31.10.14

Swim Workout Nov 3 2014

 
Monday, Nov 3, 2014
1x400                   Warm Up                           
5x100    2:00       Swim     Drill/Swim by50m
16x50    1:00       Pull        1-4 Descending time[9-16w/paddles]         Buoy     
6x50      1:05       Swim     Kick under water/easy swim by25m            Optional: Fins
8x50      0:50       Swim    
1x200                   Swim Down
2600                     TOTAL DISTANCE

Wednesday, Nov 5, 2014
1x400    till6:45  Warm Up
20x100  2:00       Swim: TEST SET
1x200                   Swim Down
2600                     TOTAL DISTANCE

Saturday, Nov 8, 2014
1x400                   Warm Up
10x50    0:55       Swim     Easy pace [warm up]
1x300    6:30       Kick       Easy
1x200    4:20       Kick       Mid
1x100    2:10       Kick       Fast
1x200    3:30       Swim
1x100    1:50       Swim
1x50      1:10       Swim     Hard
x3set                                                   1st no gear,2nd w/paddles,3rd w/fins
10x25    0:45       Swim     Hard kick under water/easy swim by12.5m
4x50      0:45       Swim                                                                 Paddles
4x50      0:45       Swim                                                                 Fins
4x50      1:10       Swim     H/E, E/H, E, H    
1x200                   Swim Down                                      

3600                     TOTAL DISTANCE

27.10.14

SOLT Workout For Oct 28 2014



Warm Up (10 Push ups / 10 air squats between each lap):
4 Laps
1. Lunges
2. High Knees
3, Butt Kickers
4. Inch Worm
5. Side Steps

Tabata (20 Seconds on / 10 Seconds off):
1. Bulgarian Squats
2. DB Push Press
3. KB Deadlift
4. Burpee w/ push ups
5. OH Lunges
6. KB Swing
7. Box Jumps
8. Tricep Dips or Band Pull
9.  Wood Choppers
10.  Back Extensions on Yoga Ball

Tony Abs / Back 

Basketball Cool Down

Swim Workout For Week of Oct 27 2014

Monday, Oct 27, 2014

1x400                    Warm Up                             
10x50    1:00        Drill         fist/swim by25m
1x400    6:40        Pull         DPS                                                        Buoy, Paddles
2x200    3:40        Pull                                                                         Buoy
4x100    2:00        Pull         Hyp3-5-7-9 or 2-4-6-8 by25m          Buoy
5x50       1:10        Swim      Head up/Sprint/Easy/Head up/Sprint by50m
1x200                    Swim Down
2550                       TOTAL DISTANCE

Wednesday, Oct 29, 2014

1x400                                    Warm Up
Technique Set
6x100    2:00        Drill         one arm/fist
10x25    0:45        Kick        under water                                           Board&fins
Endurance Set
8x100    1:30        Swim                                                                      paddles                                                 
4x50       1:20        Swim      Sprint
1X200                    Swim Down
                2450                       TOTAL DISTANCE


Saturday, Nov 1, 2014

1x400                    Warm Up
9x50       1:00        Swim      Fist 1-3Descending time                    
8x50       0:55        Pull         DPS                                                        Buoy& Paddles
6x100    1:50        Pull         1-3Descending time                            Buoy
6x50       1:20        Kick        Side
6x50       1:20        Kick        Under water/Swim               by25m  Fins
4x50       1:00        Swim      Slow      
4x50       0:55        Swim      Middle
4x50       0:50        Swim      Fast                                                        Optional: Fins
3x50       0:45        Swim      Fastest                                                   Optional: Fins
8x25       0:40        Swim      Jump Out                                                                                              
1x200                    Swim Down                                         
                                3600                       TOTAL DISTANCE


19.10.14

SOLT Tuesday Oct 21 2014



Warm Up:
4 Laps
High Knees
Butt Kickers
Inch Worm/Lizard Walk
Side Steps

3 Rounds:
10 Push Up Burpees
20 Squats

2 ROUNDS: Every 1 Minute (do exercise / run to half court and back/ do exercise again)
1. 10 Box Jumps
2.  20 Sec Triangle Pose
3.  10 Man Makers
4.  20 Second Solder Pose
5.  10 Wood Choppers
6.  20 Sec Bridge Stretch
7.  10 Squat Jump (touch net)
8.  20 Sec Bend Forward Hamstring Stretch
9.  10 KB Swing
10. 20 Sec Hips Stretch 

SPRINTS

Swim Workout Week of Oct 20 2014

Monday, October 20, 2014

1x400                   Warm Up            
3x200    3:15       Pull        DPS                                                     Buoy,Paddles
3x100    2:00       Pull        Fist                                                      Buoy
6x50      0:45       Pull                                                                    Buoy,Paddles
3x100    2:40       Kick       1-3 Des
4x25      0:40       Kick       MAX effort                                       Board,Fins
8x50      1:10       Swim     1&2-Sprint/easy by25m,3-50mEasy,4-50mSprint x2set
1x200                   Swim Down
2600                     TOTAL DISTANCE

Wednesday, October 22, 2014

1x400    till6:45  Warm Up
40x50    1:00       Pull        TEST SET                                          Buoy
1X200                  Swim Down
2600                     TOTAL DISTANCE

Saturday, October 25, 2014

1x400                   Warm Up                           
4x100    2:40       Kick      
4x50      1:05       Drill       One arm
4x50      0:55       Drill       Fist
8x25      0:30       Swim     Fly/Fr by25m                                    Fins
5x100    2:10       Swim     IM
8x100    1:50       Pull        Hyp5-7 by50m                                 Buoy,Paddles
12x25    0:30       Pull        1-4 Descending time                        Buoy
8x50      2:00       Swim     MAX effort Jump out
1x200                   Swim Down
3600                     TOTAL DISTANCE

15.10.14

SOLT Workout For Oct 16 2014



Warm Up:   
Stretch Shoulders / Arms
3 Rounds:
3 Dips
3 Pull Ups
5 Burpee (with Push Ups)
5 Knees to Shoulders
10 Air Squats (overhead)

Bench Press 
Work Up to 1 Rep Maximum

Spin (from 6:45)
5 Minute Warm Up
1 Minute High RPM TT (Build to 100 RPM)
30 Second East Spin
1 Minute High RPM TT (Build to 110 RPM)
30 Second Rest
1 Minute High RPM TT (Build to 120 RPM)
1 Minute Rest

Main Set - Heart Rate Set
2 Rounds (18 minute total):
1 Minute Easy TT (get HR to 50 t0 60% of Max)
1 Minute (65% Max HR)
1 Minute (70% Max HR)
1 Minute (75% Max HR)
1 Minute (80% Max HR)
1 Minute (85% Max HR)
1 Minute (90% Max HR)
2 Minute Rest

14.10.14

Swim Workout Week of Oct 13 2014

Monday, October 13, 2014
1             x             400                       Warm Up            
8             x             50           1:00       Drill       Choice[ex.one arm/fist/finger tip/head up…]
1             x             50           1:00       Pull                                                              Buoy
1             x             100        2:00       Pull                                                                Buoy
1             x             200        4:00       Pull                                                                Buoy
               x3set                                                   50-200 Descending time
2             x             200        5:00       Kick                                                                 Board
6             x             25           0:45       Swim     Sprint
1             x             200                       Swim Down
                              2600                     TOTAL DISTANCE
Wednesday, October 15, 2014
1             x             400                                      Warm Up
Technique Set
6             x             100        2:00       Pull        without buoy
10           x             25           0:45       Kick       under water                                                      Board&fins
Endurance Set
4             x             50           1:45       Kick       Sprint                                                         Board
4             x             100        1:20       Pull                                                                            Buoy
4             x             50           1:20       Swim     Sprint   
1             X            200                       Swim Down
                              2250                     TOTAL DISTANCE
Saturday, October 18, 2014
1             x             400                       Warm Up                           
4             x             100        2:10       Kick       Side/Normal by50m                         Fins
8             x             50           1:05       Swim     IM switch
4             x             100        2:10       Swim     IM
1             x             200                       Swim     IM
3             x             100        1:30       Swim     Firm
2             x             50           1:15       Swim     Sprint/Easy by50m
               x4set                                    Optional:buoy/Paddles/Fins
1             x             200                       Swim Down
                            3600                     TOTAL DISTANCE