Posted by Don in Workouts
12 Days Out
Burleigh 1000 Ocean Race
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Posted by Don in Workouts
13 Days Out
Brisbane Recovery Session - pre-Burleigh Race
Warm Up: 800
Recovery: 400
- 400 FS with Every 4th Length BK
EN-1: 500
- 3 x 100 FS Pull on 1:45, swim 1:30
- 4 x 50 FS Pull on 1:00, swim 42
Kick: 400
- 3 x 100 FS Kick
- 2 x 50 BK Kick
- 50 easy
LAP: 300
- 2 x 50 FS Fast on 1:15
- 2 x (50 FS Fast, 25 FS Recovery) Continuous
- 50 easy
- 2 x (55m Walk to Deep end, 50 sprint back) Continuous
Swim Down: 200
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Posted by Don in Workouts
14 Days Out – Taper Start
Brisbane – mixed session
Warm Up: 800
EN-1: 800 (50 recov)
- 3 x 100 FS Pull on 1:45, swim 1:29
- 100 BK on 2:00, swim 1:45
- 3 x 100 FS on 1:45, swim 1:29
- 100 BK swim 1:45
- 50 easy
EN-2: 400 (100 recov)
- 8 x 50 on 1:00, swim 41-42sec
- 100 recovery
Kick: 300 (100 recov)
- 2 x 100 FS Kick
- 2 x 50 BK Kick
- 50 recovery
LAP: 300 (200 recov)
- 2 x 50 Fast on 1:15
- 2 x (50 Fast, 25 easy) continuous
- 2 x (50m deck walk, 50m FS Sprint with sighting) continuous
Swim Down: 200
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Posted by Don in Workouts
Brisbane ?? - Race Pace Main set for 1500
Warm Up: 800
EN-1: 800 (200 Recov)
- 200 FS Pull on 3:30, swim <3:05
- 2 x 100 FS Pull on 1:45, swim 1:29
- 200 FS on 3:30, swim <3:05
- 2 x 100 FS on 1:45, swim 1:29
- 200 Recovery
Race Pace: 1500 (200 Recov)
- deck walk, 50m Sprint, go on next colour top
- 3 x 500 FS on 8:00, swim 7:30
- 200 Recov mix FS/BK
LAP: 300 (200 Recovery)
- 4 x (50 FS Fast 17/18, 50 FS Recovery) on 2:15
- 2 x (deck walk 55m, 50 FS sprint with sighting) continuous
Swim Down: 200
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Posted by Don in Workouts
Cleveland 50m Pool Session ??
Recovery Swim – post flight
Warm Up: 800
Recov: 400
- 400 FS with every 4th length BK
EN-1: 1000 (50 recov)
- 4 x 100 FS Pull on 1:45, swim 1:29
- 100 BK on 2:00, swim 1:45
- 2 x 200 FS on 3:30, swim 3:05
- 100 BK swim 1:45
- 50 easy
EN-2: 200 (100 recov)
- 4 x 50 on 55sec, swim 41-42sec
- 100 recovery
Kick: 300 (100 recov)
- 2 x 100 FS Fins Kick
- 2 x 50 BK Fins Kick
- 50 recovery
LAP: 300 (200 recov)
- 2 x 50 Fast on 1:15
- 2 x (50 Fast, 25 easy) continuous
- 2 x (35m deck walk, 50m FS Sprint with sighting) continuous
Swim Down: 200
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Posted by Don in Workouts
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 –
- 3 x 100 FS Pull on 1:45, swim 1:29
- 100 BK on 2:00, swim 1:45
- 3 x 100 FS on 1:45, swim 1:29
- 100 BK swim 1:45
- 50 easy
EN-2: 300 (100 recov)
- 6 x 50 on 55sec, swim 41-42sec
- 100 recovery
Kick: 400 (100 recov)
- 2 x 100 FS Fins Kick
- 2 x 50 BK Fins Kick
- 50 recovery
LAP: 300 (200 recov)
- 2 x 50 Fast on 1:15
- 2 x (50 Fast, 25 easy) continuous
- 4 x (35m deck walk, 25m FS Sprint with sighting) continuous
Swim Down: 200
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Posted by Don in Workouts
Recovery Session
Warm Up: 800
Recovery: 400
- 400 FS Fins/Paddles with Every 4th Length BK
EN-1: 500
- 3 x 100 FS Pull on 1:45, swim 1:30
- 4 x 50 FS Pull on 1:00, swim 42
Kick: 400
- 3 x 100 FS Kick
- 2 x 50 BK Kick
- 50 easy
LAP: 300
- 2 x 50 FS Fast on 1:15
- 2 x (50 FS Fast, 25 FS Recovery) Continuous
- 50 easy
- 4 x (35m Walk to Deep end, 25 sprint back) Continuous
Swim Down: 200
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Posted by Don in Workouts
Borden – Recovery Swim
Warm Up: 800
Recovery: 400
- 400 FS Fins/Paddles with Every 4th Length BK
EN-1: 500
- 3 x 100 FS Pull on 1:45, swim 1:30 (1:31.7, 1:34.7, 1:36.1 … awful)
- 4 x 50 FS Pull on 1:00, swim 42 (46.0, 46.5, 46.3, 46.8 … awful)
Kick: 400
- 3 x 100 FS Kick
- 2 x 50 BK Kick
- 50 easy
LAP: 300
- 2 x 50 FS Fast on 1:15 (40.7, 40.4)
- 2 x (50 FS Fast, 25 FS Recovery) Continuous
- 50 easy
- 4 x (35m Walk to Deep end, 25 sprint back) Continuous
Swim Down: 200
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Posted by Don in Workouts
Borden Noon
Warm Up: 800
EN-1: 800 (200 Recov)
- 200 FS Pull on 3:30, swim <3:05
- 2 x 100 FS Pull on 1:45, swim 1:29
- 200 FS on 3:30, swim <3:05
- 2 x 100 FS on 1:45, swim 1:29
- 200 Recovery
Race Pace: 1500 (200 Recov)
- deck walk, 25m Sprint, go on next colour top
- 3 x 400 FS on 6:30, swim 6:00
- 300 FS, swim <4:30
deck walk, 25m Swim, one last out
#1 400m – 6:08.8 (21.2sec rest)
#2 400m – 6:07.6 (22.4sec rest)
#3 400m – 6:07.4 (22.6 sec rest)
#4 300m – 4:32.6
1500m Swim Time = 22:56
Avg Pace = 1:31.7
- 200 Recov mix FS/BK
LAP: 200 (200 Recovery)
- 2 x (50 FS Fast 17/18, 50 FS Recovery) on 2:15
- 4 x (deck walk 35m, 25 FS sprint with sighting) continuous
Swim Down: 200
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Posted by Don in Workouts
Borden Noon - mix + Weights
Warm Up: 800
EN-1: 1000 (50 recov) — full set on pace time … no additional rest –
- 200 FS Pull on 3:30, swim <3:05
- 2 x 100 FS Pull on 1:45, swim 1:29
- 100 BK on 2:00, swim 1:45
- 200 FS on 3:30, swim <3:05
- 2 x 100 FS on 1:45, swim 1:29
- 100 BK swim 1:45
- 100 easy
EN-2: 400 (100 recov)
- 4 x 100 on 1:40, swim 1:26
#1 - 1:25.3
#2 - 1:25.6
#3 - 1:24.8
#4 - 1:22.5
- 100 recovery
Kick: 400 (100 recov)
- 3 x 100 FS Fins Kick
- 2 x 50 BK Fins Kick
- 100 recovery
LAP: 350 (200 recov)
- 2 x 50 Fast on 1:15
- 2 x (50 Fast, 25 easy) continuous
- 6 x (35m deck walk, 25m FS Sprint with sighting) continuous
Swim Down: 200
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Posted by Don in Workouts
Borden Noon – Race Prep Main set for 1000
Warm Up: 800
EN-1: 800 (200 Recov)
- 2 x 200 FS Pull on 3:30, swim <3:05
- 2 x 200 FS on 3:30, swim <3:05
- 200 Recovery
Race Pace: 1000 (200 Recov)
- 25m Deck Walk, 25m FS Sprint GO on 15+sec to next Colour Top
- 200 FS on 3:15, swim <3:00 act: 3:02.2
- 300 FS swim <4:30 act: 4:31.3
- 25m Deck Walk, 25m FS Sprint, Go on 15+sec to next Colour Top
- 300 FS swim <4:30 act: 4:34.6 (tough segment)
- 200 FS on 3:15, swim <3:00 act: 2:55.1
Total Swim time for 1000m = 15:03.2
- Out 25m Deck Walk easy 25
- 200 Recov mix FS/BK
LAP: 200 (200 Recovery)
- 2 x (50 FS Fast 17/18, 50 FS Recovery) on 2:15
- 4 x (deck walk 35m, 25 FS sprint with sighting) continuous
Swim Down: 200
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Posted by Don in Workouts
Borden Noon - 4th Week of Race Prep
Warm Up: 800
EN-1: 1000 (50 recov)
– full set on pace time … no additional rest –
- 4 x 100 FS Pull on 1:45, swim 1:29
#1 – 1:28.8
#2 – 1:29.0
#3 – 1:27.7
#4 – 1:28.3
- 100 BK on 2:00, swim 1:45
1:45.5
- 4 x 100 FS on 1:45, swim 1:29
#1 – 1:28.5
#2 – 1:27.9
#3 – 1:27.6
#4 – 1:27.9
- 100 BK swim 1:45
1:42.0
- 100 easy
EN-2: 400 (100 recov)
- 8 x 50 on 55sec, swim 41-42sec
act: 41.2, 41.4, 41.6, 41.6, 41.3, 41.0, 41.0, 39.8
- 100 recovery
Kick: 400 (100 recov)
- 3 x 100 FS Kick … good & Killer on 2:45
- 2 x 50 BK Kick
- 100 recovery
LAP: 350 (200 recov)
- 2 x 50 Fast on 1:15
- 2 x (50 Fast, 25 easy) continuous
- 6 x (35m deck walk, 25m FS Sprint with sighting) continuous
Swim Down: 200
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Posted by Don in Workouts
Recovery Session
Warm Up: 800
Recovery: 400
- 400 FS Fins/Paddles with Every 4th Length BK
EN-1: 400
- 2 x 100 FS Pull on 1:45, swim 1:30
- 200 FS Pull, swim 3:05
Kick: 300
- 2 x 100 FS Kick
- 2 x 50 Kick (1x BK, 1x FS)
- 50 easy
LAP: 200
- 2 x 50 FS Fast on 1:15
- 4 x (35m Walk to Deep end, 25 sprint back) Continuous
Swim Down: 200
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Posted by Don in Workouts
Borden Noon - Broken 1200 Race Pace Set – Weights
Warm Up: 800
EN-1: 600 (200 Recov)
- 3 x 100 FS Pull on 1:45, swim 1:30
#1 – 1:30.4
#2 – 1:31.4
#3 – 1:30.4
- 3 x 100 FS on 1:45, swim 1:30
#1 – 1:33.7
#2 – 1:32.2
#3 – 1:29.3
- 200 Recovery
Race Pace: 1200 (200 Recov)
- 4 x 300 FS on 5:00, swim 4:30-4:35
#1 – 4:34.3
#2 – 4:31.4
#3 – 4:31.7
#4 – 4:23.6
Total Swim Time: 18:01 – 1:30/100m - with 1:24 rest
@ 27C Water Temp
- 200 Recov mix FS/BK
LAP: 200 (100 Recovery)
- 2 x (50 FS Fast 17/18, 50 FS Recovery also 17/18 strokes) on 2:30
- 4 x (deck walk, 25 Sprint) continuous
Swim Down: 200
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Posted by Don in Workouts
Borden Noon
Warm Up: 800
EN-1: 800 (50 recov)
- 3 x 100 FS Pull Paddles on 1:45, swim 1:30
act: 1:31, 1:31, 1:29
- 200 BK on 4:00
act: 3:30
- 300 FS, swim <4:40
act: 4:37
- 50 easy
EN-2: 300 (100 recov)
- 3 x 100 FS on 140 sec, swim 1:26
act: 1:28, 1:28, 1:27
- 100 recovery
Kick: 300 (100 recov)
- 2 x 100 Kick
- 2 x 50 Kick
- 100 recovery
LAP: 250 (250 recov)
- 2 x 50 FS Fast on 1:15
act: 39, 39
- (50 Fast, 50 easy) continuous (39)
- 4 x (35 Deck Walk, 25 FS Sprint) continuous
Swim Down: 200
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Posted by Don in Workouts
Borden Noon – Recovery Session + Weights
TOTALLY AWFUL
Warm Up: 800
Recovery: 400
- 400 FS Fins/Paddles with Every 4th Length BK
EN-1: 400
- 2 x 100 FS Pull on 1:45, swim 1:30
- 200 FS Pull, swim 3:05
Kick: 300
- 2 x 100 FS Kick
- 2 x 50 Kick (1x BK, 1x FS)
- 50 easy
LAP: 200
- 2 x 50 FS Fast on 1:15
- 4 x (35m Walk to Deep end, 25 sprint back) Continuous
Swim Down: 200
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Posted by Don in Workouts
Borden Noon – Race Prep Main set for the 1000
Warm Up: 800
EN-1: 600 (200 Recov)
- 200 FS Pull on 3:15, swim <3:05
- 100 FS Pull on 1:45, swim 1:30
- 200 FS on 3:20, swim <3:05
- 100 FS, swim 1:30
- 100 Recovery
Race Pace: 800 (200 Recov)
- 25m Deck Walk, 25m FS Sprint GO on 15+sec to next Colour Top
- 2 x 200 FS on 3:15, swim 3:00
- Out, 35m Deck Walk, 25m FS Sprint
- 2 x 200 FS on 3:15, swim 3:00
- Out 35m Deck Walk, 25 easy
- 150 Recov mix FS/BK
LAP: 200 (100 Recovery)
- 2 x (50 FS Fast, 50 FS Recovery) on 2:15 (hold Stroke Count)
- 4 x (35 Deck Walk, 25 FS Sprint) continuous
Swim Down: 200
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Posted by Don in Workouts
Race Prep Phase – Recovery week (22% Drop in Total Volume)
Borden Noon
Warm Up: 800
EN-1: 800 (50 recov)
- 3 x 100 FS Pull on 1:45, swim 1:30
- 200 BK on 4:00
- 200 FS on 3:30
- 100 FS on 1:45, swim 1:30
- 50 easy
EN-2: 300 (100 recov)
- 3 x 100 FS on 1:40, swim 1:26 with sighting once/length
- 100 recovery
Kick: 300 (100 recov)
- 2 x 100 FS Kick
- 2 x 50 Kick (1x BK, 1x FS)
- 50 recovery
LAP: 250 (50 recov)
- 2 x 50 Fast on 1:15
- 1 x (50 Fast, 50 easy) continuous
- 4 x (35 Deck Walk, 25 FS Sprint) continuous
Swim Down: 200
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