Don's

Borden Noon

Warm Up:  650m

Kick / EN-1 / EN-2 / LAP:  500 / 800 / 400 / 200 / 100 Recovery

• 100 FS Fin Kick on 2:00
• 3 x 50 FS Fin Kick on 1:00
• 5 x 100 BK on 2:00
• 50 easy
• 4 x 50 BK on 1:05, desc 1-4
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15
• 50 easy
• 100 BK Fin Kick on 2:00
• 3 x 50 BK Fin Kick on 1:00
• 5 x 100 FS Pull on 1:45
• 50 easy
• 4x 50 FS on 1:00, desc 1-4
• 50 easy
• 4 x (25 FS Fast, 25 easy)
• 50 easy

Swim Down:  200

Borden Noon – speed work week

Warm Up:  500m

Kick / EN1-2: 750m / 500m

• 3 x 100 Kick (1x FS Fins, 1x BK Fins, 1x BR)
• 100 BK on 2:00
• 3 x 50 BK on 1:05, desc 1-3
• 6 x 50 Fin Kick (3x BK, 3x FS) on 1:00
• 100 FS on 1:45
• 3 x 50 FS on 1:00, desc 1-5
• 3 x 50 BR Kick on 1:15
• 50 easy

LAP / LaTol FS: 100 / 150m / 100 Recov

• 4 x (25 FS Fast, 25 easy) on 1:15 (2x build, 2x fast)
• 50 FS fast, 50 easy on 2:30  (act:  34)
• 2 x (50 FS fast w Fins/Finger Paddles, 50 easy) on 2:30 (act:  29, 29)
• 100 easy

LAP / LaTol BK: 100 / 150m / 350 Recov

• 4 x (25 BK Fast, 25 easy) on 1:15 (2x build, 2x fast)
• 50 BK fast, 50 easy on 2:30, (act:  38)
• 2 x (50 BK fast w Fins/Finger Paddles, 50 easy) on 2:30  (act:  32, 32)
• 100 easy

Swim Down: 200

Borden Noon

Warm Up:  650m

Kick / EN-1 / EN-2:  500 / 800 / 400 / 100 Recovery

• 200 FS Fin Kick
• 3 x 50 FS Fin Kick on 1:00
• 4 x 100 BK on 2:00
• 4 x 50 BK on 1:05, desc 1-4 (act:  49-45)
• 50 easy
• 100 BK Fin Kick
• 3 x 50 BK Fin Kick on 1:00
• 4 x 100 FS Pull on 1:45  (act:  all 1:25)
• 4x 50 FS on 1:00, desc 1-4 (act:  43-39)
• 50 easy

LAP:  300 / 300 Recovery

• 2 x  [
  - 2 x (25 easy, 25 Fast),
  - 2 x (12.5 easy, 25 Fast, 12.5 easy),
  - 2 x (25 Fast, 25 easy)
  ]
  … 1x BK, 1x FS

Swim Down:  200

Borden Noon

Warm Up:  550m

Recovery:  400

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS

Kick / EN-1 / EN-2:  200 / 800 / 200 / 100 Recovery

• 50 BK Kick on 1:30
• 2 x 25 BK Kick on 45
• 4 x 100 BK on 2:00
• 2 x 50 BK on 1:05, swim 45
• 50 easy
• 50 FS Kick on 1:30
• 2 x 25 FS Kick on 45
• 4 x 100 FS Pull on 1:45
• 2 x 50 FS on 1:00, swim 40
• 50 easy

LAP:  300 / 300 Recovery

• 4 x  (
  - 25 Fast, 25 easy,
  - 12.5 easy, 25 Fast, 12.5 easy,
  - 25 easy, 25 Fast
  )  … 2x BK, 2x FS

Swim Down:  200

Borden Noon – speed work week

Warm Up:  500m

Kick / EN1-2: 750m / 500m

• 3 x 100 Kick (1x FS Fins, 1x BK Fins, 1x BR)
• 100 BK on 2:00
• 3 x 50 BK on 1:05, desc 1-3
• 6 x 50 Fin Kick (3x BK, 3x FS) on 1:00
• 100 FS on 1:45
• 3 x 50 FS on 1:00, desc 1-5
• 3 x 50 BR Kick on 1:15
• 50 easy

LAP / LaTol BK: 100 / 150m / 350 Recov

• 4 x (25 BK Fast, 25 easy) on 1:15 (2x build, 2x fast)
• 3 x (50 BK fast, 50 easy) on 2:30 (act:  42, 43, 43)
• 100 easy

LAP / LaTol FS: 150m / 100 Recov

• 4 x (25 FS Fast, 25 easy) on 1:15 (2x build, 2x fast)
• 3 x (50 FS fast, 50 easy) on 2:30  (act:  36, 36, 35)
• 100 easy

Swim Down: 200

Borden Noon – continued recovery sessions

Warm Up:  500m

Kick / EN-1 / EN-2 / LAP: 600 / 400 / 400 / 200

• 100 BK Fins Kick on 20 sec
• 2 x 50 BK Fins Kick on 15 sec
• 2 x 25 BK Fins Kick on 10 sec
• 2 x 100 BK on 2:00
• 4 x 50 BK on 1:05
• 4 x 25 BK Fast on 45
• 50 easy
• 100 FS Fins Kick on 20 sec
• 2 x 50 FS Fins Kick on 15 sec
• 2 x 25 FS Fins Kick on 10 sec
• 2 x 100 FS on 1:45
• 4 x 50 FS on 1:00
• 4 x 25 FS Fast on 45
• 50 easy
• 2 x 50 BR Kick on 1:20
• 50 easy

Swim Down:  200

Borden Noon – continued recovery sessions

Warm Up:  500m

Kick / EN-1 / EN-2: 500 / 800 / 400

• 100 BK Fins Kick on 20 sec
• 50 BK Fins Kick on 15 sec
• 2 x 25 BK Fins Kick on 10 sec
• 200 BK Fins on 3:45
• 2 x 100 BK on 2:00
• 4 x 50 BK on 1:05
• 100 FS Fins Kick on 20 sec
• 50 FS Fins Kick on 15 sec
• 2 x 25 FS Fins Kick on 10 sec
• 200 FS Pull on 3:30
• 2 x 100 FS on 1:45
• 4 x 50 FS on 1:00
• 2 x 50 BR Kick on 1:20
• 50 easy

LAP:  100

• 4 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Borden Noon

Warm Up:  500

Recovery:  400

• 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)  1x BK, 1x FS

Kick / EN-1 / EN-2:  300 / 600 / 300

• 2 x 50 BK Kick on 1:30
• 3 x [
  - 100 BK on 2:00
  - 50 BK Fast on 1:15]
• 2 x 50 FS Kick on 1:30
• 3 x [
  - 100 FS on 1:45
  - 50 FS  Fast on 1:15]
• 2 x 50 BR Kick
• 50 easy

LAP:  150 / 150 recovery

• 6 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Borden Noon – easing back in session

Warm Up:  550

Kick / EN-1 / EN-2: 750 / 900 / 500 / 150 recov

• 100 BK Fin kick
• 3 x 50 BK Fin kick
• 50 easy
• 3 x 100 BK on 2:00
• 5 x 50 BK on 1:05, desc 1-5
• 50 easy
• 100 FS Fin kick,
• 3 x 50 FS Fin kick
• 50 easy
• 3 x 100 FS on 1:45
• 5 x 50 FS on 1:00, desc 1-5
• 50 easy
• 3 x 50 BR kick

Swim Down:  50

Borden Noon – Speed BK

Warm Up:  550m

Kick / EN-1 / EN-2:  400 / 400 / 200

• 4 x 50 FS Fin Kick on 1:00
• 2 x 100 FS on 1:45, swim 1:26
• 2 x 50 FS on 1:00, swim 40
• 50 easy2
• 4 x 50 BK Fin Kick on 1:00
• 2 x 100 BK on 2:00, swim 1:37
• 2 x 50 BK on 1:00, swim 45
• 50 easy
• 2 x 50 BR Kick on 1:15
• 50 easy

LAP BK:  100

• 4 x (50 BK as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
• 50 easy

LA Tol BK:  250

• 100 BK Fast, 2 x 50 easy
• 75 BK Fast, easy back, 2 x 50 easy
• 50 BK Fast, 2 x 50 easy
• 25 BK Fast, easy back, 2 x 50 easy

LAP FS:  100

• 4 x (50 FS as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
• 50 easy

LAP Kick:  50

• 2 x (25 FS Fast kick, 25 easy)

Swim Down:  200

Borden Noon – Speed FS

Warm Up:  550m

Kick / EN-1 / EN-2:  400 / 400 / 200

• 3 x 50 BK Kick on 1:30
• 2 x 100 BK on 2:00, swim 1:37
• 2 x 50 BK on 1:00, swim 45
• 50 easy
• 3 x 50 FS Kick on 1:30
• 2 x 100 FS on 1:45, swim 1:26
• 2 x 50 FS on 1:00, swim 40
• 50 easy
• 2 x 50 BR Kick on 1:15
• 50 easy

LAP FS:  100

• 4 x (50 FS as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
• 50 easy

LA Tol FS:  250

• 100 FS Fast, 2 x 50 easy  (act:  1:14)
• 75 FS Fast, easy back, 2 x 50 easy  (act:  57)
• 50 FS Fast, 2 x 50 easy  (act:  34)
• 25 FS Fast, easy back, 2 x 50 easy  (act:  14)

LAP BK:  100

• 4 x (50 BK as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
• 50 easy

LAP Kick:  50

• 2 x (25 BK Fast kick, 25 easy)

Power:  75m

• 6 x Dive / Breakout

Swim Down:  200

Borden Noon – Sprint Focus Week -  Mon-Wed

Warm Up:  550

EN-1 / EN-2 / Kick: 800 / 200 / 600 / 150 recovery

• 3 x 100 Fin Kick (FS/BK/BR)
• 3 x 100 BK on 2:00, swim 1:38
• 2 x 50 BK on 1:00, swim 45
• 50 easy
• 2 x 50 BK Fin Kick on 1:30
• 3 x 100 FS on 1:45, swim 1:26
• 2 x 50 FS on 1:00, swim 40
• 50 easy
• 2 x 50 BR Kick on 1:15
• 2 x 100 IM on 2:00
• 50 easy

LAP:  100

• 4  x (25 Build, 25 easy) on 1:15
• 2 x (25 Fast Kick, 25 easy)  (FS Act:  28, 29)

LA Tol:  150

• 3 x 50 BK Fast on 1:45 (act:  39, 39.5, 41)
• 50 easy

LA Tol Kick:  50

• 50 BK Kick max  (act:  520
• 50 easy

Blocks:

• 4 x Dive/Breakout

Swim Down:  200

Collingwood – early morning

Warm Up:  900m

Kick:  800

• 100 FS Kick Fins
• 4 x 50 FS Kick Fins
• 100 BK Kick Fins
• 4 x 50 FS Kick Fins
• 100 BR Kick
• 2 x 50 BR Kick
• 50 easy

EN-1: 900m

• 3 x (6 x 50 BK/FS) on 1:05/1:00 – Pull 3, Swim 3

Swim Down:  200

Sprint Session + Weights

Warm Up:  550m

Kick / EN-1/2 LaTol:  600m / 600m / 450m / 500 Recovery

• 100 FS Kick
• 2 x 50 FS Kick
• 4 x 50 FS on 1:00, desc 1-4
• 50 Easy
• 100 FS Fast  (act:  1:15)
• 50 easy
• 75 FS Fast   (act:  57)
• 50 easy
• 50 FS Fast  (act:  54)
• 2x 50 easy
• 100 BK Kick
• 2 x 50 BK Kick
• 4 x 50 BK on 1:00, desc 1-4
• 50 Easy
• 100 BK Fast  (act:  1:29)
• 50 easy
• 75 BK Fast  (act:  1:05)
• 50 easy
• 50 BK Fast  (act:  39.5)
• 2 x 50 easy
• 100 BR Kick
• 2 x 50 BR Kick

Hypoxic: 300m

• 6 x 50 FS on 1:15
  Breaths per length 3:3, 2:3, 2:2, 1:2, 1:2, 1:2

Swim Down:  200

Borden Noon + Weights

Warm Up:  550m

Kick:  750

• 3 x (100 Kick, 3x 50 Kick) 1x FS Fins, 1x BK fins, 1x BR
• 50 easy

EN-1 / EN-2:  800 / 200 / 100 Recovery

• 4 x 100 BK on 2:00
• 2 x 50 BK on 1:05, swim 45
• 50 easy
• 4 x 100 FS Pull on 1:45
• 2 x 50 FS on 1:00, swim 40
• 50 easy

LAP:  300 / 300 Recovery

• 4 x (25 Fast, 25 easy, 12.5 easy, 25 Fast, 12.5 easy, 25 easy, 25 Fast)

Power:  50

• 4 x Block Start / Breakout

Swim Down:  200

Collingwood Morning 1hr – crazy busy

Warm Up:  450

EN-1/2 / Kick:  400 / 300

• 4 x 50 FS on whatever I could work, desc 1-4
• 100 FS Fins kick
• 50 FS Fins kick
• 4 x 50 BK
• 100 BK Fins kick
• 50 BK Fins kick
• 50 easy

LaTol:   300m / 500 Recov

• 75 FS Fast, 25 easy
• 2 x 50 easy
• 50 FS Fast
• 2 x 50 easy
• 25 FS Fast, 25 easy
• 50 easy
• 75 BK Fast, 25 easy
• 2 x 50 easy
• 50 BK Fast
• 2 x 50 easy
• 25 BK Fast, 25 easy
• 50 easy

Kick:  50 BR

Collingwood Noon – 1hr

Warm Up:  450m

Kick:  750m

• 3 x (100 Kick, 3x 50 Kick) 1x FS Fins, 1x BK fins, 1x BR
• 50 easy

EN-1: 600

• 3 x 100 BK on 2:00
• 3 x 100 FS on 1:45
• 50 easy

EN-1/2: 400

• 4 x 50 BK on 1:05, desc 1-4
• 50 easy
• 4 x 50 FS on 1:00, desc 1-4
• 50 easy

Swim Down:  50

Warm Up: 550m

Kick: 750m

• 3 x (100 kick, 2 x 50 kick) #1 FS, #2 BK, #3 BR
• 50 easy

EN1/2: 200 / 50 Recov

• 4 x 50 FS on 1:00, desc 1-4 from aerobic
• 50 easy

LaTol: 150m / 100 Recov

• 3 x 50 FS fast on 2:00 (act:  34, 34, 35)
• 100 easy

EN 1/2: 200 / 50 recov

• 4 x 50 BK on 1:05, desc from 50sec
• 50 easy

LaTol 150m / 100 recov

• 3 x 50 BK fast on 2:00 (act:  39, 39.5, 38)
• 100 easy

Hypoxic:  300

• 6 x 50 FS with Hypoxic breathing on 1:15
  Breathing per 25: 3/3, 2/3, 2/2, 1/2, 1/2, 1/2

Swim Down: 100

Borden Noon + Weights

Warm Up:  550

Kick: 750m

• 3 x (100 kick, 3 x 50 kick) #1 FS Fins, #2 BK Fins, #3 BR
• 50 easy

EN-1: 900 / 150 recov

• 3 x 100 BK on 2:00
• 50 easy
• 3 x 100 IM on 2:00
• 50 easy
• 3 x 100 FS on 1:45
• 50 easy

EN-2: 500 / 100 recov

• 5 x 50 BK on 1:05, desc 1-5
• 50 easy
• 5 x 50 FS on 1:00, desc 1-5
• 50 easy

LAP:  100 / 100 recov

• 4 x (25 easy, 25 fast) on 1:15

Swim Down:  200

Toronto Pan Am Pool – Gong Show Session

While the competition pool sat empty, the training tank was busy.
Swimmer ability too mixed to actually swim more than a 25 or 50.

Lots of kicking

Some Pulling

Some FS / BK (BK on the lane line as mid-double lane was to sketchy)

Some 25′s BK Fast

Some 25′s FS Fast

A little decreased breathing Swim Down.

Overall, better than nothing.