BEAST

Warm Up:  700m mix

Set 1:  Kick

• 4 x 50m Kick Choice on 1:15

Set 2:  100’s – start/turn focus

• 7 x 100m on 2:15
• 50 Easy

Set 3:  50’s

• 5 x 50m IM mix no FS on 1:45

Set 4:  100’s

• 2 x 100m on 2:30

Set 5:

• 50 from Dive (deck not blocks of course)
• 3 x 25m from Dive

Swim Down 300m

Warm Up:

• 2 x 100 FS Pull
• 2 x 100 BK Fins Pull

Kick:

• 10 x (25 kick, 25 swim, 25 swim 25 kick) on 1:05
  Mix kick

Pacing:

• 50m, 100m, 200m, 400m
  Set pace of 50m with for what you can hold for 400
  Take 10-15s between each distance
  If pace isn’t held, restart

25’s:

• 6 x (25m IM seq, rest, 25m FS)
  solid fast strokes

Pacing:

• 50m, 100m, 200m, 400m

Swim Down

approx 1700m

approx 1500m

Friday – noon Borden session

Recovery level – 1400m

• 2 x 100 FS Pull
• 2 x 100 BK Fins
• 2 x 50 BR
• 2 x 50 FS Kick Fins
• 2 x 50 BK Kick
• 100 FS (~1:35)
• 4 x 50 FS on 1:15 (~45s)
• 100 BK (~1:53)
• 4 x 50 BK on 1:15 (~55s)
• 100 Swim Down

Tues Noon – Borden session

All below recovery level – 1050m

• 2 x 100 FS Pull
• 2 x 100 BK Fins
• 2 x 50 BR
• 4 x 50 FS
• 4 x 50 BK
• 2 x 50 FS Kick Fins
• 50 Swim Down

Banff Centre session

Warm Up:

• 200 Pull FS
• 200 BK
• 200 BR
• 4 x 50 Kick

Set 1:

• 4 x 100 FS on 1:45
• 50 Easy
• 4 x 100 BK on 2:00
• 50 Easy
• 3 x 100 IM on 2:00
• 100 Easy

Set 2:

• 4 x 50 FS on 1:00
• 50 Easy
• 4 x 50 BK on 1:15
• 50 Easy
• 4 x 50 BR on 1:15
• 50 Easy
• 3 x 50 IM seq on 1:15

Swim Down:

• 50 Easy

Noon – 11:30 to 1:00pm session

Warm Up:

• 800m mix swim/pull/kick

Set 1:  Base Aerobic

• 4 x 100 FS on 1:45, swim 1:28-1:30
• 50 Easy kick, 50 Scull
• 4 x 100 BK on 2:15, swim 1:40-1:45
• 50 Easy kick, 50 Scull
• 4 x 50 BR on 1:15, swim +/- 50sec

Set 2:  Threshold

• 4 x 100 FS on 1:40, swim 1:20 – 1:22
• 50 Easy kick, 50 Scull
• 4 x 100 BK on 2:00, swim 1:32 – 1:38
• 50 Easy

Set 3:

• 5 x 50 FS on 1:00, swim <40

Swim Down:  50 Easy

Winter Session Start – return to M-W-F 0600 to 0700

Warm Up:  15 min to 6:15

Set 1:

• 2 x 200 on 4:00
• 2 x (2 x 100 on 15+sec)
• 4 x (50 on 10+sec)

Set 2:

• 2 x 200 on 3:45
• 2 x (2 x 100 on 10+sec)
• 4 x 50 on 5+sec)

Last Holiday session.
We return to our regular M-W-F 0600 to 0700 practices
for the Winter session on Mon 9-Jan

Warm Up:  900m

• 300 Pull Swim Mix
• 4 x (25 Kick IM, 25 Swim FS)
• 2 x (25 Drill FS, 25 Swim FS)
• 2 x 25 Drill BK, 25 Swim BK)
• 100 BR
• 100 FS

Set 1:  600m

• 100 Kick Choice
• 4 x 50 Kick
• 2 x (25 Sprint Kick, 25 Easy Kick)
• 200 Easy

Set 2:

• 200 FS on 3:30
• 2 x 100 FS on 1:45
• 4 x 50 FS on 55 sec
• 50 Easy
• 200 IM on 4:00
• 2 x 100 IM on 2:00
• 4 x 50 IM on 60
• 50 Easy

Set 3:

• 4 x (25m IM Dive Sprint, 25 Easy)
• 4 x (25m IM Push Sprint, 25 Easy)

Swim Down:

• 200 Easy

Warm Up:

• 800m Pull, Drill, Swim Kick mix

Set 1:

• 200m Choice stroke (BK)

Set 2:

• 100 FL-FS Kick solid
• 100 FL-FS Swim solid
• 200 Easy
• 100 BK Kick
• 100 BK solid
• 200 Easy
• 100 BR Kick
• 100 BR solid
• 200 Easy

Set 3:

• 2 x 50 FS on 60 sec
• 2 x 50 FS on 55 sec
• 2 x 50 FS on 50 sec
• 2 x 50 FS on 45 sec
• repeat all again (so 16 50’s in total)

Swim Down:  100 easy

East Bayfield Pool Session

Warm Up:

• 200 Pull FS
• 200 Fins BK
• 100 BR
• 100 FS
• 100  FS/BK mix

Set 1:  FS

• 200 FS Pull
• 2 x 100 FS on 1:45
• 4 x 50 FS Descend on 1:00 (40 to 37)
• 2 x 100 Kick choice

Set 2:  BK

• 200 BK Pull
• 2 x 100 BK on 2:00
• 4 x 50 BK Descend on 1:10 (49 to 40)
• 4 x 50 Kick Choice on 15 sec rest

Set 3:  IM

• 4 x 100 IM on 2:00
• 4 x (25 Sprint Kick, 25 Easy) on 1:30
• 8 x (25 IM seq Sprint, 25 Easy) on 1:30

Swim Down:

• 200 Easy (increasae Breathing)

Fins workout for load

Warm Up:  800m

Set 1:  Kick-Swim – with Fins

• 10 x 50m as ( [25 Kick-25 Swim], [25 Swim-25 Kick])
  Each pair of 25’s on 1:00

Set 2: 150’s on 2:45 with fins

• 4 x (25BK-50FS-25BK-25FS-25BK)
  start to work walls
• 100 Easy
• 4 x (25BK-75FS-25BK-25FS)
• 100 Easy
• 4 x (25BK-100FS-25BK)

Swim Down:

• 200 FS Pull with Increased Breathing
  every 4-6-8-10 strokes
• 3 x (25 Sprint start, 25 easy)
  FL, BK, BR

Special Holiday Practice #1
11:30-1:00pm Borden Pool

Warm Up:  20 min

Set 1:

• 5 x (25 drill, 25 swim on 1:15 – 25 FS, 25 BK on 1:15)

Set 2:

• 10 x (25 Kick mix, 25 Swim mix) on 1:05

Set 3:  FS Pacing – pick your pace for the 200 and work back

• 50 on 1:00, 100 on 2:00, 200 FS
  (DB – 40, 1:20, 2:36)
• 100 Easy

Set 4:  BK Pacing

• 50 on 1:15, 100 on 2:30, 200 BK
  (DB – 47, 1:36, 3:17)
• 50 Easy

Set 5: 

• 10 x 50 on 55sec
  #1 work Start
  #2 work Start + Turn
  #3 work Start + Turn + Finish
  #4 easy
  repeat
  (DB FS, BK, BR)

Swim Down:  200 Easy

East Bayfield – Master Trojans session

Warm Up:

• 400 FS Pull / BK Fins
• 200 Kick
• 100 Pull
• 200 Drill

Main Set:

• 6 x 200 FS Max Speed on 10:00
  DB 1-4 FS starting at 2:31 decaying to 2:39
  #5 BK 3:15
  #6 FS 2:48

Swim Down

• 300

East Bayfield Session

Warm Up:

• 400 Pull Swim Mix
• 200 Kick mix
• 400 IM Drill-Swim Mix

Kick:

• 100 Kick
• 2 x 50 Kick
• 4 x (25 Sprint Kick, 25 Easy)
• 100 Easy

Set 1:

• 4 x 100 IM on 2:00
  (DB 1:40, 1:39, 1:34, 1:31)
• 100 Easy

Set 2:

• 4 x (50 sprint FS, 100 Easy) on 4:00
• 100 Easy

And more that I’ve forgotten …

Last Regular Schedule Fall Training Session

Warm Up:  to 6:20

• 300 Pull Swim mix
• 4 x (50 kick, 50 Drill, 50 Swim)
  #1 FS, #2 BK, #3 BR, #4 FL
• 4 x (25 Build, 25 Easy) mix strokes
• repeat if necessary

Set 1:  Over Kick

• 4 x (12.5m Over Kick FS, easy rest of 50)

Set 2:  Anaerobic Lactic Power

• 4 x [
  - 30 sec Max Power Sprint
  - 100m Easy ]
  on 4:00
  1 stroke for all 30 sec sprints
  Dive if FS, BR or FL

Set 3:  25 Sprints

• 4 x (25m IM Sprint, 25 Easy) on 1:30

Swim Down – to 7:00

East Bayfield 6:16am make up session
(since Noon Swim at Borden is cancelled this week)
Warm-Up and Set 1 & 2 by Marianne.

Warm Up:

• 600 Pull Swim Mix
• 4 x (25 Kick IM, 25 Swim FS)
• 4 x (25 Drill IM, 25 Swim FS)
• 4 x (25 Kick IM, 25 Swim FS)

Set 1:

• 200 FS with increasing Dolphin kicks off each wall
  (2 – 3 – 4 – 5 – 6 – 7 – 8 kicks)
• 200 FS with decreasing Dolphine kicks off each wall
  (8 – 7 – 6 – 5 – 4 – 3 – 2 kicks)
• 200 BK with increasing Dolphin kicks off each wall
  (2 – 3 – 4 – 5 – 6 – 7 – 8 kicks)
• 200 BK with decreasing Dolphin kicks off each wall
  (8 – 7 – 6 – 5 – 4 – 3 – 2 kicks)
  Take 20-30 sec rest between 200’s
• 50 Easy

Set 2:

• 10 x (3 x 50m) on short rest
  Each 3 x 50 is {50 Kick, 50 Pull, 50 Swim}
  Odd numbers 1 to 10 are BK or BR
  Even numbers 1 to 10 are FS
  Alternate addition of paddles

Set 3:

• 4 x (25 IM Sprint, 25 Easy) on 1:30
• 1 x 50 FS Sprint from blocks for time (DB 30.5)

Set 4:

• Block Starts Practice
  3 x BR
  3 x FS
  1 x FL

Swim Down:  100 Easy

Wed 21-Dec is our last practice of our Fall Season.
Remember that the facility doesn’t open until 0700 this week.
So you must identify as a swimmer at the main door between 0545 and 0600.

Special Holiday Practices start next Wednesday
    Wed 28-Dec, Thurs 29-Dec, Fri 30 Dec  all 11:30-13:00
Then following New Year, special practices continue:
    Tues 3-Jan, Wed 4-Jan, Thurs 5-Jan, Fri 6-Jan all 11:30-13:00
Please support as many of these special practices as possible.

Winter Season starts Monday morning 9-Jan-2012 0600

NOTE:  Noon Military Lane Swim has been cancelled during all three weeks
starting today. Noon swim resumes Mon 9-Jan-2012

Warm Up:

• 200 Pull Mix
• 4 x (25 Kick IM, 25 Swim FS)
• 100 Pull Mix
• 4 x (25 Kick FS, 25 Swim IM)

Set 1:  EN-1

• 500 FS with every 4th length BK (or other)
• 50 Easy

Set 2:   3 x through -

• 25 FL – 25 FS
• 25 BK – 25 FS
• 25 BR – 25 FS
  Work starts, wall, Finish
  Each 50 on 1:15 – so push walls!

Set 3:

• 4 x 75m on 1:30 swum as
  25 Easy, 25 Medium, 25 Fast
• 50 Easy
• 2 x 75m on 1:30 swum as
  25 Easy, 50 Fast

Swim Down:  50 Easy

Warm Up:  to 6:13

• 200 Pull, 50 Kick, 50 Drill
• repeat

Set 1:  Drills

• 25 FS Fist, 25 FS drag finger
• 25 BK 1-arm, 25 BK 3-3-3

Set 2:

• 200 IM, 10 sec rest, 50 FS solid, 30 sec rest
• 100 IM, 10 sec rest, 50 FS solid, 30 sec rest
• 50 IM, 10 sec rest, 50 FS solid
• 200 FS, 10 sec rest, 50 IM solid, 30 sec rest
• 100 FS, 10 sec rest, 50 IM solid, 30 sec rest
• 50 FS, 10 sec rest, 50 IM solid
  to make it hard, all 50 IM is FL-BK
• 100 Easy

Set 3:  Descending Pace 50’s … choice stroke, FS for fast ones

• 1 – 50 on 60 sec
• 2 – 50 on 55
• 3 – 50 on 50
• 4 – 50 on 45
• 5 – 50 on 1:10
• 6 – 50 on 60
• 7 – 50 on 55
• 8 – 50 on 50
• 9 – 50 on 45
• 10 – 50

Swim Down – 50 Easy