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


10.12.14

Spin / Core Workout for Dec 11th 2014

5 Min Warm Up

10 Minutes - 5 Rounds:  1 Minute On / 1 Minute Off  - start with 70 RPMs, up by 10 RPMs each time.. last round is 110 RPS.  

24 Min - 3 Segments of 8 minutes each: 
1st Segment (HR Peaks at 65% HR Max) - 3 min TT / 2 min HC / 2 min TT / 1 min Rest
2nd Segment (HR Peaks at 75% HR Max) - 3 min TT / 2 min HC / 2 min TT / 1 min Rest
3rd Segment (HR Peaks at 85% HR Max)- 3 min TT / 2 min HC / 2 min TT / 1 min Rest

5 Min cool down.... 


Tabata 4 Sets of (30 seconds on / 15 seconds rest) - total of about 18 minutes:

Stability Ball Tuck
Bird Dog (both sides)
Yoga Ball Extension
Single Leg Extension (both sides)
Spiderman Plank

See below for reference:  http://www.huffingtonpost.com/2014/12/03/best-ab-exercises-not-doing_n_6256482.html

Good Rotator Cuff Exercises.. for all swimmers

8.12.14

Swim Workout For Week of Dec 8 2014



MondayDec,8, 2014

1x400                   Warm Up
2x200    3:50       Drill       Drill/Swim by25m
12x100  1:40       Pull        [or1:45]  Buoy&Paddles
8x50      1:10       Kick Kick/Swim by25m
4x25      0:40       Swim     Sprint
1x200                   Swim Down
2700                     TOTAL DISTANCE

WednesdayDec,10, 2014

1x400                   Warm Up
Technique Set
4x100    2:00       Pull                       One arm/Fist by50m                        Buoy,
8x50      1:00       Drill                      Finger tip/DPS by25m                                   
Endurance Set
6x100    ###        Pull                       Minimum circle[ex.1:20,1:30]                                    
4x50      2:00       Swim     Sprint   
1X200                  Swim Down
2200                     TOTAL DISTANCE

Saturday, Dec,13, 2014

1x400                   Warm Up
6x100    2:00       Swim     Odds-IM/Evens-Fr
2x50      1:00       Kick                                                    Board&Fins
2x25      0:45       Kick       Under water/Swim           
x4set
1x100    1:50       Pull        Hyp7                                   Buoy&Paddles
1x200    3:20       Pull        Hyp5                                   Buoy&Paddles
1x400    6:20       Pull        Hyp3                                   Buoy&Paddles
1x100    1:50       Swim     Hyp7                                   Optional:Fins     
1x200    3:25       Swim     Hyp5                                   Optional:Fins
1x400    6:30       Swim     Hyp3                                   Optional:Fins
1x50                     Swim     Easy
3x25      0:30       Swim     Sprint
1x50      0:50       Swim     Easy      
X4set
1x200                   Swim Down                                      
3750                     TOTAL DISTANCE

SOLT Workout for Tue Dec 09 2014



Warm Up
Gym Warm Up
Burpees between sets
In Gym:
Tabata for 8 rounds (20 seconds on / 10 seconds rest)
Tricep Pull using Band (swim stroke)
Wood Chopper
Air Squat (hold squat position during rest)
Push Ups
KB Deadlift
Jump Rope
Dumb Bell Press

4 Rounds (30 seconds on / 15 seconds rest) - do 4 of each then move on to next...:
Front Plank
Superman
Right Side Plank
Bridge
Left Side Plank

Sprint? 

3.12.14

Test Set Results For Dec 3 2014

10x100s swim on 4:00
Alex Masa I Kirk Shane Dominic
Average 01:11.0 01:13.2 01:14.0 01:15.5 01:23.1
Spread 00:05 00:05 00:08 00:07 00:06
1 01:08.6 01:12.2 01:09.6 01:12.5 01:20.7
2 01:08.9 01:12.2 01:09.7 01:12.9 01:21.3
3 01:09.3 01:11.2 01:11.9 01:15.2 01:23.5
4 01:10.9 01:12.8 01:14.1 01:16.3 01:22.7
5 01:11.5 01:12.6 01:15.7 01:15.6 01:22.6
6 01:11.8 01:12.3 01:15.7 01:16.3 01:22.5
7 01:12.1 01:13.6 01:16.2 01:16.3 01:23.4
8 01:11.9 01:15.1 01:17.1 01:16.6 01:23.7
9 01:13.5 01:15.7 01:16.3 01:19.1 01:26.3
10 01:11.7 01:14.1 01:14.1 01:14.4 01:24.7

1.12.14

Workout for Week of Dec 1 2014

Monday, Dec 1, 2014
1x400                    Warm Up                             
12x50    1:05        Drill         odds-kick/swim by25m, evens-fist swim
4x100    1:40        Pull                                                         Optional:paddles
4x50       1:00        Swim      1-4 Descending
x2set
6x25       0:40        Swim      Easy/Sprint/Under water  by25m
1x200                    Swim Down
2550                       TOTAL DISTANCE

Wednesday, Dec 3, 2014
1x400    till6:45   Warm Up
10x100  4:00        Swim: TEST SET
1x200                    Swim Down
1600                       TOTAL DISTANCE

Saturday, Dec 6, 2014
1x400                    Warm Up
4x50       0:55        Swim      1-4 Descending time
2x100    2:00        Swim      Easy/Hard by100m
1x200    3:20        Swim      DPS                                        Optional:buoy ,paddles
1x50       1:15        Swim      Sprint
x2Set
3x200    3:20        Choice
2x300    6:30        Choice
1x600                    ChoiceMAX effort
                                                Swim optional:Buoy,Paddles,Fins
6x25       0:40        Swim Easy/Hyp/Sprint      
1x200                    Swim Down                                         

3850                       TOTAL DISTANCE

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