Don's

Recovery Week

Borden Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  250 / 900  (200 Recov)

• 3 x 50 FS Kick on 1:30
• 200 FS Fins / Paddles pm 15 sec
• 150 FS Fins / Paddles on 15 sec
• 100 FS Fins / Paddles on 15 sec
• 100 easy
• 2 x 50 BK Kick on 1:20
• 200 FS Pull / Paddles on 20
• 150 FS Pull / Paddles on 20
• 100 FS Pull / Paddles on 1:45
• 100 easy

EN-2:  300 / 100 Recov

• 100 FS on 1:45, swim 1:25
• 200 FS 
• 100 easy

LAP:  200 / 200 Recov

• 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

Recovery Week

Borden Noon – IM / BK Mix

Warm Up:  500

Kick / EN-1 / EN-2:  350 / 800   (200 Recov)

• 4 x 50 BK Fin Kick on 1:00
• 200 BK on 3:45
• 2 x 100 BK on 2:00
• 50 easy
• 3 x 50 FS Fin Kick on 1:00
• 3 x 100 IM on 2:00
• 2 x 50 IM seq on 1:00
• 100 easy

EN-2:  250

• 5 x 50 FS desc 1-5 from 41 on 1:00

LAP:  100  (100 Recov)

• 4 x (25 FS Fast, 25 easy) on 1:15

Swim Down :  200

Collingwood – 8am – Recovery session

Warm Up:  950

• 550m plus
• 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)

Kick:  250  (100 Recovery)

• 5 x 50 Fin Kick on 1:00
• 100 BK recovery

EN-1:  600  (200 Recovery)

• 3 x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30
• 100 BK recovery
• 3 x 100 FS on 1:45 Swim no faster than 1:30
• 100 BK recovery

LAP:  50 (50 recovery)

• 2 x (25 fast, 25 easy) on 1:15

Swim Down:  200

Borden Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1100  (100 Recov)

• 3 x 50 FS Kick on 1:25
• 6 x 100 FS Fins / Paddles on 15 sec rest (swim 1:15, go 1:30)   (act:  1:14 – 1:15, ALL going on 1:30)
• 50 easy
• 3 x 50 BK Kick on 1:20
• 5 x 100 FS Pull / Paddles on 15 sec rest (swim <1:30, go 1:45)  (act:  1:24, 1:24, 1:23, 1:23, 1:22  ALL going on 1:40)
• 50 easy

EN-2:  500 / 50 Recov

• 3 x 100 FS on 1:45, swim 1:25  (act:  1:24, 1:24, 1:24)
  directly to:
  
• 200 FS   (act: 2:48)
• 50 easy

LAP:  200 / 200 Recov

• 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

Borden Noon – IM / BK Mix

Warm Up:  550

Kick / EN-1 / EN-2:  400 / 1000 / 400  (100 Recov)

• 100 BK Fins Kick on 1:45
• 2 x 50 BK Fin Kick on 1:00
• 200 BK on 3:45   (act:  3:18)
• 2 x 100 BK on 2:00    (act:  1:38, 1:38)
• 2 x 50 BK on 1:00   (act:  45, 46)
• 2 x 100 FS on 1:45m, swim 1:25   (act:  1:24, 1:23)
• 50 easy
• 100 FS Fins Kick on 1:45
• 2 x 50 FS Fin Kick on 1:00
• 4 x 100 IM on 2:00   (act:  1:38, 1:39, 1:39, 1:40)
• 4 x 50 IM seq on 1:00
• 2 x 50 FS on 1:00, swim 39   (act:  39, 38)
• 100 FS, swim <1:25   (act:  1:18)
• 50 easy

LAP:  100  (150 Recov)

• 2 x (25 FS Fast, 25 easy) on 1:15

Swim Down :  200

Borden Noon – Recovery session

Warm Up:  950

• 550m plus
• 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)

Kick:  250  (100 Recovery)

• 5 x 50 Fin Kick on 1:00
• 100 BK recovery

EN-1:  600  (200 Recovery)

• 3 x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30
• 100 BK recovery
• 3 x 100 FS on 1:45 Swim no faster than 1:30
• 100 BK recovery

LAP:  50 (50 recovery)

• 2 x (25 fast, 25 easy) on 1:15

Swim Down:  200

Borden Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1100  (100 Recov)

• 3 x 50 FS Kick on 1:25
• 200 FS Fins / Paddles
• 150 FS Fins / Paddles
• 2 x 100 FS Fins / Paddles on 1:45 … act:  1:15, 1:13 … need to be on 1:30
• 50 easy
• 3 x 50 BK Kick on 1:20
• 200 FS Pull / Paddles
• 150 FS Pull / Paddles
• 2 x 100 FS Pull / Paddles on 1:45
• 50 easy

EN-2:  500 / 50 Recov

• 3 x 100 FS on 1:45, swim 1:25   (act:  1:27, 1:25, 1:24)
• 200 FS   (act:  2:51)
• 50 easy

LAP:  200 / 200 Recov

• 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

Borden Noon – IM / BK Mix

Warm Up:  500

Kick / EN-1 / EN-2:  400 / 1000 / 350  (100 Recov)

• 4 x 50 BK Fin Kick on 1:00
• 200 BK on 3:45   (act:  3:21)
• 2 x 100 BK on 2:00
• 2 x 50 BK on 1:00
• 2 x 100 FS on 1:45m swim 1:45  (act:  1:24, 1:22)
• 50 easy
• 4 x 50 FS Fin Kick on 1:00
• 4 x 100 IM on 2:00  (act:  1:36, 1:38, 1:39, 1:40)
• 4 x 50 IM seq on 1:00
• 3 x 50 FS desc 1-3 from 41 on 1:00  (act:  37, 38 38)
• 50 easy

LAP:  100  (150 Recov)

• 2 x (50 FS Fast, 50 easy)
• 2 x (25 FS Fast, 25 easy) on 1:15

Swim Down :  200

Recovery session

Warm Up:  950

• 550m plus
• 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)

Kick:  300

• 6 x 50 Fin Kick on 1:00
• 100 BK recovery

EN-1:  700

• 3 x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30
• 100 BK recovery
• 4 x 100 FS on 1:45 Swim no faster than 1:30
• 100 BK recovery

LAP:  50 (50 recovery)

• 2 x (25 fast, 25 easy) on 1:15

Swim Down:  200

Borden Closed (Sports Day) – Collingwood Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1000

• 3 x 50 FS Kick on 1:25
• 200 FS Fins / Paddles
• 3 x 100 FS Fins / Paddles on 1:45
• 50 easy
• 3 x 50 BK Kick on 1:20
• 200 FS Pull / Paddles
• 3 x 100 FS Pull / Paddles on 1:45
• 50 easy

EN-2:  400 / 50 Recov

• 2 x 100 FS on 1:45, swim 1:25 … act:  1:24, 1:24
• 200 FS  … act:  2:52
• 50 easy

LAP:  200 / 200 Recov

• 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

Borden Noon – IM BK session

Warm Up:  500

Kick / EN-1 / EN-2:  300 / 900 / 400

• 100 BK Fin Kick on 2:00
• 50 BK Fin Kick on 1:00
• 200 BK on 4:00  (next time go on 3:45)
• 100 BK on 2:00
• 3 x 50 BK on 1:00
• 2 x 100 FS on 1:45, swim 1:25  (act:  1:20,  1:22)
• 50 easy
• 100 FS Fin Kick on 2:00
• 50 FS Fin Kick on 1:00
• 3 x 100 IM on 2:00
• 3 x 50 IM seq on 1:00
• 2 x 100 FS on 1:45, swim 1:25  (act:  1:22, 1:20)
• 50 easy

LAP:  100 (100 Recovery)

• 4 x (25 FS Fast Fins/Paddles, 25 easy) on 1:15

Swim Down :  200

Borden Noon – Recovery session

Warm Up:  950

• 550m
  plus
• 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)

Kick:  300

• 6 x 50 Fin Kick on 1:00
• 100 BK recovery

EN-1:  700

• 3 x 100 FS Pull (no paddles) on 1:45
  Swim no faster than 1:30
• 100 BK recovery
• 4 x 100 FS on 1:45
  Swim no faster than 1:30
• 100 BK recovery

LAP:  50 (50 recovery)

• 2 x (25 fast, 25 easy) on 1:15

Swim Down:  200

Borden Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1000

• 3 x 50 FS Kick on 1:25
• 200 FS Fins / Paddles
• 3 x 100 FS Fins / Paddles on 1:45
• 50 easy
• 3 x 50 BK Kick on 1:20
• 200 FS Pull / Paddles
• 3 x 100 FS Pull / Paddles on 1:45
• 50 easy

EN-2:  400 / 50 Recov

• 2 x 100 FS on 1:45, swim 1:25
• 200 FS   act:  2:53
• 50 easy

LAP:  200 / 200 Recov

• 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

Borden Noon – IM BK session

Warm Up:  500

Kick / EN-1 / EN-2:  300 / 900 / 400

• 3 x 50 BK Fin Kick on 1:00
• 3 x 100 BK on 2:00
• 3 x 50 BK on 1:00
• 4 x 50 FS desc 1-3 from 42 on 1:00
• 50 easy
• 3 x 50 FS Fin Kick on 1:00
• 3 x 100 IM on 2:00
• 3 x 50 IM seq on 1:00
• 4 x 50 FS desc 1-3 from 42 on 1:00
• 50 easy

LAP:  100

• 4 x (25 FS Fast, 25 easy) on 1:15

Swim Down :  200

Borden Noon

Warm Up:  500m

Kick: 300

• 6 x 50 Fin Kick (2x FS 2x BK, 2x Side)

EN-1: 1600

• 4 x 100 FS Fins Paddles on 1:45
• 100 BK Fins/Paddles
• 200 FS Fins Paddles
• 100 BK
• 4 x 100 FS Pull Paddles on 1:45
• 100 BK
• 200 FS Pull Paddles
• 100 BK

EN-2:  400

• 2 x 100 FS on 1:45
• 200 FS   act:  2:51

Swim Down:  200

Borden Noon

Warm Up:  500

Kick / EN-1:  300 / 1350

• 2 x 50 BK Kick on 1:30
• 200 BK Fins
• 2 x 100 BK on 1:55
• 4 x 50 BK on 1:00
• 50 easy
• 50 scull
• 2 x 50 BR Kick
• 200 FS Pull
• 2 x 100 IM on 2:00
• 3 x 50 IM Seq on 1:05
• 50 easy
• 50 scull
• 2 x 50 FS Kick on 1:30
• 4 x 50 FS Paddles/Fins Min Stroke/Time on 1:15
• 50 easy

EN-2:  400

• 4 x 100 FS on 1:45

Swim Down:  200

Borden Noon

Warm Up:  500m

Kick Drills: 300

• 2 x 50 Fin Kick (1x FS 1x BK)
• 2 x 50 Fin Kick – Left Side down, Right side Back
• 2 x 50 Fin Kick – 6-Kick Stroke Down, swim back

EN-1: 1500

• 4 x 50 FS Fins Paddles
• 2 x 100 FS Fins Paddles
• 200 FS Fins Paddles
• 100 BK Fins
• 50 Scull
• 4 x 50 FS Pull Paddles
• 2 x 100 FS Pull Paddles
• 200 FS Pull Paddles
• 100 BK
• 50 Scull

EN-2:  400

• 2 x 100 FS on 1:45  act:  1:24, 1:25
• 200 FS   act:  2:51

SWOLF testing

Swim Down:  200

Borden Noon

Warm Up:  500m

Kick / EN-1 / Recovery:  300 / 1000 / 350

• 2 x 50 Fin Kick
• 50 Scull
• 3 x 100 FS Fins / Paddles on 20 sec
• 200 FS Fins / Paddles
• 100 BK Recovery
• 2 x 50 Kick
• 50 Scull
• 3 x 100 FS Pull / Paddles on 20 sec
• 200 FS Pull / Paddles
• 100 BK Recovery
• 2 x 50 Fin
• 50 Scull

EN-2:  400

• 4 x 100 FS on 1:45  (act:  1:24, 1:25, 1:24, 1:24)

Swim Down:  200

No Swim – Drive day

1 Day Out  – Taper Session

Warm Up:  800m

EN-1:  200

• 2 x 50 BK on 1:00, swim 48
• 2 x 50 FS on 55, swim 42
• 50 easy

LAP:  50

• 2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, 1x FS
• 100 easy

Race Pace:  50  (use blocks if possible and adjust times)

• 25 BK Sprint,  swim 17
• 200 Recovery
• 25 FS Sprint,  swim 14
• 200 Recovery

Power:  50

• 4 x Dive from Blocks + Dolphin + 6 Power Strokes  2x FS 2x BK

Swim Down:  300