Duration 30-45 mins
Distance 2700m
Pool length 25m
Issued May 1 2010
Warm up
• 8 x 50m Any Stroke (even pace), rest 0:15 / 50m
Swim your choice of stroke at a steady pace.
Build up (repeat 6 times)
• 1 x 50m Lateral Kick with fins, rest 0:15 / 50m
Freestyle side-on kick drill. One arm held out front, the other held loosely at your side. Keep your ear on your shoulder (except when you turn to breathe) and kick on your side. The arm out front sculls the water with a flat hand and fingers below the wrist. Reverse arms and side every full or half pool length.
• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50m
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm, followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
Core
• 1 x 1500m Freestyle Swim, target time 27:30 / 1500m, rest 0:60 / 1500m
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 1500m. If your target time is too easy or too difficult please complete another time trial.
Warm down
• 1 x 100m Freestyle Easy, rest 0:20 / 100m
Freestyle swim at a slow, relaxed pace.
• 1 x 100m Easy Any Stroke, rest 0:20 / 100m
Swim your choice of stroke, at a slow, relaxed pace.
Friday, April 30, 2010
Tuesday, April 27, 2010
Tues. 04-27-10 WOD
Duration 30-45 mins
Distance 2400m
Pool length 25m
Issued Apl 28 2010
Warm up
• 4 x 100m Any Stroke (even pace), rest 0:15 / 100m [Easy]
Build up (repeat 6 times)
• 1 x 50m Lateral Kick with fins, rest 0:15 / 50m [Aerobic]
• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50m [Easy]
Core
• 6 x 200m Freestyle Swim, leave on 04:10 / 200m [Aerobic]
Warm down
• 4 x 50m Easy Any Stroke, rest 0:15 / 50m [Easy]
Distance 2400m
Pool length 25m
Issued Apl 28 2010
Warm up
• 4 x 100m Any Stroke (even pace), rest 0:15 / 100m [Easy]
Build up (repeat 6 times)
• 1 x 50m Lateral Kick with fins, rest 0:15 / 50m [Aerobic]
• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50m [Easy]
Core
• 6 x 200m Freestyle Swim, leave on 04:10 / 200m [Aerobic]
Warm down
• 4 x 50m Easy Any Stroke, rest 0:15 / 50m [Easy]
Monday, April 26, 2010
Mon. 04-26-10 WOD
Duration 30-45 mins
Distance 2000m
Pool length 25m
Issued Apl 27 2010
Warm up
• 2 x 100m Any Stroke (even pace), rest 0:15 / 100m [Easy]
Build up (repeat 4 times)
• 1 x 50m Freestyle Breath Left, rest 0:15 / 50m [Easy]
• 1 x 50m Freestyle Breath Right, rest 0:15 / 50m [Aerobic]
Core
• 4 x 100m Freestyle Swim, leave on 02:10 / 100m [Aerobic]
• 4 x 100m Freestyle Swim, leave on 02:05 / 100m [Endurance]
• 8 x 50m Freestyle Swim, leave on 01:06 / 50m [Endurance]
Warm down
• 4 x 25m Freestyle Easy, rest 0:10 / 25m [Easy]
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m [Easy]
*********************************************************
Tabata Push and Sit Ups For 8 Minutes
Distance 2000m
Pool length 25m
Issued Apl 27 2010
Warm up
• 2 x 100m Any Stroke (even pace), rest 0:15 / 100m [Easy]
Build up (repeat 4 times)
• 1 x 50m Freestyle Breath Left, rest 0:15 / 50m [Easy]
• 1 x 50m Freestyle Breath Right, rest 0:15 / 50m [Aerobic]
Core
• 4 x 100m Freestyle Swim, leave on 02:10 / 100m [Aerobic]
• 4 x 100m Freestyle Swim, leave on 02:05 / 100m [Endurance]
• 8 x 50m Freestyle Swim, leave on 01:06 / 50m [Endurance]
Warm down
• 4 x 25m Freestyle Easy, rest 0:10 / 25m [Easy]
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m [Easy]
*********************************************************
Tabata Push and Sit Ups For 8 Minutes
Thursday, April 22, 2010
Thurs. 04-22-10 WOD
Duration 30-45 mins
Distance 2000m
Pool length 25m
Issued Apl 23 2010
Warm up
• 4 x 50m Any Stroke (even pace), rest 0:15 / 50m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 2 x 25m Lateral Kick, rest 0:10 / 25m [Aerobic]
Freestyle side-on kick drill. One arm held out front, the other held loosely at your side. Keep your ear on your shoulder (except when you turn to breathe) and kick on your side. The arm out front sculls the water with a flat hand and fingers below the wrist. Reverse arms and side every full or half pool length.
• 2 x 25m Head-up / Head-down 4 strokes, rest 0:10 / 25m [Aerobic]
Freestyle drill with your head held out of the water for 4 strokes and then down in normal Freestyle position for 4 strokes. When raised, try to keep your head still and concentrate on rolling your shoulders. This drill is also useful to see where your hands enter the water (hand entry).
Core
• 2 x 200m Freestyle Swim, leave on 04:10 / 200m [Aerobic]
Freestyle swim, starting every 200m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 2 x 100m Freestyle Swim, leave on 02:10 / 100m [Aerobic]
Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 2 x 200m Freestyle Swim, leave on 04:10 / 200m [Aerobic]
Freestyle swim, starting every 200m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:10 / 50m [Aerobic]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down
• 4 x 50m Easy Any Stroke, rest 0:15 / 50m [Easy]
Swim your choice of stroke, at a slow, relaxed pace.
Distance 2000m
Pool length 25m
Issued Apl 23 2010
Warm up
• 4 x 50m Any Stroke (even pace), rest 0:15 / 50m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 2 x 25m Lateral Kick, rest 0:10 / 25m [Aerobic]
Freestyle side-on kick drill. One arm held out front, the other held loosely at your side. Keep your ear on your shoulder (except when you turn to breathe) and kick on your side. The arm out front sculls the water with a flat hand and fingers below the wrist. Reverse arms and side every full or half pool length.
• 2 x 25m Head-up / Head-down 4 strokes, rest 0:10 / 25m [Aerobic]
Freestyle drill with your head held out of the water for 4 strokes and then down in normal Freestyle position for 4 strokes. When raised, try to keep your head still and concentrate on rolling your shoulders. This drill is also useful to see where your hands enter the water (hand entry).
Core
• 2 x 200m Freestyle Swim, leave on 04:10 / 200m [Aerobic]
Freestyle swim, starting every 200m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 2 x 100m Freestyle Swim, leave on 02:10 / 100m [Aerobic]
Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 2 x 200m Freestyle Swim, leave on 04:10 / 200m [Aerobic]
Freestyle swim, starting every 200m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:10 / 50m [Aerobic]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down
• 4 x 50m Easy Any Stroke, rest 0:15 / 50m [Easy]
Swim your choice of stroke, at a slow, relaxed pace.
Wednesday, April 21, 2010
Wed. 4-21-10 WOD
Duration 30-45 mins
Distance 2000m
Pool length 25m
Warm up
• 2 x 100m Any Stroke (even pace), rest 0:15 / 100m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 1 x 50m Freestyle Breath Left, rest 0:15 / 50m [Easy]
Freestyle swim, breathing only on your left side.
• 1 x 50m Freestyle Breath Right, rest 0:15 / 50m [Aerobic]
Freestyle swim, breathing only on your right side.
Core
• 6 x 50m Freestyle Breath Weaker Side, rest 0:15 / 50m [Aerobic]
Freestyle swim, breathing only on your weaker side.
• 6 x 50m Freestyle Bilateral Breathing, rest 0:15 / 50m [Aerobic]
Freestyle swim with breathing on alternate sides, typically every 3 strokes.
• 12 x 50m Freestyle Swim (1 to 3 progressive, 4 to 6 progressive...), rest 0:20 / 50m [Endurance]
Freestyle swim with increasing intensity for each repeat. Start easy and progressively get faster. Swim the first and the fourth repeat at the same speed.
Warm down
• 1 x 100m Freestyle Easy, rest 0:20 / 100m [Easy]
Freestyle swim at a slow, relaxed pace.
• 1 x 100m Easy Any Stroke, rest 0:20 / 100m [Easy]
Swim your choice of stroke, at a slow, relaxed pace.
************************************************************************************
Tabata Pushups
Tabata Situps
Distance 2000m
Pool length 25m
Warm up
• 2 x 100m Any Stroke (even pace), rest 0:15 / 100m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 1 x 50m Freestyle Breath Left, rest 0:15 / 50m [Easy]
Freestyle swim, breathing only on your left side.
• 1 x 50m Freestyle Breath Right, rest 0:15 / 50m [Aerobic]
Freestyle swim, breathing only on your right side.
Core
• 6 x 50m Freestyle Breath Weaker Side, rest 0:15 / 50m [Aerobic]
Freestyle swim, breathing only on your weaker side.
• 6 x 50m Freestyle Bilateral Breathing, rest 0:15 / 50m [Aerobic]
Freestyle swim with breathing on alternate sides, typically every 3 strokes.
• 12 x 50m Freestyle Swim (1 to 3 progressive, 4 to 6 progressive...), rest 0:20 / 50m [Endurance]
Freestyle swim with increasing intensity for each repeat. Start easy and progressively get faster. Swim the first and the fourth repeat at the same speed.
Warm down
• 1 x 100m Freestyle Easy, rest 0:20 / 100m [Easy]
Freestyle swim at a slow, relaxed pace.
• 1 x 100m Easy Any Stroke, rest 0:20 / 100m [Easy]
Swim your choice of stroke, at a slow, relaxed pace.
************************************************************************************
Tabata Pushups
Tabata Situps
Monday, April 19, 2010
Mon. 4-19-10 WOD
Duration 30-45 mins
Distance 1800m
Pool length 25m
Issued Apl 20 2010
Warm up
• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 1 x 50m Streamline Kicking, rest 0:15 / 50m [Aerobic]
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
Core (repeat 2 times)
• 5 x 100m Freestyle Swim (continuous), rest 0:20 / 100m [Aerobic]
Freestyle swim without any rest periods.
• Rest 0:30 seconds [Easy]
Warm down
• 1 x 100m Freestyle Push & Glide, rest 0:20 / 100m [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
• 1 x 100m Freestyle Easy, rest 0:20 / 100m [Easy]
Freestyle swim at a slow, relaxed pace.
Intensity key
Easy: 50-60% of your maximum heart rate
Aerobic: 60-70% of your maximum heart rate
Endurance: 70-80% of your maximum heart rate
Sprint: 80-90% of your maximum heart rate
Distance 1800m
Pool length 25m
Issued Apl 20 2010
Warm up
• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 1 x 50m Streamline Kicking, rest 0:15 / 50m [Aerobic]
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
Core (repeat 2 times)
• 5 x 100m Freestyle Swim (continuous), rest 0:20 / 100m [Aerobic]
Freestyle swim without any rest periods.
• Rest 0:30 seconds [Easy]
Warm down
• 1 x 100m Freestyle Push & Glide, rest 0:20 / 100m [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
• 1 x 100m Freestyle Easy, rest 0:20 / 100m [Easy]
Freestyle swim at a slow, relaxed pace.
Intensity key
Easy: 50-60% of your maximum heart rate
Aerobic: 60-70% of your maximum heart rate
Endurance: 70-80% of your maximum heart rate
Sprint: 80-90% of your maximum heart rate
Saturday 4-17-10 Wod
Duration 30-45 mins
Distance 1400m
Pool length 25m
Issued Apl 18 2010
Warm up
• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 1 x 25m Freestyle Breath Left, rest 0:10 / 25m [Easy]
Freestyle swim, breathing only on your left side.
• 1 x 25m Freestyle Breath Right, rest 0:10 / 25m [Aerobic]
Freestyle swim, breathing only on your right side.
Core
• 4 x 50m Freestyle Swim, leave on 01:10 / 50m [Aerobic]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:06 / 50m [Endurance]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:10 / 50m [Aerobic]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:00 / 50m [Endurance]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down
• 4 x 50m Easy Any Stroke, rest 0:15 / 50m [Easy]
Swim your choice of stroke, at a slow, relaxed pace.
Distance 1400m
Pool length 25m
Issued Apl 18 2010
Warm up
• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 1 x 25m Freestyle Breath Left, rest 0:10 / 25m [Easy]
Freestyle swim, breathing only on your left side.
• 1 x 25m Freestyle Breath Right, rest 0:10 / 25m [Aerobic]
Freestyle swim, breathing only on your right side.
Core
• 4 x 50m Freestyle Swim, leave on 01:10 / 50m [Aerobic]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:06 / 50m [Endurance]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:10 / 50m [Aerobic]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 4 x 50m Freestyle Swim, leave on 01:00 / 50m [Endurance]
Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down
• 4 x 50m Easy Any Stroke, rest 0:15 / 50m [Easy]
Swim your choice of stroke, at a slow, relaxed pace.
Thursday, April 15, 2010
04-15-10 WOD
So I'm back in the game in a very limited fashion. Most of my wods in the next couple of months are going to be building up after my Knee Surgery.
Most of it is going to be swimming:
Duration 30-45 mins
Distance 1400m
Pool length 25m
Issued Apl 15 2010
Warm up
• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m [Aerobic]
Freestyle drill where one arm catches up to the other between stokes. Both arms start stretched out. One arm completes full stoke (both arms return to a stretched out position) then the other arm completes a full stroke. Pull with one arm at a time and touch your hands between each alternating arm stroke.
• 1 x 25m Streamline Kicking, rest 0:10 / 25m [Aerobic]
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
Core
• 8 x 100m Freestyle Swim, leave on 02:10 / 100m [Aerobic]
Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down
• 1 x 100m Freestyle Push & Glide, rest 0:20 / 100m [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
• 1 x 100m Freestyle Easy, rest 0:20 / 100m [Easy]
Freestyle swim at a slow, relaxed pace.
*********************************************************************************
Knee Rehab
20 x 10scd heel slides
10 x 4 position leg lifts
10 x wall ball squats
10 x band leg lifts
Most of it is going to be swimming:
Duration 30-45 mins
Distance 1400m
Pool length 25m
Issued Apl 15 2010
Warm up
• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m [Easy]
Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m [Aerobic]
Freestyle drill where one arm catches up to the other between stokes. Both arms start stretched out. One arm completes full stoke (both arms return to a stretched out position) then the other arm completes a full stroke. Pull with one arm at a time and touch your hands between each alternating arm stroke.
• 1 x 25m Streamline Kicking, rest 0:10 / 25m [Aerobic]
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
Core
• 8 x 100m Freestyle Swim, leave on 02:10 / 100m [Aerobic]
Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down
• 1 x 100m Freestyle Push & Glide, rest 0:20 / 100m [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
• 1 x 100m Freestyle Easy, rest 0:20 / 100m [Easy]
Freestyle swim at a slow, relaxed pace.
*********************************************************************************
Knee Rehab
20 x 10scd heel slides
10 x 4 position leg lifts
10 x wall ball squats
10 x band leg lifts
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