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

8.10.14

Test Set Results for Oct 8th 2014

20 X 50s on 1:30
Alex  Masa I Kirk James P Peter Quinn Bruce Paul Shane David
Ave 00:32.9 00:33.7 00:34.3 00:34.7 00:33.2 00:32.9 00:37.6 00:42.4 00:33.4 00:33.4
Spr 00:01 00:02 00:02 00:02 00:01 00:02 00:03 00:02 00:03 00:04
1 00:33 00:33 00:34 00:34 00:34 00:34 00:37 00:43 00:32 00:31
2 00:33 00:34 00:34 00:35 00:34 00:32 00:38 00:43 00:33 00:32
3 00:33 00:33 00:34 00:35 00:34 00:33 00:37 00:43 00:33 00:33
4 00:33 00:34 00:33 00:35 00:33 00:32 00:37 00:43 00:32 00:33
5 00:33 00:34 00:33 00:34 00:33 00:33 00:37 00:43 00:33 00:34
6 00:33 00:34 00:34 00:35 00:33 00:33 00:37 00:43 00:33 00:33
7 00:33 00:34 00:34 00:35 00:33 00:32 00:37 00:43 00:33 00:34
8 00:33 00:34 00:34 00:35 00:33 00:33 00:37 00:43 00:34 00:34
9 00:33 00:34 00:34 00:34 00:33 00:33 00:36 00:43 00:34 00:33
10 00:33 00:34 00:34 00:34 00:33 00:33 00:37 00:42 00:34 00:33
11 00:33 00:34 00:34 00:34 00:34 00:33 00:37 00:42 00:34 00:33
12 00:33 00:34 00:34 00:34 00:33 00:33 00:37 00:43 00:33 00:33
13 00:33 00:34 00:35 00:35 00:33 00:33 00:38 00:43 00:33 00:34
14 00:33 00:34 00:35 00:35 00:33 00:33 00:38 00:42 00:35 00:34
15 00:33 00:34 00:35 00:35 00:33 00:33 00:39 00:42 00:34 00:34
16 00:33 00:34 00:35 00:34 00:33 00:33 00:39 00:41 00:34 00:34
17 00:33 00:34 00:35 00:35 00:34 00:33 00:39 00:42 00:34 00:33
18 00:33 00:33 00:35 00:36 00:33 00:34 00:39 00:42 00:33 00:35
19 00:33 00:33 00:35 00:34 00:33 00:33 00:38 00:42 00:33 00:35
20 00:32 00:32 00:35 00:36 00:33 00:32 00:38 00:41 00:33 00:32

5.10.14

Swim Workout for Week of Oct 6 2014

Monday, October 6, 2014

1              x              600                         Warm Up              Swim/Fist/Swim by200m
3              x              100         2:30        Kick        1-3 Descending time
3              x              100         2:10        Kick        1-3 Descending time                           Fins, no board
9              x              50           0:55        Pull         1-3 Descending time
6              x              100         1:50        Swim      Firm
6              x              25           0:45        Swim      MAX effort                          
1              x              200                         Swim Down
                                2600                       TOTAL DISTANCE

Wednesday, October 8, 2014

1              x              400         till6:45  
20           x              50           1:30                       
1              x              200                         Swim Down
                                                                TOTAL DISTANCE

Saturday, October 11, 2014

1              x              400                         Warm Up                             
10           x              50           1:00        Drill         Choice
3              x              100         2:30        Kick        Side                                                                   Fins
6              x              50           1:20        Kick        1-3 Descending time
8              x              100         1:35        Pull                                                                                    Paddles
                Or
7              x              100         1:45        Pull                                                                                    Paddles
9              x              100         2:10        Swim      1-4,5-7,8-9 Descending time
8              x              50           1:05        Swim      Jump out!!
1              x              200                         Swim Down

                                3700                       TOTAL DISTANCE

SOLT Workout For Week of Oct 6




Warm Up (10 Push Ups & 10 Sit-Ups between each of below)
jog 4 laps
High knees (length of gym and back)
Butt Kickers (length of gym and back)
20 standing lunges (10 each leg)
Walking Lunge (length gym and back)
Lizard Walk
50 Easy Jumps (using calf muscles) - not hard, just to warm up

10 of each of the following:
Squat with toes pointed out
Squat with toes pointed forward
Squat with toes pointed inward (or slightly inward… )

Perform each hamstring focused exercise(easy)/stretch for 30 seconds (10 second rest) 4 times each:
Hamstring stretch:  Legs wide and head to floor with straight legs
Hamstring stretch:  legs together and head down to floor (try to keep back straight)
Reverse Hamstring Curl on Yoga Ball (https://www.youtube.com/watch?v=Kk8dpH4ZPos)
Kettlebell Good Morning (https://www.youtube.com/watch?v=Kh4TuS6-CYk)

Tabata:
Man Maker
Plank with abduction
Tricep Swim Pulls (using band) / Or Tricep Dip
Wall Ball
Soldier (hold each leg 4 times)

Basketball Cool Down

1.10.14

Test Set Results for Oct 1 2014

10x200 Pull @ 4:00 Alex  Steve Ouinn Masa I Peter Bruce Kirk Dominic
Average 02:23.3 02:34.8 02:38.2 02:42.9 02:40.0 02:45.2 02:46.8 03:01.5
Spread 00:08.0 00:04.0 00:12.0 00:09.0 00:03.0 00:04.0 00:18.0 00:07.0
1 02:27.0 02:37.0 02:45.0 02:38.0 02:40.0 02:46.0 02:38.0 02:57.0
2 02:25.0 02:37.0 02:45.0 02:38.0 02:40.0 02:43.0 02:41.0 03:00.0
3 02:25.0 02:35.0 02:44.0 02:40.0 02:39.0 02:43.0 02:43.0 03:02.0
4 02:24.0 02:34.0 02:40.0 02:42.0 02:38.0 02:44.0 02:45.0 03:01.0
5 02:23.0 02:34.0 02:36.0 02:44.0 02:40.0 02:45.0 02:46.0 03:02.0
6 02:24.0 02:33.0 02:35.0 02:44.0 02:40.0 02:46.0 02:47.0 03:01.0
7 02:23.0 02:34.0 02:35.0 02:44.0 02:40.0 02:46.0 02:48.0 03:02.0
8 02:22.0 02:34.0 02:35.0 02:46.0 02:41.0 02:46.0 02:51.0 03:03.0
9 02:21.0 02:35.0 02:34.0 02:46.0 02:41.0 02:47.0 02:56.0 03:03.0
10 02:19.0 02:35.0 02:33.0 02:47.0 02:41.0 02:46.0 02:53.0 03:04.0

28.9.14

SOLT Workout For Sept 30

WU:
10 minutes of easy exercises (not hard focus on loosening/stretching the hips), may include combination of the following:

jog
walking lunges
high knees
walking spiderman (https://www.youtube.com/watch?v=OIkhMWEnDSQ#t=77)
side skips
side crossovers
lizard walk (https://www.youtube.com/watch?v=j_Vungey3Ls)

10 of each of the following:
Squat with toes pointed out
Squat with toes pointed forward
Squat with toes pointed inward (or slightly inward… )

Hold each stretch for 20 seconds (10 second rest) 2 times each
butterfly stretch https://www.youtube.com/watch?v=rdxD3POKbV8
right knee to chest
left knee to chest
both knees to chest
right ankle to left knee
left ankle to right knee
right head to knee https://www.youtube.com/watch?v=0lG0anfL138
left head to knee
right pigeon https://www.youtube.com/watch?v=2v4BFOQ58F8
left pigeon

10 of each of the following:
Squat with toes pointed out
Squat with toes pointed forward
Squat with toes pointed inward (or slightly inward… ) 

Tabata The Following:
Tricep Swim Pulls (using band)
Fire hydrant exercise https://www.youtube.com/watch?v=La3xYT8MGks
KB deadlift (focus on gluts)
Plank With Abduction (https://www.youtube.com/watch?v=Om3M4ezJvSM)
Squat Holding KB

Tony Abs / Back