22.4.15

5 X 100s @ 4:00 Results for April 22 2015 (at end of workout)

5X100 Swim @ 4:00   Masa I  
Average 01:11.2
Spread 00:11.9
1 00:31.6 00:32.4 01:04.0
2 00:32.7 00:35.0 01:07.7
3 00:34.5 00:39.4 01:13.9
4 00:36.1 00:39.8 01:15.9
5 00:36.2 00:38.5 01:14.7
  Steve (Back)  
Average 01:15.5
Spread 00:02.2
1 00:35.3 00:40.6 01:15.9
2 00:35.9 00:39.8 01:15.7
3 00:35.6 00:38.7 01:14.3
4 00:36.3 00:40.2 01:16.5
5 00:36.2 00:39.1 01:15.3
  KIRK (IM for 1 and 3)  
Average 01:18.2
Spread 00:15.9
1 00:35.7 00:42.9 01:18.6
2 00:33.2 00:37.4 01:10.6
3 00:39.6 00:46.9 01:26.5
4 00:36.1 00:40.5 01:16.6
5 00:37.6 00:41.3 01:18.9
  James P  
Average 01:16.2
Spread 00:07.8
1 00:34.4 00:37.4 01:11.8
2 00:34.8 00:39.4 01:14.2
3 00:36.9 00:41.8 01:18.7
4 00:37.2 00:42.4 01:19.6
5 00:36.7 00:40.0 01:16.7
  Bruce (Pull)  
Average 01:13.1
Spread 00:07.3
1 00:33.1 00:36.3 01:09.4
2 00:33.9 00:37.2 01:11.1
3 00:34.8 00:38.6 01:13.4
4 00:35.5 00:39.2 01:14.7
5 00:36.2 00:40.5 01:16.7
  Shane  
Average 01:18.4
Spread 00:08.3
1 00:34.6 00:38.0 01:12.6
2 00:37.8 00:41.5 01:19.3
3 00:39.2 00:41.2 01:20.4
4 00:39.4 00:41.5 01:20.9
5 00:37.4 00:41.4 01:18.8

20.4.15

Swim Workout Week of April 20 2015


Monday, Apr 20, 2015

1x400                   Warm Up                           
3x200    3:20       Pull                                                                    Buoy, Paddles
4x100    2:00       Pull        Fist                                                      Buoy
6x50      0:45       Pull                                                                    Buoy,     Paddles
3x100    2:30       Kick                                                                   Board
6x25      0:50       Kick       Under water                                      Fins
9x25      0:40       Swim     Easy/Head up/Sprint x3set                                          
1x225                   Swim Down
2600                     TOTAL DISTANCE

Wednesday, Apr 22, 2015

Warm Up Set
1x400    10min                   Swim/Kick/Pull/Swim
4x50      1:15       Drill       1-4 Des                                              Pea Paddles                       
4x50      1:10       Drill       Hyp/DPS by25m                               Buoy, Paddles
8x25      0:40       Swim     12.5m sprint
1x50      3:00       Swim     Easy
Main Set
5x100    4:00       Swim     Choice stroke Sprint                       
1X200                  Swim Down
1750                     TOTAL DISTANCE

Saturday, Apr 25, 2015

1x400                   Warm Up
9x50      1:00       Swim     1-3 Des                                              Pea Paddles
2x25      0:25       Swim     Sprint
1x50      1:10       Swim     Easy
2x75      1:25       Swim     Fly/Ba/Br by25m
1x100    2:00       Swim     Hyp3/5 by50m
x3set
6x100    1:40       Pull                                                                    Buoy, Paddles
4x100    2:10       Kick                                                                   Fins, no board
1x50      1:20       Swim     Easy
4x25      0:30       Swim     IM
1x50      0:50       Swim     Sprint
X4set    
1x200                   Swim Down                                      

3600                     TOTAL DISTANCE

SOLT Workout for April 21 2015



Warm Up
Length of gym w/ 1 lap jog around gym between each exercise:
Lunge
High Knees
Butt Kickers
Inchworm / Lizard Walk

Masa DB Exercises (Masa To Provide)

Back and Hip Stretches (2 X 45 Seconds Each):
Couch stretch
Downward facing dog
Pigeon stretch
Lunge with anterior reach
Fire hydrant

5 Rounds of Following (30 seconds on 10 seconds off & 30 seconds between stations)
Jump Rope
 Push-Up
 Wall Sit
 Bicycle Crunch
 Air Squat
 Step-Ups (with weights) / Box Jumps
 Triceps Dips
 Walking Lunges (with medicine ball overhead or twisting)
 Plank
 Truck Jumps
 Side Planks


SPRINT
4 Sprints:
Sprint Length of Gym and Back

Stretching Videos (hip opening)

https://www.youtube.com/watch?v=fYRhzqUIxl8

12.4.15

Workout For Week of April 13 2015

Monday, Apr 13, 2015

1x400                   Warm Up                           
8x50      1:00       Drill       Fist/DPS
1x100    1:50       Pull        DPS                                                                    Buoy,Paddles
1x200    3:30       Pull        DPS                                                                    Buoy,Paddles
1x400    6:40       Pull        DPS                                                                    Buoy, Paddles
                                                                           *Same stroke counts
3x200    3:30       Pull        1-3 Des                                                                           
8x25      0:35       Swim     Sprint
1x200                   Swim Down
2500                     TOTAL DISTANCE

Wednesday, Apr 15, 2015
1x400                                  Warm Up
Technique Set
4x50      1:15       Drill                      One leg kick                                     
4x50      1:10       Drill                      DPS                                                     Buoy, Paddles
4x100    2:00       Swim                    5times dolphin kick by25m x4      Fins
Endurance Set
5x100    ###        Pull                       Minimum circle[ex.1:20,1:30]                     
3x50      3:00       Swim     Sprint   
1X200                  Swim Down
2250                     TOTAL DISTANCE

Saturday, Apr 18, 2015

1x400                   Warm Up
6x100    2:00       Swim     One arm/Fist/normal by100m x2
8x50      1:30       Kick       IM switch
16x25    0:35       Swim     IM order by4x25
4x100    1:40       Pull        Hyp3/5 by50m                                  Buoy, Paddles
4x100    1:50       Pull        1-4 Des                                              Buoy, Paddles
4x100    2:00       Pull        Easy/Hard by100m                          Buoy, Paddles
12x50    1:10       Swim     Easy/Hyp/ 2x Hard w/dive                                          
1x200                   Swim Down                                      

3800                     TOTAL DISTANCE

6.4.15

Workout For Week of April 6th 2015



Monday, Apr 6, 2014

1x400                   Warm Up                           
8x50      1:20       Kick       1-4 Descending time
8x100    1:50       Pull        1-4 Descending time 4x no paddles,w/paddles
6x50      1:15       Swim     Under water/Easy swim by12.5m                 Fins
6x50      0:55       Swim     DPS                                                                    Paddles
6x25      0:40       Swim     MAX effort
1x200                   Swim Down
2550                     TOTAL DISTANCE

Wednesday, Apr 8, 2014

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

Saturday, Apr 11, 2014

1x400                   Warm Up
6x100    2:10       Swim     1-3 Descending time                        Pea Paddles
8x25      0:40       Swim     Odds-Sprint kick under water/Swim by12.5m
                                             Evens-Head up swim
8x50      1:05       Swim     IM switch
3x100    2:10       Swim     IM/IMR/IM
1x200                   Swim     IM
6x50      1:10       Kick       Side                                                                   Fins
2x100    1:45       Swim     Firm stroke Hyp3/7 by50m
2x50      1:20       Swim     Sprint/Easy by50m
x4set
1x200                   Swim Down                                      
3800                     TOTAL DISTANCE