Swim Ontario – Open Water Championships – Gull Lake, Gravenhurst
1km Event
Swim Ontario – Open Water Championships – Gull Lake, Gravenhurst
1km Event
Pre Race (SO 1k)
Warm Up: 500
Kick Fins: 500
EN-1: 2000
LAP: 300 (300 Recov)
Swim Down: 200
Total: 3800
OW – Beach 6
Warm Up: 600
EN-1 / Recov: 1500 / 500
LAP / Recov: 200 / 200
Swim Down: 200
Total: 3200
Warm Up: 800
EN-1 : 2000
LAP: 200 (200 Recov)
Swim Down: 200
Total 3400
OW – Beach 6
Warm Up: 600
EN-1 / Recov: 900 / 300
EN-2 / Recov: 900 / 600
LAP / Recov: 200 / 200
Swim Down: 300
Warm Up: 700m
Main Set: 2800m (200m Recov)
Swim Down: 200
Total: 3900m
OW
Warm Up: 600
3 x (100 FS, 100 BK) all easy
EN-1: 1200 (300 Recov)
EN-2: 200 (200 Recov)
LAP: 400 (400 Recov)
8 x [50 FS Fast, 50 BK easy]
Swim Down: 200
Total: 3500
Borden Noon
Warm Up: 500
Fin Kick: 500
EN-1: 1000
EN-3: 800 (600 Recov)
4 x [
LAP: 200 (200 Recov)
Swim Down: 200
Total: 4000
Open Water
Warm Up: 600
EN-1: 1200 (300 Recov)
EN-2: 200 (200 Recov)
LAP: 400 (400 Recov)
8 x [50 FS Fast, 50 BK easy]
Swim Down: 200
Total: 3500
Borden Noon
Warm Up: 500
Main Set 1 – EN-1/2: 600m (100 Recov)
Main Set 2 – EN-1 for 200’s, EN-2 for 150’s: 1200 / 900
Swim Down: 200
Total: 3500
Open Water session – Beach 6
Calm, 18C water (cooler sections), full wetsuit, numb hands
Warm-Up: 1100m
Main Set EN-1: 1100m (600 Recov)
Swim Down: 200m
Total: 3000m
Recovery Swim
Warm Up: 600 Mix
EN-1 / Kick: 1050
EN-1/2 Pacing: 1950
Swim Down: 200
Total: 3800
300 warm-up
8×50 as 25 scull/drill choice @ 20-30s rest
4×75 as RAP/LAP/Glide by 25 @ 1:30
Pre-set (deep end):
25m easy to the deep end
8x(20s vertical kick/40 second tread)
*Vertical kick can be flutter or dolphin kick, hands out of water @ minimum
25m easy back to shallow end
Main Set:
*Pace for the 150’s increases as repetitions decrease starting at 400 pace
200 cool down
TOTAL: 3250m
200 warm-up
4×50 as 1 drill/1swim @ 20s rest
4×25 as mid pool flip (12.5 swim + flip + 12.5 back) @ 60s
4×100 swim as 75 smooth/25 fast @ 1:45/2:00
Main:
400 free negative split @ 7:00/8:00
8×50 as Pace400 @ 55/1:05
400 free negative split @ 7:00/8:00
4×100 Pace800 @ 1:50/2:00
400 free negative split @ 7:00/8:00
2×150 Pace1500 @ 2:15/2:30
200 cool down
TOTAL: 3400m
300 warm up as 75 free/25 not free
100 kick
4×50 drill choice @ 1:15
4×100 descend 1-4 to 400m pace @ 2:00/2:15
Main Set:
3 rounds
150 easy
TOTAL: 3100m
200 swim – flip turns + 3-4 kicks off every wall
4 x 100 as 50 drill / 50build @ 2:15
4 x 50 descend 1-4 @ 1:00
3 Rounds:
Round 1: 500 FT = 10 x 50 best average @ 55/1:05 GOAL <44
Round 2: 500 FT = 5 x 100 best average @ 1:45/2:00/2:15 GOAL < 1:26
Round 3: 500FT = 500 for time GOAL <7:04
200 cool down
TOTAL: 2500m-3700m
Weights +
Set #1 – Pull
Set #2 – Kick: 4 x 150’s broken fast kick @ 5:00 as
100 easy cool down
TOTAL: 3100m
Weights +
Main Set: 9 x 200 as:
200 cool down
TOTAL: 3300m
Rest Day
200 swim warm-up
4 x 50 as 25 free/25 not free @ 20s rest
2 x 75 as 50m side kick/25m swim
Kick Set:
Pull Set:
3 rounds
150 cool down
TOTAL: 3300m
200 warm-up
100 kick (75 easy/25 strong)
200 Drill/swim by 50
6 x 50 25 fast/25 easy @ 1:10/1:20
100 easy
Main Set: *best average for all (Dongoal = <2:50 & <1:23)
200 cool down
TOTAL: 3200m
Open Water Steady session – chop and current from the west
2 rounds warm-up:
Main Set:
200 cool down
TOTAL: 3000m
3×100 as swim/kick/pull
3×100 as 25 RAP/25 LAP/ 50 Glide with paddles @ 20s rest
Pre-set w/ Paddles:
Main Set: All holding 800m goal pace or faster (Don = <44 & <1:25)
TOTAL: 3000m
Warm Up: 800
EN-1 / Kick: 1600
LAP: 200
Swim Down: 200
TOTAL: 2800
200 warm up swim
200 kick choice
Pre-Set:
2 rounds:
Main Set:
150 easy cool down
TOTAL: 3300m
Recovery Swim
200 swim warm-up
4×50 kick descending 1-4 @ 30s rest
20×50 as 1 drill/1 swim choice stroke @ 1:15 alt 1:00
6×25 scull @ 20-30s rest
50 easy
Paddles On:
100m Cool down easy
TOTAL: 2900m
300 warm-up as 75free/25 no free
12×25 @ :50 3x(kick/drill/8-10 uw kicks/sprint)
6×50 paddles RAP/LAP alt DPS by 50m @ 30s rest
4×25 scull @ 30s rest
3×200 build within each 200 to 75-80% effort @ 3:40/4:00/4:20
100 easy
Main Set – 100’s are @ 800m or 1500m pace:
*Don holding 1:25 base
150 cool down
TOTAL: 3000m
Warm-up: 400 FS-BK mix
EN-1/Kick: 2150m
Main Set: 1500
Swim Down: 200
Warm-up: 400 FS-BK mix
EN-1/Kick: 2150m
Pacing FS: 550m
LAP:
6 x (25 Fast on 30, 25 easy on 1:00) as 2x FS Build, 2x FS Fast, 1x BK build, 1x BK Fast
Swim Down: 200
Warm Up: 400m FS BK mix
EN-1: 600m
Pacing: 1000m
Kick Mix: 800m
LAP: 50
Swim Down: 150
Warm Up: 300 Choice
Ramp Up: 800
Pacing: 1500
Swim Down: 200
Warm Up: 800 FS BK Mix
EN-1: 1300
Pacing: 800
LAP: 200
Swim Down: 200
Total: 3300
At AllTides Canada – Powerfin Pro 2 Swim Fins – All Tides
Can’t see a big difference between the Pro and Pro 2 – other than the heel is molded in a different colour to the fin
Warm Up: 800 FS BK Mix
EN-1: 1400
Pacing: 800
LAP: 200
Swim Down: 200
Total: 3400
100 Back: 1:19.40 for Silver
50 Free: 30.63 for 8th
800 Free: 11:36.57 for Gold
400 Free: 5:29.03
Best Swim of the meet for me
100 Free: 1:08.06 for 4th
200 Freestyle: 2:32.45 for Bronze
50 Back: 35.70 for Bronze
1 Day Out
2000 – 2500m shake-out swim at the competition pool 4-8pm
2 Days Out
4pm flight to Calgary
3 Days Out
200 warm-up
2 x [
Main Set:
4 x 50 @ 50/60 just make it
400 smooth
4 x 50 @ 55/1:05 Min-Max (minimal effort with maximal speed)
2 x 200 @ 4:00/4:45; 3rd 50 = kick
4 x 50 @ 60/1:10 build
4 x 100 @ 1:55/2:10 breathing every 5
4 x 50 @ 60/1:10 as 25 fast/25easy
100 cool down
TOTAL: 3100m
4 Days Out from Calgary
Victoria Day Holiday – so Borden is closed … Collingwood
Warm Up: 400 FS BK mix
EN-1 / Kick: 1250 / 600
EN-2+: 800
Swim Down: 200 FS BK Mix
Total: 3200
5 Days to Calgary
REST DAY
6 Days to Calgary
**Distance workout
4×200 as swim/kick/drill/pull by 200s
4×75 as 25 kick/50 free swim breathing every 5 @ 20s rest
Main Set:
500 swim as 100 easy/100 fast/200 easy/100 fast @ 30-45s rest
100 back or choice swim easy 20-30s rest
400 swim as 50 fast/50 easy @ 30-45s rest
100 back or choice swim easy 20-30s rest
2 x 300 pull negative split (2nd 150m is faster than 1st 150m) @ 30-45s rest
… act: #1 was 7 sec neg split and #2 was 9 sec neg split
100 back or choice swim easy 20-30s rest
3 x 200 pull with pull buoy at calves @ 30-45s rest
100 back or choice swim easy
4 x 100 breathing every 5/7 @ 2:00
100 cool down
TOTAL: 4100m
7 Days to Calgary – RECOVERY Swim
Warm Up: 400 FS – BK mix
EN-1/-2 / Kick: 1200 / 500
LAP: 200
4 x (25 Fast, 25 easy) 2x FS, 2x BK
Swim Down: 200
Total: 2500
8 Days to Calgary
200 warm-up
100 kick
100 swim build
6×75 as 25 drill/50 swim @ 1:30
6×50 kick descending 1-3/4-6 @ 1:30
6×25 scull with pull buoy @ 50
2 x broken 800m – aim for best time possible – 100-200 easy btwn 800’s
** Trying to break 11:27 **
# 1
# 2
200 cool down
TOTAL: 3100m
9 Days to Calgary
10 Days to Calgary
300 swim warm-up
200 kick
6×50 freestyle drills
8×50 as 1 free/1 choice swim – desc. in 2’s @ 1:05/1:15
3×100 swim strong @ 1:50/2:00/2:15
Main Set (2 min rest between rounds):
3 x {
200 easy
TOTAL: 2900m
11 Days to Calgary
Warm Up: 400 FS – BK mix
EN-1/-2 / Kick: 900 / 500
EN-2: 400
LAP: 600
Dives
Swim Down: 200
Total: 3000
200 swim
2 x {
6 x 100 free with paddles @ 2 x (1:50-1:45-1:40) or 2x(2:00-1:55-1:50)
100 easy
Main Set:
100 easy
TOTAL: 3500m
Warm Up: 400 FS – BK mix
EN-1/-2 / Kick: 1200 / 500
EN-2: 400
LAP: 400
Dives
Swim Down: 200
200 swim
100 kick
100 swim build
6×50 drill choice @ 1:05/1:15
6×75 as 25 kick/50 swim build @ 1:30/1:45
6×100 pull with paddles @ 1:50/2:00/2:15
6×25 fast swim @ 45s rest
Main Set :
X x 100 freestyle
300 swim cool down, nice and easy
TOTAL: 2200m + 100’s
Warm Up: 400 FS – BK mix
EN-1 / Kick: 1200 / 400
EN-2: 500
LAP: 400
Dives
Swim Down: 200
200 swim
100 kick
4×25 scull @ 20s rest
8×50 drill choice @ 1:05/1:15
4×100 breathing every 5 @ 2:00/2:20
Main Set:
4x
150 swim at 200 pace @ 2:45/3:00
50 kick fast @ 1:20
50 easy swim @ 2:00
4×50 DPS w/ paddles strong @ 1:10 or 20s rest
2×100 swim fast @ 2:00 or 30s rest
200 swim hitting 200 pace +?8
200 cool down
TOTAL: 3100m
Recovery Swim from 2 days of Provincials racing
Warm Up: 800
Recovery: 1700
Swim Down: 150
Total: 2650
ETOBICOKE PROVINCIALS – DAY 2
50 FS: 30.91 for 7th
400 FS: 5:27.36 for Silver … just 0.65 sec off my PB
100 FS: 1:08.30 for 5th
800 FS: 11:40.73 for GOLD
ETOBICOKE PROVINCIALS – DAY 1
200 FS: 2:33.28 for 6th
50 BK: 36.39 for Silver
100 BK: 1:20.48 for 5th
1500 FS: 21:43.17 for Silver … and a NEW PB by 5 sec
1 Day to Etobicoke Provincials
Shake out swim of 2000m on your own
Warm Up: 400 FS-BK Mix
EN-1 / Kick: 900
200 FS Pacing: 500
2 rounds
- 3 x 50 @ 200m pace @ 1:00 (50 @ 200 pace means ~ 37sec)
- 200 easy between rounds
Dives
Swim Down: 200
2 Days to Etobicoke Provincials
200 warm-up
4 x 50 kick @ 20s rest descend 1-4
8 x 50 as 1 swim alt 1 single arm drill @ 20s rest
Main Set:
1-2 x 400 long and smooth @ 6:45/7:15
4-6 x 100 strong @ 1:40/1:55/2:05
1-3 x 200 at 400m pace @ 3:45
4-6 x 100 faster than 1st set @ 1:45/2:00/2:10
100 cool down
TOTAL: 2300m-3500m
3 Days out to Etobicoke Provincials
Warm Up: 400 FS – BK mix
EN-1 / Kick: 800 / 400
EN-2: 400
LAP: 400
Dives
Swim Down: 200
Total: 2600
4 Days to Etobicoke Provincials
300 swim warm-up
8×100 @ 2:00 and 2:15 or 2:15 and 2:30
2 – breathing every 5
2 – 25m head up free/25m free
2 – kick/swim by 50
2 – not free/free by 50
8×50 @ 1:05/1:15
2 – drill
2 – DPS
2 – Drill
2 – Build to fast
Main Set:
20 x 100 @ 1:50/2:00/2:10
with Etobicoke 400 Target: 5:30-5:35 … so ~1:23
200 easy
TOTAL: 3700m
5 Days to Etobicoke Provincials
Warm Up: 400 FS – BK mix
EN-1 / Kick: 1000 / 400
EN-2: 400
LAP: 200
Dives
Swim Down: 200
Total: 2600
Warm Up: 400
Recovery: 1600
EN-1: 600
EN-2: 200
LAP: 200
Swim Down: 200
Total: 3200
Warm Up: 800
Pre-set – 2 rounds:
Main Set:
200 cool down
TOTAL: 3700m
300 warm-up as 75 free/25 not free
3×200 as kick/swim/drill/swim by 50m @ 30s rest
4×50 kick descend 1-4 @ 1:30
8×25 as 1 swim fast feet to wall/1 fast underwater kicks @ 50
100 easy
Main Set – Cookie Cutter:
2-3 rounds (only 2 rounds were possible due to the last start caused by PSAC strike action)
100 easy cool down
TOTAL: 2700m-3300m
Warm Up: 400 FS-BK mix
Recovery: 1000
EN-1: 800
EN-2: 400
LAP: 200
4 x (25 Dive Fast, 25 easy)
Dives
Swim Down: 200
Total: 3000
Warm Up: 800
Pre-Set: 300
Main Set: 1100 2 rounds of
6×100 pull with paddles @ 1:55/2:15
– Long and smooth
200 cool down
TOTAL: 3100m
Warm Up: 400 FS – BK mix
EN-1 / Kick: 1400 / 700
EN-2: 500
LAP: 400
Swim Down: 400
Total: 3800
Warm Up: 400 mix
Recovery: 1000
EN-1 / Kick: 1200
EN-2: 500
LAP: 400
Swim Down: 400
Total: 4000
4 x 200 as swim/kick/pull/swim
12 x 50 as 2 Drill/1 Swim @ 1:20
– Choice stroke but keep them together in sets of 3
– Sher = 1 round at least of fly with fins
8 x 50 swim mid-pool @ 1:15
3 Rounds, desc. 300’s 1-3 starting at 75% effort
200 cool down
TOTAL: 3800m
300 swim warm-up
4×50 kick as 2 side kick/2 front @ 1:30
6×50 RAP/LAP alt. Head Touch @ 1:15
8×50 as 4 no equip/4 with paddles – desc. in 2’s @ :55
Main Set:
4×100 swim @ 1:55/2:20
3×200 swim @ 3:40/4:30
2×300 swim @ 5:15/6:30
1×400 swim @ 6:40/8:20
*Steady and consistent pace
100 cool down
TOTAL: 3300m
Warm Up: 600
Recovery: 1000
EN-1: 1200
EN-2: 300
LAP: 200
4 x (25 Dive Fast, 25 easy)
Dives
Swim Down: 200
300 warm-up as 75 fr/25 not fr
4×50 choice drill freestyle
4×50 as 25scull/25 kick
8 x 50 @ 60-55-50-45 twice through
SwimTimes: 45, 43, 42, 41, 47, 44, 42, 40
Main Set:
36 x 50 @ 1:30
4 kick – 2 swim – 38, 37
4 kick – 4 swim – 37, 37, 37, 38
4 kick – 6 swim – 39, 38, 38, 38, 37, BK 45
4 kick – 8 swim – 38, 37, 37, 37, 37, 37, BK 45, 44
*** Kick all out, swim strong (just over 200m pace) ***
300 cool down
TOTAL: 3200m
Warm Up: 800
EN-1 / Kick: 1900
LAP: 600
Dive 25’s and Breakouts
Swim Down: 200
Total: 3500
Warm Up: 800
EN-1/Kick: 1450
EN-2: 500
Speed: 500
Swim Down: 300
Total: 3700
Warm Up:
6 x 100 as 50 drill/50 swim build @ 2:30/2:45
2 of each:
Main Set:
100 easy
TOTAL: 3000m
Warm Up:
Main Set: 2 rounds of:
600m cool down as 2x(75 free/25 choice-50/50-25/75)
TOTAL: 3100m
Warm Up: 800
Kick: 700
EN-1: 1200
LAP: 600
4 x (25 Dive Fast, 50 easy, 25 Push Fast, 50 easy) 2x FS, 2x BK
Dives
Swim Down: 200
Warm Up: 500
Pre-Set – 3 rounds: 1050
Main Set: 1500
3 rounds choice stroke:
Swim Down: 300
4×75 cool down as 25 kick choice/50 swim easy
TOTAL: 3350m
Warm Up: 800 FS / BK Mix
Kick: 350
EN-1: 1300
EN-1/2: 600
Speed: 200
Swim Down: 200
TOTAL: 3450
300 warm-up as 75 free/25 not free
800 FS / BK Mix
10 x 50 drill @ 1:20 as
Kick: 600m
12 x 50 Fin Kick on 1:00
EN-1/2: 1600m3 rounds:
2 rounds: 1x Pull, 1x Swim
450 cool down
TOTAL: 3300m
Crazy bad Good Friday session at TPASC
Warm Up: 800 FS / BK Mix
Recovery: 400 FS Fins with every 4th length BK
Kick: 12 x 50 Fin Kick on 1:00 – 6x FS, 6x BK
EN-1: 1000
EN-1/2: 600
Speed: 200
Swim Down: 200
Total: 3800
4 × 100 as swim/kick/drill/pull build
4 × 50 Drill Choice @ 1:15
6×100 swim @ 2x (1:50-1:40-1:30) à add 10-30sec to each time if needed but descend
100 easy
Banjo Billy 200’s
1 x 200 easy @ 3:40 or 4:10
1 x 200 fast @ 3:20 or 3:50
1 x 200 easy @ 3:40 or 4:10
2 x 200 fast @ 3:20 or 3:50
1 x 200 easy @ 3:40 or 4:10
3 x 200 fast @ 3:20 or 3:50
200 cool down
TOTAL: 3300m
Warm Up: 800 Mix
EN-1 / Recovery: 800
EN-1 / -2: 900
LAP 400
Dives
Swim Down: 200
Total: 3200
400 swim warm-up
200 kick with three 15m bursts (fast) at any point in the 200
Main Set:
Optional:
100 easy
TOTAL: 2500m-3300m
Recovery session after 2 days off
Warm Up: 800 Mix
EN-1/Kick: 1700
EN-1/-2: 400
Speed: 300
Swim Down: 200
Total: 3400
200 warm-up
4×75 as kick/drill/swim @ 1:30
6×50 as 25 easy/25fast @ 1:10
8×25 as 1 overkick drill/1 swim glide @ 50s
Main Set:
4×100 swim or pull breathing every 3 ALT every 5 @ 2:00/2:30
8×50 as breathing pattern (repeat) @ 30-40s rest
– 4 breaths/25m
– 3 breaths/25m
– 2 breaths/25m
– 1 breath/25m
4x
2×50 kick 1 easy/1fast
100 swim (focus on glide and strong kick)
100 cool down
TOTAL: 2700m
WRITTEN AS THE FOLLOWING:
200 swim
100 kick
8×50 drill Freestyle @ 1:10
4×75 as 25 kick/50 swim @ 20s rest
6×150 @ 3:30
Odd: RAP/LAP/Glide by 50 with paddles
Even: Freestyle swim smooth (no equipment) – Find strong pull from the drill before
3x
300 freestyle strong @ 5:00/5:30/5:45/6:00
2×50 kick @ 1:20
*Gentle descend the 300’s in time. #1 50% effort, #3 75% effort
100 cool down
TOTAL: 3200m
BUT WE ACTUALLY DID THIS:
4×100 swim/kick/drill/pull build
4×50 Drill Choice @ 1:15
6×100 swim @ 2x (1:50-1:40-1:30) à add 10-30sec to each time if needed but descend
100 easy
Banjo Billy 200’s
1 x 200 easy @ 3:40 or 4:10
1 x 200 fast @ 3:20 or 3:50
1 x 200 easy @ 3:40 or 4:10
2 x 200 fast @ 3:20 or 3:50
1 x 200 easy @ 3:40 or 4:10
3 x 200 fast @ 3:20 or 3:50
200 cool down
TOTAL: 3300m
Warm Up: 800 FS / BK Mix
Fin Kick: 400
Stroke Focus: 900
Kick: 300
Faster: 650
Speed: 200
Swim Down: 200
Total: 3450
Workout 2 – Thursday 23 March
Team
200 warm-up
100 kick
4×50 drill of choice @ 20s rest
4×75 as 25 fast choice/50 free easy @ 1:20
4×50 as 25 fast choice/25 easy @ 1:05
4×25 fast choice @ 40
100 easy
Main set:
10×200
3 descending @ 3:30/4:00/4:15
1 drill as catch-up/overkick by 25m @ 4:30/5:00
2 descending @ 3:30/4:00/4:15
1 drill as above
1 strong swim @ 3:30/4:00/4:15
1 drill as above
1 all out swim @ 3:30/4:00/4:15
200 easy cool down
TOTAL: 3400m
Don & Sher
2500m light and easy @ competition pool after travel
Long Warm-Up
Some Pacing
Dives & Breakout
Long Swim Down
Workout 1
300 swim
4×75 25drill/50 swim build @ 20s rest Best stroke
200 swim smooth breathing every 3/5 by 50m @ 30s rest
4×25 kick fast @ 20s rest (Sher = dolphin kick)
200 breathing every 5/7 by 50m @ 30s rest
4×25 resistance kick @ 20s rest
200 as 50 RAP/50 LAP/100 DPS
Don & Sher:
2 rounds
400 long and easy cool down
Team:
2 rounds
200 swim smooth @ 4:00/4:30
4×50 strong focusing on walls and underwaters specifically @1:00/1:10
3×100 build to 400m pace @ 1:50/2:00/2:15
Extra 2 mins rest
200 easy
TOTAL: 2600m-3000m
Warm Up:
600 FS / BK mix
6 x 50 Fin Kick on 1:00
Pacing:
FOR 400 FS:
2 x 100 FS on 2:00, swim 1:30
200 FS, swim 3:00
50 easy
FOR 200 FS:
2 x 50 FS on 1:15, swim 42.5
100 FS, swim 1:25
50 easy
For 100 FS:
2 x (25 FS Fast, 25 Easy) on 1:15
50 FS, swim 40
50 easy
Dives Practice
Dive – Breakout Practice
Workout 6
300 warm-up as 75 free/25 not free
Pre-set:
Main Set 1 (continuous, respect pace times)
8 x 50 sprint with feet to wall finish (start in Deep end)
– 4 @ 1:15
– 2 @ 1:30
– 2 @ 2:00 from dive
300 as scull/swim by 25 @ 60s rest
Broken 200 strong as 75-50-50-25 @ 20s rest
200 as scull/swim by 25
Main Set 2
9 x 200 @ :40s rest
– #1 – paddles, buoy (snorkel optional)
– #2 – paddles only
– #3 – paddles & fins
*Descend effort level and feel power through your stroke with both the fins and paddles
*Take lots of rest between the sets before moving on, provided you have time. Allow the body to recover a bit between things.
200 easy cool down TOTAL: 3400m
Workout 5
400 warm up of choice (include kick, drill etc)
2×400 swim smooth (paddles/snorkel optional) @ 7:30
Last 100m sprint; use legs
8-10 x 25 sprint @ 60s
– as 10-12 fast kicks with hands against the wall into Flip turn/Open Turn,
– 6 strong uw kicks and sprint to end
3 x 300 swim smooth (paddles/snorkel optional) @ 5:30
Last 100m sprint; use legs
6-8 x 25 sprint @ 55s
– as 10-12 fast kicks with hands against the wall into Flip turn/Open Turn,
– 6 strong uw kicks and sprint to end
4 x 200 swim strong and consistent @ 3:20
4-6 x 25 sprint @ 50s
– 10-12 fast kicks with hands against the wall into Flip turn/Open Turn,
– 6 strong uw kicks and sprint to end
100 easy TOTAL: 3600m
Workout 2
*Final day before taper (Don & Sher)
Pre-Set:
Main:
Fast should be around 200 or 400m pace (depending on your main race focus)
100 easy
150 cool down TOTAL: 3200m
Workout 3
20-30s rest between everything:
Main Set:
3 x (4 x 50 @ 1:15 + 150 easy recovery)
Set 1 – 1st 50 build, 2nd pace +1, 3rd/4th at pace
Set 2 – 1st 50 dive pace, 2nd build, 3rd/4th at pace
Set 3 – 1st 50 build, 2nd/3rd/4th at pace.
**200m pace
4 x 75 cool down as
– 25 double arm back
– 50 free @ 30s rest
TOTAL: 3350m
Workout 1 – Tuesday 14 March
200 choice warm up
4 x 50 drill @ 1:15
100 swim ‘perfect’ @ 1:50
4 x 50 kick @ 1:30
100 swim build @ 1:50
4 x 50 side kick @ 1:40
100 easy choice
Main Set:
150 cool down
TOTAL: 3400m
Workout 4
Warm Up:
2 x Through:
8 x 75 @ 1:30 as
– Odds = 4-6-8 uw kicks by 25 (don on Back)
– Evens = Kick fast (front)
Dive Practice
– 2 x for feel
– 2 x 12.5m for time
– 25 to feet touch for time
200 easy cool down
TOTAL: 3200m
Workout 3
Set #1 – Pull
Set #2 – Kick
*Remainder of 5 minutes is your extra rest at the end of each 150. Use it to swim easy or just rest at the wall
150 easy cool down
TOTAL: 3500m
200 warm-up
8×50 as 1 drill/1 swim (don = ½ back) @ 20s rest
4×25 blast off sprints @ 45s
Underwater Kick Practice
4 rounds à 2 no fins/2 with fins (Don = 1 each of bk and Fr)
1×25 4 uw kk @ 50
1×50 4,6 @ 1:15
1×75 4, 6, 8 @ 1:45
1×50 6, 8 @ 1:20
1×25 8 @ 1:00
Pull Set
2×200 pull no paddles @ 3:45
4×50 fist closed drill @ 1:15
4×100 pull with paddles @ 1:50
4×50 fists closed drill @ 1:15
400 swim no equipment strong
*find power through your pull and swim 75+% effort
200 cool down TOTAL: 3400m
200 swim warm-up
Pre Set:
2×75 kick/swim/kick by 25 @ 1:45
4×75 swim smooth @ 1:20
2×75 swim/kick/swim strong by 25 @ 1:30
5×50 build to pace @ 60-55-50-45-45 OR 1:10-1:05-1:00-55-55
100 easy
Main Set:
1×300 pull @ 6:00 with paddles
1×100 easy @ 2:30
8×50 free @ :55 @ 200 pace +2
(act: 40, 41, 41, 41, 41, 42, 42, 43)
1×100 easy @ 2:30
6×50 free @ 1:05 @ 200 pace +1
(act: 40, 40, 40, 41, 41, 41)
1×100 easy @ 2:30
4×50 free @ 1:10 @ 200 pace
(act: 40, 40, 41, 40)
1×100 easy @ 2:30
2×50 free @ 1:15 @ 200 pace -1
(act:. 38, 37)
1×100 easy @ 2:30
1×50 free @ 1:30 @ 200 pace -2
(act: 35)
Sher – 200 goal time = 2:40 à pace = 40
Don – 200 goal time = 2:30 à pace = 37.5
Brad – 200 goal time = 2:40 à pace = 40
200 cool down
TOTAL: 3100m
Recovery Swim
300 easy free
100 alternating kick on side/kick on back by 25
200 drill/swim by 25
4×25 not free @ 15s rest between
300 pull with paddles breathing every 3/5 by 50 @ 6:00
6×75 as 25 kick strong/50 swim smooth @ 1:40
*Don mix up strokes with free/back
6×50 drill choice stroke @ 1:15
6×75 as 25 strong pull/50 swim smooth @ 1:30
*Don mix up strokes with free/back
6×50 as odds scull/swim by 25; evens dolphin kick on back (fins optional) @ 30s rest
All from Mid-Pool:
2 rounds
4×50 focus on fast turns in and out of flags; 3-5 dolphin kicks off each wall @ 20s rest
4×25 fast; working on turns @ 20s rest
100 easy
TOTAL: 3300m
300 as 75swim/25 kick
3 rounds:
100 drill choice @ 10s rest
100 kick build @ 20s rest
100 swim ‘perfect’ @ 20s rest
50 easy @ 30s rest
Main Set:
300 free set-up @ 5:15
3×100 @ 1:50
200 free set-up @ 3:40
2×200 @ 3:20
25 easy to deep end @ 1:10
200 Broken à 100 off the blocks fast – 10s rest – 100 push fast
125 easy @ 4:00
*Set-up is a smooth pace, around 60-65% effort. Rest may be minimal but it’s not a massive effort, allows you to “warm-up” for the next part
*100’s/200’s are fast but not all out. Think controlled speed and consistent (i.e. not going out hard and dying)
100 cool down
TOTAL: 3000m
200 swim warm-up
4×50 as 25 free/25 not free @ 20s rest
2×75 as 50m side kick/25m swim
Kick Set
300 kick with every 4th 25 = max uw kicks (swim easy to end of length) @ 5:45
200 kick every 3rd 25 = max uw kicks @ 4:30
100 kick every 2nd 25= max uw kicks @ 2:15
6×50 kick strong with 4-6 strong uw kicks of each wall @ 1:30
Pull Set
3 rounds
300 swim @ 5:30
3×100 pull (paddles optional) @ 1:50
Extra 40s rest
*300’s descend 1-3 to 400 pace
*100’s are strong focusing on high elbow and full finish pull
150 cool down
TOTAL: 3400m
200 swim
100 kick
200 pull
100 scull
6×100 as 50 drill/50 swim build @ 2:30/2:45
Main Set:
4×75 swim; middle 25 is fast @ 1:20/1:30
100 kick @ 3:00/3:30
4×100 swim; 3rd 25 is fast; descend 1-4 @ 2:00/2:20
100 kick @ 3:00/3:30
4×200 negative split; emphasis on 3rd 50 @ 3:45/4:15
100 easy
TOTAL: 3000m
4×200 as swim/kick/pull/swim
12×50 as 2 Drill/1 Swim @ 1:20
Turns Practice 10mins
8×50 swim mid-pool @ 1:15
4×25 resistance kick @ 45
200 swim breathing every 5
4×50 Drill/swim IMO or best stroke @ 1:15
200 swim breathing every 5 or 7
4×100 as 75 smooth/25 fast @ 2:00
200 build by 50
100 Cool down
TOTAL = 3200m
200 swim
100 kick (75 easy/25 strong)
200 Drill/swim by 50
100 build
4×50 25 fast/25 easy @ 1:10/1:20 as 1 freestyle, 1 choice stroke
3x Round 1 Round 2 Round 3
2-3×200 free @ 3:30/4:20 3:20/4:10 3:10/4:00
100 kick @ 3:00/3:45
4-6×50 free @ 1:05 :60 :55
100 swim easy @ 3:00/4:00
200 cool down
TOTAL: 3400m-4300m
Borden Noon Holiday Swim
Warm Up: 1100
Main Set – Double Up 400’s 1900m
Swim Down: 300 easy FS-BK mix
Total: 3300m
Borden Noon – an A.K. Session
6 × 100 alternating swim/kick @ 30s rest
6 × 25 fists closed drill @ 10 rest
6 × 50 25 head touch drill/25 swim @ 20 rest
6 × 75 RAP/LAP/Glide by 25m @ 20 rest
6 × 100 50 DPS/50 swim @ 30 rest
Optional:
6 x 200 swim or pull @ 3:45/4:00
*Long and smooth, focus on the technique of all the drill you just did
200 cool down
TOTAL: 2200m-3500m
Borden Noon – an A.K. Session
200 warm-up
4 x 75 50 drill/25 swim @ 30s rest
3 x 100 @ 20s rest descending 1-3
4 x 50 @ pace @ 1:10
– Get the feel of your pacing for main set
Main Set:
That didn’t pan out … was dying and off pace early.
Did 7, then easy 100
Then 5 x 100 with lots of rest, to ensure hitting 1:22
200 cool down
TOTAL: 3200m
Borden Noon
Warm Up:
TEST SET: 1500
LAP: 200
Swim Down: 200
Total: 3200m
Borden Noon – an A.K. Session
5 x 100 warm-up (1 swim/1 kick/1 pull/2 choice) @ 30s rest
200 Drill/swim by 25
4 x 200 pull with paddles breathing every 5 @ 3:45/4:00/4:20
2 rounds:
4 x 75 cool down as 25 kick/50 swim easy
TOTAL: 3000m
Borden Noon – Super Cold – 75F pool! Used thin sleeveless wetsuit
Warm Up: 600
EN-1 / Kick: 2350
Swim Down: 200 easy mix
Total: 3150m
Rest Day
Practice Cancelled – Borden Closed for Truth and Reconciliation Day
Bay Swim – see Below
Borden Noon – an A.K. Session
200 warm-up
4 x 50 drill choice @ 1:00
4 x 75 kick @ 1:30
4 x 100 pull with pull buoy at calves @ 1:45
Main Set:
2 x
100 Cool Down
TOTAL: 3400m
Borden Noon – an A.K. Session
500 skips by 100 (SKIPS – 100 each of Swim, Kick, IM (not FS), Pull, Swim)
4 x 200 as 50 drill-50 kick-100 swim build @ 3:30 (<too short – go for 20 sec)
4 x 50 breathing every 5 @ 1:00
6 x 100 hold 400 pace +5 @ 1:45/1:55/2:00/2:15
– Don: 6 x 100 on 1:45, swim 1:30
Actual: 1:29 1:31 1:29 1:29 1:30 1:30
100 easy
6×100 hold 400 pace @ 1:45/1:55/2:00/2:15
– Don: 6 x 100 on 1:45, swim 1:25
Actual: 1:25 1:26 1:26 1:27 1:27 1:28
100 easy
6×100 hold 400 pace -5 @ 1:45/1:55/2:00/2:15
– Don: 6 x 100 on 1:45, swim 1:20
Actual: 1:24 1:26 1:26 1:28 1:28 1:27
200 Cool down
TOTAL: 3700m
Borden Noon
Warm Up:
TEST SET: 1500
LAP: 200
Swim Down: 200
Total: 3200m
Borden Noon – an A.K. Session
500 warm-up as 4 x (100 swim/25 drill)
5 x 100 as (25 kick – 50 drill – 25 swim build) @ 2:00/2:15
2 Rounds (all at 15sec rest between):
6×25 as 1 fast/1 easy @ 35 or 40
Main Set:
2 Rounds:
**Example: 400m goal pace is 1:25, therefore round 1 pace+10 = 1:35 so goal 300m time is 4:45
150 cool down
TOTAL: 3200m
Borden Noon – Recovery Session
Warm Up: 700
EN-1 / Kick: 2000
Swim Down: 200 easy mix
Borden Noon – an A.K. Session
300 warm-up
6×50 drill/swim @ 20s rest
8×50 as 50 pull/50 – scull/pull by 25
– Don = backstroke
8×100 with fins @ 1:45/2:00
Don 15 x 50 @ 55 holding under 45 – mis-counted and did 16
Act: 42, 42, 42, 41, 41, 41, 41, 41,
41, 42, 41, 41, 41, 41, 40, 40
200m cool down
TOTAL: 2000-2750m
Borden Noon – and A.K. Session
300 warm-up as 75m free/25m not free
4 x 50 side kick with fins @ 20s rest
4×100 breath control as:
8 x 50 @ 30s rest as 2 rounds of:
Main Set – Broken 400’s:
8 x 50 best average @ 1:10/1:20/1:30
4 x 100 focus on 3rd 100 @ 2:00/2:15/2:30
2 x 200 descend 1-2 @ 3:30/3:45/4:00
400 best time
200m cool down
TOTAL: 3100m
Borden Noon
Warm Up:
TEST SET: 1500
LAP: 200
Swim Down: 200
Total: 3100m
Borden Noon – an A.K. Session
400 swim warm-up
200 kick
100 build
6 x 50 drill @ 1:00
4 x 100 with fins as 50 side kick/50 swim
– Don no fins, backstroke kick + swim
2x
Main Set:
300 cool down
TOTAL: 3300m
Rest Day – bay too rough – pool closed
Wasaga Beach OW – 3580m – Fast with wind/swell, slow against 1:51/100m
Wasaga Beach OW 3612m @ 1:56/100
Wasaga OW – Recovery 2472m @ 1:53/100
Borden – AK Session
100 swim/100 kick warm up
8 x 50 drill as 1 fists/1 DPS @ 20s rest
4 x 50 single arm @ 20s rest
8 x 100 swim
6 x 200 swim as pace times A, B, C or D
8 x 50 @ choice at :45/:50/1:00/1:10
100 cool down easy
TOTAL: 3300m
Rest Recovery Day
first non-swim day since 22-AUG
Borden – AK and Test Set Session
300 as 75swim/25 kick
2 rounds:
2 rounds (round 2 little faster than 1):
ONLY 1 ROUND of the above to fit in TEST SET:
5 x 200 FS on 3:15, swim < 3:00
ACTUAL: 2:59, 2:56, 2:55, 2:54, 2:52
100 easy
plus 250 easy
TOTAL: 3400m
Borden Noon
Recovery Swim from 5k Welland Race
3000m Mix
22C water, 19C air, rain, calm
1:21:25 and 1:38/100 Pace
for 7th Overall, 2nd in Men 55-59
An A. K. Session
200 warm-up
6×75 as 25 drill/50swim build @ 1:30
5×50 kick descend 1-5 @ 1:30/1:45
8×50 swim @ 60-55-50-45 x2
Pace |
60 |
55 |
50 |
45 |
Start Red Top |
#1 |
#2 |
#3 |
#4 |
50 Repeat Ends-> |
60 |
55 |
45 |
30 |
|
#5 |
#6 |
#7 |
#8 |
|
30 |
25 |
55 |
Done by 60 |
Main Set:
4×100 swim @ 1:45/1:50
3×200 swim @ 3:30/3:40
2×300 swim @ 5:15/5:30
1×400 swim @ 7:00/7:20
100 cool down
TOTAL: 3000m
An A. K. Session
200 warm-up
6×75 as 25 drill/50swim build @ 1:30
5×50 kick descend 1-5 @ 1:30/1:45
8×50 swim @ 60-55-50-45 x2
Pace |
60 |
55 |
50 |
45 |
|
#1 |
#2 |
#3 |
#4 |
Start Red Top |
60 |
55 |
45 |
60 |
|
#5 |
#6 |
#7 |
#8 |
|
60 |
55 |
45 |
Done by 60 |
Main Set:
4×100 swim @ 1:45/1:50
3×200 swim @ 3:30/3:40
2×300 swim @ 5:15/5:30
1×400 swim @ 7:00/7:20
100 cool down
TOTAL: 3000m
Borden Noon an A.K. Session – CF Triathlon Taper Week
200 swim
100 kick
4×75 as RAP/LAP/Glide
4×50 kick descending 1-4 @ 1:10
1 Round:
2×50 DPS @ 30s rest
3×100 breathing every 5 @ 30s rest
3×50 DPS @ 30s rest
2×100 breathing every 5/7 @ 30s rest
4×50 DPS @ 30s rest
1×100 breathing every 7 @ 30s rest
3-4×100 swim @ race pace + 20s
– Settle into pace, feel strong
250 cool down
TOTAL: 2400-2500m
Borden Noon – an A.K. Session CF Triathlon Taper Week
200 warm-up
4×75 as 25kick/25drill/25swim @ 20s rest
4×50 sighting drill @ 30s rest
– Forward breath every 2-4 breaths
Main Set:
2×50 DPS @ 30s rest
3×100 swim desc. 1-3 @ 30s rest
2×100 50 drill/50 strong @ 30s rest
3×100 swim desc. 1-3 @ 30s rest
2×150 pull with paddles @ 30s rest
3×100 swim desc. 1-3 @ 30s rest
2×200 Swim breathing every 3/5 @ 30s rest
3×100 easy cool down
TOTAL 2900m
Borden Noon – An A.K. Session
200 warm-up
4×50 kick descend 1-4 @ 20s rest
6×75 as 1 25kick/50swim build ALT 1 25drill/50 swim build @ 20-30s rest
6×100 with paddles @ 30-40s rest
1 paddles only DPS
1 Paddles and Fins swim strong
Main Set:
3 Rounds
400 free negative split @ 7:00/8:00/9:00
4×50 free at 400m best time pace @ 60/1:10
2 min recovery
4×75 cool down as 25 back or breast/50 swim easy choice @ 30s rest
TOTAL: 3400m
Recovery session
Borden Noon – an A.K. Session
200 swim
100 kick
4×100 as 25drill/50swim/25fast @ 30s rest
6×50 DPS with paddles @ 1:10
-Desc. 1-3, 4-6
10×100 @ goal race pace + 20s
– Goal is to hold exact goal race pace entire time
300 swim easy
10×50 @ goal race pace + 15s
– Goal is to hold exact goal race pace entire time
200 cool down
TOTAL: 3000m
200 swim warm-up
6×50 Drill
– 2 as RAP/LAP
– 2 as glide drill
– 2 as scull to 3 full strokes
4×50 DPS @ 30s rest
200 swim strong @ 45s rest
3×100 DPS @ 30s rest
200 Swim strong @ 45s rest
6×50 kick desc 1-3, 4-6 @ 2:20
6×100 free (1-3, 4-6) @ 2:00
– Breathing every 3 or 5
– Breathing every 5 or 7
– Breathing every 7 or 9
200 easy cool down
TOTAL: 2500m
An A.K. Session
200 swim
100 kick
6×75 as 50 drill/25 swim @ 1:30
– Descend swim 1-6
4×50 DPS with paddles @ 1:10
4×25 head up swim @ 45s
50 easy
Main
2 rounds:
200 cool down
TOTAL: 3000m
Warm Up: 600
EN-1/Kick: 1900 / 500
Swim Down: 200
Total: 3200
MSO Provincials – 1 Day Out
Pure Recovery Swim – Warm-up, Swim-down + some pacing
MSO Provincials – 2 Days Out
An A.K. Session
200 warm-up
4×50 kick descending 1-4 @ 30s rest
4×75 as 25 DPS/50 swim build @ 30s rest
4×100 @ 1:50/2:00/2:10
– Desc. 1-4
Banjo Billy 200’s
1 x 200 easy @ 3:30/3:45
1 x 200 fast @ 3:10/3:30
1 x 200 easy @ 3:30/3:45
2 x 200 fast @ 3:10/3:30
1 x 200 easy @ 3:30/3:45
3 x 200 fast @ 3:10/3:30
200 cool down
TOTAL: 3100m
MSO Provincials – 3 Days Out
Recovery Swim – an A.K. Sesion
200 swim warm-up
4 x 50 kick descending 1-4 @ 30s rest
6 x 50 drill choice @ 1:20
4 x 25 scull @ 20-30s rest
Paddles On:
200 breathing every 5 @ 30s rest
2 x 50 swim at 60% effort @ 15s rest
200 breathing every 5 @ 30s rest
2 x 50 swim at 70% effort @ 15s rest
200 breathing every 3 or 5 @ 30s rest
2 x 50 swim at 80% effort @ 15s rest
200 breathing every 3 @ 30s rest
2 x 50 swim at 90+% effort @ 15s rest
100m Cool down easy
TOTAL: 2100m
MSO Provincials – 4 Days Out
An A.K. Session
Warm Up / Pre Sets:
*** 8 x 50 swim
@ Go On RED:
#1 Top (60)
55 #2 55 #6 5
50 #3 45 #7 55
45 #4 30 #8 40
40 #5 10
………………or………………..
@ Go On RED:
#1 Top (60)
60 #2 60 #6 30
55 #3 55 #7 25
50 #4 45 #8 15
45 #5 30
Main Set:
2 x [
100 cool down
TOTAL: 3000m
MSO Provincials – 5 Days Out
An old A.K. Session
300-200-100 swim-kick-drill
6 x 50 1 drill / 1 kick build @ 1:30
8 x 50 on 1:00, Desc by 1 sec in pairs
10 x 100 @ goal race pace + 20s – TARGET: SWIM 1:25, GO ON 1:45
– Goal is to hold exact goal race pace entire time
– 1st failure = rest next 100 and then continue on
– 2nd failure = done set
200 swim easy
10 x 50 @ goal race pace + 20s TARGET: SWIM 40, GO ON 1:00
– Goal is to hold exact goal race pace entire time
– 1st failure = rest next 100 and then continue on
– 2nd failure = done set
200 cool down
TOTAL: 3200m
MSO Provincials 6 Days Out
Recovery – Keep Moving Session – 1Hr
Warm Up: 600
EN-1 / Kick: 650 / 1550
Sprint: 100
Swim Down: 200
Total: 3100
Borden Noon – an A.K. Session
200 choice
100 kick
100 swim build
4×50 drill
4×50 swim at 15s rest
– Build 1-4
4×50 kick as 25 fast/25 easy
8×50 DPS with paddles @ 30s rest
2×100 DPS no paddles @ 30-40s rest between
2×50 easy breaststroke or double arm backstroke@ 20s rest
5×200 pull with paddles @ 30s rest
– Feel strong, focus on pull and breathing
100 cool down
TOTAL: 2800m
An A.K. session
200 swim
100 kick
200 pull
100 kick
10×50 drill (below or choice drill)
– 2 fists
– 2 head touch
– 2 side kick roll
– 2 high elbow catch to pull
– 2 ceiling splash
4 x 25 scull with pull buoy
4 x 50 pull good technique
6 x 200 free swim @ 30s rest
– Good technique; long and smooth
Cool down
TOTAL: 2600m
An A.K. session
400 swim warm-up
200 kick
100 build
6 x 50 drill @ 1:00
Optional:
2 x
Main Set:
4 x 400 @ 7:20/7:45/8:00
2 min extra rest
6 x 50 fast 400m pace @ 1:20 (i.e. 1:22/100 pace, so 40 sec)
(act: all sub 40)
200 Cool Down
TOTAL: 3100m-3500m
Recovery session
Warm Up: 700
EN-1 / Kick: 2000
EN-1/2: 500
Sprint: 200
Swim Down: 150
Total: 3550
An A.K. session
3-2-1 Swim-kick-drill
4 x 50 kick @ 30s rest
4 x 100 as 25 drill/75 swim @ 2:00z
– Desc. the swim 1-4
Main Set:
15 x 50 @ 1:05 / 1:10
– Hold goal pace (act: started at 43 and gradually descended to 40’s)
200 easy swim
15 x 75 @ 1:20 / 1:30
– Hold goal pace (act: 1:03 to start and then avg 1:05-1:06)
225m cool down
TOTAL: 3200m
Warm Up: 600
EN-1/Kick: 2500
Sprint: 200
Swim Down: 200
Total: 3500
An A.K. session
Warm Up: 1600
Long and smooth; low intensity 1300
EN-1/2: 1000
Swim Down: 300
TOTAL: 4300m
First Georgian Bay Open Water Swim
11C … too cold
1066m
An A.K. session
300 warm-up as 75 fr/25 not fr
4 x 50 choice drill freestyle
8 x 50 @ 55-50-45-40 twice through (or 60-55-50-45)
5 x 500 broken – best average time
#1 – 100 / 4 x 50 / 2 x 100
#2 – 200 / 3 x 100
#3 – 4 x 50 / 100 / 4 x 50
#4 – 100 / 3 x 50 / 250
#5 – 2 x 250 20s rest between
(Notes: 50’s = 15s rest between,
100’s & 200’s = 20s rest between,
1-2 mins between each 500)
100 cool down
TOTAL: 3500m
An A.K. Session
300 warm-up as 75 free/25 not free
4 x 50 kick @ 30s rest
4 x 100 rolling 25m fast @ 2:00/2:15
2-4 Rounds:
3 Rounds:
2 min recovery in between
150 cool down
TOTAL: 3300m-3600m
Queen’s U – Recovery Swim
Warm Up: 600
EN-1/Kick: 2300
Swim Down: 100
Total: 3000
Rest
50 Free – 30.43 for 5th
50 FS video: https://youtu.be/ADHo6nIjg3E
800 Free – 11:27.55 for Silver and a new PB
400 Free – 5:28.58 for Silver and a new PB
400 FS video: https://youtu.be/ts5a8VtqskI
100 Free – 1:06.89 for 4th place
100 FS video: https://youtu.be/Rj10SlQfWgA
1500 Free – 21:58.67 for Gold
200 Free – 2:33.35 for Bronze
200 FS video: https://youtu.be/QKcH5I9uDy0
50 Back – 35.63 for Silver
50 BK video: https://youtu.be/LnX3Uc0xpEg
Nationals 1 Day Out
Easy Swim At PEPS (hopefully) with some pacing
Nationals 2 Days Out
200 swim
100 kick
4×50 drill
Main Set (all long and smooth, good technique):
400 swim @ 30s rest
2 x 50 kick @ 15s rest
400 swim @ 30s rest
2 x 50 kick @ 15s rest
400 swim @ 30s rest
2 x 50 kick @ 15s rest
400 swim
200 Cool down
TOTAL: 2600m
Nationals 3 Days Out
300 warm-up as 75 free/25 not free
4 x 50 kick @ 30s rest
2 x 50 side kick @ 30s rest
4 x 25 resistance kick
4 x 100 as 25 drill/75 swim @ 2:00
– Desc. the swim 1-4
Main Set:
2 Rounds (#1 no equipment, #2 with fins and paddles):
200 easy cool down
TOTAL: 3100m
Nationals 4 Days Out
An A.K. Session
300-200-100 swim-kick-drill
6×50 1 drill / 1 kick build @ 1:30
8×50 @ 55-50-45-40 twice through
10×100 @ goal race pace + 20s – TARGET: SWIM <1:30, GO ON 1:50
– Goal is to hold exact goal race pace entire time
– 1st failure = rest next 100 and then continue on
– 2nd failure = done set
Results: Good consistent set
#1 was 1:25
#2 was 1:25 even though it was relaxed to ease the pace
A few more at 1:25 including the last one.
The rest were 1:26-1:28
For next time on this set: TARGET: SWIM 1:25, GO ON 1:45
200 swim easy
10×50 @ goal race pace + 20s TARGET: SWIM <45, GO ON 1:05
– Goal is to hold exact goal race pace entire time
– 1st failure = rest next 100 and then continue on
– 2nd failure = done set
Results: Good, consistent and eased given only 4 days to Nationals
swims were 42-43 sec
For next time on this set: TARGET: SWIM 40, GO ON 1:00 – or – SWIM <45, GO on 1:00
200 cool down
TOTAL: 3200m
Nationals 5 Days Out
Recovery – Keep Moving Session – 1Hr
Warm Up: 600
EN-1 / Kick: 1400 / 400
Sprint: 100
Swim Down: 100
Total: 2600
Nationals 6 Days Out
Rest Day
Nationals 7 Days Out
An A.K. Session
(Extra – 600 Fins Swim FS-BK)
200 swim warm-up
6 x 50 Drill:
4 x 50 DPS @ 30s rest
200 swim strong @ 45s rest
3 x 100 DPS @ 30s rest
200 Swim strong @ 45s rest
2 x 200 DPS @ 30s rest
200 swim long and smooth @ 45s rest
*DPS w/ paddles – Swim no equipment
200 cool down
TOTAL: 2800m
Nationals 8 Days Out
An A.K. Session
200 warm-up
4 x 75 50 drill/25 swim @ 30s rest
3 x 100 @ 20s rest descending 1-3
Main Set:
3 x {
200 cool down
TOTAL: 3400m
Nationals 9 Days Out
Recovery session
Warm Up: 700
EN-1 / Kick: 2000
EN-1/2: 500
Sprint: 150
Swim Down: 200
Total: 3550
Nationals 10 Days Out
An A.K. Session
200 warm-up choice
4 x 50 drill
4 x 75 as 25 kick strong/50 swim ‘perfect’ technique
4 x 50 swim desc 1-4 @ 1:00
Main Set:
100 cool down
TOTAL: 3500m
Nationals – 11 Days Out
Warm Up: 700
EN-1 / Kick: 1600
Sprint: 300
Swim Down: 200
Total: 2800
An A.K. Session + Weights
Warm Up: 600
4 x 50 kick desc. 1-4 @ 30s rest
4 x 50 Side kick @ 30s rest
4 x 25 overkick drill @ 20s rest
All @ 30-45s rest between:
6 x 75 @ 30s rest as
150 cool down
TOTAL: 2900m
An A.K. Session
300 warm-up choice
6 x 100 swim w/ paddles @ 2:00/2:30
6 x 50 middle 25m fast (fast turn) @ 1:15
Main Set: max 1500
15 x 100 @ goal race pace + 20s
3 x 200 long and smooth easy cool down @ 30-45s rest
TOTAL: 3300m
DB Session – Lighter Recovery Oriented session
Warm Up: 700
Recovery: 400
EN-1 / Kick: 1600
Sprint: 150
Swim Down: 200
Total: 3050
An A.K. Session + WEIGHTS
400 warm-up as
4 x 100 swim ‘perfect’ technique @ 2:00/2:15
4 x 50 as 25fast/25easy @ 1:10
Main Set: max 1500
30 x 50 @ goal race pace + 20s
4 x 75 cool down as 25 choice/50 easy swim @ 15s rest
TOTAL: 2800m
DB session + Weights
Warm Up: 700
Kick: 350
EN-1: 1600
EN-1/2: 450
Swim Down: 200
Total: 3,300m
An A.K. Session + weights
200 warm-up
100 kick
4 x 75 technique focus @ 30s rest
– Pick one aspect of your stroke and swim fully but focus on that piece
Main Set:
Option 1: 20 x 100 as
All with 20-30s rest between, focus on good technique
Option 2:
20 x 100 as 2 rounds of
1 min recovery between rounds
Pace Times: 2:00/2:20/2:40/3:00
200 cool down easy
TOTAL: Option 1: 2800 and Option 2: 3600m
An A.K. Session
400 warm-up; every 4th 25 back, breast or kick
6 x 50 as odd kick, even drill @ 30s rest
2 x 150 swim build @ 30s rest between
Main Set:
9 rounds of: {
100 easy cool down
TOTAL: 3800m
Recovery + Technique
Warm Up: 700
Kick: 400
EN-1: 1400
LAP: 200
Swim Down: 200
Total: 2900
An A.K. session
200 warm-up
4×50 kick descend 1-4 @ 20s rest
6×75 as 1 25kick/50swim build ALT 1 25drill/50 swim build @ 20-30s rest
6×100 with paddles @ 30-40s rest
1 paddles only DPS
1 Paddles and Fins swim strong
Main Set:
3 Rounds
400 free negative split @ 7:00/8:00/9:00
4×50 free at 400m best time pace @ 60/1:10
1 min recovery
With 400 Goal times:
– S: 6:05-6:10 & 44
– B: 6:00 & 40
– D: 6:05-6:10 & 44
4×75 cool down as 25 back or breast/50 swim easy choice @ 30s rest
TOTAL: 3400m
Warm Up: 700
Kick: 300
EN-1: 1600
EN-2: 500
Swim Down: 200
Total: 3300
An A.K session … That I may need to make easy after yesterday
600 warm-up as 2 rounds of:
4 x 100 as 50 drill choice stroke/50 swim @ 2:15
4 x 75 25 kick/50 build swim @ 1:30
4 x 50 descending choice stroke 1-4 @ 1:00/1:15
Main Set:
8 x 125 @ 2:30:
Odd # (choose option):
Even:
8 x 50 cool down; 1 swim/1 pull or double arm backstroke @ 10-15s rest
TOTAL: 2900m
An A.K. barn burner Sprint Session
400 swim
6×50 drill/swim by 25 @ 15s rest
200 kick
100 build
6×50 spin drill (12.5m spin/12.5 easy)x2 @ 1:10
*Spin drill in freestyle or backstroke= high stroke rate, focusing more on speed than actually catching the water
6×50 kick as 25fast/25easy @ 1:10
8×25 fins and paddles fast @ 1:00
200 easy
Main Set:
8×50 @ 2:00 All out speed
10×25 as 1 All out/1 easy @ 1:00
*Focus on power of stroke and speed. Can use fins and paddles but make sure they are helping with power production not making it easier.
150 easy
Total: 2800
Recovery Session
Warm Up: 800
EN-1/Kick: 2100
Swim Down: 200
Total: 3100
An A.K. Distance session
200 warm-up choice
4×75 DPS @ 30s rest
4×100 swim desc times @ 1:45-1:40-1:35-1:30 {act: 1:55, 1:50, 1:45, 1:40}
Main Set:
600 free (desc. 200’s 1-3) @ 10:30 {did 600 Fins FS with every 4th length BK}
3x200free even split; consistent @ 3:30
400free (desc by 200’s 1-2) @ 7:00 {did 400 Pull/Paddles FS}
3×150 free even split {did on 2:45}
200 free (desc. By 100’s 1-2) @ 3:30 {did 200 Pull FS}
3×100 strong, negative split @ 1:45
200 cool down
TOTAL: 3650m
Warm Up: 800
EN-1/Kick: 2900
Swim Down: 200
Total: 3900
An A.K. session
200 swim – flip turns + 3-4 kicks off every wall
4 x 100 as 50 drill/50build @ 2:15
4 x 50 descend 1-4 @ 1:00
3 Rounds of
4×100 DPS with snorkel @ 2:15
Extra 60s rest
500 for time (see Rounds below)
Extra 30s rest
Round 1: 500FT = 10 x 50 best average @ 55
Round 2: 500FT= 5×100 @ 1:40
Round 3: 500FT = 500 for time @ 9:00
200 cool down
TOTAL: 3700m
Recovery Session
Warm Up: 800
EN-1/Kick: 2000
Swim Down: 200
Total: 3000
Etobicoke Olympium
50 Free: 31.75
400 Free: 5:51.45
800 Free: 12:38.78
Etobicoke Olympium
First Masters swim meet since the start of COVID
100 Free: 34.29 + 37.11 = 1:11.40
50 Back: 36.81
100 Back: 1:22.43 (no splits recorded)
Recovery Session
Warm Up: 800
EN-1/Kick: 1450
Pacing: 400
Swim Down: 200
Total: 2850
An A.K. Session – breath work
200 swim 50 free/50 choice
200 kick as 25 strong/75 easy
200 as 50drill/50swim
3x
200 pull breathing every 3 or 5
100 breathing 2-3-3-2 (2 breaths in first 25, 3 breaths in second 25…)
200 swim breathing every 3 or 5
100 backstroke/breaststroke or choice
100 easy
TOTAL: 2500m
Recovery Session
Warm Up: 800
EN-1/Kick: 1800
Sprint: 100
Swim Down: 200
Total: 2900
An A.K. Long and Smooth session (plus a bit)
Warm Up: 800
10 x 50 drill @ 1:20 (500m)
2 rounds: 1600m
Sprint: 100
200 cool down
TOTAL: 3200m
An A.K. session
Warm Up: 900m
Option 1: 3500m
Option 2: 1600m
100 cool down
TOTAL: 2600m-4400m
An A.K. Session – plus weights
Pre-Warm-up Warm-Up: 600m
Warm-Up: 900m
Ramp-Up for the Main: 800m
4 x 200 swim @ 3:45
Main (pace = 1:40/1:50/2:00/2:15): (2000m)
400 @ 6:40/7:20/8:00/9:00
300 @ 5:00/5:30/6:00/6:45
200 @ 3:20/3:40/4:00/4:30
100 @ 1:40/1:50/2:00/2:15
2 mins extra rest
100 @ 1:40/1:50/2:00/2:15
200 @ 3:20/3:40/4:00/4:30
300 @ 5:00/5:30/6:00/6:45
400 @ 6:40/7:20/8:00/9:00
250 Cool down
TOTAL: 4550m
Noon Session
Warm Up: 800m
Continuous
EN-1 / Kick: 2100m
Sprint: 200
Swim Down: 200m
Total: 3300m
A.K. Session + weights
Warm Up: 1500
Main Set: 2300
2 times through: (DB 1st time FS, 2nd time BK)
– #2 50/100/50
– 100 easy
– #3 50/50/100
– 100 easy
– #4 75/25/25/25/50
– 100 easy
With
100’s @ 1:45 or 20s rest
75’s @ 1:10 or 20s rest
50’s @ :55 or 15s rest
25’s @ :40 or 10s rest
350 cool down
TOTAL: 4150
Warm Up: 800 (continuous)
A.K. sets
EN-1 / Kick: 900
EN-1/2: 1350m
Swim or pull, paddles optional:
Kick: 400
Speed Addition:
Swim Down: 250 easy
TOTAL: 3250m
Recovery Session
Warm Up: 800 (continuous)
EN-1 / Kick: 1900
EN-2: 950
Speed: 200
Swim Down: 200
800 & 100m Time Trial – plus weights
An A.K. Orchestration
Warm Up:
Time Trial Prep:
800 FS Time Trial: 12:56
100 FS Time Trial: 1:14
Total: 3750
Warm Up: 800m
Continuous
EN-1 / Kick: 2850m
Swim Down: 200m
Total: 3850m
400 FS and 200 FS –>Time Trial
An A.K. orchestration
Warm Up:
Time Trial Prep:
400 FS Time Trial: 6:09
200 FS Time Trial: 2:52
Swim Down: 400
Total: 3300m
Prep session for Time-Trial-Tuesday
Warm Up: 800
EN-1 / Kick: 1500
Swim Down: 300
Total: 2600m
Swim + Weights
Warm Up: 700m
Continuous
EN-1 / Kick: 2500m
Speed: 300m
Swim Down: 100m
Total: 3600m
An A.K. session with Kick / Distance FS focus
200 warm-up
4×50 drill @ 1:15
4×75 as (25kick/50swim) @ 1:20
4×100 descending 1-4 @ 1:50
Main Set (kick optional to reduce volume/time):
6×50 Kick no fins @ (descending pace per 50 as 1:40-1:30-1:20) x2
Rest: 60s
4×100 Kick with fins @ 2:30-2:20-2:10-2:00 (descending pace per 100)
Rest: 60s
2×150 Kick no fins @ 4:30-4:15 (descending pace per 150)
Rest: 60s
3 or 6x100 Swim @ 1:45 (1:45 pace)/2:00 (2:00 pace)
Rest: 60s
2 or 4x200 Swim @ 3:20 (1:40 pace)/3:50 (1:55 pace)
Rest: 60s
1 or 2x400 Swim @ 6:20 (1:35 pace)/7:20 (1:50 pace)
100 Cool down
TOTAL 2600m-4700m
Recovery session
Warm Up:. 700m continuous
EN-1 /Kick: 1800
Swim Down: 100
200-400 swim warm-up
200 kick
100 build
6×50 drill @ 1:00
Optional:
2x [
50 build @ 1:00
4×25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45
50 fast @ :50
30s extra rest ]
Main Set:
1 or 2 rounds [
4×400 @ 7:20/7:45/8:00
– 1 as swim smooth DB: 6:50
– 2 as negative split DB: 6:44
– 3 @ 800m pace DB: 6:36
– 4 as fast DB: 6:30 *** break-through set … finally not just dying ***
2 min extra rest
6×50 fast @ 1:20 ]
Block Dive practice
200 Cool Down
TOTAL: 2700m-5200m DB: 4000
An A.K. session
200 swim
100 kick
200 pull
100 kick
10×50 drill choice @ 1:00 OR 10×75 as 25drill/50 swim @ 1:20
4×25 scull with pull buoy
4×100 pull good technique
10-20x100 free swim as 3 @ 1:45, 3 @ 1:40, 3 @ 1:35, 1 @ 1:30 (twice through)
DB: 11-20 done IM BK BR
300 Cool down
TOTAL: 2900m-4150m DB: 4000m
1850m + weights
An A.K. Long Aerobic Endurance Session
200 swim
200 kick
4×50 drill
100 build
2-4×50 kick @ 1:20
100/200 drill
2-4×50 build @ :1:00
100/200 drill
2-4×50 swim @ :50
100 easy
Main Set:
1-2x
300 free breathing 3/5/7 by 100’s @ 5:30/6:00/6:30
4×150 swim 2:50-2:40-2:30-2:20 (or +10s to each pace)
100 easy
TOTAL: 2300m-3700m
Plus some pull and sprints bringing the total to 4250m
Recovery Swim
Warm Up: 700
EN-1 / Kick: 2500
Swim Down: 100
Total: 3300
Speed Session – an A.K. original
400 warm up choice
12×25 @ :45 3x(kick/drill choice/Overkick/sprint)
6×50 paddles RAP/LAP/Glide by 50
Main Set:
30×50
– 10 with Fins @ 1:00 3x(1 easy; 1 build; 1 fast) by 50 (#10 easy)
– 10 no fins @ :50 Strong swimming, just make the pace time
– 1 min extra recovery after # 20
– 10 no fins @ 1:10 2 all out, 1 easy (#30 extra recovery)
Optional:
10×100 pull @ 1:40 or 1:50
(OR swim with 4-6 underwater kicks off each wall)
200 easy cool down
TOTAL: 2700m-3700m
2300m
2800m
2850m
2400m
Brutal being out of the water for a couple months
Warm Up: 600 (15 min)
EN-1: 1200 (24 min)
Speed: 150 (3 min)
Kick: 100 (5 min)
EN-2 250 (5 min)
Speed: 100 (2 min)
Sprint: 50 (1 min)
Swim Down: 150
Total: 2550
Early Long (due to mid-day truck service) – An A.K. workout
200 swim
200 kick with 15m burst 2x throughout
100 build swim
4 x 50 Kick @ 1:10 or 20s rest
4 x 50 Free Drill @ 1:10 or 20s rest
4 x 50 swim Descend 1-4 @ 1:00 or 15s rest
Main Set: All Freestyle
1:35 1:40 1:45 2:00 2:10 pace
100 @ 1:35 1:40 1:45 2:00 2:10
200 @ 3:10 3:20 3:30 4:00 4:20
300 @ 4:45 5:00 5:15 6:00 6:30
400 @ 6:20 6:40 7:00 8:00 8:40
500 @ 7:55 8:20 8:45 10:00 10:50
*Optional: 2 mins rest @ end and then go back down as 400, 300, 200, 100 (same pace times)
Actual:
100 easy
Extras – Sprint
4 x 50 on 1:15 as: 25 fast-25 easy, middle 25 fast, last 25 Fast, fast-easy
4 x 50 on 1:15 FS as “Texas 50” – start and end mid-pool (i.e. a 50 with 2 turns)
2 x (25 Fast FS for time, 25 easy) on 1:15
2 x (25 Fast BK for time, 25 easy) on 1:15
200 Cool Down
TOTAL: 2800m-3800m (4500+)
Recovery Swim + Weights + Curve
Warm Up: 500 (15 min)
EN-1 / Kick: 2050 ( 40 min)
Swim Down: 150
Total: 2700
Early Long – A.K. session
3 x 200 as swim/kick/pull by 200 (600)
4 x 75 fly-bk-breast OR kick-drill-swim @ 1:30
4 x 100 as 75 smooth/25 fast @ 1:45 or 2:00
6 x 50 kick descend 1-3, 4-6 @ 1:10 or 20s rest (1000)
6 x 200 as 100 smooth – 50 fast – 50 strong @ 3:45 or 4:00 (1200)
Odd FS, Even BK *Working 3rd quarter of race
100 easy
Main Set:
12 x 100 as
4 @ 2:00 or 30s rest
4 @ 1:50 or 25s rest
4 @ 1:40 or 20s rest (1200)
*Stroke athletes = 50 best stroke fast/50 free smooth [DB: 1, 2 BK-FS and 3, 4 FS-FS]
*Triathletes = 50 fast/50 smooth all freestyle
200 easy
TOTAL: 3000m-4200m
Early Long session – an AK session (noon swim cancelled)
200 swim
100 kick
200 drill
100 build (600)
4×50 kick @ 1:10 or 20s rest
100 drill choice
4×50 build @ 1:00 or 15s rest
100 drill choice
4×50 swim @ :55 or 10s rest (800)
100 easy
Main Set: (1900)
2 x [
Added Speed Work:
2 x [
3 x [
3 x [
4 x 50 cool down as 25 free/25 double arm back or easy choice @ 20s rest
TOTAL: 4125m
Swim + Weights + Curve … end of a needed Recovery Week
Warm Up: 700 (15 min)
EN-1: 1100 (22 min)
Kick: 300 (10 min)
EN-2: 300 (8 min)
Sprint: 150
Swim Down: 200 100
Warm Up: 700 (15 min)
Recovery: 400 (9 min)
EN-1 / Kick: 1000 (18 min)
EN-2: 600 (12 min)
Sprint: 100
Swim Down: 200 100
Swim + Weights + Curve
Needs to be a recovery week
Warm Up: 700 (15 min)
EN-1 / Kick: 1300 ( 29 min)
400 FS Race Pace Work: 150 (3 min)
Swim Down: 100
Total: 2250m
Early Session by A.K. – final session will be a combo
Workout 3 – DISTANCE – Triathletes
400 warm-up
200 kick
100 swim build
6 x 75 as 25 drill/50 swim
6 x 50 kick descending 1-3/4-6 @ 1:15
6 x 25 scull with pull buoy @ 45s
2x broken 800m – aim for best time possible – 3-4mins rest between 800’s
#1 – 1×400 swim @ 30s rest
4×200 swim @ 3:15 desc. 1-4
#2 – 1×200 swim @ 3:15 (hold under 3:00)
1×400 swim @ 7:15 (hold 6:45-7:00)
2×100 @ 1:30 (hold 1:25)
200 cool down
TOTAL: 3400m
Workout 3 – Stroke Athletes
400 warm-up
200 kick
100 IM
4×75 as 25 drill/50 swim IMO or Fly/Free
4×50 kick descending 1-4 @ 1:15
4×25 scull with pull buoy @ 45s
Main Set – 1-2 Rounds:
4x broken 200m – aim for best time possible – 2-3mins rest between 200’s
#1 Fly or Bk – 2×50 @ 1:00
2×25 @ 30s
1×50
#2 Free or IM – 1×100 @ 1:30
2×50 @ 1:00
#3 Fly or Bk – 4×25 @ 35s
2×50 @ 1:05
#4 Free or IM – 1×25 @ 30s
1×75 @ 50s
1×100
200 cool down
TOTAL: 2300m-3100m
Early to accommodate ‘knee lube shot’ & Long
Warm Up: 600 (15 min)
Focus: 500m (11 min)
EN-1/2: 1300 (37 min)
12 x 50 FS DPS swim with fins and paddles as:
Kick: 350 (7 min)
400 FS Race Pace Work: 1200 (25 min)
Kick: 200 (6 min)
Swim Down: 100
Total: 4,250
1 Hour – with 400 FS Test Set
Warm Up: 700 (15 min)
EN-1: 600m (12min)
Speed Up: 100 (4 min)
Test set for 400 FS: 600m (20 min)
Results:
#1 __ (Previous: 1:18, 1:19)
#2 __ (Previous: 1:17, 1:17)
#3 __ (Previous: 1:18, 1:18)
#4 __ (Previous: 1:19, 1:18)
Add-Up 400 FS = __ (Previous: 5:12, 5:12)
Sprint: 50
Swim Down: 200
Warm Up: 700 (15 min)
EN-1/2: 1350 (24 min)
Kick: 200 (7 min)
EN-2: 300 (6 min)
Sprint: 150 (3min)
Swim Down: 50
Total: 2400
Swim + Weights + Curve
Warm Up: 700 (15 min)
EN-1 / Kick: 2000 ( 42 min)
Swim Down: 150
Total
Early long session – by A.K.
Warm Up: 1500m
Main Set (1min rest between rounds):
3 x { 1200
– 100 Active Recovery
2 x { 800
Swim Down: 200
Total 3800m
Swim + Weights + Curve
Warm Up: 700 (15 min)
EN-1: 1700 (34 min)
EN-2: 300 (6 min)
Swim Down: 200
Swim + Weights + Curve
Warm Up: 700 (15 min)
EN-1: 1000 (19 min)
Kick: 150 (6 min)
EN-2 300 (6 min)
Kick: 150 (6 min)
Sprint: 100 (3 min)
Swim Down: 200
Total: 2600
Noon Swim “Easy” + Bike Trainer
Warm Up: 700 (15 min)
EN-1 / Kick: 1950 (40 min)
Swim Down: 200
Total: 2850
Noon Swim + Weights + Curve
Warm Up: 700 (15 min)
EN-1 / Kick: 1300 (25min)
EN-2: 900 (17min)
Swim Down: 200
Total: 3100
AK Session
Warm Up: 600
Main Set: 3500m
300 swim down
TOTAL: 4,400m
Noon Swim + Weights + Curve
Warm Up: 700 (15 min)
EN-1 / Kick: 1250 (25min)
EN-2: 350 (8min)
Sprints: 200 (5min)
Swim Down: 200
Warm Up: 700 (15 min)
EN-1: 750 ( 15 min)
EN-1/2: 1000+ (act 1050)
Swim Down: 200
Warm Up: 700 (15 min)
EN-1 / Kick: 900 (19min)
EN-2: 300 (6min)
Sprints: 100 (3min)
Test set for 200 FS: 200m {8min}
Results:
#1 (Previous: 35)
#2 (Previous: 35)
#3 (Previous: 35)
#4 (Previous: 35)
Add-Up 200 FS = (Previous: 2:20 )
Swim Down: 200
Warm Up: 600 (15 min)
EN-1: 1000 (20 min)
EN-2: 500 (10min)
Swim Down: 100
Total: 2200
An AK time trial session
Warm-up
Time Trials:
Swim Down: 200
Warm Up: 600 (15 min)
EN-1: 1000 (20 min)
EN-2: 700 (13 min)
LAP: 200 (5min)
Swim Down: 200
Plan: Easy plus a bit of work – 50’s on 1:01
Warm Up: 700 (15 min)
EN-1: 750 ( 15 min)
EN-1/2: 1000+
Swim Down: 200
Plan: very easy swim
Warm Up: 700 (15 min)
EN-1: 1850 (35min)
Swim Down: 200
1 Hour – with 400 FS Test Set
Warm Up: 700 (15 min)
EN-1: 600m (12min)
Speed Up: 100 (4 min)
Test set for 400 FS: 600m (20 min)
Results:
#1 _1:18_ (Previous: 1:19)
#2 _1:17_ (Previous: 1:17)
#3 _1:18_ (Previous: 1:18)
#4 _1:19_ (Previous: 1:18)
Add-Up 400 FS = _5:12_ (Previous: 5:12)
Sprint: 50
Swim Down: 200
1 Hr + Weights – with 200 BK Test Set
Warm Up: 700 (15 min)
EN-1 / Kick: 1300 (23min)
Test set for 200 BK: 300m (10min)
Results:
#1 __43__ (Previous: )
#2 __43__ (Previous: )
#3 __41__ (Previous: )
#4 __40__ (Previous: )
Add-Up 200 BK = __2:47__ (Previous: )
Sprint: 100 (3 min)
Swim Down: 100
Total: 2500m
1 Hr – 200 FS Test Set
Warm Up: 700 (15 min)
EN-1 / Kick: 1250 (26 min)
Test set for 200 FS: 300m {10min}
Results:
#1 35 (Previous: )
#2 35 (Previous: )
#3 35 (Previous: )
#4 35 (Previous: )
Add-Up 200 FS = 2:20 (Previous: )
Sprint: 50
Swim Down: 100
Total: 2200
REST Day!
1 Hr Recovery Session+ Weights
Warm Up: 700 (15 min)
EN-1: 2050 (39 min)
Swim Down: 200
Total: 2950
An A.K. session:
Warm Up: 400
Ramp Up to Main Set:
Main Set :
X x 100 freestyle
– Pace time = 90% effort with maximum 12-15s rest
– Go to failure, no more than ten 100’s
– Failing is 1sec over your pace time
– if you arrive on your pace time, you have to go
Don’s was 100 FS on 1:35, swim 1:22 … completed 5, failed on 6
Swim Down:
TOTAL: 1500m + 100’s
1 Hr
Warm Up: 800 (15 min)
EN-1: 1850 (39 min)
Swim Down: 200
Total: 2850
1 hr
Warm Up: 800 (15 min)
EN-1 / Kick: 1250 (24 min)
EN-2: 600 (11 min)
Sprint: 200 (5 min)
Swim Down: 200 (4 min)
Total: 2850
1 hr
Warm Up: 800 (15min)
EN-1: 700 (15min)
EN-2: 900 (17min)
LAP: 350 150 (8min)
Swim Down: 200
Total: 2950
1 Hour + Weights
Warm Up: 800
EN-1 / Kick: 1250
EN-2: 700
Swim Down: 200
Bracebridge 1Hr 15min
Warm Up: 800
EN-1: 1650
LAP: 500
EN-2: 600
Sprint: 200
Swim Down: 200
Bracebridge 1hr
Warm Up: 600 11min
EN-1/Kick: 1650
EN-2: 450
Sprint: 100
Swim Down: 200
Borden Noon
Warm Up: 600m
EN-1: 1300
EN-2: 650
LAP: 200
Swim Down: 150m
Total: 2900m
An A,K. Session
Warm Up: 400
Main set:
Swim Down: 200
Borden Noon
Warm Up: 800 (to 12:15)
EN-1: 1200 (to 12:38)
EN-2: 550 (to 12:50)
Sprint: 200 (to 12:55)
Swim Down: 200
Total: 2950m
Bracebridge 1Hr 15min
Warm-Up: 800
EN-1/2: 1700
#1 46/1:32, #2 45/1:30, #3 44/1:28, #4 43/1:26, #5 42/1:24
LAP: 1000
(Tough in the hot water – 1:21, 1:21, 1:24, 1:24 … But made all the go times)
Sprint: 200
Swim Down:. 100
Total: 3800m
Bracebridge 1 Hour Session
Warm-Up: 800
EN-1: 900
EN-2: 900
Sorint: 200
Swim Down: 200
Total:. 3000
Bracebridge Sportsplex
Warm Up: 800m
Drills & Technique: 800m
Main Set: 1700m
Sprint: 100m
Swim Down:. 150m
Total: 3550m
An A.K. Session
Warm Up: 500m
Main Set: 1300m
Swim Down: 600
Warm Up: 700m 15min
Choice Mix or:
Aerobic EN-1: 800 {12:30}
Test set for 400: 600m {12:50}
Results:
#1 1;19
#2 1:17 with lactic building up on the 4th length
#3 1:18 with lactic on 3rd and 4th lengths
#4 1:18 with lactic on 2nd, 3rd & 4th lengths
Add-Up 400 = 5:12
Sprint: 200 {12:53}
Swim Down: 200 mix {to 1:00pm}
Total: 2500m
Warm Up: 700m {to 7:45}
Choice Mix or:
EN-1 / EN-2: 1600 {8:18}
LAP: 250 {8:23}
Sprint: 100 {8:26}
Swim Down: 200 mix {to 8:30}
Total: 2850m
An A-K session
Warm Up: 600m
Main set: 1800m
Swim Down 100m
Warm Up: 700m 15min
Choice Mix or:
Aerobic EN-1: 900 17min {12:32}
Threshold EN-2: 700m 19min {12:51}
Sprint: 200 5min {12:56}
Swim Down: 100 mix {to 1:00pm}
Total: 2600m
Warm Up: 700m 15min
Choice Mix or:
Aerobic EN-1: 800 {12:30}
Test set for 400: 1000m {12:48}
Sprint: 200 {12:53}
Swim Down: 200 mix {to 1:00pm}
Total: 2900m
Possibly the last open water session of the season.
15-16C water and 13C air made for a chilly swim.
Warm Up: 700m 15min
Choice Mix or:
Aerobic EN-1: 850 {12:31}
Threshold EN-2: 800m {12:47}
LAP: 250 {12:52}
Sprint: 150 {12:56}
Swim Down: 150 mix {to 1:00pm}
Total: 2900m
More Set Tests + Weights
Warm Up: 700m 15min
Choice Mix or:
Aerobic EN-1: 850 15min {12:30}
Threshold EN-2: 700m 11min {12:44}
LAP: 300 8min {12:52}
Sprint: 150 4min {12:55}
Swim Down: 150 mix {to 1:00pm}
Total: 2850m
More Set Testing
Warm Up: 700m 15min
Choice Mix or:
Aerobic EN-1: 750 15min {12:30}
Threshold EN-2: 700m 11min {12:44}
LAP: 300 6min {12:50}
Sprint: 150 5min {12:55}
Swim Down: 200 mix {to 1:00pm}
Total: 2700m
Set Testing
Warm Up: 800m 15min
Aerobic EN-1: 900 17min {12:32}
Threshold EN-2: 600m 11min {12:43}
LAP: 450 11min {12:54}
Sprint: 75 2min {12:56}
Swim Down: 75 BK {to 1:00pm}
Total: 2900m
A year and a half later … and after 76 Open Water sessions since 18-May-2021 …
Back to Borden for a Time Trial session to see what’s what:
Warm Up: 800m 15min
1,000 For Time:
400 For Time:
200 For Time:
100 for Time:
50 for Time:
25 for Time:
Swim Down: 75 BK
Total Time: 57min and 3100m
CFB Borden Buell Aquatic Centre is closed due to COVID-19 and will remain so until ???
Dryland … Open Water …
Borden Noon
Warm Up: 500m
DISTANCE:
EN-1: 800 (as 300 BK, 500 FS)
EN-2: 500 (as 200 BK, 300 FS)
EN-3: 900 (as 350 BK, 550 FS)
Kick: 300
LAP: 300
SPRINTER CF Nationals Program – Race Prep WK 5/5
EN-1 / EN-2: 400 / 150
RACE PACE: 500 … Use Blocks for Starts if Possible
Kick: 150
LAP: 150
LaTol Kick: 50
Power Kick: 50
Swim Down: 200
Borden Noon
Warm Up: 500
DISTANCE EN-1: 1900
EN-2: 700 (300 BK, 400 FS)
Kick: 400
LAP: 200
SPRINT
EN-1: 800
EN-2: 300
Kick: 200
LAP: 100 – use Blocks if possible
LAP Kick: 50
Power: 50
Swim Down: 200
Borden Noon – Recovery Session
Warm Up: 500 (minimum)
DISTANCE vs SPRINTER
Recovery: 800 vs 400
Kick: 200 vs 100
EN-1: 900 vs 700
Kick: 200
LAP: 400 vs LAP + Power 150 / 100
Swim Down: 200
Borden Noon
Warm Up: 500m
DISTANCE:
EN-1: 800 (as 300 BK, 500 FS)
EN-2: 500 (as 200 BK, 300 FS)
EN-3: 900 (as 350 BK, 550 FS)
Kick: 300
LAP: 300
SPRINTER CF Nationals Program – Race Prep WK 5/5
EN-1 / EN-2: 400 / 150
Race Pace: 650
Kick: 150
LAP: 150
LaTol Kick: 100
Power Kick: 50
Swim Down: 200
Borden Noon
Warm Up: 500
DISTANCE
EN-1: 1900
EN2: 700
Kick: 400
LAP: 200
SPRINT
EN-1: 800
EN-2: 400
Kick: 200
LAP: 100
LAP Kick: 50
Power: 50
Swim Down: 200
Borden Noon
Warm Up: 500
DISTANCE:
EN-1 / EN-2: 800 / 600
EN-3: 900 (as 300 BK, 600 FS)
Kick: 300
LAP: 250
SPRINT:
EN-1 / EN-2: 300 / 150
Race Pace: 600 … A Killer Set … Pushing to failure is a win!
Kick: 150
LAP / LAP Kick: 200 / 50
LaTol Kick: 100
Power Kick / Power: 50 / 50
Swim Down: 200
Borden Noon – Mixed session
Warm Up: 500
DISTANCE
EN-1: 1700
Kick: 200
EN-2: 700
Kick: 200
LAP: 300
SPRINT
EN-1/2: 400/200
Kick: 150
LAP/LAP Kick: 150 / 50 … All Block Dives if possible
Power / Power Kick: 50/50
Swim Down: 200
Borden Noon – Recovery Session
Warm Up: 500
Recovery: 700
Kick: 200
EN-1: 900
Kick: 300
LAP: 400
Swim Down: 200
Borden Noon
Warm Up: 500m
DISTANCE:
EN-1 / EN-2: 800 / 500
EN-3: 800 (as 300 BK, 500 FS)
Kick: 300
LAP: 250
SPRINTER CF Nationals Program – Race Prep WK 4/5
EN-1 / EN-2: 300 / 150
Race Pace: 500
Kick: 250
LAP / LAP Kick: 200 / 50
LaTol Kick: 100
Power Kick / Power: 50 / 50
Swim Down: 200
Borden Noon
Warm Up: 500
Recovery: 400
EN-1/2: 2400
Kick: 400
Swim Down: 200
Sprinters CF Nationals Program – Race Prep WK 3/5
Warm Up: 500
EN-1 / EN-2: 500 / 100
Race Pace: 350
Kick: 150
LAP: 100
LaTol Kick: 50
Power: 50
Swim Down: 200
Sprinters CF Nationals Program – Race Prep WK 3/5
(volume dropped a little today for recovery)
Warm Up: 500
EN-1: 900
EN-2: 200
Kick: 150
LAP: 100
LAP Kick: 50
Power: 50
Swim Down: 200
Sprinters CF Nationals Program – Race Prep WK 3/5
Borden Noon – Recovery Session
Warm Up: 500
Recovery: 400
Kick: 200
EN-1: 800
LAP: 100
Power: 50
Swim Down: 200
Sprinters CF Nationals Program – Race Prep WK 3/5
Warm Up: 500
EN-1 / EN-2: 500 / 150
Race Pace: 400
Kick: 200
LAP: 150
LaTol Kick: 50
Power: 50
Swim Down: 200
*** This is the last week of February ***
Distance Program Holiday – WK 2 of 2
After racing Sunday, go a little easier today if needed … keep the volume.
Sprinters CF Nationals Program – Race Prep WK 3/5
(volume at the end of this week is dropped a little for recovery…then two more hard weeks before taper)
Warm Up: 500
EN-1: 900
EN-2: 200
Kick: 200
LAP: 150
LAP Kick: 100
Power: 50
Swim Down: 200
*** Don’t do extra … be fully recovered for Sunday ***
Warm Up: 500
EN-1 / EN-2: 500 / 100
Kick: 200
LAP: 100
LaTol Kick: 50
Power: 50
Swim Down: 200
Borden Noon – Mixed session
Warm Up: 500
EN-1: 900
EN-2: 200
Kick: 200
Race Pace: 250
LAP: 150
LAP Kick: 100
Power Kick: 50
Swim Down: 200
(Distance Holiday Time)
Sprinters CF Nationals Program – Race Prep WK 2/5
Borden Noon – Recovery Session
Warm Up: 500
Recovery: 400
Kick: 200
EN-1: 800
LAP: 100
Power Kick: 50
Power: 50
Swim Down: 200
Borden Noon
Sprinters CF Nationals Program – Race Prep WK 2/5
If you didn’t swim Monday, consider it gone … Especially if you are racing on Sunday.
Warm Up: 500
EN-1 / EN-2: 500 / 150
Race Pace: 300
Kick: 200
LAP: 150
LaTol Kick: 50
Power: 50
Swim Down: 200
FAMILY DAY HOLIDAY – Good Luck
Distance Program Holiday – WK 1 of 2
Sprinters CF Nationals Program – Race Prep WK 2/5
Warm Up: 500
EN-1: 900
EN-2: 200
Kick: 200
LAP: 150
LAP Kick: 100
Power Kick:
Power: 50
Swim Down: 200
Borden Closed today 14-Feb … Happy Valentine’s Day
Warm Up: 500
Sprinters
EN-1: 400
EN-2: 100
Race Pace: 300
Kick: 200
LaTol Kick: 50
LAP: 100 / 100 Recovery
Power: 100
Distance
EN-1 / EN-2: 1000 / 500
EN-3: 700
Kick: 350
LAP: 150
Swim Down: 200
Borden is Closed for Noon Swim Thurs 13-Feb and Fri 14-Feb … no news yet re Family Day Mon 17-Feb
Distance Workout
Warm Up: 500
EN-1: 1600
EN-2: 600
Kick: 400
LAP: 200 / 200 Recovery
Swim Down: 200
Sprinter Workout
Warm Up: 500
EN-1: 800
EN-2: 200
Race Pace: 150
** take note if you can hit the target swim times – if not, next time go on 5 or 10 sec longer in any segment you don’t make **
Kick: 200
LAP Kick: 150
LAP: 100
Swim Down: 200
Borden Noon – Recovery Session
Warm Up: 500
Recovery: 800
Kick: 200
EN-1: 900
Kick: 300
LAP: 350
Swim Down: 200
Borden Noon
Warm Up: 500m
EN-1 / EN-2: 1000 / 450
EN-3: 700
Kick: 350
LAP: 150
Swim Down: 200
Sprinters: This is also a reduced day for Recovery … cut if too much
Note – this session is 100 / 50 oriented
Warm Up: 500m
EN-1 / EN-2: 400 / 100
Race Pace: 250
Kick: 200
LA Tol Kick: 50
LAP: 200
Power: 100
Swim Down: 200
Third Week of work in row – in prep for two week break
Borden Noon
Warm Up: 500m
EN-1: 1600
EN-2: 600
Kick: 400
LAP: 200
Swim Down: 200
Borden Noon – easy, pre-meet session
Warm Up: 600m
EN-1: 900
EN-2: 400 (100 Recovery)
Kick: 400
LAP: 150
Swim Down: 200
Borden Noon
Warm Up: 600m
EN-1 / EN-2: 1500 / 600
Kick: 400
LAP: 200
Swim Down: 200
Borden Noon – Recovery Session
Warm Up: 600
Recovery: 500m
EN-1: 800m
OPTION FOR SPRINTERS that need LaTol: do Tuesday’s set not the 800 above
LAP / Lactic Tolerance: 100 / 300 / 600 Recovery
Kick: 450m
LAP: 300m / 300 Recovery
Extra dive/turn/finish work
Swim Down: 200
Borden Noon
Warm Up: 600m
For All Swimmers
EN-1: 900
For Distance Swimmers:
EN-2: 400 (100 Recovery)
EN-3: 300 (150 Recovery)
For Sprint Swimmers:
LAP / Lactic Tolerance: 100 / 300 / 600 Recovery
Kick: 400
LAP: 50
Swim Down: 200
Borden Noon + Weights
Warm Up: 600
EN-1: 1500
EN-2: 600
Kick: 400
LAP: 200 (200 Recovery)
Swim Down: 200
Borden Noon swim cancelled
Borden Noon
Warm Up: 600m
EN-1: 800
For Distance Swimmers:
EN-2: 400
EN-3: 650
For Sprint Swimmers:
EN-2: 150 / 50 Recovery
Lactic Tolerance: 250 / 450 Recovery
Kick: 400
LAP: 150 (100 Recovery)
Swim Down: 200
Borden Noon – Recovery Session
Warm Up: 600
Recovery: 500m
EN-1: 800m
Kick: 500m
LAP: 200m / 200 Recovery
Turns / Dives
Swim Down: 200
Borden Noon
Warm Up: 600m
EN-1: 800
For Distance Swimmers:
EN-2: 400
EN-3: 600
For Sprint Swimmers:
EN-2: 150 / 50 Recovery
Lactic Tolerance: 250 / 450 Recovery
Kick: 400
LAP: 150 (100 Recovery)
Swim Down: 200
Borden Noon + Weights
Warm Up: 600
EN-1: 1300
EN-2: 500
Kick: 400
LAP: 200 (200 Recovery)
Swim Down: 200
Borden Noon + Weights
Warm Up: 600
EN-1 / EN-2: 700 / 200
Distance:
EN-3: 450
Sprint
La Tol: 200 (400 recovery)
Kick: 300
LAP: 150 / 150 recovery
Swim Down: 200
Borden Noon
Warm Up: 600
EN-1: 900
EN-2: 550
Kick: 350
LAP: 150 (150 Recovery)
Wall work
Swim Down: 200
Borden Noon FS Focus – weights?
Warm Up: 600
Distance
EN-1 / EN-2 / Kick: 700 / 200 / 300
EN-3: 450
Sprint
EN-1: : 600
La Tol: 200 (400 recovery)
LAP: 150 / 150 recovery
Swim Down: 200
Borden Noon – Long Mix – plus weights
Warm Up: 600
Distance
EN-1: 900
EN-2: 500
Sprint
EN-1: : 600
La Tol:
Kick: 350
LAP: 150 (150 Recovery)
Swim Down: 200
Recovery Week
Today specifically an easy recovery day after the Alderwood meet
Warm Up: 600
Recovery: 400
EN-1: 600
Kick: 300
LAP: 150 / 150 Recovery
Additional tech focus
Sprinters: a Hypoxic starting point (end goal being [1, 1] on 4th 50)
Swim Down: 200
Borden Noon – Long Mix – plus weights?
Warm Up: 600
EN-1: 1300
EN-2: 550
Kick: 400
LAP: 250 (200 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 600m
EN-1: 1400
For Distance Swimmers:
EN-2: 550
EN-3: 150
For Sprint Swimmers:
EN-2: 100 / 50 Recovery
Lactic Tolerance: 150 / 300 Recovery
Kick: 450
LAP: 250 (250 Recovery)
Swim Down: 200
Borden Noon … a Recovery Day
Warm Up: 600
Recovery: 650
EN-1: 1000
Kick: 500
LAP: 200 / 200 Recovery
Turns / Drives
Swim Down: 200
Borden Noon – Long Mix – plus weights
Warm Up: 600
EN-1: 1300
EN-2: 500
Kick: 400
LAP: 200 (200 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 600m
EN-1: 600
For Distance Swimmers:
EN-1/2: 900
For Sprint Swimmers:
EN-2: 150 / 50 Recovery
Lactic Tolerance: 225 / 425 Recovery
Kick: 300
LAP: 100 (100 Recovery)
If possible do the LAP set from blocks or add dives after
Swim Down: 200
Borden Noon
Warm Up: 600m
EN-1: 600
For Distance Swimmers:
EN-2: 350
EN-3: 550
For Sprint Swimmers:
EN-2: 100 / 50 Recovery
Lactic Tolerance: 200 / 400 Recovery
Kick: 350
LAP: 100 (100 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 600
Distance Swimmers:
EN-1: 1200
EN-2: 500
Sprint Swimmers:
EN-1 / EN-2: 300 / 300 / 200 Recovery
Power: 100 / 200 Recovery
Kick: 350
LAP: 250 (200 Recovery)
Swim Down: 200
Borden Noon + weights
Warm Up: 600
Recovery Drills: 400
EN-1: 1000
Kick: 300
LAP: 200 / 200 Recovery
Turns / Drives
Swim Down: 200
Borden Noon
Warm Up: 600m
EN-1: 600
For Distance Swimmers:
EN-2: 300
EN-3: 550
For Sprint Swimmers:
EN-2: 100 / 50 Recovery
Lactic Tolerance: 200 / 400 Recovery
Kick: 350
LAP: 100 (100 Recovery)
Swim Down: 200
Borden Noon + Weights
Back to regularly scheduled programming, finally being through the super disruptive Holiday Season! 🙂
Warm Up: 600
EN-1: 1200
EN-2: 500
Kick: 350
LAP: 200 (200 Recovery)
Swim Down: 200
Pool: ??
Warm Up: 600
Recovery: 400
EN-1: 600
Kick: 300
LAP: 150 (150 Recovery)
Swim Down: 200
Pool: ???
Warm Up: 600
EN-1 / EN-2: 700 / 300 (100 Recovery)
EN-3: 450 (200 Recovery)
Kick: 300 (100 Recovery)
LAP: 100 (100 Recovery)
Swim Down: 200
Pool: ???
Warm Up: 600
EN-1 / EN-2: 1000 / 400 (200 Recovery)
Kick: 300 / (100 Recovery)
LAP: 150 / (150 Recovery)
Swim Down: 200
All Pools Closed
Borden Noon + Weights
Warm Up: 600
EN-1 / EN-2: 700 / 300 (100 Recovery)
EN-3: 450 (200 Recovery)
Kick: 300 (100 Recovery)
LAP: 100 (100 Recovery)
Swim Down: 200
Collingwood 7:30am … likely can’t make Borden Noon
(This week is a combo Recovery Week from a cold and Christmas)
Warm Up: 600
EN-1: 1000 (100 Recovery)
EN-2: 400m (100 Recovery)
Kick: 300 / (100 Recovery)
LAP: 150 / (150 Recovery)
Swim Down: 200
Collingwood 8am to 9am – reduce to 1 hour duration
Borden Noon
Warm Up: 600
EN-1 / EN-2: 1000 / 350 (100 Recovery)
EN-3: 600 (200 Recovery)
Kick: 400 (100 Recovery)
LAP: 150 (150 Recovery)
Swim Down: 200
Borden Noon – Easy session after 4 days off with a cold … slacken repeats and rest time
Warm Up: 600
EN-1: 1300 (100 Recovery)
EN-2: 500m (100 Recovery)
Kick: 350 / (100 Recovery)
LAP: 150 / (150 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 600
EN-1 / EN-2: 1000 / 400 (100 Recovery)
EN-3: 650 (200 Recovery)
Kick: 400 (100 Recovery)
LAP: 150 (150 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 600
EN-1 / EN-2: 1300 / 500 (200 Recovery)
Kick: 350 / (100 Recovery)
LAP: 150 / (150 Recovery)
Swim Down: 200
Borden Noon + Weights
Warm Up: 600
Recovery: 500
EN-1: 900
Kick: 350
LAP: 200 (200 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 600
EN-1 / EN-2: 1000 / 350 (100 Recovery)
EN-3: 600 (200 Recovery)
Kick: 400 (100 Recovery)
LAP: 150 (150 Recovery)
Swim Down: 200
Borden Noon + Weights with 10% bump in volume from last week
Warm Up: 600
EN-1: 1300 (100 Recovery)
EN-2: 500m (100 Recovery)
Kick: 350 / (100 Recovery)
LAP: 150 / (150 Recovery)
Swim Down: 200
50 FL – 40.23 6th (PB 33.75)
50 BK – 36.18 3rd (PB 32.71)
50 BR – 41.81 7th (PB 35.96)
50 FS – 31.43 6th (PB 28.14)
100 IM – 1:23.96 5th (PB 1:13.52)
IM FAST Meet at the Pan Am Pool
Collingwood Noon
Warm Up: 600
EN-1: 800
EN-2: 350
EN-3: 500 (200 Recovery)
Kick: 350 (100 Recovery)
LAP: 100 (100 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 600
EN-1 / EN-2: 1200 / 500 (200 Recovery)
Kick: 300 / (100 Recovery)
LAP: 150 / (150 Recovery)
Swim Down: 200
Borden Noon + Weights
Warm Up: 600
Recovery: 400
EN-1: 800
Kick: 350
LAP: 200 (200 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 600
EN-1: 800
EN-2: 300
EN-3: 500 (200 Recovery)
Kick: 350 (100 Recovery)
LAP: 100 50 (100 Recovery)
Swim Down: 200
Borden Noon + Weights with 5% bump in volume from last week
Warm Up: 600
EN-1: 1200 (100 Recovery)
EN-2: 400m (100 Recovery)
Kick: 300 / (100 Recovery)
LAP: 150 / (150 Recovery)
Swim Down: 200
Special Cambridge Maverick Masters session
Warm Up Mix: 600m
Drills: 300m
EN-1/2: 900 – 200 Recovery
EN-2/3:
Swim Down: 100
Collingwood Noon
Warm Up: 600
EN-1: 600
EN-2: 300
EN-3: 450 (200 Recovery)
Kick: 300 (50 Recovery)
LAP: 100 (100 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 600
EN-1 / EN-2: 1000 / 400 / (100 Recovery)
EN-2: 400
Kick: 300 / (100 Recovery)
LAP: 150 / (150 Recovery)
Swim Down: 200
Borden Noon + Weights
Warm Up: 600
Recovery: 400
EN-1: 800
Kick: 300
LAP: 100 (100 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 600
EN-1: 600
EN-2: 250
EN-3: 450 (200 Recovery)
Kick: 300 (50 Recovery)
LAP: 100 (100 Recovery)
Swim Down: 200
Borden Noon + Weights
Warm Up: 600
EN-1 / EN-2: 1000 / 400 / (100 Recovery)
Kick: 300 / (100 Recovery)
LAP: 150 / (150 Recovery)
Swim Down: 200
Borden Noon + Weights
Warm Up: 550
EN-1 / EN-2: 500 / 300 / 100 Recovery
EN-3: 400
Kick: 200m
LAP: 100 (100 recovery)
Swim Down: 200
Borden Noon
Warm Up: 550
EN-1 / EN-2: 900 / 300 (200 Recovery)
Kick: 300
LAP: 150 (150 recovery)
Swim Down: 200
Borden Noon – Recovery Session
Warm Up: 550
Recovery: 450
EN-1: 500
Kick: 400
Block practice
Swim Down: 200
Borden Noon
Warm Up: 550
EN-1: 600
EN-2/EN-3: 500 / 200 (200 Recovery)
Kick: 200 … missed in the plan!!
LAP: 100 (100 recovery)
Swim Down: 200
Borden Noon + Weights
Warm Up: 550
EN-1: 800
EN-3: 150
Kick: 300
LAP: 150 (150 recovery)
Swim Down: 200
Borden Noon + Weights
Warm Up: 550
Recovery: 400
Kick: 300
EN-1: 800
LAP: 200 (200 recovery)
Swim Down: 200
Borden Noon
Warm Up: 550
EN-1: 700
EN-2: 450
LAP: 200 (200 Recovery)
Swim Down: 200
Borden Noon – Recovery Session
Warm Up: 550
Recovery: 400
EN-1: 400
Kick: 400
LAP: 200 (200 Recovery)
Swim Down: 200
Borden
Warm Up: 550
EN-1: 600
EN-2: 450 (100 Recovery)
LAP: 250 (150 recovery)
Swim Down: 200
Borden Noon – Recovery session
Warm Up: 550
Recovery: 400
Kick: 300
EN-1: 1300
LAP: 100 (50 recovery)
Swim Down: 200
SCM
50 FS: 31.27
100 FS: 1:09.93
200 FS: 2:39.92
400 FS: 5:40.18
50 BK: 37.35
100 BK: 1:23.55
Borden Noon
Warm Up: 550m
Recovery / Drills: 300 / 400
EN-1 / Kick: 1500
LAP: 100 / 100 Recovery
Swim Down: 200
Borden Noon
Warm Up: 550
EN-1 / Kick: 1800 / 400
LAP: 100 (100 recovery)
Swim Down: 200
Borden Noon + weights
Warm Up: 550m
Recovery: 400m
EN-1 / Kick: 1500 / 350
LAP: 50
Swim Down: 200
Borden Noon – first swim back
Warm Up: 550m
Recovery: 400m
EN-1 / Kick:
LAP: 50 (50 recovery)
Swim Down: 50
The plan for a 1500m Swim was changed based on ocean conditions race morning.
The ocean was very rough with a big swell and the sweep ran super strong right to left.
The course ended up like this – a run from in front of the surf club to Little Cove … swim to the rock groyne … run the length of the beach back to the surf club parking lot … run out to the team transition zone:
Final Taper Week – Noosa Beach
1 Days Out – FINAL TAPER SESSION
Warm Up: 800
EN-1: 500
Race Pace: 200
Recovery: 300
LAP: 50
Swim Down: 200
Final Taper Week – Noosa Beach
2 Days Out
Warm Up: 800
EN-1: 500
EN-2: 200
Recovery: 300
LAP: 50
Swim Down: 200
Final Taper Week – Noosa Beach
3 Days Out
Warm Up: 800
EN-1: 600
Race Pace: 300
Recovery: 300
LAP: 50
Swim Down: 200
Final Taper Week – Noosa Beach
4 Days Out
Warm Up: 800
EN-1: 600
EN-2: 300
Recovery: 300
LAP: 50
Swim Down: 200
Noosa Ocean – Recovery Session – morning
5 Days Out
Warm Up: 800
EN-1: 600
Recovery: 200m
LAP: 100
Swim Down: 200
#WorldSwimDay
Noosa Ocean – Race Pace Session
6 Days Out
Warm Up: 800
EN-1: 500
Race Pace: 350
Recovery: 300
LAP: 50
Swim Down: 200
Noosa Ocean – Threshold Session
7 Days Out
Warm Up: 800
EN-1: 500
EN-2: 350
Recovery: 300
LAP: 50
Swim Down: 200
Noosa Ocean – Recovery Session
8 Days Out
Warm Up: 800
Recovery: 300
EN-1: 600
LAP: 100
Swim Down: 200
Noosa Ocean Swim – Race Pace Session
9 Days Out
Warm Up: 800
EN-1: 500
Race Pace: 400
Recovery: 300
LAP: 50
Swim Down: 200
Brisbane Commonwealth Games Pool – Threshold Set
10 Days Out
Warm Up: 800
EN-1: 400
EN-2: 400
Recovery: 100
Kick: 100
Recovery: 100
LAP: 50
Swim Down: 200
Brisbane Commonwealth Games Pool – Recovery session
11 Days Out
Warm Up: 800
EN-1: 600
Recovery: 200
Kick: 100
Swim Down: 200
12 Days Out
Burleigh 1000 Ocean Race
19C ocean temp … post warm-up result – a uncontrollable teeth chattering Canadian
Strong Southerly wind and S to N current which we swum straight into for the long segment
Chip allocations were a bit messed up … my chip time was about 2min slower than my time via the Garmin
Results still being sorted
Garmin Time 19:58 … 1;50/100m with a distance of 1090m
(all things considered … that’s ok as a last push before taper)
Clearly the pace graph shows the Garmin has significant periods where it loses satellite and thinks I am stopped … their swim tracking algorithm definitely needs work. The pace data is totally useless.
13 Days Out
Brisbane Recovery Session – pre-Burleigh Race
Warm Up: 800
Recovery: 400
EN-1: 500
Kick: 400 200
LAP: 300
Swim Down: 200
Brisbane Commonwealth Games Pool – Race Pace Main set for 1500
Warm Up: 800
EN-1: 800 (200 Recov)
Race Pace: 1500 (200 Recov)
LAP: 300 (200 Recovery)
Swim Down: 200 450
14 Days Out – Taper Start
Brisbane Springwood Pool LCM – mixed session
Warm Up: 800
Recovery: 400
EN-1: 800 (50 recov)
EN-2: 400 300 (100 recov)
Kick: 300 200 (100 recov)
LAP: 300 (200 recov)
Swim Down: 200
Cleveland 50m Pool Session ??
Recovery Swim – post flight
Warm Up: 800
Recov: 400
EN-1: 1000 (50 recov)
EN-2: 200 (100 recov)
Kick: 300 200 (100 recov)
LAP: 300 200 (200 recov)
Swim Down: 200
Lost Day
Early morning session Wasaga Y
Borden Noon – 5th and final Week of Race Prep
Warm Up: 800
EN-1: 8000 (50 recov)
— full set on pace time … no additional rest —
EN-2: 300 (100 recov)
Kick: 400 (100 recov)
LAP: 300 (200 recov)
Swim Down: 200
Recovery Session
Warm Up: 800
Recovery: 400
EN-1: 500
Kick: 400
LAP: 300
Swim Down: 200
Rest Day
Borden – Recovery Swim
Warm Up: 800
Recovery: 400
EN-1: 500
Kick: 400
LAP: 300
Swim Down: 200
Borden Noon
Warm Up: 800
EN-1: 800 (200 Recov)
Race Pace: 1500 (200 Recov)
LAP: 200 (200 Recovery)
Swim Down: 200
Borden Noon – mix + Weights
Warm Up: 800
EN-1: 1000 (50 recov) — full set on pace time … no additional rest —
EN-2: 400 (100 recov)
Kick: 400 (100 recov)
LAP: 350 (200 recov)
Swim Down: 200
Borden Noon – Race Prep Main set for 1000
Warm Up: 800
EN-1: 800 (200 Recov)
Race Pace: 1000 (200 Recov)
LAP: 200 (200 Recovery)
Swim Down: 200
Borden Noon – 4th Week of Race Prep
Warm Up: 800
EN-1: 1000 (50 recov)
— full set on pace time … no additional rest —
EN-2: 400 (100 recov)
Kick: 400 (100 recov)
LAP: 350 (200 recov)
Swim Down: 200
Recovery Session
Warm Up: 800
Recovery: 400
EN-1: 400
Kick: 300
LAP: 200
Swim Down: 200
Borden Noon – Broken 1200 Race Pace Set – Weights
Warm Up: 800
EN-1: 600 (200 Recov)
Race Pace: 1200 (200 Recov)
LAP: 200 (100 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 800
EN-1: 800 (50 recov)
EN-2: 300 (100 recov)
Kick: 300 (100 recov)
LAP: 250 (250 recov)
Swim Down: 200
Borden Noon – Recovery Session + Weights
TOTALLY AWFUL
Warm Up: 800
Recovery: 400
EN-1: 400
Kick: 300
LAP: 200
Swim Down: 200
Borden Noon – Race Prep Main set for the 1000
Warm Up: 800
EN-1: 600 (200 Recov)
Race Pace: 800 (200 Recov)
LAP: 200 (100 Recovery)
Swim Down: 200
Race Prep Phase – Recovery week (22% Drop in Total Volume)
Borden Noon
Warm Up: 800
EN-1: 800 (50 recov)
EN-2: 300 (100 recov)
Kick: 300 (100 recov)
LAP: 250 (50 recov)
Swim Down: 200
Recovery Session
Warm Up: 800
Recovery: 400
EN-1: 500
Kick: 400
LAP: 300
Swim Down: 200
Borden Closed for Sports Day – E.B. – Broken 1500 Race Pace Set – Weights??
Warm Up: 800
EN-1: 800 (200 Recov)
Race Pace: 1500 (200 Recov)
LAP: 200 (200 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 800
EN-1: 1000 (50 recov)
EN-2: 450 (100 recov) with HRM
Kick: 400 (100 recov)
LAP: 350 (250 recov)
Swim Down: 200
Borden Noon – Recovery Session + Weights
Warm Up: 800
Recovery: 400
EN-1: 500
Kick: 400
LAP: 300
Swim Down: 200
Borden Noon – Race Prep Main set for 1000
Warm Up: 800 (more seems to be needed)
EN-1: 800 (200 Recov)
Race Pace: 1000 (200 Recov)
LAP: 200 (200 Recovery)
Swim Down: 200
Borden Noon – Start of the Second Week of Race Prep
Warm Up: 500
EN-1: 1000 (50 recov)
EN-2: 400 (100 recov) with HRM
Kick: 400 (100 recov)
LAP: 350 (250 recov)
Swim Down: 200
Cambridge 8am Recovery Session – With Carly Run Mavericks Session – cut to under 1HR due to missing guard
Warm Up: 500 on your own
EN-1 / Kick: 500
EN-1/2: 900
Swim Down: 50
Borden Noon – Broken 1500 Race Pace Set
Warm Up: 500
EN-1: 800 (200 Recov)
Race Pace: 1500 (200 Recov)
LAP: 200 (200 Recovery)
Swim Down: 200
Borden Noon
Warm Up: 500
EN-1: 1000 (50 recov)
EN-2: 450 (100 recov) with HRM
Kick: 400 (100 recov)
LAP: 350 (250 recov)
Swim Down: 200
Borden CLOSED – Barrie – Recovery Session
Warm Up: 500
Recovery: 400
EN-1: 500
Kick: 400
LAP: 300
Swim Down: 200
Borden Noon – Race Prep Main set for 1000
Warm Up: 500
EN-1: 800 (200 Recov)
Race Pace: 1000 (200 Recov)
LAP: 200 (200 Recovery)
Swim Down: 200
Borden Noon – First Week of Race Prep Phase – Monday
Warm Up: 500
EN-1: 1000 (50 recov)
EN-2: 400 (100 recov) with HRM
Kick: 400 (100 recov)
LAP: 350 (250 recov)
Swim Down: 200
Borden Noon – Recovery Week – FS Session
Warm Up: 500
EN-1: 900
EN-2: 600 (100 Recov)
Race-Pace: 300 (100 Recov)
FIN Kick: 400
LAP: 200 (150 Recov)
Swim Down : 200
Work 1950 + WU/SD 700 = 2650
Borden Noon – Recovery Week – Mixed Session
Warm Up: 500
EN-1: 600
EN-2: 400 (100 Recov)
EN-3: 300 (100 Recov)
Kick: 300
LAP: 200 (200 Recov)
Swim Down : 200
Work 1950 + WU/SD 700 = 2650
Borden Noon – Recovery Session
Warm Up: 900
EN-1: 500 (200 Recovery)
EN-2: 250 (50 recovery)
Kick: 300 (50 Recovery)
LAP: 200 (150 recovery)
Swim Down: 200
Borden Noon – Recovery Week – FS Session
EN-1: 900
EN-2: 600 (100 Recov)
Race-Pace: 400 (100 Recov)
FIN Kick: 400
LAP: 200 (150 Recov)
Swim Down : 200
Work 1950 + WU/SD 700 = 2650
Borden Noon – Recovery Week – Mixed Session
EN-1: 600
EN-2: 400 (100 Recov)
EN-3: 300 (100 Recov)
Kick: 300
LAP: 200 (150 Recov)
Swim Down : 200
Work 1950 + WU/SD 700 = 2650
Canaqua Welland – 1KM Race
Georgian Bay Open Water – Recovery Session
Warm Up: 500m
EN-1: 1300 (200 recov)
LAP: 300
Swim down: 200
Work: 2150, WU/SD 700 = 2850
East Bayfield 9:30am to 11:30pm – 2HR session FS Focus
Warm Up: 500m
EN-1: 1200 (100 Recov)
EN-2: 1200 (100 Recov)
EN-3: 300 (100 Recov)
Kick: 600 (100 recov)
LAP: 300
Swim Down: 200
Work 4000 + WU/SD 700 = 4700