 00:32.0 00:37.0 00:39.0 00:38.0
35 00:32.0 00:38.0 00:39.0 00:38.0
36 00:32.0 00:38.0 00:39.0 00:39.0
37 00:32.0 00:37.0 00:39.0 00:39.0
38 00:32.0 00:38.0 00:39.0 00:37.0
39 00:32.0 00:37.0 00:39.0 00:38.0
40 00:32.0 00:37.0 00:38.0 00:37.0

Solt Workout For Nov 11 2014


Warm Up
Lap Warm Ups In Gym (in GYM)

In Studio:
Seven Rounds of Seven Reps as fast as possible:
7 Pull Ups
7 DB or KB Thrusters or Man-makers (choose weight)
7 Toes to Bar
7 KB Deadlift (choose weight)
7 Burpees with Push up
7 Kettlebell Swings
7 Box Jumps

Sprints in Gym

New Ab Set / New Back Set


Workout For Week of November 10 2014

Monday, November 10, 2014

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, November 12, 2014

1             x400                                    Warm Up
Technique Set
4             x50        1:05       Drill       one arm
4             x100      2:00       Drill       Fist/Finger tip
4             x50        2:00       Kick       under water                        fins
Endurance Set
8             x100      1:30       Swim                                                  Fins,Paddles                                                    
4             x50        1:20       Swim     Sprint   
1             X200                    Swim Down
               2400                     TOTAL DISTANCE

Saturday, November 15, 2014

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      6:30       Pull        1-3 Des                               Paddles
3             x200      3:30       Pull        1-3Des
3             x100      1:50       Swim     1-3 Des                               Fins
1             x200                     Swim Down                                      

               3800                     TOTAL DISTANCE