Don's

3 Days Out – SO Provincials – Mini-Drop-Taper Week

Warm Up:  700m

EN-1:  300

• 100 BK on 2:00
• 50 BK on 1:00
• 100 FS on 1:45
• 50 FS on 55
• 50 easy

LAP:  100 (100 recovery)

• 4 x (25 Build with turn, 25 easy) on 1:30
• 50 easy

Hypoxic:  100

• 2 x 50 FS Controlled Breathing (1:2 1:1) on 1:15
• 50 easy

Race Pace for 100′s:  150  (500 recovery) (Use blocks if possible)

• 50 BK R-P for 100, 3 x 50 Recovery on 1:15
• 50 FS R-P for 100, 3 x 50 Recovery on 1:15
• 25 BK R-P for 50, 25 easy, 2 x 50 Recovery on 1:15
• 25 FS R-P for 50, 25 easy, 2 x 50 Recovery on 1:15

Power:  50

• 4 x Dive / Breakout from Blocks

Swim Down :  200

4 Days Out – SO Provincials – Mini-Drop-Taper Week

Warm Up:  600m

EN-1:  500

• 100 BK on 2:00
• 3 x 50 BK on 1:00
• 100 FS on 1:45
• 3 x 50 FS on 55
• 50 easy

LAP:  100 (100 recovery)

• 4 x (25 Build with turn, 25 easy) on 1:15

Race Pace for 100′s:  150  (450 recovery)
(Use blocks if possible)

• 3 x (25 BK R-P, 25 easy, 2 x 50 Recovery on 1:15)   act:  17 17
  1x with turn, 2x to touch
• 200 recovery
• 3 x (25 FS R-P, 25 easy, 2 x 50 Recovery on 1:15) act:  15 15
  1x with turn, 2x to touch

Power:  50

• 4 x Dive / Breakout from Blocks

Swim Down :  200

5 Days Out – SO Provincials – Mini-Drop-Taper Week

Warm Up:  600m

EN-1:  400

• 100 BK on 2:00
• 2 x 50 BK on 1:00
• 100 FS on 1:45
• 2 x 50 FS on 55
• 50 easy

LAP:  100 (100 recovery)

• 4 x (25 Build with turn, 25 easy) on 1:15

Race Pace for 100′s:  150  (300 recovery)

• 50 Race Speed BK on 1:00, 25 RP BK  act:  37  19 (tough 25)
• 3 x 50 recovery on 1:15
• 50 Race Speed FS on 1:00, 25 RP FS  act:  33 17 (again, tough 25)
• 3 x 50 recovery on 1:15

Hypoxic:  150

• 3 x 50 Controlled Breathing on 1:15 2:2 1:2 1:1  (act: 39 39 35!)

Swim Down :  200

Recovery / Base Aerobic Session

Warm Up:  550m

Kick / EN-1:  300 / 1000 (300 recovery)

• 3 x 50 BK Fin Kick on 1:00
• 50 easy
• 50 Scull
• 3 x 100 BK on 2:00, swim 1:39  act:
• 4 x 50 BK on 1:00, swim 48
• 50 easy
• 3 x 50 FS Fin Kick on 1:00
• 50 easy
• 50 Scull
• 3 x 100 FS on 1:45, swim 1:26  act:
• 4 x 50 FS on 1:00, swim 43
• 50 easy

Hypoxic:  200

• 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1

Blocks if Possible: 50 +

• 4 x Dive / Breakout  2x FS 2x BK

Swim Down:  200

Lactic Tolerance  (BK Bias) … only a 1 Hr session due to Easter Good Friday
3pm to 4pm

Warm Up:  500

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act:  48 48
• 2 x 50 FS on 55, swim 42  act: 42 43
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 BK Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast – act:  19 19
• 50 easy
• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast -  act:  17  16.5
• 50 easy

LaTol:  400  (1050 Recovery)

• 2 x (100 BK Max, 3x 50 easy on 1:15)   act:  1:23  1:26
• 2 x (50 BK Max, 2x 50 easy on 1:15)  act:  39  40
• 1 x (100 BK Max, 3x 50 easy on 1:15)  act:  1:13

LAP Kick FS:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  30 30

(Added the following as it was missed Thursday)
LaTol Kick FS:  100  (250 recovery)

• 75 FS Max Kick, 25 easy, 2 x 50 recovery  act:  1:44
• 25 fs Max Kick, 75 easy  act:  25

Swim Down:  200

Race Pace Mix + Lactic Tolerance Kick FS + Weights

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Fin Kick (2x BK, 2x FS with snorkel)
• 2 x 100 BK on 2:00  act: 1:40 1:40
• 2 x 100 FS on 1:45  act: 1:28  1:27
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  3x Build with turn
• 3 x (25 FS, 25 easy) on 1:15  3x Build with turn
• 50 easy

Race Pace for 50m Add-ups:  200  (800 Recov)

• 2 x 25 BK R-P for 50 BK on 45, swim ~17   act: 17  19 (the 17 was fast and smooth)
• 2 x 50 easy on 1:15
• 2 x 25 BK R-P for 50 BK on 45, swim 17   act: 18 19
• 200 recovery swim with fins
• 2 x 25 FS R-P for 50 FS on 45, swim ~15 minus  act:  15 16
• 2 x 50 easy on 1:15
• 2 x 25 FS R-P for 50 FS on 45, swim ~15 minus act: 14 15
• 200 recovery swim with fins

LAP Kick FS:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:

LaTol Kick FS:  100  (250 recovery)

• 75 FS Max Kick, 25 easy, 2 x 50 recovery  act:
• 25 fs Max Kick, 75 easy  act:

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  550m

Kick / EN-1:  300 / 1000 (300 recovery)

• 3 x 50 BK Fin Kick on 1:00
• 50 easy
• 50 Scull
• 3 x 100 BK on 2:00, swim 1:39  act:
• 4 x 50 BK on 1:00, swim 48
• 50 easy
• 3 x 50 FS Fin Kick on 1:00
• 50 easy
• 50 Scull
• 3 x 100 FS on 1:45, swim 1:26  act:
• 4 x 50 FS on 1:00, swim 43
• 50 easy

Hypoxic:  200

• 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1

Blocks if Possible: 50 +

• 4 x Dive / Breakout  2x FS 2x BK

Swim Down:  200

Lactic Tolerance  (FS Bias) + Weights

Warm Up:  550

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act: 45 47
• 2 x 50 FS on 55, swim 42  act: 42 42
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch
  Fast – 15 16
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch
  Fast – 19 20
• 50 easy

LaTol:  400  (1050 Recovery)

• 2 x (100 FS Max, 3x 50 easy on 1:15)   act: 1:13 1:13
• 2 x (50 FS Max, 2x 50 easy on 1:15)  act: 34 34
• 200 swim recovery with fins
• 1 x (100 BK Max, 3x 50 easy on 1:15)  act: 1:22
• 100 easy

Power: 100

• 8 x Dive / Breakout  4x FS, 4x BK

Swim Down:  200

Race Pace Mix + Lactic Tolerance Kick BK – crazy busy pool – lane rope swapped out (wouldn’t tighten)

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Fin Kick (2x BK, 2x FS with snorkel)
• 2 x 100 BK on 2:00  act:  1:39  1:41
• 2 x 100 FS on 1:45  act:  1:29  1:30
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  3x Build with turn
• 50 easy
• 3 x (25 FS, 25 easy) on 1:15  3x Build with turn
• 50 easy

Race Pace for 100m:  200  (800 Recov)

• 2 x 50 BK R-P for 100 BK on 1:00, swim ~40   act:  40  43  (trying to go fast beside two people)
• 50 easy
• 200 recovery swim with fins
• 2 x 50 FS R-P for 100 FS on 1:00, swim~34  act:  34  36  (back to my own lane)
• 50 easy
• 200 recovery swim with fins

LAP Kick BK:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  27  28

LaTol Kick BK:  100  (250 recovery)

• 75 BK Max Kick, 25 easy, 2 x 50 recovery  act:  1:27
• 25 BK Max Kick, 75 easy  act:  22

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  550m

Kick / EN-1:  300 / 1000 (300 recovery)

• 3 x 50 BK Fin Kick on 1:00
• 50 Scull
• 3 x 100 BK on 2:00, swim 1:39  act:
• 4 x 50 BK on 1:00, swim 48
• 50 easy
• 3 x 50 FS Fin Kick on 1:00
• 50 Scull
• 3 x 100 FS on 1:45, swim 1:26  act:
• 4 x 50 FS on 1:00, swim 43
• 50 easy

Hypoxic:  200

• 5 x 50 FS on 1:15 with restricted breathing 3,3 2,3 2,2 1,2 1,1

Swim Down:  200

Lactic Tolerance

Warm Up:  550

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act:  48 47
• 2 x 50 FS on 55, swim 42  act:  42 41
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 BK Fast, 25 easy) on 1:15 2x Build with fast turn, 2x Fast to touch  Act:  19 19
• 50 easy
• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build with fast turn, 2x Fast to touch  act:  16 16
• 50 easy

LaTol:  400  (1050 Recovery)

• 3 x (75 BK Max, 25 easy back, 2x 50 easy on 1:15)   act:  1:02  1:02  1:04
• 200 easy
• 2 x (75 FS Max, 25 easy back, 2 x 50 easy on 1:15)  act:  55  55
• 25 FS Max  Block Start to touch  act:  13
• 100 easy

Power: 100

• 8 x Dive / Breakout  4x FS, 4x BK

Swim Down:  200

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Fin Kick (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:
• 2 x 100 FS on 1:45  act:
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  act:  last 2 20 20 1x Build, 2x swim 19
• 50 easy
• 3 x (25 FS, 25 easy) on 1:15  act:  17 17 1x Build 2x swim 16
• 50 easy

Race Pace for 50m Add-ups:  200  (800 Recov)

• 2 x 25 BK R-P for 50 BK on 45, swim ~17   act:  18  + 18  = 36
• 2 x 50 easy on 1:15
• 2 x 25 BK R-P for 50 BK on 45, swim 17   act:  18  + 18  = 36
• 200 recovery swim with fins
• 2 x 25 FS R-P for 50 FS on 45, swim ~15  act:  15 + 15 = 30
• 2 x 50 easy on 1:15
• 2 x 25 FS R-P for 50 FS on 45, swim ~15  act:  14 + 15 = 29
• 200 recovery swim with fins

LAP Kick FS:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  28, 27

LaTol Kick FS:  100  (250 recovery)

• 75 FS Max Kick, 175 easy  act:  1:38 … brutal
• 25 FS Max Kick, 75 easy  act:  23

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  550m

Kick / EN-1:  300 / 1000 (300 recovery)

• 3 x 50 BK Fin Kick on 1:00
• 50 easy
• 50 Scull
• 3 x 100 BK on 2:00, swim 1:39  act:
• 4 x 50 BK on 1:00, swim 48
• 50 easy
• 3 x 50 FS Fin Kick on 1:00
• 50 easy
• 50 Scull
• 3 x 100 FS on 1:45, swim 1:26  act:
• 4 x 50 FS on 1:00, swim 43
• 50 easy

Hypoxic:  200

• 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1

Blocks if Possible: 100

• 8 x Dive / Breakout  4x FS 4x BK

Swim Down:  200

Lactic Tolerance

Warm Up:  550

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act: 48 47
• 2 x 50 FS on 55, swim 42  act:  42 42

LAP:  200 (300 Recovery)

• 4 x (25 FS Fast, 25 easy) on 1:15 1x Build, 2x Fast to touch, 1x with turn
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15 1x Build, 2x Fast to touch, 1x with turn
• 50 easy

LaTol:  400  (1050 Recovery)

• 3 x (75 FS Max, 25 easy back, 2x 50 easy on 1:15)   act:  55  55.5  56
• 200 easy
• 2 x (75 BK Max, 25 easy back, 2 x 50 easy on 1:15)  act: 1:02  1:02
• 25 BK Max  act: 18
• 100 easy

Power: 50  … if possible

• 4 x Dive / Breakout  2x FS, 2x BK

Swim Down:  200

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Fin Kick (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:
• 2 x 100 FS on 1:45  act:
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  act:  last 2 20 20 1x Build, 2x swim 19
• 50 easy
• 3 x (25 FS, 25 easy) on 1:15  act:  17 17 1x Build 2x swim 16
• 50 easy

Race Pace for 100m:  200  (800 Recov)

• 2 x 50 BK R-P for 100 BK on 1:00, swim ~39   act:  39  + 41 = 1:20
• 50 easy
• 200 recovery swim with fins
  *** ensure rest is sufficient to swim at R-P **
• 2 x 50 FS R-P for 100 FS on 1:00, swim~34  act:  33.5 + 35.5 = 1:09
• 50 easy
• 200 recovery swim with fins

LAP Kick BK:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  29 26

LaTol Kick BK:  100  (250 recovery)

• 75 BK Max Kick, 175 easy  act:  1:28
• 25 BK Max Kick, 75 easy  act:  22

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  550m

Recovery:  400

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

Kick / EN-1:  200 / 700 (150 recovery)

• 4 x 50 Fin Kick on 1:00 2x FS, 2x BK
• 50 easy
• 4 x 100 BK on 2:00  act:
• 50 easy
• 3 x 100 FS on 1:45  act:
• 50 easy

Hypoxic:  200

• 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1

Blocks if Possible: 50

• 4 x Dive / Breakout

Swim Down:  200

Warm Up:  550

EN-1: 200

• 100 BK on 2:00, swim 1:45  act:  1:38
• 100 FS on 1:45, swim 1:30  act:  1:28

LAP:  200 (300 Recovery)

• 4 x (25 FS Fast, 25 easy) on 1:15
  1x Build, 1x 1st 20 Fast, 1x Flags Fast, 1x Back
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15
  1x Build, 1x 1st 20 Fast, 1x Flags Fast, 1x Back Fast
• 50 easy

LaTol:  400  (1000 Recovery)

• 4 x (50 FS Max on 1:00, 2x 50 easy on 1:15)   act:  33  34  34  32
• 25 FS Max
• 100 easy
• 3 x (50 BK Max on 1:00, 2x 50 easy on 1:15)  act:  36  38  38
• 25 BK Max  act:  17.5
• 100 easy

Power: 50  … if possible

• 5 x Dive / Breakout   BK

Swim Down:  200

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Fin Kick (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:  1:38  1:38
• 2 x 100 FS on 1:45  act:  1:28  1:26
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  act:  20  20  20
• 50 easy
• 3 x (25 FS, 25 easy) on 1:15  act:  17  17  16.5
• 50 easy

Race Pace for 50m:  200  (800 Recov)

• 4 x (25 FS R-P swim 14, 75 to 125 easy)  act:  16  15  15.5  16
• 4 x (25 BK R-P swim 17, 75 to 125 easy)   act:  18  18  18  18
  *** ensure rest is sufficient to swim at R-P ***

LAP Kick FS:  50 (50 recovery)

• 2 x (25 Fast Kick FS, 25 easy).  act:  29  27

LaTol Kick FS:  100  (250 recovery)

• (50 FS Max Kick, 100 easy)  act:  55
• 2 x (25 FS Max Kick, 75 easy)  act:  24.5  24.5

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  550m

Recovery:  400

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

Kick / EN-1:  200 / 700 (150 recovery)

• 4 x 50 Fin Kick on 1:00 2x FS, 2x BK
• 50 easy
• 4 x 100 BK on 2:00  act:
• 50 easy
• 3 x 100 FS on 1:45  act:
• 50 easy

Hypoxic:  200

• 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1

Blocks if Possible: 50

• 4 x Dive / Breakout

Swim Down:  200

Borden Closed due to Chemical Levels – made it to Collingwood for a 1hr 15min session

Warm Up:  550

EN-1: 200

• 100 BK on 2:00, swim 1:45  act:  1:41
• 100 FS on 1:45, swim 1:30  act:  1:26

LAP:  200 (300 Recovery)

• 4 x (25 BK Fast, 25 easy) on 1:15
  1x Build, 1x 1st 20 Fast, 1x Flags Fast, 1x Back Fast
• 50 easy
• 4 x (25 FS Fast, 25 easy) on 1:15
  1x Build, 1x 1st 20 Fast, 1x Flags Fast, 1x Back Fast
• 50 easy

LaTol:  400  (1000 Recovery)

• 4 x (50 BK Max, 2x 50 easy on 1:15)   act:  39, 38, 37, 38
• 25 BK Max
• 100 easy
• 3 x (50 FS Max, 2 x 50 easy on 1:15)  act:  34, 34.5, 35
• 25 FS Max  act:  17.5
• 100 easy

Power: 50  … if possible

• 4 x Dive / Breakout  2x FS, 2x BK

Swim Down:  200