11.7.14

Workout For Week of July 14th and July 21st 2014

Monday, July 14, 2014

1              x              400                         Warm Up                             
6              x              100         2:00        Swim      IM/Fr by100m
5              x              100         2:10        Drill         Fist/One arm by50m
12           x              25           0:35        Pull         1-4 Descending time                           Paddles
9              x              50           1:20        Swim      Hyp3-5-7 by50m
6              x              25           0:45        Swim      1xEasy/2xHard
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE

Wednesday, July 16, 2014

1              x              400                                         Warm Up
Technique Set
4              x              50           1:15        Drill         One arm                                      Buoy, Paddles
4              x              50           1:10        Drill         Head up                                   Paddles
4              x              100         2:00        Swim      DPS& finger tip
Endurance Set
4              x              100         ###         Pull         Minimum circle[ex.1:20,1:30]                                         
8              x              25           0:50        Kick        Sprint                                            Board
4              x              50           1:30        Swim      Sprint    
1              X             200                         Swim Down
                                2200                       TOTAL DISTANCE

Saturday, July 19, 2014

1              x              400                         Warm Up
8              x              50           1:00        Swim      IM switch
3              x              100         2:10        Swim      IM reverse[Fr/Br/Ba/Fly by25m]
4              x              50           1:20        Kick
4              x              50           1:00        Kick                                                              Fins
3              x              400         7:00        Pull                                                                Paddles
3              x              200         3:30        Pull        
3              x              100         1:50        Swim                                                             Fins
4              x              25           0:50        Swim      MAXeffort         Jumpout                                                                              
1              x              200                         Swim Down                                         
                                3900                       TOTAL DISTANCE

Monday, July 21, 2014
1              x              800                         Warm Up[swim/kick/drill/swim by200m]
6              x              100         1:40        Pull                                                                         Paddles
4              x              100         2:00        Kick                                                                        Fins
9              x              50           1:00        Swim      1-3 Descending time
4              x              25           0:40        Swim      Sprint    
1              x              200                         Swim Down
                                2550                       TOTAL DISTANCE
Wednesday, July 23, 2014
 1              x              400         till6:45   Warm Up
40           x              50           1:00        Swim: TEST SET
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE
 Saturday, July 26, 2014
1              x              400                         Warm Up
6              x              100         2:10        Swim      odds-kick/swim, evens-swim/kick by50m
1              x              100         1:40        Pull         Hyp3
1              x              100         1:50        Pull         Hyp5
1              x              100         2:00        Pull         Hyp7
                x2set
12           x              50           1:10        Drill         4x One arm, Kick/fist by25m, Fist/kick by25m
12           x              25           0:45        Swim      [2x under water,1x              easy]x4set
12           x              50           1:05        Swim      1-3 Descending time
8              x              50           1:10        Swim      Jump out                                                                            
1              x              200                         Swim Down                                         
                                3700                       TOTAL DISTANCE

Monday, July 28, 2014
 1              x              400                         Warm Up
2              x              200         4:15        Kick        Ba/Fr by50m                                        Fins
8              x              100         1:30        Pull         optional:1:40                                       Buoy, Paddles
8              x              50           1:00        Swim      1-4 Descending time
4              x              50           1:10        Swim      1-4 Descending time
8              x              25           0:40        Swim      Easy/MAX effort by25m
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE
Wednesday, July 30, 2014

1              x              400         till6:45   Warm Up
10           x              50           3:00        Swim      TEST SET
1              x              200                         Swim Down
                                1100                       TOTAL DISTANCE
 Saturday, August 2, 2014
1              x              400                         Warm Up
4              x              100         2:15        Drill         One arm
9              x              50           1:00        Swim      1-3 Descending time
6              x              50           1:15        Kick        Side                                                                        Fins
1              x              100         3:00        Swim      Easy
6              x              50           1:00        Pull         80% effort                                                            Buoy
6              x              50           1:00        Drill         Fist                                                                          Buoy
6              x              50           0:55        Pull         80% effort                                                            Buoy
10           x              25           0:30        Swim      90% effort                                                            Paddles
10           x              25           0:40        Swim      90% effort
10           x              25           0:45        Swim      Easy/Sprint by25m                             optional: Jump out
1              x              200                         Swim Down                                         

                                3500                       TOTAL DISTANCE

9.7.14

Test Set Results for July 9












20 X 100s on 2:00
Alex  Masa I Masa  Steve (Back) Steve (swim) Dominic Peter Kirk Bruce Shane
Ave 01:14.5 01:18.2 01:08.7 01:20.7 01:13.8 01:28.4 01:18.2 01:17.1 01:30.1 01:23.0
Spr 00:03 00:03 00:04 00:03 00:03 00:04 00:03 00:03 00:04 00:10
1 01:13 01:16 01:09 01:19 01:15 01:26 01:18 01:18 01:29 01:22
2 01:13 01:18 01:09 01:21 01:14 01:28 01:18 01:16 01:30 01:22
3 01:14 01:18 01:09 01:20 01:14 01:29 01:19 01:16 01:31 01:22
4 01:14 01:18 01:08 01:20 01:14 01:29 01:19 01:16 01:32 01:22
5 01:15 01:18 01:08 01:20 01:14 01:30 01:19 01:17 01:32 01:23
6 01:14 01:18 01:08 01:21 01:14 01:27 01:19 01:16 01:30 01:23
7 01:14 01:18 01:09 01:21 01:14 01:30 01:19 01:17 01:29 01:23
8 01:15 01:18 01:10 01:21 01:14 01:30 01:19 01:16 01:29 01:24
9 01:14 01:18 01:08 01:22 01:13 01:26 01:19 01:16 01:29 01:25
10 01:14 01:18 01:09 01:22 01:12 01:29 01:19 01:16 01:29 01:23
11 01:15 01:19 01:09 01:19 01:17 01:31 01:24
12 01:14 01:19 01:09 01:19 01:17 01:31 01:24
13 01:14 01:19 01:09 01:17 01:17 01:32 01:24
14 01:15 01:18 01:10 01:16 01:17 01:30 01:24
15 01:16 01:19 01:09 01:17 01:18 01:30 01:24
16 01:16 01:19 01:09 01:18 01:19 01:30 01:25
17 01:16 01:19 01:09 01:18 01:19 01:31 01:24
18 01:16 01:19 01:09 01:17 01:18 01:31 01:24
19 01:15 01:19 01:09 01:18 01:18 01:28 01:24
20 01:13 01:16 01:06 01:17 01:19 01:28 01:15



How I felt after todays set.. 


6.7.14

Week of July 7 2014

 
Monday, July 7, 2014

1              x              400                         Warm Up                             
6              x              100         2:00        Swim      Drill/Swim by50m
15           x              50           1:00        Pull         1-3 Descending time[10-15w/paddles     Buoy     
6              x              50           1:05        Swim      Kick under water/easy by25m                Optional: Fins
8              x              50           0:50        Swim     
1              x              200                         Swim Down
                                2650                       TOTAL DISTANCE

Wednesday, July 9, 2014

1              x              400         till6:45   Warm Up
20           x              100         2:00        Swim: TEST SET
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE


Saturday, July 12, 2014

1              x              400                         Warm Up
10           x              50           0:55        Swim      Easy pace [warm up]
1              x              300         6:30        Kick
1              x              200         4:20        Kick
1              x              100         2:10        Kick       
                                                                                300-200-100 Ascending speed
1              x              200         3:30        Swim
1              x              100         1:50        Swim
1              x              50           1:10        Swim
                x3set                                                      1st no gear,2nd w/paddles,3rd w/fins
10           x              25           0:45        Swim      odds-under water/easy by12.5m, evens-easy/under water
4              x              50           1:00        Swim      H/E, E/H, E, H
4              x              50           1:10        Swim      H/E, E/H, E, H
4              x              50           1:20        Swim      H/E, E/H, E, H    
1              x              200                         Swim Down                                         
                                3600                       TOTAL DISTANCE