18.1.15

SOLT Week of Jan 19 2015

Warm Up (5 Burpees between each exercise):

4 Laps in Gym
High Knees
Butt Kickers
Walking Lunges
Inch Worm

5 Rounds (1st 4 Rounds 20 Sec On / 10 Second Rest - Last Round is 50% of total reps of 1st 4 rounds)
1. Pull Ups (Use Band to Assist)
2. Jump Lunges
3. KB Deadlift 
4. Man Makers (with DB) with Full Push Up and Thruster
5. Tricep Dip or Swim Pull Using Band
6. Knees to Chest or Toes to Bar
7. Box Jump or Leg Raises
8. Back Extension on Yoga Ball

Sprints

Tony Abs / Back

Workout for Week of Jan 19th 2015

Wednesday, Jan 21, 2015
1              x400                                        Warm Up
Technique Set
6              x100        2:00         Pull          DPS                                                        Buoy
6              x25                          Drill         Kick drill- Single leg kicking w/board
2              x25                          Kick
8              x25          0:45         Swim       from 12.5m line
Endurance Set
4              x100        1:50         Swim       Head up/Hyp by25m                               Fins
4              x100        1:20         Pull          Sprint                                                      Buoy
4              x50          1:20         Swim       Sprint     
1              X200                       Swim Down
                2400                        TOTAL DISTANCE

Saturday, Jan 24, 2015
1              x400                                        Warm Up
8              x50          0:55                         Choice    
6              x100        2:00         Drill         Odds-One Arm/Finger tip by50m/Evens- Hyp 6or 7
4              x50          1:20         Kick                                                                         Board
2              x200        4:15         Kick                                                                         w/fins
4              x100        2:00         Swim       1-4 Descending Time w/fist                                   
1              x50          1:00         Swim       Hard/Easy by25m
1              x100        2:00         Swim       Hard/Easy by50m
1              x150        3:00         Swim       Hard/Easy by75m
1              x200        4:00         Swim       Hard/Easy by100m
1              x150        3:00         Swim       Easy/Hard by75m
1              x100        2:00         Swim       Easy/Hard by50m
1              x50          1:00         Swim       Easy/Hard by25m                  
8              x50          0:50         Pull                                                                          Buoy& Paddles                      
1              x200                        Swim       Down
                3800                        TOTAL DISTANCE

SINGLE LEG KICKING DRILL

THE PURPOSE OF THIS DRILL
*Developing an effective, full leg kick
*Feeling a continuous kick
*Keeping the foot connected to the water

HOW TO THIS DRILL
1: Hold the kick board flat on the water and keep your face out of the water.
2: Begin kicking the flutter kick with your right leg only. Allow your left leg to simply float.
3: Use your whole leg to kick, not just from the knee down. Notice that as you begin to perfect this skill, your kicking leg is moving very quickly, with no pause at the top or the bottom of the kick. Notice too, that you are pushing water in both directions.
4: Notice that if you allow your foot to come out of the water at the top of the kick, it is less effective than when it stays connected to the water.
5: One you are able to create forward motion with one leg, try the advance version of this drill.
6: After your rest , then kick regular flutter kicks with both legs, trying to simulate the same kicking you  just finished with a single leg. Use your whole leg to kick to the same depth and same height. Use the same muscles and the same kick rate. Use the same continuous motion only this time alternate legs with each kick.  

11.1.15

Workout for Week of Jan 15 2015

Monday, Jan 12, 2015

1              x400                       Warm Up
6              x100       2:10        Swim      Odds-IM / Evens-Fr w/fist
2              x200       3:30        Pull         w/Paddles             
8              x50         0:55        Swim      DPS
6              x50         0:50        Swim Optional:Paddles or Fins
6              x50         1:15        25m Kick under water/ 25m Easy Swim with fins
1              x200                       Swim Down
                2600                       TOTAL DISTANCE

Wednesday, Jan 16, 2015

1              x400       till6:45   Warm Up
6              x50         1:10        Drill         Kick/Swim by25m
10           x100       2:00        Swim      TEST SET
8              x25         0:35        Swim      Easy/Hard/Hard   Optional:Paddles or Fins
1              X200                      Swim Down
                2100                       TOTAL DISTANCE

Saturday, Jan 19, 2015

1              x400                       Warm Up
12           x50         1:00        Swim      25m IM/25m Fr
6              x50         1:05        Drill         3x Fist, Finger tip
6              x50         1:20        Kick        Side with fins
6              x50         0:45        Pull         with Paddles
1              x50         2:00        Swim      Easy
5              x50         0:45        Pull         with Paddles
1              x50         2:00        Swim      Easy
4              x50         0:50        Pull         no Paddles
9              x100       2:00        Swim      1-3 Des & Hyp7-5-3
8              x25         0:35        Swim      2xHard,1xEasy,2xHard,1xEasy,2xHard
1              x200                       Swim      Down

                3750                       TOTAL DISTANCE

4.1.15

First Workouts of 2015!

MondayJan,5, 2015

1              x400                       Warm Up                             
6              x100       2:00        Swim      Odds-IM/Evens-Choice
2              x400       6:30        Pull         Optional:Paddles
6              x50         0:50        Swim      Optional:Fins
12           x25         0:30        Swim      1xEasy/2xHard
1              x200                       Swim Down
                2600                       TOTAL DISTANCE

WednesdayJan,7, 2015

1              x400       till6:45   Warm Up
10           x200       4:00        Swim: TEST SET
1              x200                       Swim Down
                2600                       TOTAL DISTANCE

SaturdayJan,10, 2015

1              x400                       Warm Up
9              x50         1:05        Drill         3xFist/One arm/Finger tip
6              x50         1:10        Kick        Side                                                        Fins
6              x25         0:50        Kick        1xEasy/2xHard
4              x100       1:45        Pull         Easy Hyp7
4              x100       1:55        Pull         Mid         Hyp5
4              x100       2:05        Pull         Hard       Hyp3
3              x200       3:40        Swim      10m under water after off the wall Fins
10           x50         1:10        Swim      8xIm/2xChoice  Jump out
1              x200                       Swim Down                                         
                3800                       TOTAL DISTANCE


17.12.14

Test Set Results

  Alex   Masa I   Kirk   Domonic  
100m FR   FR   FR   FR  
[25m] 00:14.7   00:14.3   00:14.6   00:16.3  
[50m] 00:30.9 00:16.2 00:29.6 00:15.3 00:31.0 00:16.4 00:36.2 00:19.9
[75m] 00:48.3 00:17.6 00:45.1 00:15.5 00:48.0 00:17.0 00:56.4 00:20.2
[100m] 01:04.9 00:16.6 01:01.9 00:16.8 01:05.5 00:17.5 01:16.8 00:20.4
50m FLY     FR   FR  
[25m] 00:14.8     00:14.4   00:16.9  
[50m] 00:29.9 00:15.1     00:29.2 00:14.8 00:35.8 00:18.9
          FR   FR  
[25m]     00:14.3   00:16.0  
[50m]         00:29.9 00:15.6 00:33.5 00:17.5
    FR      
[25m]   00:14.7      
[50m]   00:30.7 00:16.0    
[75m]   00:47.2 00:16.5    
[100m]     01:03.3 00:16.1        

14.12.14

Workout For Week of Dec 15th 2014


MondayDec,15, 2014

1x400                   Warm Up
2x200    3:20       Pull                                                     Buoy & Paddles
4x100    1:50       Pull        Hyp3/7 by50m                   Buoy
8x50      0:50       Pull        1-4 Descending time         Buoy
4x100    2:10       Kick       No board                             Fins
8x50      1:05       Swim     Sprint/Easy by25m
1x200                   Swim Down
2600                     TOTAL DISTANCE

WednesdayDec,17, 2014

1x400    till6:50  Warm Up
1x100                   Time trial            
1x50                     Time trial
1X200                  Swim Down


SaturdayDec,20, 2014

1x400                   Warm Up
8x75      1:30       Kick/Fist/Swim by25m
1x25      0:25                      Sprint
1x50      1:00                      Easy
1x75      1:25                      Fly/Ba/Br
1x100    2:10                      DPS&Hyp3or4
x4set  1st&3rd set: Pull, 2nd &4th set: Swim
10x100  1:40       Pull        [9x100 1:50]                      Buoy & Paddles
8x50      0:55       Swim     Jump out
2x50      2:00       Swim     Hard
1x200                   Swim Down                                      
3700                     TOTAL DISTANCE