Posted by Don in Workouts
CFB Borden Buell Aquatic Centre is closed due to COVID-19 and will remain so until at least 5-Apr-2020.
Dryland it is
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Posted by Don in Workouts
Borden Noon
Warm Up: 500m
DISTANCE:
EN-1: 800 (as 300 BK, 500 FS)
- 2 x 150 BK on 3:00
- 5 x 100 FS on 1:45, swim 1:30
- 50 easy
EN-2: 500 (as 200 BK, 300 FS)
- 2 x 100 BK on 1:55, swim 1:40 or under
- 50 easy
- 3 x 100 FS on 1:40, swim 1:26 or under
- 100 easy
EN-3: 900 (as 350 BK, 550 FS)
- 4 x 25 on 30 sec, swim 22
- 50 easy
- 5 x 50 BK on 1:00, swim 45
- 100 Recovery
- 8 x 25 on 30 sec, swim 19
- 50 easy
- 7 x 50 FS on 1:00, swim 40
- 100 Recovery
Kick: 300
- 6 x 50 Kick on 1:30
- 50 easy
LAP: 300
- 4 x (50 Fast, 50 easy) on 2:30 2x BK, 2x FS
- 4 x (25 Fast, 25 easy) on 1:30 2x BK, 2x FS
SPRINTER CF Nationals Program – Race Prep WK 5/5
EN-1 / EN-2: 400 / 150
- 3 x 100 FS on 1:50, swim 1:35
- 5 x 50 FS on 1:00 descend by 1sec per 50 from 46 to end with a 42
- 50 easy
RACE PACE: 500 … Use Blocks for Starts if Possible
- 1 x RP for 200 – target 2:47, broken as 50-100-50:
– 50 on 1:00, swim 39 (dive) or 40 (push)
– 100 on 1:45, swim 1:25
– 50, swim 42
– 150 Recovery
- 1 x RP for 100 FS – target 1:17 broken as 50-50:
– 50 FS on 1:00, swim 37 (dive) or 38 (Push)
– 50 FS, swim 39
– 100 Recovery
- 1 x RP for 100 FS – target 1:16 broken as 25-25-25-25:
– 4 x 25 on 10 sec rest
The ‘feel’ should be splits of <18, 19, 19, 20
This is a hard one … push the last couple 25s
(Start on RED … touch and look after each 25, leave exactly 10 sec later … take 30 sec off your final time = your 100 time … eg target finish = 1:46-30=1:16)
– 150 Recovery
- 2 x RP for 50 FS – target 35 – ** use race breathing pattern **
– 25 FS on 30, swim 17 (dive) or 18 (push)
– 25 FS, swim 18
– 100 Recovery
Kick: 150
LAP: 150
- 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec … ~38)
… use race breathing pattern
- 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
2x touch and look for time, 2x with turn and push-off … use breathing pattern for 50
LaTol Kick: 50
- 50 MAX Kick - note time
- 100 Recovery swim
Power Kick: 50
- 2 x Dive MAX Power Dolphin to 12.5m easy rest of 50, 30 sec rest
- 2 x Lilly Fishy push-offs with 5 power strokes
Swim Down: 200
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Posted by Don in Workouts
Borden Noon
Warm Up: 500
DISTANCE EN-1: 1900
- 400 FS Fins with every 4th length BK on 20-30 sec
- 200 BK on 4:00, swim <3:30
- 50 easy
- 2 x 200 FS Pull on 3:30, swim <3:05
- 50 easy
- 4 x 100 BK on 2:00, swim 1:42
- 5 x 100 FS on 1:45, swim 1:29 … good all 1:28
- 50 easy2
EN-2: 700 (300 BK, 400 FS)
- 6 x 50 BK on 1:00, swim <50
(act: 47, 49, 49, 48, 48, 47)
- 100 easy
- 4 x 100 FS on 1:45, swim 1:26 or under
(act: 1:24, 1:24.5, 1:24.5, 1:22)
- 100 easy
Kick: 400
2 x 100 Fin Kick on 2:00
4 x 50 Fin Kick on 1:00
50 easy
LAP: 200
2 x (50 Fast, 50 easy) on 2:30
4 x (25 Fast, 25 easy ) on 1:30
SPRINT
EN-1: 800
- 200 FS on 20-30 sec rest
- 2 x 100 FS Pull on 2:00
- 50 easy
- 4 x 100 FS on 1:50, swim <1:35
- 50 easy
EN-2: 300
- 2 x 50 FS on 1:00, swim 42
- 4 x 50 FS on 1:15, swim 42 on Breathing Pattern by 25:
3-4 3-3 2-3 2-2
Kick: 200
- 100 FS Kick on 20 sec
- 2 x 50 FS Kick on 1:30
- 50 easy
LAP: 100 – use Blocks if possible
- 50 Fast, 50 easy … aim for 38-39 sec for “Fast”
- 2 x (25 Fast, 25 easy) … aim for 18 sec
LAP Kick: 50
- 2 x (25 FS Kick Fast, 50 easy swim, 30 sec rest)
Power: 50
- 2 x DIVE / BREAKOUT with 5 strokes, swim back
- 2 x DIVE / Max Dolphin to 12.5m, easy rest of 50
Swim Down: 200
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Posted by Don in Workouts
Borden Noon – Recovery Session
Warm Up: 500 (minimum)
DISTANCE vs SPRINTER
Recovery: 800 vs 400
- 200 BK Fins
- 200 FS Fins
- D & S 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)
Kick: 200 vs 100
- 2 vs 1 x 100 Fin Kick on 2:00
(sprinters – swim an easy 100 fins after the 1x kick)
EN-1: 900 vs 700
- 200 BK vs FS on 4:00
- 2 x 100 BK vs FS on 2:00
- 200 vs 100 FS Pull on 3:30
- 3 vs 2 x 100 FS on 1:45, swim 1:30
(Sprinters – easy swim when done or waiting)
Kick: 200
- 4 x 50 Fin Kick on 1:00
- 50 Recovery
LAP: 400 vs LAP + Power 150 / 100
- 2
4 x (50 Fast on 1:00, 50 easy on 1:30) 2x FS, 2x BK
vs
4 x Dive / Breakout with 5 strokes
4 x Dive / Max Dolphin, easy rest of 50
- 100 Recovery
- 3
8 vs 6 x (25 Fast Blocks mix, 25 easy) on 1:30
Swim Down: 200
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Posted by Don in Workouts
Borden Noon
Warm Up: 500m
DISTANCE:
EN-1: 800 (as 300 BK, 500 FS)
- 200 BK on 4:00, swim <3:30
- 100 BK on 2:00, swim <1:45
- 5 x 100 FS on 1:45, swim 1:30 … Much Better … All 1:30
- 50 easy
EN-2: 500 (as 200 BK, 300 FS)
- 2 x 100 BK on 2:00, swim 1:40
- 50 easy
- 3 x 100 FS on 1:40, swim 1:26 … Much Better … All 1:26
- 100 easy
EN-3: 900 (as 350 BK, 550 FS)
- 6 x 25 on 30 sec, swim 22
- 50 easy
- 4 x 50 BK on 1:00, swim 45
- 100 Recovery
10 4 x 25 on 30 sec, swim 19
50 easy
6 x 50 FS on 1:00, swim 40
100 Recovery
Kick: 300
6 3 x 50 Kick on 1:30
- 50 easy
LAP: 300
4 x (50 Fast, 50 easy) on 2:30 2x BK, 2x FS
4 x (25 Fast, 25 easy) on 1:30 2x BK, 2x FS
SPRINTER CF Nationals Program – Race Prep WK 5/5
EN-1 / EN-2: 400 / 150
- 3 x 100 FS on 1:50, swim 1:35
- 5 x 50 FS on 1:00 descend by 1sec per 50 from 46 to end with a 42
- 50 easy
Race Pace: 650
- 1 x RP for 400 – target 5:55
Steve Forsey Splits were: 1:22.1 + 1:32.6 + 1:33.1 + 1:30.8
- 4 x 100 FS on 1:45 (Note: 1:45 is generous … work for splits)
*** With target splits: 1:27 (dive), 1:29, 1:29, 1:29 ***
- 150 Recovery
- 2 x RP for 100 FS – target 1:17 broken as 50-50:
- 50 FS on 1:00, swim 37 (dive) or 38 (Push)
- 50 FS, swim 39
- 100 Recovery
- 1 x RP for 50 FS – target 35 – ** use race breathing pattern **
– 25 FS on 30, swim 17 (dive) or 18 (push)
– 25 FS, swim 18
- 100 Recovery
Kick: 150
LAP: 150
- 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec … ~38) … use race breathing pattern
- 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
2x touch and look for time, 2x with turn and push-off … use breathing pattern for 50
LaTol Kick: 100
- 75 MAX Kick (super killer) – note time (none of this after next Tues)
- 125 Recovery swim
- 25 MAX Kick – note time
- 75 Recovery)
Power Kick: 50
- 2 x Dive MAX Power Dolphin to 12.5m easy rest of 50, 30 sec rest
- 2 x Lilly Fishy push-offs with 5 power strokes
Swim Down: 200
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Posted by Don in Workouts
Borden Noon
Warm Up: 500
DISTANCE
EN-1: 1900
- 200 BK Fins on 20-30 sec
- 200 FS Fins on 20-30 sec
- 200 BK on 4:00, swim <3:30
- 50 easy
- 2 x 200 FS Pull on 3:30, swim <3:05
- 50 easy
- 4 x 100 BK on 2:00, swim 1:42 (AWFUL – ascended to 1:50)
- 5 x 100 FS on 1:45, swim 1:29 (even more AWFUL – started at 1:35 and ended at 1:44)
- 50 easy
EN2: 700
- 4
6 x 50 BK on 1:00, swim <50 (done in pairs of 2 with 30 sec rest between)
- 50 easy
4 x 100 FS on 1:40, swim <1:28
- 100 FS on 2:00, swam 1:25
- 2 x 50 FS on 1:00, swim 39, 40
100 easy
Kick: 400
- 2 x 100 Fin Kick on 2:00
- 4 x 50 Fin Kick on 1:00
- 50 easy
LAP: 200
2 x (50 Fast, 50 easy) on 2:30
4 x (25 Fast, 25 easy ) on 1:30
SPRINT
EN-1: 800
- 200 FS on 20-30 sec rest
- 200 FS Pull
- 50 easy
- 4 x 100 FS on 1:50, swim <1:35
50 easy
EN-2: 400
- 4 x 50 FS on 1:00, desc 1-4 by 1 sec from 45
- 4 x 50 FS on 1:15, on Breathing Pattern by 25:
4-4 3-4 3-3 2-3
Kick: 200
- 100 FS Kick (no more fins for kick … ok for Recov) on 20 sec
- 2 x 50 FS Kick on 1:30
- 50 easy
LAP: 100
- 4 x (25 Fast, 25 easy) Blocks if possible for 2
2x Push, 2x Dive … 2x touch and look, 2x include fast turn
LAP Kick: 50
- 2 x (25 FS Kick Fast, 50 easy swim, 30 sec rest)
Power: 50
- DIVE / BREAKOUT with 5 strokes
Swim Down: 200
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Posted by Don in Workouts
Borden Noon
Warm Up: 500
DISTANCE:
EN-1 / EN-2: 800 / 600
- 200 BK on 4:00
- 200 FS Pull on 3:30
- 4 x 100 BK on 2:00, desc 1-4 from 1:45
- 50 easy
- 6 x 100 FS on 1:45, desc 1-6 from 1:30
EN-3: 900 (as 300 BK, 600 FS)
- 6 x 25 on 30 sec, swim 22
- 50 easy
- 3 x 50 BK on 1:00, swim 46
- 100 Recovery
- 10 x 25 on 30 sec, swim 19
- 50 easy
- 7 x 50 FS on 1:00, swim 40
- 100 Recovery
Kick: 300
- 6 x 50 Kick on 1:30
- 50 easy
LAP: 250
- 3 x (50 Fast, 50 easy) on 2:30
- 4 x (25 Fas, 25 easy) on 1:30
SPRINT:
EN-1 / EN-2: 300 / 150
- 2 x 100 FS on 2:00, swim 1:35 to 1:40
- 5 x 50 FS on 1:00 descend by 1sec per 50 from 46 to end with a 42
- 50 easy
Race Pace: 600 … A Killer Set … Pushing to failure is a win!
- 1 x RP for 200 – target 2:47, broken as follows:
** target revised with new splits which were more than achieved on 55sec
** so now work on 50 sec repeat
- 4 x 50 on 50 sec, swim 39, 42, 42, 42
- 150 Recovery
- 3 x RP for 100 FS – target 1:17 broken as follows:
**If you make the splits on #1, cut the new 40sec rest to 35sec for #2.
**And if you make the splits at 35sec, cut #3 to 30sec
- 25 FS on 40 sec, swim <18 (block start if possible)
- 50 FS on 1:00, swim 38
- 25 FS, swim <20
- 100 Recovery
- 2 x RP for 50 FS – target 35
- 25 FS on 30, swim 17 (block start if possible)
- 25 FS, swim 18
- 100 Recovery
Kick: 150
LAP / LAP Kick: 200 / 50
- 2 x 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
- 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
2x touch and look for time,
2x with turn and push-off
- 2 x (25 Fast kick, 25 easy swim)
LaTol Kick: 100
- 50 MAX Kick (this is killer) – Beat Tuesday’s time
- 150 Recovery swim
- 2 x (25 MAX Kick – Beat Tuesday’s time, 75 Recovery)
Power Kick / Power: 50 / 50
- 4 x Bloc Dive / Breakout with 6 strokes
- 4 x Power Dolphin “Lilly Fishies” 12.5m easy rest of 25, 30 sec rest
Swim Down: 200
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Posted by Don in Workouts
Borden Noon – Mixed session
Warm Up: 500
DISTANCE
EN-1: 1700
- 200 BK on 4:00, swim <3:30
- 4 x 100 BK on 2:00, swim <1:45
- 50 easy
- 2 x 200 FS Pull on 3:30, swim 3:05
- 200 FS, swim <3:10
- 50 easy
- 5 x 100 FS on 1:45
- 50 easy
Kick: 200
EN-2: 700
- 4 x 50 BK on 1:00, swim <49
- 100 easy
- 10 x 50 FS on 1:00, swim 40
- 100 easy
Kick: 200
- 4 x 50 Kick on 1:30
- 50 easy
LAP: 300
- 4 x (50 Fast, 50 easy) on 2:30
- 4 x (25 Fast, 25 easy on 1:30)
SPRINT
EN-1/2: 400/200
- 3 x 100 FS on 15 sec rest
- 50 easy
- 6 x 50 FS on 1:00, desc 1-6 in pairs {2x 44, 2x 43, 2x 42}
- 50 easy
Kick: 150
- 100 Fin Kick on 2:00
- 50 Fin Kick
- 50 easy
LAP/LAP Kick: 150 / 50 … All Block Dives if possible
- 50 FS Fast, swim <40, 50 easy
- 4 x (25 Fast swim <20, 25 easy) on 1:30
- 100 easy
- 2 x (25 Fast kick, 25 easy)
- 50 easy
Power / Power Kick: 50/50
- 4 x Dive / Breakout with 5 strokes, easy rest of 25, walk back
- 50 easy
- 4 x “Fishy” dolphin Push Starts, easy rest of 25
Swim Down: 200
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Posted by Don in Workouts
Borden Noon – Recovery Session
Warm Up: 500
Recovery: 700
- 200 BK Fins
- 200 FS Fins
- 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)
SPRINTERS:
- 2 x 100 FS Fins on 2:00+ (easy)
- plus the Kick/Swim/Scull above
Kick: 200
- 2 x 100 Fin Kick on 2:00, easy
SPRINTERS: 1x 100
EN-1: 900
- 200 BK on 4:00
- 2 x 100 BK on 2:00
- 200 FS Pull on 3:30
- 3 x 100 FS on 1:45, swim 1:30
SPRINTERS: skip the last 100
Kick: 300
- 6 x 50 Fin Kick on 1:00 SPRINTERS: every 2nd one
- 100 Recovery
LAP: 400
4 x (50 Fast on 1:00, 50 easy on 1:30) 2x FS, 2x BK
SPRINTERS: skip the above and do
4 x (Power Dolphins 12.5m, easy rest of 50)
100 Recovery
8 x (25 Fast Blocks mix, 25 easy) on 1:30
SPRINTERS: at least 6x
Swim Down: 200
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Posted by Don in Workouts
Borden Noon
Warm Up: 500m
DISTANCE:
EN-1 / EN-2: 800 / 500
- 100 FS on 1:45, swim 1:30
- 200 FS on 3:30, swim <3:05
- 6 x 100 FS on 1:45, desc 1-6 from 1:30
- 50 easy
- 4 x 100 BK on 2:00, desc 1-4 from 1:38
- 50 easy
EN-3: 800 (as 300 BK, 500 FS)
- 6 x 25 on 30 sec, swim 22
- 30 sec rest
- 3 x 50 BK on 1:00, swim 45
- 100 Recovery
- 10 x 25 on 30 sec, swim 19
- 5 x 50 FS on 1:00, swim 40
- 100 Recovery
Kick: 300
6 x 50 Kick on 1:30
50 easy
LAP: 250
3 x (50 Fast, 50 easy) on 2:30
4 x (25 Fas, 25 easy) on 1:30
SPRINTER CF Nationals Program – Race Prep WK 4/5
EN-1 / EN-2: 300 / 150
- 2 x 100 FS on 2:00, swim 1:35 to 1:40
- 5 x 50 FS on 1:00 descend by 1sec per 50 from 46 to end with a 42
- 50 easy
Race Pace: 500
- 1 x RP for 200 – target 2:55, broken as follows:
- 4 x 50 on 55 sec, swim 43, 44, 44, 44
- 150 Recovery
- 2 x RP for 100 FS – target 1:17 broken as follows:
- 25 FS on 45, swim <19 (block start if possible)
- 50 FS on 1:00, swim 38
- 25 FS, swim <21
- 100 Recovery
- 2 x RP for 50 FS – target 35
– 25 FS on 30, swim 17 (block start if possible)
– 25 FS, swim 18
– 100 Recovery
Kick: 250
LAP / LAP Kick: 200 / 50
- 2 x 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
- 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30 2x touch and look for time, 2x with turn and push-off
- 2 x (25 Fast kick, 25 easy swim)
LaTol Kick: 100
- 50 MAX Kick (this is killer) – note time
- 150 Recovery swim
- 2 x (25 MAX Kick – note time, 75 Recovery)
Power Kick / Power: 50 / 50
- 4 x Bloc Dive / Breakout with 6 strokes
- 4 x Power Dolphin 12.5m easy rest of 25, 30 sec rest
Swim Down: 200
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Posted by Don in Workouts
Borden Noon
Warm Up: 500
Recovery: 400
- 200 BK Fins on 30
- 200 FS Fins on 30
EN-1/2: 2400
- 5 x 100 on 1:50
- 100 BK
- 5 x 100 FS on 1:45
- 100 BK
- 5 x 100 on 1:40 (Sprinters – fins)
- 100 BK
- 10 x 50 on 1:00, descend 1-10 by a total of 5sec
- 100 BK
Kick: 400
Swim Down: 200
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Posted by Don in Workouts
Sprinters CF Nationals Program – Race Prep WK 3/5
Warm Up: 500
EN-1 / EN-2: 500 / 100
- 100 FS Pull on 2:00
- 2 x 100 FS on 2:00, swim 1:35 to 1:40
- 6 x 50 FS on 1:00 descend by 1sec per 50 from 47 to end with a 42
- 50 easy
Race Pace: 350
- 1 x RP for 200 – target 2:55, with very simple splits as follows:
[ {21, 22} 43 + {22, 22} 44 for 1:27 and {22, 22} 44 + {22, 22} 44 for 1:28] broken as follows:
- 50 on 1:00, swim 43 (Block Start if Possible)
- 100 on 2:00, swim 1:28
- 50 swim 44
- 150 Recovery
- 1 x RP for 100 FS – target 1:17
[{18.5, 19} for 37.5 and {19, 20.5} for 39.5]
broken as follows:
- 50 FS on 1:00, swim 37.5 (block start if possible)
- 50 FS, swim <40
- 100 Recovery
- 1 x RP for 50 FS – target 35 [17, 18]
- 25 FS on 30, swim 17 (block start if possible)
- 25 FS, swim 18
- 100 Recovery
Kick: 150
LAP: 100
- 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
- 2 x (25 Block Dive FS Fast, 25 Easy) on 1:30
2x touch and look for time, 2x with turn and push-off
LaTol Kick: 50
- 50 MAX Kick (killer) – note time
- 150 Recovery swim
Power: 50
- 4 x Bloc Dive / Breakout with 6 strokes
Swim Down: 200
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Posted by Don in Workouts
Sprinters CF Nationals Program – Race Prep WK 3/5
(volume dropped a little today for recovery)
Warm Up: 500
EN-1: 900
- 200 FS on 3:45, swim ~3:15
- 4 x 100 FS on 2:00, swim 1:33 to 1:35 (1x Swim, 1x Pull, 2x Swim)
- 2 x 50 on 1:00, swim 44
- 50 easy
EN-2: 200
Kick: 150
- 3 x 50 FS Fin Kick on 1:00
- 50 easy
LAP: 100
- 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30 2x touch and look for time, 2x with turn and push-off
LAP Kick: 50
- 2 x (25 Fast Kick, 25 easy) with 30 sec rest
Power: 50
- 4 x Block Dive / Breakout with 6 strokes
Swim Down: 200
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Posted by Don in Workouts
Sprinters CF Nationals Program – Race Prep WK 3/5
Borden Noon – Recovery Session
Warm Up: 500
Recovery: 400
- 200 FS Fins
- (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)
Kick: 200
- 1 x 100 Fin Kick on 2:00
- 2 x 50 Fin Kick on 1:00
EN-1: 800
- 200 FS on 3:45
- 2 x 100 FS Pull on 2:00
- 2 x 100 FS on 1:50, swim 1:35
- 4 x 50 FS on 1:00, swim 45
- 50 easy
LAP: 100
- 4 x (25 FS Fast off the blocks, 25 easy) on 1:30 2x ‘finish’ 2x flip
- 100 Recovery
Power: 50
- 4 x Block Dive + Breakout 6 strokes
Swim Down: 200
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Posted by Don in Workouts
Sprinters CF Nationals Program – Race Prep WK 3/5
Warm Up: 500
EN-1 / EN-2: 500 / 150
- 100 FS Pull on 2:00
- 2 x 100 FS on 2:00, swim 1:35 to 1:40
- 7 x 50 FS on 1:00 descend by 1sec per 50 from 48 to end with a 42
- 50 easy
Race Pace: 400
- 1 x RP for 200 – target 2:55, with very simple splits as follows:
[ {21, 22} 43 + {22, 22} 44 for 1:27 and {22, 22} 44 + {22, 22} 44 for 1:28] broken as follows:
- 4 x 50 on 55 sec, swim 43, 44, 44, 44
- 150 Recovery
- 2 x RP for 100 FS – target 1:17
[{18.5, 19} for 37.5 and {19, 20.5} for 39.5]
broken as follows:
- 25 FS on 45, swim <19 (block start if possible)
- 50 FS on 1:00, swim 38
- 25 FS, swim <21
- 100 Recovery
Kick: 200
LAP: 150
- 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
- 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30 2x touch and look for time, 2x with turn and push-off
LaTol Kick: 50
- 50 MAX Kick (this is killer) – note time
- 150 Recovery swim
Power: 50
- 4 x Bloc Dive / Breakout with 6 strokes
Swim Down: 200
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Posted by Don in Workouts
*** 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
- 2 x 200 FS on 3:45, swim ~3:15
- 4 x 100 FS on 2:00, swim 1:33 to 1:35 (1x Swim, 1x Pull, 2x Swim)
- 2 x 50 on 1:00, swim 44
- 50 easy
EN-2: 200
Kick: 200
- 4 x 50 FS Fin Kick on 1:00
- 50 easy
LAP: 150
- 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
- 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
2x touch and look for time, 2x with turn and push-off
LAP Kick: 100
- 50 Fast Kick, 50 easy swim
- 2 x (25 Fast Kick, 25 easy) with 30 sec rest
Power: 50
- 4 x Block Dive / Breakout with 6 strokes
Swim Down: 200
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Posted by Don in Workouts
*** Don’t do extra … be fully recovered for Sunday ***
Warm Up: 500
EN-1 / EN-2: 500 / 100
- 3 x 100 FS on 2:00, 1x Swim, 1x Pull, 1x Swim
For swim aim for 1:33 to 1:35
- 6 x 50 FS on 1:00 descend by 1sec per 50 from 47 to end with a 42
- 50 easy
Kick: 200
- 4 x 50 FS Fin Kick on 1:00
- 50 easy
LAP: 100
- 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
- 2x touch and look for time, 2x with turn and push-off
LaTol Kick: 50
- 50 MAX Kick - beat Tuesday time
- 150 Recovery swim
Power: 50
- 4 x Bloc Dive / Breakout with 6 strokes
Swim Down: 200
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Posted by Don in Workouts
Borden Noon – Mixed session
Warm Up: 500
EN-1: 900
- 2 x 200 FS on 3:45, swim ~3:15
- 5 x 100 FS on 2:00, swim 1:35 to 1:40 (1x Swim, 2x Pull, 2x Swim)
- 50 easy
EN-2: 200
Kick: 200
- 2 x 100 FS Fin Kick on 2:00
- 50 easy
Race Pace: 250
- 2 x RP for 100 FS – target 1:17
[{18.5, 19} for 37.5 and {19, 20.5} for 39.5]
broken as follows:
- 25 FS on 45, swim <19 (block start if possible)
- 50 FS on 1:00, swim 38
- 25 FS, swim <21
- 100 Recovery
- 1 x RP for 50 FS – target 35 [17, 18]
- 25 FS on 30, swim 17 (block start if possible)
- 25 FS, swim 18
- 100 Recovery
LAP: 150
- 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
- 2 x (25 Block Dive FS Fast, 25 Easy) on 1:30 look for time
- 50 easy
LAP Kick: 100
- 50 Fast Kick (not max like Tuesday), 50 easy swim
- 2 x (25 Fast Kick, 25 easy) with 30 sec rest
Power Kick: 50
- 4 x Max Underwater Dolphin to 10m, easy rest of 25
Swim Down: 200
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Posted by Don in Workouts
(Distance Holiday Time)
Sprinters CF Nationals Program – Race Prep WK 2/5
Borden Noon – Recovery Session
Warm Up: 500
Recovery: 400
- 200 FS Fins
- (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)
Kick: 200
- 1 x 100 Fin Kick on 2:00
- 2 x 50 Fin Kick on 1:00
EN-1: 800
- 200 FS on 3:45
- 2 x 100 FS Pull on 2:00
- 2 x 100 FS on 1:50, swim 1:35
- 4 x 50 FS on 1:00, swim 45
- 50 easy
LAP: 100
- 4 x (25 FS Fast off the blocks, 25 easy) on 1:30 2x ‘finish’ 2x flip
- 100 Recovery
Power Kick: 50
- 4 x Push-off fast Dolphin to 12.5m, easy rest of 25
Power: 50
- 4 x Block Dive + Breakout 6 strokes
** You can do more than 4 if you feel like it **
Swim Down: 200
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Posted by Don in Workouts
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
- 100 FS Pull on 2:00
- 2 x 100 FS on 2:00, swim 1:35 to 1:40
- 7 x 50 FS on 1:00 descend by 1sec per 50
eg. to end with a 42, start with a 48 ***Hit your target times**
Race Pace: 300
- 1 x RP for 200 – target 2:55, with very simple splits as follows:
[ {21, 22} 43 + {22, 22} 44 for 1:27 and {22, 22} 44 + {22, 22} 44 for 1:28] broken as follows:
- 4 x 50 on 1:00, swim 43, 44, 44, 44
- 150 Recovery
- 1 x RP for 100 FS – target 1:17
[{18.5, 19} for 37.5 and {19, 20.5} for 39.5]
broken as follows:
- 25 FS on 45, swim <19 (block start if possible)
- 50 FS on 1:00, swim 38
- 25 FS, swim <21
- 100 Recovery
Kick: 200
LAP: 150
- 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
- 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30 2x touch and look for time, 2x with turn and push-off
LaTol Kick: 50
- 50 MAX Kick (this is killer) – note time
- 150 Recovery swim
Power: 50
- 4 x Bloc Dive / Breakout with 6 strokes
Swim Down: 200
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