4.3.15

Test Set Results for Mar 3 2015



20x100 Pull @ 2:00 Bruce Shane James Dominic James S* Steve
Average 01:19.0 01:19.5 01:24.8 01:25.7 01:16.8 01:15.4
Spread 00:04.0 00:07.0 00:04.0 00:06.0 00:05.0 00:03.0
1 01:19.0 01:14.0 01:22.0 01:22.0 01:18.0 01:14.0
2 01:20.0 01:18.0 01:25.0 01:25.0 01:18.0 01:15.0
3 01:21.0 01:20.0 01:24.0 01:25.0 01:19.0 01:15.0
4 01:21.0 01:21.0 01:26.0 01:25.0 01:18.0 01:15.0
5 01:19.0 01:19.0 01:25.0 01:25.0 01:18.0 01:15.0
6 01:19.0 01:21.0 01:25.0 01:25.0 01:17.0 01:15.0
7 01:18.0 01:20.0 01:26.0 01:25.0 01:16.0 01:16.0
8 01:19.0 01:19.0 01:26.0 01:25.0 01:16.0 01:16.0
9 01:19.0 01:19.0 01:26.0 01:25.0 01:17.0 01:16.0
10 01:19.0 01:19.0 01:25.0 01:25.0 01:15.0 01:16.0
11 01:19.0 01:19.0 01:25.0 01:26.0 01:17.0 01:16.0
12 01:19.0 01:20.0 01:25.0 01:26.0 01:16.0 01:16.0
13 01:17.0 01:20.0 01:25.0 01:26.0 01:17.0 01:15.0
14 01:20.0 01:21.0 01:26.0 01:26.0 01:17.0 01:15.0
15 01:19.0 01:21.0 01:26.0 01:26.0 01:16.0 01:15.0
16 01:18.0 01:21.0 01:25.0 01:27.0 01:17.0 01:15.0
17 01:19.0 01:19.0 01:23.0 01:27.0 01:17.0 01:15.0
18 01:18.0 01:20.0 01:24.0 01:27.0 01:17.0 01:17.0
19 01:18.0 01:20.0 01:23.0 01:28.0 01:17.0 01:16.0
20 01:19.0 01:18.0 01:23.0 01:27.0 01:14.0 01:15.0

1.3.15

SOLT Workout


4 Laps (dribbling basketball)
Length and Court and Back (do 10 Burpees after each round):
Lunges
High Knees 
Butt Kickers
Inchworm/Lizard

Shoulder Stretches

Tabata Stations (8 cycles):
Set 1 (Hip Focus)
Bulgarian Lunge
Soldier Pose
Walking Lunge with Overhead Ball
Knee Pile Stretch
Squat

Set 2 (Shoulder Focus)
DB Press
TBD
DB Swing
Eagle Pose
Shoulder Shrugs (with DB)

Workout Week of Mar 2nd 2015


Monday, Mar 2, 2015

1x400                   Warm Up                           
6x100    2:00       Swim     IM/Fr by100m
12x50    0:50       Pull                       1-3 Descending time                        Buoy     
8x50      0:50       Swim                                                                                Optional: Fins
8x50      1:10       Swim     Odds-Kick under water/easy swim by25m Fins
                                                                           Evens-Head up swim        Fins
1x200                   Swim Down
2600                     TOTAL DISTANCE

Wednesday, Mar 4, 2015

1x400    till6:45  Warm Up
20x100  2:00       Pull        TEST SET
1x200                   Swim Down
2600                     TOTAL DISTANCE


Saturday, Mar 7, 2015

1x400                   Warm Up            
6x50      1:00       Drill Choice       
8x50      1:00       Swim     IM switch
6x50      0:55       Swim     Hyp3/5/7 by50m
6x50      0:50       Swim     1-3 Des                                                             Optional:Fins
8x200    3:20       Pull                       Even pace                                          Buoy, Paddles
6x25      0:30       Swim     High Average Speed Hyp3
6x25      0:40       Swim     High       Average Speed Hyp5
4x25      0:50       Swim     Sprint & Minimum breath
1x200                   Swim Down                                      
3900                     TOTAL DISTANCE


25.2.15

Test Set Result for Feb 25 2015

20x50 Swim @ 2:00 Alex  Steve Dominic Kirk
Average 00:32.3 00:31.6 00:36.9 00:33.7
Spread 00:02.0 00:02.0 00:03.0 00:02.0
1 00:32.0 00:33.0 00:39.0 00:35.0
2 00:32.0 00:32.0 00:37.0 00:34.0
3 00:31.0 00:31.0 00:36.0 00:33.0
4 00:32.0 00:31.0 00:36.0 00:33.0
5 00:32.0 00:31.0 00:36.0 00:33.0
6 00:33.0 00:32.0 00:36.0 00:33.0
7 00:33.0 00:31.0 00:36.0 00:33.0
8 00:32.0 00:31.0 00:36.0 00:34.0
9 00:32.0 00:31.0 00:37.0 00:34.0
10 00:33.0 00:32.0 00:37.0 00:34.0
11 00:32.0 00:31.0 00:37.0 00:34.0
12 00:32.0 00:31.0 00:37.0 00:33.0
13 00:32.0 00:31.0 00:37.0 00:34.0
14 00:33.0 00:32.0 00:37.0 00:35.0
15 00:33.0 00:31.0 00:38.0 00:34.0
16 00:32.0 00:32.0 00:37.0 00:33.0
17 00:33.0 00:32.0 00:37.0 00:33.0
18 00:33.0 00:32.0 00:37.0 00:34.0
19 00:32.0 00:32.0 00:38.0 00:34.0
20 00:32.0 00:32.0 00:37.0 00:34.0

22.2.15

Swim Workout For Week of Feb 23rd 2015


 
Monday, Feb 23, 2015
1              x400                       Warm Up                             
9              x50         1:05        Pull         1-3 Des                                  Buoy, Pea Paddles
6              x50         0:55        Pull                                                         Buoy     
6              x50         0:45        Pull                                                         Buoy, Paddles
                     Rest 1min between set                  
4              x100       2:40        Kick       
8              x25         0:50        Kick        Single leg                               Board
12           x25         0:40        Swim      Under water/Hard/Easy by25m
1              x200                       Swim Down
                2550                       TOTAL DISTANCE

Wednesday, Feb 25, 2015

1              x400       till6:45   Warm Up
20           x50         2:00        Swim: TEST SET
1              X200                      Swim Down
                2600                       TOTAL DISTANCE

Saturday, Feb 28, 2015

1              x400                       Warm Up
4              x50         1:20        Kick                                                        Board    
4              x50         1:30        Kick        Side                                                                                       
8              x50         1:00        Drill         Fist/Finger tip by50m         
12           x25         0:35        Swim      IM order                                                Pea Paddles

8              x50         1:10        Swim      IM switch                             
3              x100       1:40        Pull         Hyp3                                      Buoy
3              x100       1:45        Pull         Hyp5                                      Buoy
3              x100       1:50        Pull         Hyp7                                                      Buoy
12           x25         0:25        Pull         1-4 Des                                  Paddles
6              x50         1:15        Swim      Jump out
1              x50                         Swim      MAX effort         
1              x200                       Swim Down                                         

                3550                       TOTAL DISTANCE

16.2.15

Workout For Week of Feb 16 2015

Monday, Feb 16, 2014

1x400                   Warm Up                           
6x50      1:10       Drill                      odds-Kick/Fist by25m
                                                            Evens-Head up/Kick by25m                                       
6x200    3:30       Pull                       1-3 Descending time         Buoy, Paddles    
4x100    2:10       Kick                                                                   Fins                      
4x25      0:40       Swim     Sprint
1x200                   Swim Down
2600                     TOTAL DISTANCE

Wednesday, Feb 18, 2014

1x400                                  Warm Up
Technique Set
4x50      1:15       Drill                      One leg licl                                       
4x50      1:10       Drill                      Finger tip                            Buoy, Paddles
4x100    2:00       Swim                    5times kick by25m           Fins
Endurance Set
4x100    ###        Pull                       Minimum circle[ex.1:20,1:30]
[8x25]                  Pull                                     
4x50      2:00       Swim     Sprint   
1X200                  Swim Down
2200                     TOTAL DISTANCE

Saturday, Feb 21, 2014

1x400                   Warm Up
6x100    2:00       Swim     IM/Fr by100m                                                                
9x50      1:05       Drill                      1-3 Des                               Pea Paddles
2x200    3:00       Pull                       Firm stroke                         Buoy, Paddles
1x50      1:30       Swim     Easy                                                                                                               
x2SET
8x25      0:45       Drill                      Head up/Hyp&Sprint by12.5m      Fins
3x100    1:30       Pull                       1-3 Des                               Buoy, Paddles
1x50      1:30       Swim     Easy
x2SET
10x25    0:50       Swim                    Easy/Sprint by25m           Jump out            
1x200                   Swim Down`                                    

3700                     TOTAL DISTANCE