April 2013 Workouts

I will be out of town for a couple of days in April.  Please feel free to do the workouts shown below to keep our fitness levels high as we gear up for Summer.

Workout #1:
-200 swim / 100 kick / 200 swim: WARM-UP EASY
-5x150 (50 swim/50 kick/50 swim) Choice / 10-20 sec rest / Medium
-3x200 swim/choice.  Make these build-up.  10-30 sec rest.
-5x100 swim/choice.  Set a medium interval time.
-7x50 swim/free.  Set a difficult interval time
-6x50 swim/ free.  Set the same difficult interval time
COOLDOWN
3000 TOTAL YARDS

Workout #2:
-300 Warm-up/choice EASY
-600 swim (alternating 100 swim/50 kick/continuous)
-300 swim/choice/ BUILD-UP
-300 swim/choice/ BUILD-DOWN
-6x75 swim/free.  Set a difficult interval time.
-10x50 swim/choice. Set a medium interval time
-8x50 alternate 50 swim - 50 kick / 10-20 sec rest.
COOLDOWN
2850 TOTAL YARDS

CIM BOOT CAMP

CHANNEL ISLAND MASTERS BOOT CAMP

Boot Camp consists of 5 stations, with each station consisting of 2 routines. Each routine lasts 2 minutes. Each station has a routine that is either MAX EFFORT or MAX REP. There is a 1 minute break period between each routine to switch stations..

The order of each station is pre-set. The 2 routines at each station have been set-up to be either physically complimentary or disruptive to minimize muscle memory.

ALL EFFORTS ARE 100%. For maximum results, work each routine for the entire duration and try not to pace yourself throughout the workout. Do as much of each routine as you can, and then next time, try and do a little better.

STATION #1 – Wall access / Shallow water:
A) Deck push-ups (full or modified) OR Pilates Plank (EFFORT)
B) Wall to flags - shallow water running sprints (forward/backward/side) (REPS)

STATION #2 – Deep water / Deep water:
A) Vertical Deep Water Bobs (REPS)
B) Vertical Kicking (EFFORT)

STATION #3 – Deep water / Wall access:
A) Jug or Ball Bottom Touches/Empty (REPS)
B) Side of Pool Sit-ups (EFFORT)

STATION #4 - Deep water / Deep water:
A) Stationary Swimming (EFFORT)
B) Horizontal Bobs (untethered) (REPS)

STATION #5 – Shallow Water / Deep or shallow water:
A) Shallow Water Jumps (EFFORT)
B) Wall push to flags – sprint back to wall (REPS)

============================== ======================
STATION LOCATIONS:

LANE 1: Station 1 (shallow end) / Station 3 (deep end)

LANE 2: Station 2 (deep end) / Station 5 (shallow end)

LANE 3: 2x100’s SWIM SPRINT (swim station – optional)

LANE 4-5: Station 4

============================== =====================
ROUTINE DESCRIPTIONS:
1) Sit-ups: Side of pool sit-ups (max effort-1) /

2) Push-ups/Planks: Deck push-ups (max effort-2) / modified to knee push-up or planks

3) Shallow water jumps (max effort-3) – raise knees as high as possible. / modified to lower knee lifts

4) Vertical Bobs: Deep water bobs (max reps-1) / modify to shallower water.

5) Horizontal Bobs: Tethered or unassisted (max reps-2). Wall push and return to wall.

6) Run Sprints: Wall to flag shallow water running sprints (max reps-3) / modify is variable speeds. Or side-step, backward runs

7) Water Jug: Water jug bottom touches and empty (max reps-4) / can also use waterpolo ball for bottom touch only. / modify to variable depth, size of ball/jug

8) Stationary: Stationary swimming (max effort-4) /

9) Vertical Kicking: Vertical kicking (max effort-5) / increase difficulty by adding weight or raising arms above head

10) Wall Push w/swim: Wall push to flags / swim sprint back to wall (max reps-5) / increase difficulty by doing in deep end.

11) Waterpolo Ball Push: Underwater pushes (using waterpolo ball) – Take 1-2 balls, and hold in hand and push underwater in control effort (max effort-6).

12) Wave makers (using kickboard) – hold kickboard with 2 hands, push underwater to make waves. (max effort-7)

13) Core balance – Standing on a kickboard close to the wave makers, maintain balance using hands movements while in turbulent water (max effort-8).

============================== ===================
BOOT CAMP SWIM SET CHOICES / 10-20 seconds rest between

1) 8x50 sprints / double flip turns or double spins on ODD #’s.

2) 8x50 sprints / 25 closed fist – 25 normal swim.

3) 8x50 sprints / 25 dolphin – 25 normal swim.

4) 40’s / NO WALL- SPRINTS.

5) 8x50’s / 25 swim-25 kick.

6) 8x50’s / 25 one arm – 25 normal swim.

7) 10x25’s / 25 head-up – 25 normal swim.

8) 8x50’s / no swimming inside flag zone (kick or glide only).

9) 8x50’s / 12-18 strokes across pool – then kick remainder.

10) 10x25’s / 25 dolphin or flutter kick on back – 25 swim.

11) 10x25's / T-shirt sprints / freestyle only 

 
====================================================
WORKOUT FORMAT (1-HOUR)

-10 min Warm-up period

-35 min STATIONS

-10 min Swim-sets

-5 min Cool-down period

(*Station and Swim-sets may be in any order)

My Birthday Workout

MY BIRTHDAY WORKOUT!

Today (Saturday, October 13) is my birthday! So lets start the celebration by doing a challenging and rewarding workout :)

-200 swim/200 kick/200 swim WARM-UP
-50-100-150-200-200-150-100-50 / Build-up / 10-20 sec rest between
-4x150 / 50 swim-50 kick-50 swim / set MEDIUM interval
-8x100 /  1st 4 FAST interval / 2nd 4 MEDIUM interval
-8x50 / 1st 4 FAST interval / 2nd 4 EASY interval
-100-200 Cooldown

3000+ yards

Olympic Spirit Workout

Olympic Spirit Workout! All swims are in the same format as in London (3's - Prelims, Semis, Finals).  Exception is the 400 (2x).  Make each swim build-up, slow, medium fast.  Set an interval time or rest period for each swim.

1)  300 Warm-up
2)  3x200 choice
3)  2x400 / 1-free, 2-choice
4)  3x100 / 1-free, 2-kick, 3-choice
5)  3x50 choice
6)  Do the 1500 or 800 anywhere during the workout if time allows.  Yes, men and women should be doing the longer swim, but since both are optional, you can choose.

Thankgiving Holiday Workouts

During the Thanksgiving holiday, I will be out of town for Thursday, Friday and Saturday workouts.  Here's a little something to help work off that extra helping of pumpkin pie =)

Workout #1 / 3500 Total yds
-300 Warm-up (100 swim/100 kick/100 swim) - EASY
-6x100 (25 kick/75 swim) -Choice/10 sec rest
-500 build-up / free
-6x100 (25 1-arm free/75 swim)-15 sec rest
-400 swim/choice
-6x100 (fast interval/choice)
-300 (150 swim/150 kick)
 -8x25 (choice/SPRINT)-15 sec rest
-100-200 Cool Down

Workout #2 / 2500 Total yds
-300 Warm-up / EASY
-4x150 / 50 swim-50 kick-50 swim / 15 sec rest
-4x100 / choice / fast interval
-100 easy
-3x100 / free / fast interval
-100 easy
-8x50 / choice / fast interval
 -6x50 / free / fast interval
-100-200 Cool Down

50-50 Workout

I will be out of town 10/15-10/17.  Here's a workout to do while I'm gone, or feel free to do your own thing.  This workout is called "50-50".  It is actually 2 workouts in 1.  You can break it up, or do the whole thing, whatever you prefer.

-300 Warm-up
-400/300/200/100 - Choice/Swim/30 sec rest between
-6x100 - Choice (50swim-50kick)/20 sec rest between
-8x75 - Free / fast interval pace
---------------------- Half-way!
-4x200 - Choice (build-up)/30 sec rest between
-4x150 - Free / medium interval pace
-600 - Choice (Alt 150 swim-50 kick)
-8x50 - Choice / fast interval pace
-200 Cool-down
5100 Total Yards

September 28-October 1 Workouts

Hi everyone,

I will be out of town doing the Levi Leipheimer's Gran Fondo up in Santa Rosa (check it out here: http://www.levisgranfondo.com).  My ride consists of 9700 ft of climbing.  So, to kind of share my experience with you, I thought I'd write up 3 workouts totaling 9700 yards.  Of course, do as much as time allows.  See ya'll on Monday (probably very sore =)

WORKOUT #1
-300 EASY WARM-UP/CHOICE
-4 x 200 / 50 kick-150 swim / rest 20 sec between /CHOICE
-400 SWIM/CHOICE/BUILD-UP
-6x100 / CHOICE / FAST INTERVAL
-5x100 / FREE / FAST INTERVAL
-4x100 / CHOICE / FAST INTERVAL
-3x100 / FREE / SPRINT / 1 MIN REST BETWEEN
-200 COOL DOWN

3500 TOTAL YARDS

WORKOUT #2
-200 SWIM/200 KICK/200 SWIM - WARM-UP
-500 SWIM / FREE / BUILD-UP
-10x50 SWIM / CHOICE /  MEDIUM INTERVAL
-400 SWIM / CHOICE
-8x50 SWIM / CHOICE / MEDIUM INTERVAL
-300 SWIM / FREE / BUILD-UP
-6x50 SWIM / FREE / FAST INTERVAL
-200 SWIM / CHOICE
-4x50 SWIM / CHOICE / SPRINT / 30 SEC REST
-200 COOL DOWN

-3600 TOTAL YARDS

WORKOUT #3
-300 WARM-UP / CHOICE
-5x100 SWIM / CHOICE / EASY INTERVAL
-5x50 SWIM / CHOICE / FAST INTERVAL
-4x100 SWIM / FREE / FAST INTERVAL
-4x50 SWIM / CHOICE / EASY INTERVAL
-3x100 ALT 50 SWIM/50 KICK / 15 SEC REST
-3x50 KICK / CHOICE / SPRINT / 30 SEC REST
-1x100 SWIM / CHOICE / SPRINT
-200 COOL DOWN

-2600 TOTAL YARDS