Noosa 2024 – 17 Weeks Out – Gen Prep (Sat)

Swim Ontario – Open Water Championships – Gull Lake, Gravenhurst

1km Event

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Noosa 2024 – 17 Weeks Out – Gen Prep (Fri)

Pre Race (SO 1k)

Warm Up: 500

  • 4 x (25 FS, 25 BK)
  • 4 x ( 25 BK, 25 BR, 25 FS)

Kick Fins: 500

  • 3 x 50 FL Fins on 1:05
  • 4 x 50 FS Fins on 1:05
  • 3 x 50 BK Fins on 1:00

EN-1: 2000

  • 400 FS Fins/Paddles, every 4th length BK, Breathing every 3
  • 3 x 100 BK on 2:05
  • 3 x 200 FS Pull/Paddles on 20 sec, Breathing every 3
  • 5 x 100 FS on 1:50, swim 1:32
  • 5 x 50 BK on 1:10, swim 55
  • 5 x 50 FS on 1:00, swim 45

LAP: 300 (300 Recov)

  • 4 x (50 Fast, 50 easy), 2x FS, 2x BK on 30sec
  • 4 x (25 Fast, 25 easy), 2x FS, 2x BK on 30 sec

Swim Down: 200
Total: 3800

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Noosa 2024 – 17 Weeks Out – Gen Prep (Thurs)

OW – Beach 6

Warm Up: 600

  • 3 x (100 FS, 100 BK)

EN-1 / Recov: 1500 / 500

  • 200 FS, 100 BK
  • 300 FS, 100 BK
  • 400 FS, 100 BK
  • 300 FS, 100 BK
  • 300 FS, 100 BK

LAP / Recov: 200 / 200

  • 4 x (50 FS Fast, 50 easy BK)

Swim Down: 200
Total: 3200

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Noosa 2024 – 17 Weeks Out – Gen Prep (Wed)

Warm Up: 800

  • 300 choice
  • 4×50 drill choice
  • 4×50 as 25 scull/25 drill
  • 100 easy

EN-1 : 2000

  • FINS & PADDLES
    150 FS, 50 BK on 20 sec
  • 300 FS Strong on 5:15, swim 4:45
  • SWIM
    150 FS, 50 BK on 20 sec, swim 2:25, 55
  • 2 x 150 on 2:45, swim 2:23
  • PULL & PADDLES
    150 FS, 50 BK on 20 sec
  • 3 x 100 FS on 1:50, swim 1:35
  • SWIM
    150 FS, 50 BK on 20 sec, swim 2:25, 55
  • 6 x 50 FS on 55, swim 44

LAP: 200 (200 Recov)

  • 2 x (50 Fast, 50 easy)
  • 4 x (25 Fast, 25 easy)

Swim Down: 200
Total 3400

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Noosa 2024 – 17 Weeks Out – Gen Prep (Tues)

OW – Beach 6

Warm Up: 600

  • 3 x (100 FS, 100 BK)

EN-1 / Recov: 900 / 300

  • 200 FS, 100 BK
  • 300 FS, 100 BK
  • 400 FS, 100 BK

EN-2 / Recov: 900 / 600

  • 3 x (200 FS Strong, 100 BK)
  • 3 x (100 FS Strong, 100 BK)

LAP / Recov: 200 / 200

  • 4 x (50 FS Fast, 50 easy BK)

Swim Down: 300

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Noosa 2024 – 17 Weeks Out – Gen Prep (Mon)

Warm Up: 700m

  • 200 warm up
  • 4×50 kick desc 1-4
  • 2×150 build @30s rest

Main Set: 2800m (200m Recov)

  • 8 x 50 FS on 1:00, desc 1-4, 5-8
  • 4 x 100 FS cruise on 1:50, swim 1:32
  • 100 easy
  • 200 Strong on 3:45 … first sub-3min since the mtns
  • 4 x 50 FS Fast on 55
  • 2 x 100 as {2x 25 Fast, 25 easy} on 1:50
  • 100 easy
  • 4 2 x 150 FS Pull Build by 50 on 2:30
  • 4 1 x 50 FS Fast on 55
  • 2 x 300 as {3x 50 FS, 50 BK} on 5:45

Swim Down: 200
Total: 3900m

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Noosa 2024 – 18 Weeks Out – Gen Prep (Sat)

OW

Warm Up: 600

3 x (100 FS, 100 BK) all easy

EN-1: 1200 (300 Recov)

  • 3 x [400 FS, 100 BK easy]

EN-2: 200 (200 Recov)

  • 2 x [100 FS strong, 100 BK easy]

LAP: 400 (400 Recov)

8 x [50 FS Fast, 50 BK easy]

Swim Down: 200
Total: 3500

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Noosa 2024 – 18 Weeks Out – Gen Prep (Fri)

Borden Noon

Warm Up: 500

Fin Kick: 500

  • 3 x 50 FL Kick
  • 4 x 50 FS Kick
  • 3 x 50 BK Kick

EN-1: 1000

  • 4 x 50 BK on 1:10, swim 52
  • 2 x 100 BK on 2:10, swim 1:50
  • 4 x 50 FS on 1:00, swim 44
  • 4 x 100 FS on 1:50, swim 1:32

EN-3: 800 (600 Recov)

4 x [

  • 200 FS Fast on 3:15, swim <3:00
  • 150 FS/BK mix recovery on 3:15 ]

LAP: 200 (200 Recov)

  • 2 x 50 FS Fast, 50 easy on 2:00
  • 4 x 25 FS Fast, 25 easy on 1:30

Swim Down: 200
Total: 4000

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Noosa 2024 – 18 Weeks Out – Gen Prep (Thurs)

Open Water

Warm Up: 600

  • 3 x (100 FS, 100 BK) easy

EN-1: 1200 (300 Recov)

  • 3 x [400 FS, 100 BK easy]

EN-2: 200 (200 Recov)

  • 2 x [100 FS strong, 100 BK easy]

LAP: 400 (400 Recov)

8 x [50 FS Fast, 50 BK easy]

Swim Down: 200
Total: 3500

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Noosa 2024 – 18 Weeks Out – Gen Prep (Wed)

Borden Noon

Warm Up: 500

  • 100 Choice
  • 4 x 75 as 25 Drill/50 Swim, alt with 25 Scull/50 Swim
  • 100 Build

Main Set 1 – EN-1/2: 600m (100 Recov)

  • 3 x 200 on 3:30
    Desc 1-3 to 85% effort
  • 100 Recovery

Main Set 2 – EN-1 for 200’s, EN-2 for 150’s: 1200 / 900

  • 6 x [
    – 150 on 2:30, swim 2:15
    – 200 on 3:45, swim 3:10 ]

Swim Down: 200
Total: 3500

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Noosa 2024 – 18 Weeks Out – Gen Prep (Tues)

Open Water session – Beach 6
Calm, 18C water (cooler sections), full wetsuit, numb hands

Warm-Up: 1100m

  • 5 x (100 FS, 100 BK)
  • 100 easy

Main Set EN-1: 1100m (600 Recov)

  • 5 x (200 FS, 100 BK)
  • 100 FS
  • 100 easy

Swim Down: 200m
Total: 3000m

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Noosa 2023 – 8 WKs out – Wednesday

Recovery Swim

Warm Up: 600 Mix

EN-1 / Kick: 1050

  • 6 x 50 Fin Kick on 1:00
  • 2 x 100 BK on 2:05
  • 6 x 50 Kick on 1:30
  • 2 x 100 IM on 2:05
  • 50 easy

EN-1/2 Pacing: 1950

  • 4 x 50 FS Pull Paddles
  • 2 x 100 FS Pull Paddles
  • 200 FS Pull Paddles
  • 50 easy
  • 4 x 50 FS Pull
  • 2 x 100 FS Pull
  • 200 FS Pull
  • 50 easy
  • 4 x 50 FS
  • 2 x 100 FS
  • 200 FS

Swim Down: 200
Total: 3800

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Noosa 2023 – 13 WKs out – Thursday

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:

  • 3 x 150 @ 2:20 … swim 43 / 50m or under
  • 2 x 150 @ 2:15 … swim 42 / 50m or under
  • 1 x 150 @ 2:10 … swim 40 / 50m or under
  • 1 x 100 kick @ 3:15
  • 1 x 150 @ 2:10
  • 2 x 150 @ 2:15
  • 3 x 150 @ 2:20
  • 1×100 kick @ 3:15

*Pace for the 150’s increases as repetitions decrease starting at 400 pace

200 cool down

TOTAL: 3250m

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Noosa 2023 – 13 WKs out – Tuesday

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

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Noosa 2023 – 14 WKs out – Thursday

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

  • (50 @ 400 pace + 50 easy) @ 1:50/2:10 GOAL < 44
  • (75 @ 400 pace + 75 easy) @ 2:45 GOAL < 1:05
  • 100 @ 400 pace GOAL < 1:26
  • 300 free: 100 drill catch-up/100 head touch/100 swim

150 easy

TOTAL: 3100m

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Noosa 2023 – 14 WKs out – Tuesday

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:

  • 4 x 100 DPS with snorkel @ 2:00 (optional if not enough time)
  • Extra 60s rest
  • 500 for time
  • Extra 60s rest

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

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Noosa 2023 – 15 WKs out – Thursday

Weights +

  • 200 swim warm-up
  • 100 kick
  • 4 x 50 as 1 drill/1swim @ 20s rest
  • 4 x 25 as mid pool flip (12.5 swim + flip + 12.5 back) @ 60s
  • 4 x 100 swim smooth @ 1:45

Set #1 – Pull

  • 300 Pull DPS @ 6:00/7:00
  • 4 x 50 swim strong @ 55/1:10 Focus on pulling strong w/ no equip.
  • 2 x 150 pull DPS @ 2:15/2:30
  • 4 x 50 swim desc. 1-4 @ 55/1:10
  • 4 x 75 pull DPS @ 1:15/1:30
  • 4 x 50 swim all out @ 55/1:10
  • 100 easy swim

Set #2 – Kick: 4 x 150’s broken fast kick @ 5:00 as

  • #1 – 6 x 25 @ 10s rest
  • #2 – 3 x 50 @ 20s rest
  • #3 – 2 x 75 @ 30s rest
  • #4 – 100 – 30s rest – 50
    *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

100 easy cool down

TOTAL: 3100m

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Noosa 2023 – 15 WKs out – Tuesday

Weights +

  • 200 swim
  • 4 x 50 drill choice @ 1:15
  • 200 pull
  • 4 x 50 kick choice @ 1:30
  • 8 x 50 swim smooth @ 50
  • 100 easy

Main Set: 9 x 200 as:

  • 3 @ 3:50/4:10
  • 3 @ 3:40/4:00
  • 3 @ 3:30/3:50
    *Descend groups of 3 starting at ~75% effort (Don starting sub 3:00)

200 cool down

TOTAL: 3300m

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Noosa 2023 – 15 WKs out – Monday

Posted in Workouts | Comments Off on Noosa 2023 – 15 WKs out – Monday

Noosa 2023 – 16 WKs out – Sunday

Posted in Workouts | Comments Off on Noosa 2023 – 16 WKs out – Sunday

Noosa 2023 – 16 WKs out – Saturday

Posted in Workouts | Comments Off on Noosa 2023 – 16 WKs out – Saturday

Noosa 2023 – 16 WKs out – Friday

Rest Day

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Noosa 2023 – 16 WKs out – Thursday

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:

  • 300 kick with every 4th 25 = max uw kicks (swim easy to end of length) @ 40s rest
  • 200 kick every 3rd 25 = max uw kicks @ 30s rest
  • 100 kick every 2nd 25= max uw kicks @ 20s rest
  • 4 x 50 kick strong with 4-6 strong uw kicks off each wall @ 1:30

Pull Set:

3 rounds

  • 300 swim @ 5:45/6:30
  • 3 x 100 pull w/ paddles @ 1:45/2:00
  • 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: 3300m

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Noosa 2023 – 16 WKs out – Tuesday

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)

  • 6 x 200 swim @ 3:45/4:00
  • 100 easy @ 3:00
  • 8 x 100 swim @ 1:50/2:00
    *best average for all (Dongoal = <2:50 & <1:23)

200 cool down

TOTAL: 3200m

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Noosa 2023 – 16 WKs out – Monday

Open Water Steady session – chop and current from the west

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Noosa 2023 – 17 WKs out – Friday

2 rounds warm-up:

  • 200 swim
  • 50 single arm drill
  • 200 pull
  • 50 kick

Main Set:

  • 300 pull + paddles (easy/med/fast by 100) @ 30s rest
  • 2 x 50 race pace (~200 pace … <40) @ 1:00
    (act: 38, 39)
  • + 30s extra rest on last rep to grab gear for 300
  • 300 pull+ paddles (build each 100) @ 30s rest
  • 4 x 50 race pace @ 1:00 + 30s extra
    (act: 39, 39, 40, 39)
  • 300 pull + paddles (50m DPS/100m swim strong) @ 30s rest
  • 6×50 race pace @ 1:00
    (act: 39, 39, 39, 39, 39, 38)
  • 300 swim recovery
  • 8 x 25 as odd race pace (sprint!!) / even smooth @ 40s
    (act: 18, 18, 18.5, 17)

200 cool down

TOTAL: 3000m

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Noosa 2023 – 17 WKs out – Thursday

3×100 as swim/kick/pull

3×100 as 25 RAP/25 LAP/ 50 Glide with paddles @ 20s rest

Pre-set w/ Paddles:

  • 4×50 descend 1-4 swim @ 60/1:10
  • 4×50 DPS @ 1:10/1:20
  • 4×25 sprint @ 45s/50s
  • 100 easy no paddles

Main Set: All holding 800m goal pace or faster (Don = <44 & <1:25)

  • 10×100 @ 1:50
    ** All 1:25 or under
  • 100 easy @ 4:00
  • 10×50 @ :55
    ** All 43 or under
  • 200 cool down

TOTAL: 3000m

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Noosa 2023 – 17 WKs out – Wed

Warm Up: 800

  • 400 easy FS – BK mix
  • 400 FS Fins and Finger Paddles, with every 4th length BK

EN-1 / Kick: 1600

  • 8 x 50 Fin kick on 1:00, 4x FS, 4x BK
  • 2 x 100 BK Finger Paddles on 2:15
  • 2 x 100 BK on 2:00
  • 8 x 50 Kick on 1:25, 4x FS, 4x BK
  • 4 x 100 FS Pull / Paddles on 1:45

LAP: 200

  • 2 x (25 FS Build, 25 easy on 1:15)
  • 2 x (25 FS Sprint, 25 easy on 1:15)

Swim Down: 200
TOTAL: 2800

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Noosa 2023 – 17 wks out – Tuesday

200 warm up swim

200 kick choice

Pre-Set:

2 rounds:

  • 4×50 High Elbow Catch Drill with Paddles @ rest 20-30s
  • 4×50 fists drill @ 20-30s rest
  • 2×25 sprint kick @ 20s rest
  • 4×50 800m pace @ 1:00
  •             50 easy

Main Set:

  • 3×100 @ 2:00/2:15
  • 50 easy @ 1:30
  • 3×100 @ 1:50/2:05
  • 50 easy @ 1:30
  • 3×100 @ 1:40/1:55
  • 50 easy @ 1:30
  • 3×100 @ 1:35/1:50
    >>> *Holding 800m goal pace for all 100’s (Don = 1:25)

150 easy cool down

TOTAL: 3300m

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Noosa 2023 – 18 wks out – Friday

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:

  • 200 breathing every 5 @ 30s rest
  • 2×50 swim at 60% effort @ 15s rest

  • 200 breathing every 5 @ 30s rest
  • 2×50 swim at 70% effort @ 15s rest

  • 200 breathing every 3 or 5 @ 30s rest
  • 2×50 swim at 80% effort @ 15s rest

  • 200 breathing every 3 @ 30s rest
  • 2×50 swim at 90+% effort @ 15s rest

100m Cool down easy

TOTAL: 2900m

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Noosa 2023 – 18 wks out – Tuesday

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:

  • 100 pace @ 1:45/2:00/2:10
    swim 1:25
  • 50 easy @ 1:00
  • 200 pace @ 3:30/4:00/4:20
    swim 2:50
  • 50 easy @ 1:00
  • 300 pace @ 5:15/6:00/6:30
    swim 4:15
  • 50 easy @ 1:00
  • 400 pace @ 7:00/8:00/8:40
    swim 5:40

       *Don holding 1:25 base

150 cool down

TOTAL: 3000m

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Noosa 2023 – 18 wks out – Monday

Warm-up: 400 FS-BK mix

EN-1/Kick: 2150m

  • 400 FS with every 4th length BK, Fins and Finger Paddles, FS bilateral breathing
  • 8 x 50 Fin Kick on 1:00
  • 3 x 100 BK on 2:00
  • 3 x 100 IM on 2:00
  • 4 x 100 FS Pull Paddles on 1:45
  • 6 x 50 Kick
  • 50 easy

Main Set: 1500

  • 10 x 25 swim @ 45s, swim <22
  • 100 easy
  • 10 x 50 swim @ 1:05, swim <44
  • 100 easy
  • 10×75 swim @ 1:20, swim <1:06

Swim Down: 200

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Noosa 2023 – 19 wks out – Sunday

Warm-up: 400 FS-BK mix

EN-1/Kick: 2150m

  • 400 FS with every 4th length BK, Fins and Finger Paddles, FS bilateral breathing
  • 8 x 50 Fin Kick on 1:00
  • 3 x 100 BK on 2:00
  • 3 x 100 IM on 2:00
  • 4 x 100 FS Pull Paddles on 1:45
  • 6 x 50 Kick
  • 50 easy

Pacing FS: 550m

  • 2 x 25 on 30sec, one easy, one strong
  • 2 x 50 on 1:00, ”
  • 2 x 75 on 1:30, “
  • 2 x 100 on 2:00, “
  • 50 easy

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

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Noosa 2023 – 19 wks out – Wed

Warm Up: 400m FS BK mix

EN-1: 600m

  • 400 FS Fins / Paddles with every 4th length BK
  • 2 x (100 IM with FL 3-3-3 drill

Pacing: 1000m

  • 2 x 25 FS on 30 as 1x Easy, 1x Fast
  • 2 x 50 FS on 1:00 as 1x Easy, 1x Fast
  • 2 x 75 FS on 1:30 as 1x Easy, 1x Fast
  • 2 x 100 FS on 2:00 as 1x Easy, 1x Fast
  • 2 x 100 FS on 2:00 as 1x Easy, 1x Fast
  • 2 x 75 FS on 1:30 as 1x Easy, 1x Fast
  • 2 x 50 FS on 1:00 as 1x Easy, 1x Fast
  • 2 x 25 FS on 30 as 1x Easy, 1x Fast

Kick Mix: 800m

  • 6 x 50 Fin Kick on 1:00
  • 4 x 50 FS Pull / Paddles
  • 6 x 50 Kick on 1:30

LAP: 50

  • 25 FS Fast, 25 easy

Swim Down: 150

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Noosa 2023 – 19 wks out – Tues

Warm Up: 300 Choice

Ramp Up: 800

  • 200 FS alternate 3 / 5 breaths by 50
  • 4 x 50 Kick Fast
  • 200 FS Alternate 5 / 7 breaths by 50
  • 4 x 50 Kick against board Fast

Pacing: 1500

  • 10 x 25 FS on 45, swim <22
  • 100 easy
  • 10 x 50 FS on 1:00, swim <44
  • 100 easy
  • 10 x 75 FS on 1:20, swim <1:06

Swim Down: 200

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Noosa 2023 – 19 wks out – Mon

Warm Up: 800 FS BK Mix

EN-1: 1300

  • 6 x 50 Fin Kick on 1:00
  • 200 FS Pull-Paddles
  • 2 x 100 BK on 2:00
  • 6 x 50 Kick on 1:30
  • 6 x 50 FS desc 1-5 with stroke rate on 1:05

Pacing: 800

  • 4 x 50 FS on 1:00, swim 43
  • 50 easy
  • 2 x 100 FS on 1:45, swim 1:25
  • 100 easy
  • 200 FS, swim 2:50
  • 50 easy

LAP: 200

  • 4 x (25 Fast, 25 Easy) on 1:30

Swim Down: 200
Total: 3300

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Arena Fins

  • Powerfin Pro (arenasport.com)

    Features:
    – Inclined short blade for maximum forward thrust and high frequency kick
    – Special notches on the bottom ribs for faster kicks and side rails for better control
    – Customized for left and right foot, with open heels for maximum flexibility

    At AllTides Canada – Powerfin Pro Swim Fins – All Tides
    Better price at TAS – Arena Powerfin Pro – Acid Lime | Team Aquatic Supplies (team-aquatic.com)
    TAS also carry DMC – more $ –
    and the Aqua Sphere Alpha which Ian and Rico used

    I’ve just the Powerfin Pro for a number of years – best fins yet.
  • Powerfin Pro II (arenasport.com)

    Features:

    – Short blade provides maximum forward thrust
    – Open heel allows for complete range of motion in ankles
    – Extra soft silicone construction ensures comfort while training
    – Notches and side grooves provide additional control which each kick
    – Left and right fins are individually shaped for a perfect fit

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

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Noosa 2023 Training – 20 Weeks Out – Fri

Warm Up: 800 FS BK Mix

EN-1: 1400

  • 400 FS Fins with every 4th length BK
  • 6 x 50 Fin Kick on 1:00
  • 200 FS Pull-Paddles
  • 2 x 100 BK on 2:00
  • 6 x 50 Kick on 1:30

Pacing: 800

  • 4 x 50 FS on 1:00, swim 43
  • 50 easy
  • 2 x 100 FS on 1:45, swim 1:25
  • 100 easy
  • 200 FS, swim 2:50
  • 50 easy

LAP: 200

  • 4 x (25 Fast, 25 Easy) on 1:30

Swim Down: 200

Total: 3400

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2023 Nationals – DAY 3

100 Back: 1:19.40 for Silver

50 Free: 30.63 for 8th

800 Free: 11:36.57 for Gold

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2023 Nationals – DAY 2

400 Free: 5:29.03
Best Swim of the meet for me

100 Free: 1:08.06 for 4th

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2023 Nationals – DAY 1

200 Freestyle: 2:32.45 for Bronze

50 Back: 35.70 for Bronze

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2023 Nationals – 1 weeks out – Thursday

1 Day Out

2000 – 2500m shake-out swim at the competition pool 4-8pm

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2023 Nationals – 1 weeks out – Wednesday

2 Days Out

4pm flight to Calgary

Posted in Workouts | Comments Off on 2023 Nationals – 1 weeks out – Wednesday

2023 Nationals – 1 weeks out – Tuesday

3 Days Out

200 warm-up

2 x [

  • 2×100 kick @ 2:30
  • 4×50 drill @ 1:10 ]

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

Posted in Workouts | Comments Off on 2023 Nationals – 1 weeks out – Tuesday

2023 Nationals – 1 weeks out – Monday

4 Days Out from Calgary

Victoria Day Holiday – so Borden is closed … Collingwood

Warm Up: 400 FS BK mix

EN-1 / Kick: 1250 / 600

  • 200 BK fins & Small Paddles
  • 4 x 100 BK on 2:00
    (act: 1:48, 1:46, 1:46, 1:44)
  • 6 x 50 Fin Kick on 1:00
  • 200 FS Pull Paddles
  • 200 FS
    (act: 3:08)
  • 2 x 100 FS on 1:50
    (act: 1:30, 1:30)
  • 6 x 50 Kick on 1:30
  • 50 easy

EN-2+: 800

  • 100 BK Strong
    (act: 1:37)
  • 50 easy
  • 2 x (50 BK Strong, 50 easy)
    (act: 44, 45)
  • 100 FS Strong
    (act: 1:19)
  • 50 easy
  • 2 x (50 FS Strong, 50 easy)
    (act: 35, 35)

Swim Down: 200 FS BK Mix
Total: 3200

Posted in Workouts | Comments Off on 2023 Nationals – 1 weeks out – Monday

2023 Nationals – 2 weeks out – Sunday

5 Days to Calgary

REST DAY

Posted in Workouts | Comments Off on 2023 Nationals – 2 weeks out – Sunday

2023 Nationals – 2 weeks out – Saturday

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

Posted in Workouts | Comments Off on 2023 Nationals – 2 weeks out – Saturday

2023 Nationals – 2 weeks out – Friday

7 Days to Calgary – RECOVERY Swim

Warm Up: 400 FS – BK mix

EN-1/-2 / Kick: 1200 / 500

  • 4 x 100 BK on 2:10
  • 4 x 50 BK on 1:15
  • 6 x 50 Fin Kick on 1:00
  • 4 x 100 FS on 2:00
  • 4 x 50 FS on 1:05
  • 4 x 50 Kick on 1:30

LAP: 200

4 x (25 Fast, 25 easy) 2x FS, 2x BK

Swim Down: 200

Total: 2500

Posted in Workouts | Comments Off on 2023 Nationals – 2 weeks out – Friday

2023 Nationals – 2 weeks out – Thursday

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

  • 4 x 50 @ 55 … Aim for 41
    (act: 41.0, 42.7, 42.2, 43.5 … so so)
  • 2 x 100 @ 1:50 … Aim for 1:24
    (act: 1:24.8, 1:24.1)
  • 2 x 200 swim @ 3:20 … Aim for 2:50
    (act: 2:50.0, 2:50.3 … good)

# 2

  • 1 x 200 @ 3:20
    (act: 2:50.4 … good)
  • 4 x 50 @ 55
    (act: 40.6. 42.2, 41.5, 41.9 … better)
  • 4 x 100 @1:45
    (act: 1:25.1, 1:24.6, 1:24.2, 1:19.9 … good)

200 cool down

TOTAL: 3100m

Posted in Workouts | Comments Off on 2023 Nationals – 2 weeks out – Thursday

2023 Nationals – 2 weeks out – Wednesday

9 Days to Calgary

Posted in Workouts | Comments Off on 2023 Nationals – 2 weeks out – Wednesday

2023 Nationals – 2 weeks out – Tuesday

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 {

  • 75 swim                                         
  • 75 (25kk/50sw)
  • 75 (50kk/25sw)
  • 75 Kick                           
  • 100 swim all out
    *Pace time: 1:45 or 20s rest btwn each }

200 easy

TOTAL: 2900m

Posted in Workouts | Comments Off on 2023 Nationals – 2 weeks out – Tuesday

2023 Nationals – 2 weeks out – Monday

11 Days to Calgary

Warm Up: 400 FS – BK mix

EN-1/-2 / Kick: 900 / 500

  • 3 x 100 BK on 2:00
  • 3 x 50 BK on 1:15
  • 6 x 50 Fin Kick on 1:00
  • 3 x 100 FS on 1:50
  • 3 x 50 FS on 1:00
  • 4 x 50 Kick on 1:30

EN-2: 400

  • 3 x 50 BK Dive on 2:00, desc 1-3
  • 50 easy
  • 3 x 50 FS on 2:00, desc 1-3
  • 50 easy

LAP: 600

  • 4 x (25 Dive Fast, 75 easy) 2x FS, 2x BK
  • 100 BK Fast
  • 100 easy

Dives

Swim Down: 200
Total: 3000

Posted in Workouts | Comments Off on 2023 Nationals – 2 weeks out – Monday

2023 Nationals – 3 weeks out – Saturday

200 swim

2 x {

  • 2 x 50 drill @ 1:05
  • 2 x 50 breathing every 5/7 @ 1:05
  • 1 x 50 kick @ 1:30 }

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:

  • 4×500 @ 9:30/10:00/10:45
    ** Increase speed 1-4;
    ** moderate pace to race pace

100 easy

TOTAL: 3500m

Posted in Workouts | Comments Off on 2023 Nationals – 3 weeks out – Saturday

2023 Nationals – 3 weeks out – Friday

Warm Up: 400 FS – BK mix

EN-1/-2 / Kick: 1200 / 500

  • 4 x 100 BK on 2:00
  • 4 x 50 BK on 1:15
  • 6 x 50 Fin Kick on 1:00
  • 4 x 100 FS on 1:50
  • 4 x 50 FS on 1:00
  • 4 x 50 Kick on 1:30

EN-2: 400

  • 3 x 50 BK Dive on 2:00, desc 1-3
  • 50 easy
  • 3 x 50 FS on 2:00, desc 1-3
  • 50 easy

LAP: 400

  • 4 x (25 Dive Fast, 75 easy) 2x FS, 2x BK

Dives

Swim Down: 200

Posted in Workouts | Comments Off on 2023 Nationals – 3 weeks out – Friday

2023 Nationals – 3 weeks out – Thursday

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

  • Feel strong in the water

6×25 fast swim @ 45s rest

Main Set :

X x 100 freestyle

  • Pace time = 90% effort with maximum 12-15s rest
  • Go to failure, no more than ten 100’s

300 swim cool down, nice and easy

TOTAL: 2200m + 100’s

Posted in Workouts | Comments Off on 2023 Nationals – 3 weeks out – Thursday

2023 Nationals – 3 weeks out – Wednesday

Warm Up: 400 FS – BK mix

EN-1 / Kick: 1200 / 400

  • 200 BK Fins
  • 4 x 100 BK on 2:00
  • 4 x 50 Fin Kick on 1:00
  • 200 FS Pull / Paddles
  • 4 x 100 FS on 2:00
  • 4 x 50 Kick on 1:30

EN-2: 500

  • 4 x 50 BK on 1:15, desc 1-3
  • 50 easy
  • 4 x 50 FS on 1:15, desc 1-3
  • 50 easy

LAP: 400

  • 4 x (25 Dive Fast, 75 easy) 2x FS, 2x BK

Dives

Swim Down: 200

Posted in Workouts | Comments Off on 2023 Nationals – 3 weeks out – Wednesday

2023 Nationals – 3 weeks out – Tuesday

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

Posted in Workouts | Comments Off on 2023 Nationals – 3 weeks out – Tuesday

2023 Nationals – 3 weeks out – Monday

Recovery Swim from 2 days of Provincials racing

Warm Up: 800

  • 800 FS – BK Mix

Recovery: 1700

  • 400 FS Fins with every 4th length BK
    breathing every 3 and 2-beat kick for FS
  • 2 x 200 BK Fins
  • 6 x 50 Fin Kick on 1:00, 3x FS, 3x BK
  • 2 x 200 FS Pull, 1x Paddles
  • 4 x 50 Kick on 1:30, 2x FS, 2x BK

Swim Down: 150

  • 3 x 50 FS

Total: 2650

Posted in Workouts | Comments Off on 2023 Nationals – 3 weeks out – Monday

2023 Nationals – 4 weeks out – Sunday

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

Posted in Workouts | Comments Off on 2023 Nationals – 4 weeks out – Sunday

2023 Nationals – 4 weeks out – Saturday

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

Posted in Workouts | Comments Off on 2023 Nationals – 4 weeks out – Saturday

2023 Nationals – 4 weeks out – Friday

1 Day to Etobicoke Provincials

Shake out swim of 2000m on your own

Warm Up: 400 FS-BK Mix

EN-1 / Kick: 900

  • 200 BK Fins
  • 2 x 100 BK on 2:00
  • 2 x 50 BK on 1:15
  • 4 x 50 Kick on 1:30
  • 200 FS Pull Paddles


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

Posted in Workouts | Comments Off on 2023 Nationals – 4 weeks out – Friday

2023 Nationals – 4 weeks out – Thursday

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

Posted in Workouts | Comments Off on 2023 Nationals – 4 weeks out – Thursday

2023 Nationals – 4 weeks out – Wednesday

3 Days out to Etobicoke Provincials

Warm Up: 400 FS – BK mix

EN-1 / Kick: 800 / 400

  • 200 BK Fins
  • 2 x 100 BK on 2:00
  • 4 x 50 Fin Kick on 1:00
  • 200 FS Pull / Paddles
  • 2 x 100 FS on 2:00
  • 4 x 50 Kick on 1:30

EN-2: 400

  • 3 x 50 BK on 1:15, desc 1-3
    (act: 47, 44, 41)
  • 50 easy
  • 3 x 50 FS on 1:15, desc 1-3
    (act: 43, 39, 36)
  • 50 easy

LAP: 400

  • 4 x (25 Dive Fast, 75 easy) 2x FS, 2x BK

Dives

Swim Down: 200
Total: 2600

Posted in Workouts | Comments Off on 2023 Nationals – 4 weeks out – Wednesday

2023 Nationals – 4 weeks out – Tuesday

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

  • 7 @ 400m pace + 10 = 1:33
    ( act: 1:31.3, 1:30.2, 1:31.1, 1:32.4, 1:30.8, 1:31.4, 1:31.7 )

  • 7 @ 400m pace + 5 = 1:28
    ( act: 1:27.9, 1:27.8, 1:27.1, 1:26.3, 1:27.8, 1:27.6, 1:27.4 )

  • 6 @ 400m pace = 1:23
    ( act: 1:23.7, 1:23.8, 1:23.8, 1:25.0, 1:24.2, 1:19.4 )

200 easy

TOTAL: 3700m

Posted in Workouts | Comments Off on 2023 Nationals – 4 weeks out – Tuesday

2023 Nationals – 4 weeks out – Monday

5 Days to Etobicoke Provincials

Warm Up: 400 FS – BK mix

EN-1 / Kick: 1000 / 400

  • 200 BK
  • 3 x 100 BK on 2:00
  • 4 x 50 Fin Kick on 1:00
  • 200 FS Pull / Paddles
  • 3 x 100 FS on 1:50
  • 4 x 50 Kick on 1:25

EN-2: 400

  • 3 x 50 BK on 1:15, desc 1-4
  • 50 easy
  • 3 x 50 FS on 1:15, desc 1-4
  • 50 easy

LAP: 200

  • 4 x (25 Dive Fast, 25 easy) 2x FS, 2x BK

Dives

Swim Down: 200

  • 200 FS-BK mix

Total: 2600

Posted in Workouts | Comments Off on 2023 Nationals – 4 weeks out – Monday

2023 Nationals – 5 weeks out – Saturday

Warm Up: 400

Recovery: 1600

  • 400 FS Fins, Every 4th length BK
  • 8 x 50 Fin Kick on 1:00
  • 2 x 200 FS Pull / Paddles on 30 sec
  • 2 x 200 BK Fins

EN-1: 600

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

EN-2: 200

  • 4 x 50 BK on 1:15, desc 1-4
  • 50 easy

LAP: 200

  • 4 x (25 Fast, 25 easy)

Swim Down: 200
Total: 3200

Posted in Workouts | Comments Off on 2023 Nationals – 5 weeks out – Saturday

2023 Nationals – 5 weeks out – Friday

Warm Up: 800

  • 200 swim
  • 4 x 50 drill choice
  • 200 pull with paddles
  • 4 x 50 kick choice (Sher= dolphin with fins & board)

Pre-set – 2 rounds:

  • 4 x 50 swim as 25fast/25 easy ALT 25easy/25 fast @ 1:15
  • 2 x 100 paddles breathing every 5 or 7 @ 2:00/2:20
  • 4 x 50 swim at 400m pace @ 1:20

Main Set:

  • 5 x 300 best average @ 5:30/6:00/6:30/7:30
    * (choose pace time –1:50 pace/2:00 pace/2:10 pace/2:30 pace)
    ( act: 4:25, 4:23, 4:25, 4:27, 4:22 )
    avg was 4:24.4

200 cool down

TOTAL: 3700m

Posted in Workouts | Comments Off on 2023 Nationals – 5 weeks out – Friday

2023 Nationals – 5 weeks out – Thursday

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)

  • 4 x 50 @ 1:15 (act: {40, 38, 39, 39} and {41, 40, 39, 39} )
  • 2 x 100 @ 2:30 (act: {1:21, 1:20} and {1:21, 1:20} )
  • 1 x 200 @ 5:00 ( act: 2:45 and 2:43 )
    *All at 200 pace, hold pace from 50’s in 100’s and 200’s; even splits

100 easy cool down

TOTAL: 2700m-3300m

Posted in Workouts | Comments Off on 2023 Nationals – 5 weeks out – Thursday

2023 Nationals – 5 weeks out – Wednesday

Warm Up: 400 FS-BK mix

Recovery: 1000

  • 2 x 200 FS Pull / Paddles on 30 sec
  • 8 x 50 Fin Kick on 1:00
  • 200 BK Fins

EN-1: 800

  • 4 x 100 BK on 2:00
  • 50 easy
  • 3 x 100 FS on 2:00
  • 50 easy

EN-2: 400

  • 50 BK on 1:15, swim <45 (act: 44)
  • 100 BK, swim <1;40 (act: 1:35)
  • 50 easy
  • 50 FS on 1:15, swim <40 (act: 36)
  • 100 FS, swim <1:25 (act: 1:21)
  • 50 easy

LAP: 200

4 x (25 Dive Fast, 25 easy)

Dives

Swim Down: 200
Total: 3000

Posted in Workouts | Comments Off on 2023 Nationals – 5 weeks out – Wednesday

2023 Nationals – 5 weeks out – Tuesday

Warm Up: 800

  • 200 Swim
  • 200 Kick
  • 200 Drill Swim by 25m
  • 4×50 as 1 scull/1 not free

Pre-Set: 300

  • 4×25 as fast underwater kicks (5-7) @ 50
  • 4×50 as 25kick fast/25 swim smooth @ 1:20
  • 4×25 sprint, feet to wall @ 50

Main Set: 1100 2 rounds of

  • 2 x 175m Free @ 3:30 (hold goal 200 free time)
  • 50 Kick fast @ 1:30
  • 50 Free fast @ 1:15 (200 pace+)
  • 25 Free fast
  • 75 easy

6×100 pull with paddles @ 1:55/2:15
– Long and smooth

200 cool down

TOTAL: 3100m

Posted in Workouts | Comments Off on 2023 Nationals – 5 weeks out – Tuesday

2023 Nationals – 5 weeks out – Monday

Warm Up: 400 FS – BK mix

EN-1 / Kick: 1400 / 700

  • 200 BK
  • 4 x 100 BK on 2:00
  • 8 x 50 Fin Kick on 1:00
  • 200 FS Pull / Paddles
  • 200 FS Pull
  • 4 x 100 FS on 1:50
  • 6 x 50 Kick on 1:25

EN-2: 500

  • 4 x 50 BK on 1:15, desc 1-4
  • 50 easy
  • 4 x 50 FS on 1:15, desc 1-4
  • 50 easy

LAP: 400

  • 4 x (25 Fast, 25 easy) on 1:15
  • 2 x (25 Sprint Kick, 25 easy kick, 50 easy)

Swim Down: 400

  • 200 FS Fins/Paddles with every 4th length BK
  • 200 FS-BK mix

Total: 3800

Posted in Workouts | Comments Off on 2023 Nationals – 5 weeks out – Monday

2023 Nationals – 6 weeks out – Saturday

Warm Up: 400 mix

Recovery: 1000

  • 400 FS Fins, every 4th length BK
  • 2 x 200 FS Pull / Paddles
  • 200 BK

EN-1 / Kick: 1200

  • 6 x 50 Fin Kick on 1:00
  • 4 x 100 BK on 2:00
  • 6 x 50 Kick on 1:25
  • 2 x 100 FS on 1:50

EN-2: 500

  • 4 x 50 BK on 1:15, desc 1-4 (act: 50, 48, 47, 44)
  • 50 easy
  • 4 x 50 FS on 1:15, desc 1-4 (act: 43, 40, 37, 35)
  • 50 easy

LAP: 400

  • 4 x (25 Fast, 75 easy) on 1:30
    (act: 2x BK 18, 18 and 2x FS 16, 16)

Swim Down: 400

  • 200 FS Fins/Paddles with every 4th length BK
  • 200 FS-BK mix

Total: 4000

Posted in Workouts | Comments Off on 2023 Nationals – 6 weeks out – Saturday

2023 Nationals – 6 weeks out – Friday

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

  • 3 x 100 cruise @ 1:50 act: { (1:33, 1:32, 1:32), (1:30, 1:30, 1:30), (1:30, 1:29, 1:30) }
  • 1 x 300 strong (75% effort) @ 5:30 act: 4:38, 4:25 and last swum 200 in 2:46
    **ran out of time for the last 300**

200 cool down

TOTAL: 3800m

Posted in Workouts | Comments Off on 2023 Nationals – 6 weeks out – Friday

2023 Nationals – 6 weeks out – Thursday

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

Posted in Workouts | Comments Off on 2023 Nationals – 6 weeks out – Thursday

2023 Nationals – 6 weeks out – Wednesday

Warm Up: 600

Recovery: 1000

  • 2 x 200 FS Pull / Paddles on 30 sec
  • 8 x 50 Fin Kick on 1:00
  • 200 FS Fins, every 4th length BK

EN-1: 1200

  • 4 x 100 BK Fins 15 sec
  • 4 x 100 BK on 2:00
  • 50 easy
  • 3 x 100 FS on 2:00
  • 50 easy

EN-2: 300

  • 5 x 50 BK on 1:10, desc 1-5
  • 50 easy

LAP: 200

4 x (25 Dive Fast, 25 easy)

Dives

Swim Down: 200

Posted in Workouts | Comments Off on 2023 Nationals – 6 weeks out – Wednesday

2023 Nationals – 6 weeks out – Tuesday

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

Posted in Workouts | Comments Off on 2023 Nationals – 6 weeks out – Tuesday

2023 Nationals – 6 weeks out – Monday

Warm Up: 800

EN-1 / Kick: 1900

  • 6 x 50 Fin Kick on 1:00
  • 200 BK fins on 20 sec
  • 200 FS fins on 20 sec
  • 4 x 100 BK on 2:00
  • 2 x 200 FS Pull/Paddles on 3:30
  • 4 x 100 FS on 1:50

LAP: 600

  • 4 x (25 Fast, 25 easy) BK on 1:15
  • 2 x 25 Max BK Kick on 45sec
  • 50 easy
  • 4 x (25 Fast, 25 easy) FS on 1:15
  • 2 x 25 Max FS Kick on 45
  • 50 easy

Dive 25’s and Breakouts

Swim Down: 200
Total: 3500

Posted in Workouts | Comments Off on 2023 Nationals – 6 weeks out – Monday

2023 Nationals – 7 weeks out – Saturday

Warm Up: 800

EN-1/Kick: 1450

  • 8 x 50 Fin Kick on 1:00, 4x FS, 4x BK
  • 4 x 100 BK on 2:00
  • 4 x 50 Kick on 1:30, 2x FS, 2x BK
  • 4 x 100 FS Pull-Paddles on 1:45
  • 50 easy

EN-2: 500

  • 5 x 50 BK desc 1-5 on 1:15
    50 easy
  • 5 x 50 FS desc 1-5 on 1:00

Speed: 500

  • For 200 FS: 2 x 50 FS on 1:00, swim target 35
  • 100 easy
  • For 100 BK: 3 x 25 BK on 45, swim target 19
  • 75 easy
  • For 100 FS: 3 x 25 FS on 45, swim 16
  • 75 easy
  • 2 x (25 Max, 25 easy) on 1:30, 1x BK, 1x FS

Swim Down: 300
Total: 3700

Posted in Workouts | Comments Off on 2023 Nationals – 7 weeks out – Saturday

2023 Nationals – 7 weeks out – Friday

Warm Up:

  • 200 swim
  • 100 kick
  • 200 pull
  • 100 scull

6 x 100 as 50 drill/50 swim build @ 2:30/2:45

2 of each:

  • Scull to 3 strokes
  • Single Arm
    • 3 Tap Drill

      (Sher = 3×100 fly with fins (50 single arm for drill/50 dolphin kick with board); then 3×100 as above)

Main Set:

  • 4 x 75 swim; middle 25 is fast @ 1:20/1:30
  • 100 kick @ 3:00/3:30
  • 4 x 100 swim; 3rd 25 is fast; descend 1-4 @ 2:00/2:20
  • 100 kick @ 3:00/3:30
  • 4 x 200 negative split; emphasis on 3rd 50 @ 3:45/4:15

100 easy

TOTAL: 3000m

Posted in Workouts | Comments Off on 2023 Nationals – 7 weeks out – Friday

2023 Nationals – 7 weeks out – Thursday

Warm Up:

  • 200 swim
  • 100 kick
  • 200 drill/swim by 50
  • 10×100 free with paddles @ 1:55
    – Long and smooth

Main Set: 2 rounds of:

  • 8×25 sprint @ :45
  • 100 kick fast @ 2:30
  • 75 all out (optional from blocks) @ 1:20
  • 125 easy swim @ 4:00

600m cool down as 2x(75 free/25 choice-50/50-25/75)

TOTAL: 3100m

Posted in Workouts | Comments Off on 2023 Nationals – 7 weeks out – Thursday

2023 Nationals – 7 weeks out – Wednesday

Warm Up: 800

Kick: 700

  • 6 x 50 Fin Kick on 1:00, 3x FS, 3x BK
  • 50 easy
  • 6 x 50 Kick on 1:30, 3x FS, 3x BK
  • 50 easy

EN-1: 1200

  • 4 x 100 BK on 2:00
  • 2 x 200 FS Pull on 3:30
  • 4 x 100 FS on 1:50

LAP: 600

4 x (25 Dive Fast, 50 easy, 25 Push Fast, 50 easy) 2x FS, 2x BK

Dives

Swim Down: 200

Posted in Workouts | Comments Off on 2023 Nationals – 7 weeks out – Wednesday

2023 Nationals – 7 weeks out – Tuesday

Warm Up: 500

  • 200 warm-up
  • 100 kick
  • 200 pull

Pre-Set – 3 rounds: 1050

  • 2×50 kick (sher= dolphin with board & fins) @1:40
  • 2×50 drill (sher= S.A. fly w/ fins) @ 1:15
  • 2×50 swim as 25fast/25 easy @ 1:10
  • 50 easy

Main Set: 1500

3 rounds choice stroke:

  • 4×50 with paddles desc. 1-4 @ 1:10
  • 1×50 @ 200m pace @ 1:30
  • 6×25 @ 100m pace @ :45
  • 100 easy

Swim Down: 300

4×75 cool down as 25 kick choice/50 swim easy

TOTAL: 3350m

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2023 Nationals – 7 weeks out – Monday

Warm Up: 800 FS / BK Mix

Kick: 350

  • 6 x 50 Kick on 1:30, 3x FS, 3x BK
  • 50 easy

EN-1: 1300

  • 3 x 100 BK Fins/Finger Paddles on 2:00
  • 3 x 100 BK on 2:00
  • 50 easy
  • 3 x 100 FS Pull/Paddles
  • 3 x 100 FS
  • 50 easy

EN-1/2: 600

  • 5 x 50 FS on 1:00, desc 1-5
  • 50 easy
  • 5 x 50 BK on 1:10, desc 1-5
  • 50 easy

Speed: 200

  • 4 x (25 Fast, 25 easy) on 1:15

Swim Down: 200
TOTAL: 3450

Posted in Workouts | Comments Off on 2023 Nationals – 7 weeks out – Monday

2023 Nationals – 8 weeks out – Saturday

300 warm-up as 75 free/25 not free
800 FS / BK Mix

10 x 50 drill @ 1:20 as

  • Side kick
  • Single arm swimming
  • 1,2,3 pull (high elbow)

Kick: 600m
12 x 50 Fin Kick on 1:00

EN-1/2: 1600m
3 rounds:
2 rounds: 1x Pull, 1x Swim

  • 2×100 smooth @ 1:45
  • 1×200 @ 1500m pace @ 3:30
  • 2×100 smooth @ 1:45
  • 1×200 @ 800m pace @ 3:30
  • Extra 60s rest

450 cool down

TOTAL: 3300m

Posted in Workouts | Comments Off on 2023 Nationals – 8 weeks out – Saturday

2023 Nationals – 8 weeks out – Friday

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

  • 5 x 100 BK on 2:00, swim ~1:45
  • 50 easy
  • 5 x 100 FS on 1:45, swim ~1:30
  • 50 easy

EN-1/2: 600

  • 6 x 50 BK on 1:10
  • 6 x 50 FS on 1:00

Speed: 200

  • 4 x (25 Fast, 25 easy) on 1:30 – 2x FS, 2x BK

Swim Down: 200
Total: 3800

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2023 Nationals – 8 weeks out – Thursday

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

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2023 Nationals – 8 weeks out – Wednesday

Warm Up: 800 Mix

EN-1 / Recovery: 800

  • 4 x 100 BK Fins on 20 sec
  • 4 x 100 FS Fins on 20 sec

EN-1 / -2: 900

  • 8 x 50 BK on 1:10, desc in pairs
  • 50 easy
  • 8 x 50 FS on 1:00, desc in pairs
  • 50 easy

LAP 400

  • 4 x (25 Fast push start, 25 easy) on 1:15 as 2x FS, 2x BK
  • 75 easy to deep end
  • 4 x (25 Fast Dive, 25 easy) on 1:30 as 2x BK, 2x FS

Dives

Swim Down: 200
Total: 3200

Posted in Workouts | Comments Off on 2023 Nationals – 8 weeks out – Wednesday

2023 Nationals – 8 weeks out – Tuesday

400 swim warm-up

200 kick with three 15m bursts (fast) at any point in the 200

Main Set:

  • 6 x 50 kick @ 1:20 #3 and #6 fast
  • 100 easy swim
  • 4 x 100 kick @ 2:45 #2 and #4 fast
  • 100 easy swim
  • 2 x 150 kick @ 4:00 #2 fast
  • 100 easy swim

    FINS ON
  • 10 x 50 kick 1 easy / 2 fast @ :60

Optional:

  • 8×100 swim @ 1:45/1:55/2:10
    – Strong swim, controlled, good technique
    – 3rd 25 of each 100 is fast and strong kick

100 easy

TOTAL: 2500m-3300m

Posted in Workouts | Comments Off on 2023 Nationals – 8 weeks out – Tuesday

2023 Nationals – 8 weeks out – Monday

Recovery session after 2 days off

Warm Up: 800 Mix

EN-1/Kick: 1700

  • 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x FS, 1x BK
  • 300 FS Fins with every 4th length BK
  • 8 x 50 Fin Kick on 1:00, 4x FS, 4x BK
  • 3 x 100 BK on 2:00, swim 1:45
  • 3 x 100 FS Pull/Paddles on 1:45, swim 1:25

EN-1/-2: 400

  • 4 x 50 BK on 1:10, swim <45
  • 4 x 50 FS on 1:00, swim <40

Speed: 300

  • 2 x (Dive 25, 50 easy, Push 25, 50 easy) 1x BK, 1x FS
  • dives

Swim Down: 200
Total: 3400

Posted in Workouts | Comments Off on 2023 Nationals – 8 weeks out – Monday

2023 Nationals – 9 weeks out – Friday

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

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2023 Nationals – 9 weeks out – Thursday

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

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2023 Nationals – 9 weeks out – Wednesday

Warm Up: 800 FS / BK Mix

Fin Kick: 400

  • 2 x 50 Side Kick
  • 2 x 50 6-kick Switch
  • 2 x 50 FS Kick on 1:00
  • 2 x 50 BK Kick on 1:00

Stroke Focus: 900

  • 3 x 100 FS Pull/Paddles on 20sec
  • 3 x 100 BK on 2:05
  • 3 x 100 IM on 2:05

Kick: 300

  • 6 x 50 Kick on 1:30 (2x FS, 2x BK, 2x BR)

Faster: 650

  • 4 x 50 FS on 1:00, desc 1-4
  • 4 x 50 BK on 1:05, desc 1-4
  • 3 x 50 IM seq on 1:10

Speed: 200

  • 4 x (25 Fast, 25 easy) on 1:15

Swim Down: 200
Total: 3450

Posted in Workouts | Comments Off on 2023 Nationals – 9 weeks out – Wednesday

LCM Provincials – 2 Days Out – Thursday

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

  • Include some kicking, drills, long smooth swims
  • Nothing fast
  • Practice dives
Posted in Workouts | Comments Off on LCM Provincials – 2 Days Out – Thursday

LCM Provincials – 3 Days Out – Wednesday

Long Warm-Up

Some Pacing

Dives & Breakout

Long Swim Down

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LCM Provincials – 4 Days Out – Tuesday

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

  • 200 swim smooth @ 4:00
  • 2 x 50 strong focusing on walls and underwaters specifically @1:10
  • 100 @ 400m pace
  • Extra 2mins rest

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

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LCM Provincials – 5 Days Out – Monday

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

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LCM Provincials – 7 Days Out – Saturday

Workout 6

300 warm-up as 75 free/25 not free

Pre-set:

  • 6×25 mid pool flip @ 60
  • 100 DPS swim @ 2:00
  • 2×75 swim strong as uw kicks 4,6,8 by 25 @ 1:30

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

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LCM Provincials – 8 Days Out – Friday

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

Posted in Workouts | Comments Off on LCM Provincials – 8 Days Out – Friday

LCM Provincials – 9 Days Out – Thursday

Workout 2

*Final day before taper (Don & Sher)

  • 200 warm-up
  • 4 x 50 kick descend 1-4 @ 1:30
  • 4 x 50 swim with paddles descending 1-4 @ 1:10
  • 100 easy

Pre-Set:

  • 6 x 50 mid-pool; fast turns @ 1:10
  • 4 x 25 with fins; fast underwater and breakout rest easy @ 45
  • 4 x 50 smooth swim with fins; feel strong with extra power behind you @ 60

Main:

  • 10 x 100 @ 1:50/2:00/2:15 *Repeat twice through
    #1 = 25 fast/75 smooth
    #2 = 50 fast/50 smooth
    #3 = 75 fast/25 smooth
    #4 = 50 fast/50 smooth
    #5 = 25 fast/75 smooth

Fast should be around 200 or 400m pace (depending on your main race focus)

100 easy

  • 4 x 100 fast @ 1:45/1:55/2:10
  • 50 easy
  • 4 x 50 @ 50

150 cool down TOTAL: 3200m

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LCM Provincials – 10 Days Out – Wednesday

Workout 3

  • 400 warm-up as 75 free/25 not free
  • 200 kick with 2x15m burst (strong kick) at some point within 200
  • 4×50 fists closed drill @ 1:20

20-30s rest between everything:

  • 200 swim breathing every 3 or 5
  • 4×25 with 4-6 strong underwater kicks then swim easy
  • 200 pull breathing every 5 or 7
  • 4×25 same
  • 200 swim or pull breathing every 7
  • 4×25 same
  • 200 swim build by 50m to 400m pace
  • 100 easy

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

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LCM Provincials – 11 Days Out – Tuesday

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:

  • 2 x 300 swim @ 5:30 or 30s rest #2 strong
  • 100 easy
  • 3 x 200 @ 3:30 or 20s rest #1 and 3 strong
  • 100 easy
  • 4 x 100 @ 1:45 or 15s rest #2 and 3 strong
  • 100 easy
  • 5 x 50 @ 1:00 descending 1-5 to all out
  • *** Strong = 400m pace ***

150 cool down

TOTAL: 3400m

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LCM Provincials – 12 Days Out – Monday

Workout 4

Warm Up:

  • 200 swim
  • 4 x 50 drill choice
  • 200 pull
  • 4 x 50 kick choice
  • 8 x 50 swim @ 50
2 rounds: 500 free smooth @ 9:30
400 as swim with paddles @ 7:30
300 as
– 50 free
– 50 back
– or all pull with paddles @ 6:15

2 x Through:

  • 2 x (25 FS Fast, 25 easy)
  • 50 FS Fast, 50 easy


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

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LCM Provincials – 3 Weeks Out – Saturday

Workout 3

  • 200 swim warm-up
  • 100 kick
  • 8×50 as 1 drill/1swim @ 20s rest
  • 4×25 as mid pool flip (12.5 swim + flip + 12.5 back) @ 60s
  • 4×100 swim smooth @ 1:45

Set #1 – Pull

  • 300 Pull DPS @ 6
  • 4×50 swim strong @ 55 à Focus on pulling strong
  • 2×150 pull DPS @ 2:15
  • 4×50 swim desc. 1-4 @ 55
  • 4×75 pull DPS @ 1:20
  • 4×50 swim all out @ 55
  • 100 easy swim

Set #2 – Kick

  • 5×150’s fast kick @ 5:00
  • #1 – 6×25 @ 10s rest
  • #2 – 3×50 @ 20s rest
  • #3 – 2×75 @ 30s rest
  • #4 – 100 – 30s rest – 50
  • #5 – 150 for time

*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

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LCM Provincials – 3 Weeks Out – Friday

200 warm-up

8×50 as 1 drill/1 swim (don = ½ back) @ 20s rest

4×25 blast off sprints @ 45s

  • Push off wall hard and strong, and break out powerfully for 1-2 stroke cycles; swim remainder easy

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

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LCM Provincials – 3 Weeks Out – Thursday

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

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LCM Provincials – 3 Weeks Out – Wednesday

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

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LCM Provincials – 3 Weeks Out – Tuesday

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

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LCM Provincials – 3 Weeks Out – Monday

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

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2023 Week 1 – Thursday

200 swim

100 kick

200 pull

100 scull

6×100 as 50 drill/50 swim build @ 2:30/2:45

  • 2 of each:
    • Scull to 3 strokes
    • Single Arm
    • 3 Tap Drill

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

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2023 Week 1 – Tuesday

4×200 as swim/kick/pull/swim

12×50 as 2 Drill/1 Swim @ 1:20

  • Choice stroke but keep them together in sets of 3

Turns Practice 10mins

  • Drills


8×50 swim mid-pool @ 1:15

  • Focus on fast turns in and out of the wall

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

Posted in Workouts | Comments Off on 2023 Week 1 – Tuesday

2023 Week 1 – Monday

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

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Noosa 2022 Prep – 4 Weeks Out – Sunday

Posted in Workouts | Comments Off on Noosa 2022 Prep – 4 Weeks Out – Sunday

Noosa 2022 Prep – 4 Weeks Out – Saturday

Borden Noon Holiday Swim

Warm Up:  1100

  • 600 FS/BK Mix
  • 200 kick as 2×50 and 1×100
  • 50 easy
  • 200 FS Pull – Paddles
  • 50 easy

Main Set – Double Up 400’s  1900m

  • 8 x 50 FS on 1:00, swim 41-42
    Actual:  43, 43, 42, 42, 42, 42, 41, 42
  • 100 easy
  • 4 x 100 FS on 1:45, swim 1:25
    Actual:  1:24, 1:25, 1:25, 1:26
  • 100 easy
  • 2 x 200 FS on 3:30, swim ‘double’ 2:50  (…not happening…)
    Actual:  2:58, 2:58
  • 100 easy
  • 400 FS, swim ‘double’
    Actual:  good effort 5:57

Swim Down:  300 easy FS-BK mix
Total:  3300m

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Noosa 2022 Prep – 4 Weeks Out – Friday

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

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Noosa 2022 Prep – 4 Weeks Out – Thursday

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:

  • 20 x 100 @ 400m or 800m pace + 20s
    DON:  20 x 100 FS on 1:45, swim 1:22
    Hold 400m or 800m pace to failure rest 1 full 100 then continue to 20

    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

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Noosa 2022 Prep – 4 Weeks Out – Wednesday

Borden Noon

Warm Up:

  • 1000 easy mix

TEST SET:  1500

  • 15 x 100 FS on 2:00, BEST AVG
    1:23  1:21  1:21  1:22  1:22
    1:21  1:21  1:21  1:22  1:21
    1:21  1:21  1:21  1:22  1:19
  • 200 Easy

LAP:  200

  • 4 x (25 Fast, 25 easy) on 1:15  2x FS, 2x BK

Swim Down:  200

Total:  3200m

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Noosa 2022 Prep – 4 Weeks Out – Tuesday

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:

  • 6 x 50 free best average @ 1:10/1:20  AIM for 35 sec
  • 3 x 100 free descend 1-2 (to 400 pace) @ 1:35/1:50/2:00
    AIM for 1:27, 1:25, 1:222nd round, last 100 was 1:20

 

4 x 75 cool down as 25 kick/50 swim easy

TOTAL: 3000m

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Noosa 2022 Prep – 4 Weeks Out – Monday

Borden Noon – Super Cold – 75F pool! Used thin sleeveless wetsuit

Warm Up: 600

  • 600 FS/BK mix

EN-1 / Kick: 2350

  • 4 x 50 BK on 1:05
  • 3 x 100 BK on 2:00
  • 50 easy
  • 6 x 50 FS Kick on 1:30
  • 50 easy
  • 3 x 100 FS Pull-Paddles on 1:45
  • 3 x 100 FS on 1:45
  • 200 FS Kick
  • 50 easy
  • 4 x 50 FS on 1:00, swim 43
  • 2 x 100 FS on 1:45, swim 1:27
  • 200 FS, swim 3:00

Swim Down:  200 easy mix

Total:  3150m

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Noosa 2022 Prep – 5 Weeks Out – Sunday

Rest Day

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Noosa 2022 Prep – 5 Weeks Out – Saturday

Georgian Bay Recovery Swim:

Screenshot_20221001-125836_Connect

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Noosa 2022 Prep – 5 Weeks Out – Friday

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

  • 6 x 200 as
    3 @ 3:20/3:40/4:00
    2 @ 3:10/3:30/3:50
    1 @ 3:00/3:20/3:40
  • Rest 2 mins and repeat

 

100 Cool Down

TOTAL: 3400m

Screenshot_20220930-125526_Connect

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Noosa 2022 Prep – 5 Weeks Out – Thursday

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

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Noosa 2022 Prep – 5 Weeks Out – Wednesday

Borden Noon

Warm Up:

  • 1000 easy mix

TEST SET:  1500

  • 15 x 100 FS on 2:00, BEST AVG … missed button press on #12, did 16 but got the time for #12Actual:
    1:26  1:25  1:24  1:24  1:25
    1:24  1:25  1:25  1:24  1:24
    1:24  1:24  1:24  1:25  1:25  1:26
  • 200 Easy

LAP:  200

  • 4 x (25 Fast, 25 easy) on 1:15  2x FS, 2x BK

Swim Down:  200

Total:  3200m

 

Posted in Workouts | Comments Off on Noosa 2022 Prep – 5 Weeks Out – Wednesday

Noosa 2022 Prep – 5 Weeks Out – Tuesday

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):

  • 50 kick
  • 50 Single Arm Drill
  • 50 6 kicks – 1 pull
  • 50 6 kicks – 3 pull
  • 50 DPS

6×25 as 1 fast/1 easy @ 35 or 40
Main Set:

2 Rounds:

  • 2 x 300 @ 5:00/5:30/6:00          Don:  400 Pace = 1:25/100
    – R1 = #1 400m Pace + 10; #2 400m Pace +5
    Don: #1 1:35/100=4:45    #2 1:30/100=4:30
    Actual:  4:46 and 4:30
    – R2 = #1 400m pace +5; #2 400m Pace
    Don: #3 1:30/100=4:30    #4 1:25/100=4:15
    Actual:  4:31 and 4:21
    (max effort req’d for 4:21)
  • 1 x 100 easy @ 2:30/3:00

**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

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Noosa 2022 Prep – 5 Weeks Out – Monday

Borden Noon – Recovery Session

Warm Up: 700

  • 600 FS/BK mix

EN-1 / Kick: 2000

  • 3 x 100 BK Fins/Paddles on 2:00
  • 4 x 50 BK Fin Kick on 1:00
  • 3 x 100 BK on 2:00
  • 50 easy
  • 3 x 100 FS Fins/Paddles on 1:45
  • 4 x 50 FS Fin Kick on 1:00
  • 3 x 100 FS Pull on 1:45
  • 3 x 100 FS on 1:45
  • 50 easy

Swim Down:  200 easy mix

Posted in Workouts | Comments Off on Noosa 2022 Prep – 5 Weeks Out – Monday

Noosa 2022 Prep – 6 Weeks Out – Sunday

Screenshot_20220925-110815_Connect

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Noosa 2022 Prep – 6 Weeks Out – Saturday

Screenshot_20220924-122526_Connect

Posted in Workouts | Comments Off on Noosa 2022 Prep – 6 Weeks Out – Saturday

Noosa 2022 Prep – 6 Weeks Out – Friday

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

  • 1 as 25 kick / 75 swim
  • 1 as 75 swim / 25 swim fast

 

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

Posted in Workouts | Comments Off on Noosa 2022 Prep – 6 Weeks Out – Friday

Noosa 2022 Prep – 6 Weeks Out – Thursday

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:

  • Breathing ever 3
  • Breathing every 5
  • Breathing every 7
  • 3-2-2-3

8 x 50 @ 30s rest as 2 rounds of:

  • 4 breaths/25
  • 3 breaths/25
  • 2 breaths/25
  • 1 breaths/25

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

 

Screenshot_20220922-154046_Connect

Screenshot_20220922-154107_Connect

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Noosa 2022 Prep – 6 Weeks Out – Wednesday

Borden Noon

Warm Up:

  • 1000 easy mix

 TEST SET:  1500

  • 15 x 100 FS on 2:00, BEST AVG
    1:28  1:27  1:26  1:26  1:25
    1:25  1:25  1:25  1:25  1:24
    1:25  1:24  1:24  1:24  1:23 
  • 200 Easy

LAP:  200

  • 4 x (25 Fast, 25 easy) on 1:15  2x FS, 2x BK

Swim Down:  200

Total:  3100m

 

Posted in Workouts | Comments Off on Noosa 2022 Prep – 6 Weeks Out – Wednesday

Noosa 2022 Prep – 6 Weeks Out – Tuesday

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

  • 50 build @ 1:00
  • 4 x 25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45
  • 50 fast @ 1:30

Main Set:

  • 3 x 100 swim cruise @ 1:45/2:00/2:15
  • 300 swim hard @ 5:30/6:00/6:30
  • 3 x 100 swim cruise @ 1:40/1:55/2:10
  • 300 swim hard
    Act:  300’s – 4:19, 4:21 … super hard

 300 cool down

TOTAL: 3300m

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Noosa 2022 Prep – 6 Weeks Out – Monday

Rest Day – bay too rough – pool closed

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Noosa 2022 Prep – 7 Weeks Out – Sunday

Wasaga Beach OW – 3580m – Fast with wind/swell, slow against 1:51/100m

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Noosa 2022 Prep – 7 Weeks Out – Saturday

Wasaga Beach OW 3612m @ 1:56/100

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Noosa 2022 Prep – 7 Weeks Out – Friday

Wasaga OW – Recovery 2472m @ 1:53/100

Posted in Workouts | Comments Off on Noosa 2022 Prep – 7 Weeks Out – Friday

Noosa 2022 Prep – 7 Weeks Out – Thursday

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

  • odd @ 1:45 fast underwater kicks off each wall
  • even @ 2:00 breathing every 5 (flip turn counts as 1 stroke)

 

6 x 200 swim as pace times A, B, C or D

  • A: 3 @ 3:20 / 2 @ 3:10 / 1 @ 3:00
  • B: 3 @ 3:45 / 2 @ 3:35 / 1 @ 3:25
  • C: 3 @ 4:00 / 2 @ 3:50 / 1 @ 3:40
  • D: 3 @ 4:20 / 2 @ 4:10 / 1 @ 4:00
  • DONS:  3 @ 3:15, 2 @ 3:05, 1 @ 2:55
    Actual:  3:03, 3:04, 3:03   2:57, 3:01    2:57

 

8 x 50 @ choice at :45/:50/1:00/1:10

  • Swim strong, hold pace and make pace time, should get little rest hereActual aiming for @ 45:  Touch and goes on 46, 2 on 47 … tough … should swim 40

 

100 cool down easy

TOTAL: 3300m

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Noosa 2022 Prep – 7 Weeks Out – Wednesday

Rest Recovery Day

first non-swim day since 22-AUG

Posted in Workouts | Comments Off on Noosa 2022 Prep – 7 Weeks Out – Wednesday

Noosa 2022 Prep – 7 Weeks Out – Tuesday

Borden – AK and Test Set Session

300 as 75swim/25 kick

2 rounds:

  • 100 drill choice @ 10s rest
  • 100 kick build @ 20s rest
  • 100 swim ‘perfect’ @ 20s rest
  • 50 easy @ 30s rest

 

2 rounds (round 2 little faster than 1):

  • 400 swim @ 30s rest
  • 300 pull with paddles @ 20s rest
  • 200 kick @ 30s rest
  • 100 swim build

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

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Noosa 2022 Prep – 7 Weeks Out – Monday

Borden Noon

Recovery Swim from 5k Welland Race

3000m Mix

Posted in Workouts | Comments Off on Noosa 2022 Prep – 7 Weeks Out – Monday

Welland 5km

22C water, 19C air, rain, calm

1:21:25 and 1:38/100 Pace
for 7th Overall, 2nd in Men 55-59

Posted in Workouts | Comments Off on Welland 5km

2022 Open Water Season – WK 4 Tuesday

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

 

Posted in Workouts | Comments Off on 2022 Open Water Season – WK 4 Tuesday

2022 Open Water Season – WK 3 Thursday

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

 

 

 

 

 

Posted in Workouts | Comments Off on 2022 Open Water Season – WK 3 Thursday

2022 Open Water Season – WK 3 – Wednesday

20220706_OW_Beach6

Posted in Workouts | Comments Off on 2022 Open Water Season – WK 3 – Wednesday

2022 Open Water Season – WK 3 Tuesday

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

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2022 Open Water Season – WK 3 – Monday

20220704_OW_Beach6

Posted in Workouts | Comments Off on 2022 Open Water Season – WK 3 – Monday

2022 Open Water Season – WK 2 Sunday

20220703_OW_Beach6

Posted in Workouts | Comments Off on 2022 Open Water Season – WK 2 Sunday

2022 Open Water Season – WK 2 Saturday

20220702_OW_Beach6

Posted in Workouts | Comments Off on 2022 Open Water Season – WK 2 Saturday

2022 Open Water Season – WK 2 Thursday

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

Posted in Workouts | Comments Off on 2022 Open Water Season – WK 2 Thursday

2022 Open Water Season – WK 2 Wednesday

Recovery session

Posted in Workouts | Comments Off on 2022 Open Water Season – WK 2 Wednesday

2022 Open Water Season – WK 2 Tuesday

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

Posted in Workouts | Comments Off on 2022 Open Water Season – WK 2 Tuesday

2022 Open Water Season – WK 2 Monday

T & C Swim Camp Day 10

 

Screenshot_20220627-085654_Connect

Posted in Workouts | Comments Off on 2022 Open Water Season – WK 2 Monday

2022 Open Water Season – WK 1 Sunday

T & C Swim Camp Day 9

 

Screenshot_20220626-091441_Connect

 

 

 

 

 

 

 

 

 

Screenshot_20220626-150950_Connect

Posted in Workouts | Comments Off on 2022 Open Water Season – WK 1 Sunday

Re-Return to the Pool – Week 9 – Friday

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 9 – Friday

Re-Return to the Pool – Week 9 – Thursday

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:

  • 10 x 75 holding pace @ 1:20/1:30
    – Goal swim time 1:05 or under on 1:20
    – Act:  all 1:02-1:04
  • 100 recovery swim

200 cool down

TOTAL: 3000m

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 9 – Thursday

Re-Return to the Pool – Week 9 – Wednesday

Warm Up:  600

  • 600 FS/BK Fins Mix

EN-1/Kick: 1900 / 500

  • 200 BK on 20+ sec rest
  • 200 FS on 20+ sec rest
  • 6 x 50 Fin Kick on 1:00 3x FS, 3x BK
  • 200 FS Pull on 20+ sec
  • 2 x 100 BK on 2:00
  • 3 x 100 FS Pull on 1:45
  • 4 x 50 BK on 1:05
  • 4 x 50 Kick on 1:30, 2x FS, 2x BK
  • 4 x 100 FS on 1:45
  • 4 x 50 FS on 1:00

Swim Down:  200

Total:  3200

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 9 – Wednesday

2022 MSO Provincial Championships Nepean – Day 2

50 Free –  31.00 for 6th

2022_MSO_50FS

 

 

 

 

 

 

 

 

 

 

 

400 Free – 5:26.71 for Gold and a new PB

2022_MSO_400FS

 

 

 

 

 

 

 

 

 

 

 

100 Free – 1:09.71 for 5th

2022_MSO_100FS

Posted in Workouts | Comments Off on 2022 MSO Provincial Championships Nepean – Day 2

2022 MSO Provincial Championships Nepean – Day 1

200 Free – 2:32.51 for Silver

2022_MSO_200FS

 

 

 

 

 

 

 

 

 

 

 

 

50 Back36.24 for Bronze

2022_MSO_50BK

 

 

 

 

 

 

 

 

1500 FS21:48.22 for Gold and a new PB

2022_MSO_1500FS

Posted in Workouts | Comments Off on 2022 MSO Provincial Championships Nepean – Day 1

Re-Return to the Pool – Week 8 – Friday

MSO Provincials – 1 Day Out

Pure Recovery Swim – Warm-up, Swim-down + some pacing

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 8 – Friday

Re-Return to the Pool – Week 8 – Thursday

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 8 – Thursday

Re-Return to the Pool – Week 8 – Wednesday

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 8 – Wednesday

Re-Return to the Pool – Week 8 – Tuesday

MSO Provincials – 4 Days Out

An A.K. Session

Warm Up / Pre Sets:

  • 200 swim warm-up
  • 100 kick
  • 4 x 50 swim sighting @ 1:15
    – Head up breath every 4-5 strokes

***  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  [

  • 400 at 800/1500m pace @ 7:15 / 7:45 / 8:00
  • 300 breathing every 3/5 by 50 @ 5:45 / 6:00 / 6:15
  • 200 negative split (2nd 100 faster than 1st 100) @ 3:15 / 3:45 / 4:00
  • 100 as 25 easy/50 fast/25 easy @ 1:30
  • 2 mins extra recovery
    ]

100 cool down

TOTAL: 3000m

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 8 – Tuesday

Re-Return to the Pool – Week 8 – Monday

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 8 – Monday

Re-Return to the Pool – Week 7 – Sunday

MSO Provincials 6 Days Out

Recovery – Keep Moving Session – 1Hr

Warm Up:  600

  • 600 Fins Swim FS-BK mix

EN-1 / Kick: 650 / 1550

  • 8 x 50 Fin Kick – FS on on 1:00, BK on 55
  • 100 BK on 2:00
  • 4 x 50 FS Pull on 1:00
  • 3 x 100 FS Pull on 2:00
  • 200 FS Pull
  • 5 x 50 Kick on 1:20
  • 50 easy
  • 100 BK on 2:00
  • 4 x 50 FS on 1:00
  • 2 x 100 FS on 2:00
  • 200 FS

Sprint: 100

  • 2 x (25 Fast, 25 easy) on 1:15 1x FS, 1x BK

Swim Down:  200

Total:  3100

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 7 – Sunday

2022 Open Water Season – WK 2 Friday

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

Posted in Workouts | Comments Off on 2022 Open Water Season – WK 2 Friday

Re-Return to the Pool – Week 7 – Friday

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 7 – Friday

Re-Return to the Pool – Week 7 – Thursday

An A.K. session

400 swim warm-up

200 kick

100 build

6 x 50 drill @ 1:00

 

Optional:

2 x

  • 50 build @ 1:00
  • 4 x 25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45
  • 50 fast @ :50
  • 30s extra rest

 

Main Set:

4 x 400 @ 7:20/7:45/8:00

  • #1 as swim smooth – act:  a tough 6:20
  • #2 as negative split – hit the split at around 5:55
  • 3 @ 800m pace  (i.e. 1:25/100 aiming for 5:40)  – another hard 5:55
  • 4 as fast – super hard 6:00
    A definite on training effect & mental practice

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 7 – Thursday

Re-Return to the Pool – Week 7 – Wednesday

Recovery session

Warm Up: 700

  • 600 FS/BK mix
  • 100 IM

EN-1 / Kick: 2000

  • 3 x 100 BK Fins/Paddles on 2:00
  • 4 x 50 BK Fin Kick on 1:00
  • 3 x 100 BK on 2:00
  • 50 easy
  • 3 x 100 FS Fins/Paddles on 1:45
  • 4 x 50 FS Fin Kick on 1:00
  • 3 x 100 FS Pull on 1:45
  • 3 x 100 FS on 1:45
  • 50 easy

EN-1/2: 500

  • 4 x 50 BK on 1:05, Desc 1-4 from 50
  • 50 easy
  • 4 x 50 FS on 1:00, Desc 1-4 from  45
  • 50 easy

Sprint: 200

  • 3 x BK Block Starts
  • 2 x (25 BK Fast from blocks, 25 easy)
  • 2 x (25 walk up dive sprint FS, 25 easy)

Swim Down:  150

Total:  3550

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 7 – Wednesday

Re-Return to the Pool – Week 7 – Tuesday

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 7 – Tuesday

Re-Return to the Pool – Week 7 – Monday

Warm Up:  600

  • 600 FS/BK Fins Mix

EN-1/Kick: 2500

  • 200 BK Fins & Fingers Paddles
  • 200 FS Fins & Finger Paddles
  • 6 x 50 Fin Kick on 1:00 3x FS, 3x BK
  • 200 FS Pull
  • 2 x 100 BK on 2:00
  • 200 FS Pull
  • 3 x 100 FS Pull on 1:45
  • 4 x 50 BK on 1:05
  • 4 x 50 Kick on 1:30, 2x FS, 2x BK
  • 3 x 100 FS on 1:45
  • 4 x 50 FS on 1:00

Sprint: 200

  • 4 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Total:  3500

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 7 – Monday

Re-Return to the Pool – Week 6 – Saturday

An A.K. session

Warm Up: 1600

  • 700 swim mix
  • 100 kick
  • 6 x 75 as 50 drill / 25 swim @ 1:20
    – Descend swim 1-6
  • 4 x 50 DPS with paddles @ 1:10
  • 4 x 25 fast @ 45s
  • 50 easy

Long and smooth; low intensity  1300

  • 400 swim @ 30s rest
  • 2 x 50 pull DPS @ 15s rest
  • 300 swim @ 30s rest
  • 2 x 50 pull DPS @ 15s
  • 200 swim @ 30s rest
  • 2 x 50 pull DPS @ 15s rest
  • 100 swim

EN-1/2:  1000

  • 5 x 100 FS on 1:50, desc 1-5 by 1 sec
  • 100 easy
  • 10 x 50 FS on 1:05, desc in pairs by 1 sec

Swim Down: 300

  • 4 x 75 as 25 kick/50 swim easy @ 20-30s rest between

TOTAL: 4300m

 

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 6 – Saturday

Re-Return to the Pool – Week 6 – Friday

First Georgian Bay Open Water Swim

11C … too cold

1066m

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 6 – Friday

Re-Return to the Pool – Week 6 – Thursday

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 6 – Thursday

Re-Return to the Pool – Week 6 – Wednesday

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:

  • 50 drill choice @ 20s rest
  • 75 swim Build @ 20s rest
  • 25 sprint @ 45s rest

3 Rounds:

  • 3 x 150 negative split @ 2:30/2:45
  • 2 x 100 kick @ 2:30

    2 min recovery in between

150 cool down

TOTAL: 3300m-3600m

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 6 – Wednesday

Re-Return to the Pool – Week 6 – Tuesday

Queen’s U – Recovery Swim

Warm Up:  600

  • 600 FS/BK Fins Mix

EN-1/Kick: 2300

  • 200 BK Fins & Fingers Paddles
  • 200 FS Fins & Finger Paddles
  • 6 x 50 Fin Kick on 1:00 3x FS, 3x BK
  • 200 FS Pull
  • 2 x 100 BK on 2:00
  • 200 FS Pull
  • 3 x 100 FS Pull on 1:45
  • 4 x 50 BK on 1:05
  • 3 x 100 FS on 1:45
  • 4 x 50 FS on 1:00

Swim Down:  100

Total:  3000

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 6 – Tuesday

Post Nationals – Victoria Day Monday

Rest

Posted in Workouts | Comments Off on Post Nationals – Victoria Day Monday

Nationals Day 3 – Sunday

50 Free – 30.43 for 5th

2022_CMSC_Mens50FS_55-59

 

 

 

 

 

50 FS video:  https://youtu.be/ADHo6nIjg3E

 

800 Free – 11:27.55 for Silver and a new PB

2022_CMSC_Mens800FS_55-59

 

 

 

 

 

 

 

 

 

 

 

Posted in Workouts | Comments Off on Nationals Day 3 – Sunday

Nationals Day 2 – Saturday

400 Free – 5:28.58 for Silver and a new PB

2022_CMSC_Mens400FS_55-59

 

 

 

 

 

 

 

 

 

400 FS video:  https://youtu.be/ts5a8VtqskI

 

100 Free – 1:06.89 for 4th place

2022_CMSC_Mens100FS_55-59

 

 

 

 

 

100 FS video:  https://youtu.be/Rj10SlQfWgA

 

Posted in Workouts | Comments Off on Nationals Day 2 – Saturday

Nationals Day 1 – Friday

1500 Free21:58.67 for Gold

Screenshot_20220527-085754_Adobe Acrobat

 

 

 

 

 

 

 

 

 

 

 

 

200 Free2:33.35 for Bronze

Screenshot_20220527-085237_Adobe Acrobat

 

 

 

 

 

200 FS video:  https://youtu.be/QKcH5I9uDy0

 

 

50 Back35.63 for Silver

2022_CMSC_Mens50BK_55-59

 

 

 

 

50 BK video:  https://youtu.be/LnX3Uc0xpEg

 

Posted in Workouts | Comments Off on Nationals Day 1 – Friday

Re-Return to the Pool – Week 5 – Thursday

Nationals 1 Day Out

Easy Swim At PEPS (hopefully) with some pacing

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 5 – Thursday

Re-Return to the Pool – Week 5 – Wednesday

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 5 – Wednesday

Re-Return to the Pool – Week 5 – Tuesday

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):

  • 8 x 50 Free DPS (max 3 kicks underwater off each wall) @ 1:10
    Based on a best 50 FS Push of 35sec
    – 2 @ 60% effort  (DB:  2 @ 75% or 44sec)
    – 2 @ 70% effort  (DB:  2 @ 80% or 42 sec)
    – 2 @ 80% effort  (DB:  2 @ 85% or 40 sec)
    – 2 @ 90+% effort  (DB:  2 @ 90% or <39 sec)
  •  6 x 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: 3100m

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 5 – Tuesday

Re-Return to the Pool – Week 5 – Monday

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 5 – Monday

Re-Return to the Pool – Week 4 – Sunday

Nationals 5 Days Out

Recovery – Keep Moving Session – 1Hr

Warm Up:  600

  • 600 Fins Swim FS-BK mix

EN-1 / Kick: 1400 / 400

  • 4 x 50 Fin Kick on 1:00
  • 100 BK on 2:00
  • 4 x 50 FS Pull on 1:00
  • 2 x 100 FS Pull on 2:00
  • 200 FS Pull
  • 4 x 50 Kick on 1:30
  • 100 BK on 2:00
  • 4 x 50 FS on 1:00
  • 2 x 100 FS on 2:00
  • 200 FS

Sprint: 100

  • 2 x (25 Fast, 25 easy)

Swim Down:  100

Total:  2600

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 4 – Sunday

Re-Return to the Pool – Week 4 – Saturday

Nationals 6 Days Out

Rest Day

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 4 – Saturday

Re-Return to the Pool – Week 4 – Friday

Nationals 7 Days Out

An A.K. Session

(Extra – 600 Fins Swim FS-BK)

200 swim warm-up

6 x 50 Drill:

  • 2 as RAP/LAP
  • 2 as glide drill
  • 2 as scull to 3 full strokes

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 4 – Friday

Re-Return to the Pool – Week 4 – Thursday

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 {

  • 400 FS pull @ 7:20 or 8:20
  • 4 x 100 FS swim fast @ 1:40/1:45/2:00/2:15 (choose pace time)
  • 1 min extra rest
    }
    Results:
    400’s were 6:15 to 6:20
    100’s were 5 at 1:25, 1 at 1:29 and the rest 1:26-1:28
    so a really good session … finally

200 cool down

TOTAL: 3400m

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 4 – Thursday

Re-Return to the Pool – Week 4 – Wednesday

Nationals 9 Days Out

Recovery session

Warm Up: 700

  • 600 FS/BK mix
  • 100 IM

EN-1 / Kick: 2000

  • 3 x 100 BK Fins/Paddles on 2:00
  • 4 x 50 BK Fin Kick on 1:00
  • 3 x 100 BK on 2:00
  • 50 easy
  • 3 x 100 FS Fins/Paddles on 1:45
  • 4 x 50 FS Fin Kick on 1:00
  • 3 x 100 FS Pull on 1:45
  • 3 x 100 FS on 1:45
  • 50 easy

EN-1/2: 500

  • 4 x 50 BK on 1:05, Desc 1-4 from 50
  • 50 easy
  • 4 x 50 FS on 1:00, Desc 1-4 from  45
  • 50 easy

Sprint: 150

  • 2 x (25 BK Fast, 25 easy) on 1:15
  • 50 BK Fast

Swim Down:  200

Total:  3550

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 4 – Wednesday

Re-Return to the Pool – Week 4 – Tuesday

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:

  • 12 x 200 FS best average @ 4:00/4:30/5:15
    as 1 easy / 2 fast
  • Approximate times for the 200’s
    – Round 1:  3:24, 3:08, 3:07
    – Round 2:  3:31, 3:03, 2:58
    – Round 3:  3:31, 3:01, 2:57
    – Round 4:  3:34, 3:07, 3:01

100 cool down

TOTAL: 3500m

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 4 – Tuesday

Re-Return to the Pool – Week 4 – Monday

Nationals – 11 Days Out

Warm Up:  700

  • 600 FS / BK mix
  • 100 IM

EN-1 / Kick: 1600

  • 2 x {
    – 2 x 50 BK on 1:05, swim 50
    – 100 BK on 2:00, swim 1:45
    }
  • 4 x 50 BK Fin Kick on 1:00
  • 2 x {
    – 2 x 50 FS on 1:00, swim 44
    – 100 FS on 1:50, swim 1:30
    }
  • 4 x 50 FS Fin Kick on 1:00
  • 2 x 100 FS on 2:00, swim 1:30
  • 200 FS, swim <3:05

Sprint: 300

  • 4 x (25 Fast, 25 easy) on 1:15  2x BK, 2x FS
  • 50 BK Fast, 50 easy
  • 50 FS Fast, 50 easy)

Swim Down:  200
Total:  2800

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 4 – Monday

Re-Return to the Pool – Week 3 – Friday

An A.K. Session + Weights

Warm Up:  600

  • 300 swim
  • 200 kick
  • 100 pull

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:

  • 200 swim long and smooth
  • 100 breathing every 3
  • 200 pull with paddles
  • 100 br. every 5
  • 200 pull no paddles
  • 100 br. every 5 or 7
  • 200 swim with fins
  • 100 as 2-3-3-2 breaths per 25m

6 x 75 @ 30s rest as

  • Odd as RAP/LAP/Glide
  • Even as 50 drill/25 swim

150 cool down

TOTAL: 2900m

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 3 – Friday

Re-Return to the Pool – Week 3 – Thursday

An A.K. Session

300 warm-up choice

6 x 100 swim w/ paddles @ 2:00/2:30

  • Odd: DPS
  • Even: Technique swim

6 x 50 middle 25m fast (fast turn) @ 1:15

Main Set:  max 1500

15 x 100 @ goal race pace + 20s

  • Goal is to hold exact goal race pace entire time
  • 1st failure = rest next 100 and then continue on
  • 2nd failure = done set
  • FAILURE = 1:31
  • 1500 Goal Race Pace = Swim 1:30 on 1:50

 

3 x 200 long and smooth easy cool down @ 30-45s rest

TOTAL: 3300m

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 3 – Thursday

Re-Return to the Pool – Week 3 – Wednesday

DB Session – Lighter Recovery Oriented session

Warm Up: 700

  • 600 FS/BK mix
  • 100 IM

Recovery: 400

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

EN-1 / Kick: 1600

  • 300 FS Fins with every 4th length BK
  • 6 x 50 Fin Kick on 1:00
  • 4 x 25 BK on 45, swim 25
  • 3 x 50 BK on 1:05, swim 50
  • 2 x 100 BK on 2:00, swim 1:42
  • 50 easy
  • 4 x 25 FS on 45, swim 22
  • 3 x 50 FS on 1:00, swim 44
  • 2 x 100 FS on 1:45, swim 1:30
  • 50 easy

Sprint: 150

  • 2 x (25 BK Fast, 25 easy) on 1:15
  • 50 BK Fast

Swim Down:  200

Total:  3050

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 3 – Wednesday

Re-Return to the Pool – Week 3 – Tuesday

An A.K. Session + WEIGHTS

400 warm-up as

  • 150 swim/100 kick/150 swim build

4 x 100 swim ‘perfect’ technique @ 2:00/2:15

  • Pick one thing to focus on in your stroke and hold that

4 x 50 as 25fast/25easy @ 1:10

Main Set: max 1500

30 x 50 @ goal race pace + 20s

  • Goal is to hold exact goal race pace entire time
  • 1st failure = rest next 100 and then continue on
  • 2nd failure = done set
  • FAILURE = 45+
  • 1500m Goal Race Pace = 44 so 30 x 50m on 1:05
    Actual – mostly 42 … made it to 30

 

4 x 75 cool down as 25 choice/50 easy swim @ 15s rest

TOTAL: 2800m

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 3 – Tuesday

Re-Return to the Pool – Week 3 – Monday

DB session + Weights

Warm Up: 700

  • 600 FS/BK mix
  • 100 IM

Kick:  350

  • 6 x 50 Fin Kick on 1:00 as 2x FS, 2x BK, 2x side switch
  • 50 easy

EN-1: 1600

  • 3 x 100 BK – Fins/Finger Paddles on 2:00
  • 3 x 100 BK on 2:00
  • 50 easy
  • 3 x 100 FS Fins on 1:45
  • 3 x 100 FS Pull on 1:45
  • 3 x 100 FS on 1:45
  • 50 easy

EN-1/2: 450

  • 4 x 50 FS on 1:00, desc by 1 sec each from 45
  • 50 easy
  • 4 x 50 BK on 1:05, desc by 1 sec each from 50

Swim Down:  200
Total:  3,300m

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 3 – Monday

Re-Return to the Pool – Week 2 – Friday

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

  •  5 with pull & paddles
  • 5 with paddles only
  • 5 kick
  • 5 swim smooth

All with 20-30s rest between, focus on good technique

  Option 2:

  • 4 x 200 swim or pull with paddles
    – gently descend pace 1-4 to approximately 75% as your fastest.
    – Pace time = 4:00/4:30/5:00

       20 x 100 as 2 rounds of

  • 2 @ 75% effort     (DB: 1:40)
  • 2 @ 81% effort     (DB: 1:35)
  • 2 @ 87% effort    (DB: 1:30)
  • 2 @ 94% effort    (DB: 1:25)
  • 2 @ best effort Fast   (DB: 1:20)

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 2 – Friday

Re-Return to the Pool – Week 2 – Thursday

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: {

  • 200 free @ 3:30
    – descend:
    1 – 3
    4 – 6
    7 – 9
    AND 3-6-9    (act:  3:07, 3:02, 2:55)
  • 100 free easy @ 2:30 NO ADDITIONAL REST }

100 easy cool down

TOTAL: 3800m

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 2 – Thursday

Re-Return to the Pool – Week 2 – Wednesday

Recovery + Technique

Warm Up: 700

  • 600 FS/BK mix
  • 100 IM

Kick:  400

  • 8 x 50 Fin Kick on 1:00 as 3x FS, 3x BK, 3x side switch
  • 50 easy

EN-1: 1400

  • 6 x (25 FS Drill, 50 FS) on 20 sec rest as
    2 x (LAP, RAP|, Finger Drag, Fist – with Snorkle/Fins
  • 4 x (25 FS Paddles, 25 BK easy) on 20 sec
  • 4 x 25 FS on 45, Smooth DPS
  • 2 x 50 FS on 1:15, swim 44
  • 100 FS, swim 1:30
  • 50 easy
  • 4 x 25 BK on 45
  • 2 x 50 BK on 1:05, swim 50
  • 100 BK swim 1:42
  • 50 easy
  • 3 x 50 IM seq on 1:15
  • 50 easy

LAP:  200

  • 4 x (25 fast, 25 easy) on 1:15 with Fins+paddles

Swim Down:  200

Total:  2900

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 2 – Wednesday

Re-Return to the Pool – Week 2 – Tuesday

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

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 2 – Tuesday

Re-Return to the Pool – Week 2 – Monday

Warm Up: 700

  • 600 FS/BK mix
  • 100 IM

Kick:  300

  • 6 x 50 Fin Kick on 1:00
  • 50 easy

EN-1: 1600

  • 400 FS Fins with every 4th length BK
  • 3 x 50 BK on 1:05, swim 50
  • 2 x 100 BK on 2:00, swim 1:42
  • 200 BK, swim < 3:25
  • 50 easy
  • 3 x 50 FS on 1:00, swim 44
  • 2 x 100 FS on 1:45, swim 1:30
  • 200 FS, swim < 3:05
  • 50 easy

EN-2: 500

  • 4 x 25 BK Fins fast on 1:00
  • 50 easy
  • 50 BK Fast
  • 50 easy
  • 4 x 25 FS Paddles, Fins fast on 1:00
  • 50 easy
  • 50 FS Fast
  • 50 easy

Swim Down:  200

Total:  3300

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 2 – Monday

Re-Return to the Pool – Week 1 – Friday

An A.K session … That I may need to make easy after yesterday

600 warm-up as 2 rounds of:

  • 75 free / 25 back or kick
  • 50 free / 50 back or kick
  • 25 free / 75 back or kick

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):

  • 25 fly-25 bk-25 br-50 best stroke OR
  • 25 head-up free-75 swim fast-25 head-up free

Even:

  • Freestyle smooth with 4-6 kicks off each wall

8 x 50 cool down; 1 swim/1 pull or double arm backstroke @ 10-15s rest

TOTAL: 2900m

 

 

 

 

 

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 1 – Friday

Re-Return to the pool – Week 1 – Thursday

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

 

 

 

 

 

Posted in Workouts | Comments Off on Re-Return to the pool – Week 1 – Thursday

Re-Return to the Pool – Week 1 – Wednesday

Recovery Session

Warm Up: 800

  • 700 FS/BK mix
  • 100 IM

EN-1/Kick: 2100

  • 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x FS, 1x BK
  • 400 FS Fins with every 4th length BK
  • 6 x 50 Fin Kick on 1:00 3x FS, 3x BK
  • 3 x 100 BK on 2:00
  • 3 x 100 FS Pull/Paddles on 1:45
  • 4 x 50 BK on 1:10
  • 4 x 50 FS on 1:05

Swim Down:  200

Total:  3100

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 1 – Wednesday

Re-Return to the Pool – Week 1 – Tuesday

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

 

Posted in Workouts | Comments Off on Re-Return to the Pool – Week 1 – Tuesday

Return to the Pool Week 7 – Wednesday

Warm Up: 800

  • 700 FS/BK mix
  • 100 IM

EN-1/Kick: 2900

  • 400 FS Fins with every 4th length BK
  • 8 x 50 Fin Kick on 1:00 4x FS, 4x BK
  • 3 x 100 BK on 2:00
  • 3 x 100 IM on 2:00
  • 6 x 50 Kick on 1:30 (3x FS, 3x BK)
  • 3 x 100 FS Pull/Paddles on 1:45
  • 3 x 100 FS on 1:45
  • 50 easy
  • 5 x 50 BK on 1:05
  • 50 easy
  • 5 x 50 FS on 1:00

Swim Down:  200

Total:  3900

Posted in Workouts | Comments Off on Return to the Pool Week 7 – Wednesday

Return to the Pool Week 7 – Tuesday

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

Posted in Workouts | Comments Off on Return to the Pool Week 7 – Tuesday

Return to the Pool Week 7 – Monday

Recovery Session

Warm Up: 800

  • 700 FS/BK mix
  • 100 IM

EN-1/Kick: 2000

  • 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x FS, 1x BK
  • 300 FS Fins with every 4th length BK
  • 6 x 50 Fin Kick on 1:00 3x FS, 3x BK
  • 3 x 100 BK on 2:00
  • 3 x 100 FS Pull/Paddles on 1:45
  • 4 x 50 BK on 1:10
  • 4 x 50 FS on 1:05

Swim Down:  200

Total:  3000

Posted in Workouts | Comments Off on Return to the Pool Week 7 – Monday

Masters Spring Forward Invitational – Sun

Etobicoke Olympium

50 Free:  31.75

400 Free:  5:51.45

800 Free:  12:38.78

Posted in Workouts | Comments Off on Masters Spring Forward Invitational – Sun

Masters Spring Forward Invitational – Sat

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)

Posted in Workouts | Comments Off on Masters Spring Forward Invitational – Sat

Return to the Pool Week 6 – Friday

Recovery Session

Warm Up: 800

  • 700 FS/BK mix
  • 100 IM

EN-1/Kick: 1450

  • 3 x 100 BK on 2:00, swim 1:45+
  • 50 easy
  • 5 x 50 Fin Kick on 1:00 3x FS, 2x BK
  • 3 x 100 FS Pull/Paddles on 1:45
  • 50 easy
  • 3 x 50 Kick on 1:30
  • 3 x 100 FS on 1:45
  • 50 easy

Pacing: 400

  • 50 BK at 100 BK speed
  • 50 easy
  • 50 FS at 100 FS speed
  • 50 easy
  • 25 BK at 50 BK speed
  • 75 easy
  • 25 FS at 50 FS speed
  • 75 easy

Swim Down:  200

Total:  2850

Posted in Workouts | Comments Off on Return to the Pool Week 6 – Friday

Return to the Pool Week 6 – Thursday

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

Posted in Workouts | Comments Off on Return to the Pool Week 6 – Thursday

Return to the Pool Week 6 – Wednesday

Recovery Session

Warm Up: 800

  • 700 FS/BK mix
  • 100 IM

EN-1/Kick: 1800

  • 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x FS, 1x BK
  • 400 FS Fins with every 4th length BK
  • 6 x 50 Fin Kick on 1:00 3x FS, 3x BK
  • 3 x 100 FS Pull/Paddles on 1:45
  • 2 x 50 BK on 1:15
  • 100 BK
  • 2 x 50 FS on 1:10
  • 100 FS

Sprint: 100

  • 2 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Total:  2900

Posted in Workouts | Comments Off on Return to the Pool Week 6 – Wednesday

Return to the Pool Week 6 – Tuesday

An A.K. Long and Smooth session (plus a bit)

Warm Up: 800

  • 300 as 75 free / 25 not free
  • 400 FS/BK mix
  • 100 IM

10 x 50 drill @ 1:20 (500m)

  • Side kick
  • Single arm swimming
  • 1, 2, 3 pull (high elbow)
  • choice
  • choice

2 rounds: 1600m

  • 2 x 100 smooth @ 1:45
  • 200 @ 1500m pace @ 3:30
  • 2 x 100 smooth @ 1:45
  • 200 @ 800m pace @ 3:30
  • Extra 60s rest

Sprint: 100

  • 2 x (25 fast, 25 easy)

200 cool down

TOTAL: 3200m

Posted in Workouts | Comments Off on Return to the Pool Week 6 – Tuesday

Return to the Pool Week 6 – Monday

An A.K. session

Warm Up:  900m

  • 200 warm-up
  • 6 x 75 as 25 drill / 50swim build @ 1:30
  • 5 x 50 kick descend 1-5 @ 1:30/1:45

 

Option 1:  3500m

  • 5 x 100 swim @ 1:45/1:50
  • 4 x 200 swim @ 3:30/3:40
  • 3 x 300 swim @ 5:15/5:30
  • 2 x 400 swim @ 7:00/7:20
  • 1 x 500 swim @ 8:45/9:10

Option 2:  1600m

  • 4 x 100 swim descend 1-4 @ 1:50
  • 400 swim strong (75-80% effort) @ 8:00
  • 4 x 100 swim 400m pace @ 2:00
  • 400 best effort (90+%)

100 cool down

TOTAL: 2600m-4400m

Posted in Workouts | Comments Off on Return to the Pool Week 6 – Monday

Return to the Pool Week 5 – Friday

An A.K. Session – plus weights

Pre-Warm-up Warm-Up: 600m

  • 50 FS, 50 BK
  • 2 x (25 FS, 25 BK)
  • 2 x (50 FS, 50BK)
  • 100 FS, 100 BK

Warm-Up: 900m

  • 200 choice
  • 200 kick
  • 100 as 50 back or breast/50 freestyle
  • 4 x 100 as rolling 25 fast @ 1:45/2:00

 

Ramp-Up for the Main: 800m

4 x 200 swim @ 3:45

  • Drill/swim by 50
  • DPS
  • Pull with paddles strong
  • 75 smooth/25 fast twice through

 

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

Posted in Workouts | Comments Off on Return to the Pool Week 5 – Friday

Return to the Pool Week 5 – Wednesday

Noon Session

Warm Up:  800m

Continuous

  • 4 x (25 FS, 25 BK)
  • 2 x (50 FS, 50 BK)
  • 150 FS
  • 150 BK
  • 100 IM

EN-1 / Kick:  2100m

  • 200 BK Fins on 20 sec
  • 200 FS Fins on 20 sec
  • 6 x 50 Fins kick on 1:00 (3x FS, 3x BK)
  • 50 easy
  • 2 x 100 BK on 2:00
  • 2 x 100 FS Pull on 1:45
  • 2 x 100 FS on 1:45
  • 4 x 50 Kick on 1:30 (2x FS, 2x BK)
  • 50 easy
  • 4 x 50 BK on 1:05
  • 50 easy
  • 4 x 50 FS on 1:00
  • 50 easy

Sprint: 200

  • 4 x (25 Fast, 25 easy) on 1:15

Swim Down:  200m

Total:  3300m

Posted in Workouts | Comments Off on Return to the Pool Week 5 – Wednesday

Return to the Pool Week 5 – Tuesday

A.K. Session + weights

Warm Up: 1500

  • 500 choice warm up
  • 4×50 drill @ 1:20
  • 100 swim breathing every 3 @ 1:50
  • 4×50 kick @ 1:30 (descend 1-4)
  • 100 swim DPS @ 1:50
  • 4×50 swim descend 1-4 @ 1:10
  • 200 easy choice

 

Main Set: 2300

2 times through: (DB 1st time FS, 2nd time BK)

  • 4 x 200 broken (100 easy in between each 200)
    – #1  100/50/50
    – 100 easy

    – #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

 

 

 

 

Posted in Workouts | Comments Off on Return to the Pool Week 5 – Tuesday

Return to the Pool Week 5 – Monday

Warm Up:  800 (continuous)

  • 4 x (25 FS, 25 BK)
  • 2 x (50 FS, 50 BK)
  • 150 FS
  • 150 BK
  • 100 IM

A.K. sets

EN-1 / Kick:  900

  • 4 x 75 as (25 drill/50 swim build @ 20s rest )
  • 200 swim smooth breathing every 3/5 by 50m @ 30s rest
  • 4 x 25 kick fast @ 20s rest
  • 200 breathing every 5/7 by 50m @ 30s rest
  • 4 x 25 resistance kick @ 20s rest

EN-1/2: 1350m

Swim or pull, paddles optional:

  • 3 x 150 FS –  first 50 fast @ 20-30s rest
  • 3 x 150 FS –  middle 50 fast @ 20-30s rest
  • 3 x 150 FS –  last 50 fast @ 20-30s rest

Kick: 400

  • 4 x 25 kick fast @ 20s rest
  • 200 breathing every 5/7 by 50m @ 30s rest
  • 4 x 25 resistance kick @ 20s rest

Speed Addition:

  • 4 x (25 Fast, 25 Easy) on 1:15 2x FS, 2x BK
  • 50 FS as middle 25 Fast
  • 50 FS as last 25 Fast

Swim Down:  250 easy

TOTAL: 3250m

Posted in Workouts | Comments Off on Return to the Pool Week 5 – Monday

Return to the Pool Week 4 – Friday

Recovery Session

Warm Up:  800 (continuous)

  • 4 x (25 FS, 25 BK)
  • 2 x (50 FS, 50 BK)
  • 150 FS
  • 150 BK
  • 100 IM

EN-1 / Kick:  1900

  • 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) on 15 sec
  • 200 FS Pull on 20 sec
  • 3 x 100 BK on 2:00, swim 1:45
  • 2 x (100 Fin Kick on 20 sec, 50 Fin Kick on 15 sec)  (1x FS, 1x BK)
  • 3 x 100 FS Pull on 1:45
  • 50 easy
  • 3 x 100 FS on 1:45
  • 50 easy

EN-2:  950

  • 6 x 50 IM Seq on 1:10
  • 50 easy
  • 5 x 50 BK on 1:05
  • 50 easy
  • 5 x 50 FS on 1:00
  • 50 easy

Speed:  200

  • 4 x (25 Fast, 25 Easy) on 1:15

Swim Down:  200

Posted in Workouts | Comments Off on Return to the Pool Week 4 – Friday

Return to the Pool Week 4 – Thursday

800 & 100m Time Trial – plus weights

An A.K. Orchestration

Warm Up:

  • 200 Swim
  • 4 x 50 Drill on 15 sec
  • 3 x 100 Kick descending 1-3 on 30 sec
  • 200 FS Pull on 30 sec, Long and Smooth
  • 200 FS DPS (distance per stroke) on 30 sec
  • 200 FS breathing every 3/5 by 50’s
  • 150 easy

Time Trial Prep:

  • 4 x 100 FS on 1:50, swim 1:32  (act:  1:32, 1:33, 1:34, 1:33)
  • 250 easy mix

800 FS Time Trial:  12:56

  • 200 easy mix

100 FS Time Trial:  1:14

  • 400 Swim Down

Total:  3750

 

Posted in Workouts | Comments Off on Return to the Pool Week 4 – Thursday

Return to the Pool Week 4 – Wednesday

Warm Up:  800m

Continuous

  • 4 x (25 FS, 25 BK)
  • 2 x (50 FS, 50 BK)
  • 150 FS
  • 150 BK
  • 100 IM

EN-1 / Kick:  2850m

  • 50 Scull
  • 200 FS Fins on 20 sec rest
  • 6 x 50 Fins kick on 1:00 (3x FS, 3x BK)
  • 50 easy
  • 50 scull
  • 200 BK Fins & Paddles for technique on 20 sec
  • 2 x 100 FS Pull with Paddles on 1:45
  • 4 x 50 Kick on 1:30 (2x FS, 2x BK)
  • 50 easy
  • 3 x 100 BK on 2:00
  • 3 x 100 FS on 1:45
  • 50 easy
  • 2 x (3 x 50 IM Seq – FL-BK, BK-BR, BR-FS) on 1:05
  • 50 easy
  • 5 x 50 BK on 1:05
  • 50 easy
  • 5 x 50 FS on 1:00

Swim Down:  200m

Total:  3850m

Posted in Workouts | Comments Off on Return to the Pool Week 4 – Wednesday

Return to the Pool Week 4 – Tuesday

400 FS and 200 FS –>Time Trial

An A.K. orchestration

Warm Up:

  • 100 swim
  • 100 kick
  • 100 pull
  • 4 x 50 swum as (25 Strong, 25 easy) on 1:15

Time Trial Prep:

  • 400 FS on 1:00 rest long and smooth
  • 100 Drill on 45 sec rest
  • 300 easy
  • 3 x 100 FS at target 400 pace [1:31], on 1:45 / 1:50  (act:  1:31, 1:31, 1:31)
  • 100 easy
  • 2 x 100 FS at target 400 pace on 1:50  (act:  1:31, 1:31)
  • 275 easy

400 FS Time Trial:   6:09

  • 200 easy

200 FS Time Trial:  2:52

Swim Down:  400

Total:  3300m

Posted in Workouts | Comments Off on Return to the Pool Week 4 – Tuesday

Return to the Pool Week 4 – Monday

Prep session for Time-Trial-Tuesday

Warm Up: 800

  • 4 x (25 FS, 25 BK)
  • 2 x (50 FS, 50 BK)
  • 150 FS
  • 150 BK
  • 100 IM

EN-1 / Kick: 1500

  • 8 x 50 Fin Kick on 1:00 (4x FS, 4x BK)
  • 2 x 200 FS Fins on 3:30
  • 4 x 50 Kick on 1:30
  • 50 easy
    Pacing for 400:
  • 4 x 50 FS on 1:00, swim 45
  • 50 easy
  • 2 x 100 FS on 2:00, swim 1:31

Swim Down:  300

Total:  2600m

Posted in Workouts | Comments Off on Return to the Pool Week 4 – Monday

Return to the Pool Week 3 – Friday

Swim + Weights

Warm Up:  700m

Continuous

  • 4 x (25 FS, 25 BK)
  • 2 x (50 FS, 50 BK)
  • 100 FS
  • 100 BK
  • 100 IM

EN-1 / Kick:  2500m

  • 400 FS Fins with every 4th length BK
  • 6 x 50 Fins kick on 1:00 (3x FS, 3x BK)
  • 4 x 100 BK Fins & Paddles for technique on 1:45
  • 4 x 100 FS Pull with Paddles on 1:45
  • 50 easy
  • 5 x 50 BK on 1:10
  • 50 easy
  • 2 x (3 x 50 IM Seq – FL-BK, BK-BR, BR-FS) on 1:05
  • 50 easy
  • 5 x 50 FS on 1:00
  • 50 easy

Speed:  300m

  • 50 BR fast, 50 easy  [act 50 sec]
  • 50 BK fast, 50 easy  [act 42 sec]
  • 50 FS fast, 50 easy  [act 35]

Swim Down:  100m

Total:  3600m

 

Posted in Workouts | Comments Off on Return to the Pool Week 3 – Friday

Return to the Pool Week 3 – Thursday

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

Posted in Workouts | Comments Off on Return to the Pool Week 3 – Thursday

Return to the Pool Week 3 – Wednesday

Recovery session

Warm Up:. 700m continuous

EN-1 /Kick: 1800

  • 2 x 100 BK fins
  • 2 x 100 FS fins
  • 4 x 50 fin kick
  • 2 x 100 FS Pull Paddles
  • 2 x 100 BK
  • 3 x 50 IM seq
  • 3 x 50 BK
  • 4 x 50 FS
  • 6 x (25 fast seq, 25 easy seql

Swim Down: 100

Posted in Workouts | Comments Off on Return to the Pool Week 3 – Wednesday

Return to the Pool Week 3 – Tuesday

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

Posted in Workouts | Comments Off on Return to the Pool Week 3 – Tuesday

Return to the Pool Week 3 – Monday

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

 

Posted in Workouts | Comments Off on Return to the Pool Week 3 – Monday

Return to the Pool Week 2 – Friday

1850m + weights

Posted in Workouts | Comments Off on Return to the Pool Week 2 – Friday

Return to the Pool Week 2 – Thursday

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

 

 

 

Posted in Workouts | Comments Off on Return to the Pool Week 2 – Thursday

Return to the Pool Week 2 – Wed

Recovery Swim

Warm Up:  700

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick:  2500

  • 400 FS Fins, every 4th length BK on 30 sec rest
  • 2 x 200 BK Fins on 20 sec rest
  • 4 x 50 Fin Kick on 1:00
  • 2 x 200 FS Pull/Paddles on 20 sec rest
  • 4 x 50 Kick on 1:30
  • 50 easy
  • 3 x 100 BK on 2:00 (??)
  • 50 easy
  • 3 x 100 FS  on 1:45
  • 4 x (25 Fast, 25 Easy) on 1:15

Swim Down:  100
Total:  3300

Posted in Workouts | Comments Off on Return to the Pool Week 2 – Wed

Return to the Pool Week 2 – Tues

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

 

 

 

 

 

Posted in Workouts | Comments Off on Return to the Pool Week 2 – Tues

Return to the Pool Week 1 – Fri

2300m

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Return to the Pool Week 1 – Thurs

2800m

Posted in Workouts | Comments Off on Return to the Pool Week 1 – Thurs

Return to the Pool Week 1 – Wed

2850m

Posted in Workouts | Comments Off on Return to the Pool Week 1 – Wed

Return to the Pool Week 1 – Mon

2400m

Brutal being out of the water for a couple months

Posted in Workouts | Comments Off on Return to the Pool Week 1 – Mon

2022 Racing Season – General Prep – WK 12 Friday

Warm Up:  600 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)

EN-1: 1200 (24 min)

  • 3 x 100 BK on 2:00, swim <1:45
  • 3 x 100 FS Pull on 1:45, swim <1:30
  • 3 x 100 IM on 2:00, swim <1:45
  • 3 x 100 FS on 1:45, swim <1:30
  • 50 easy

Speed: 150  (3 min)

  • 100 FS for time for time,  50 easy   (act:  1:14)

Kick:  100  (5 min)

  • 2 x 50 Fin Kick on 1:00

EN-2  250 (5 min)

  • 2 x 50 FS on 1:00, Desc 1-4

Speed:  100  (2 min)

  • 50 FS for time,  50 easy   (act:  33 sec)

Sprint: 50  (1 min)

  • 25 BK Fast, 25 Easy

Swim Down:  150
Total:  2550

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 12 Friday

2022 Racing Season – General Prep – WK 12 Thursday

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:
2021_12_16_XmasTreeSplits

 

 

 

 

 

 

 

 

 

 

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+)

 

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 12 Thursday

2022 Racing Season – General Prep – WK 12 – Wed

Recovery Swim + Weights + Curve

Warm Up:  500 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 50 FS, 50 BK

EN-1 / Kick:  2050  ( 40 min)

  • 400 FS Fins, every 4th length BK on 30 sec rest  (7min)
  • 2 x 200 BK Fins on 20 sec rest  (7 min)
  • 2 x 200 FS Pull/Paddles on 20 sec rest (7 min)
  • 3 x 100 BK on 2:00, swim <1:45   (6 min)
  • 3 x 100 FS  on 1:45, swim 1:29    (6 min)
  • 5 x 50 FS Fin Kick on 1:00  (7 min)

Swim Down:  150
Total:  2700

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 12 – Wed

2022 Racing Season – General Prep – WK 12 Tuesday

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

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 12 Tuesday

2022 Racing Season – General Prep – WK 12 Monday

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  [

  • 300 FS Pull breathing 3/5/7 by 100’s
  • 4 x 150 FS descending 1-4 ON 40s-30s-20s rest
  • 100 easy between the 1st & 2nd
    ]

Added Speed Work:

2 x  [

  • 4 x 25 FS on 30, swim 19 sec
  • 15 sec extra rest
  • 50 FS, swim 39 sec    (300)
    ]

3 x [

  • mid-pool to wall and back floating start sprint
  • mid-pool to wall and back easy    (150)
    ]

3 x [

  • mid-pool floating Face In, fin drop, sprint to the wall
  • easy swim back to mid-pool    (75)
    ]

4 x 50 cool down as 25 free/25 double arm back or easy choice @ 20s rest

TOTAL: 4125m

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 12 Monday

2022 Racing Season – General Prep – WK 11 Friday

Swim + Weights  + Curve … end of a needed Recovery Week

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1:  1100 (22 min)

  • 2 x 50 BK on 1:05, swim 50
  • 2 x 100 BK on 2:00, swim 1:45
  • 200 BK, swim 3:35 (act:  3:20 !!)
  • 50 Scull
  • 2 x 50 FS Pull on 1:00, swim 40
  • 2 x 100 FS Pull on 1:45, swim 1:25
  • 200 FS Pull, swim <3:00
  • 50 Scull

Kick:  300 (10 min)

  • 6 x 50 Kick on 1:30 (3x FS, 3x BK)
  • 50 easy

EN-2:  300 (8 min)

  • 3 x 50 BK on 1:05
  • 50 easy
  • 3 x 50 FS on 1:00

Sprint:  150

  • 50 FS Fast, 50 easy
  • 25 BK Fast, 25 easy

Swim Down:  200 100

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 11 Friday

2022 Racing Season – General Prep – WK 11 Thurs

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

Recovery:  400  (9 min)

  • FS:  25 Kick, 50 Swim, 25 Kick, 50 Swim
  • 50 Scull
  • BK:  25 Kick, 50 Swim, 25 Kick, 50 Swim
  • 50 Scull

EN-1 /  Kick: 1000   (18 min)

  • 400 FS Fins, every 4th length BK on 20 sec rest
  • 200 BK on 20 sec rest
  • 200 FS Pull on 20 sec rest
  • 2 x 100 Fin Kick on 2:00 (1x FS, 1x BK)

EN-2: 600 (12 min)

  • 5 x 50 FS on 1:00
  • 50 easy
  • 5 x 50 BK on 1:05

Sprint:  100

  • 2 x (25 Fast, 25 Easy)

Swim Down:  200 100

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 11 Thurs

2022 Racing Season – General Prep – WK 11 Wed

Swim + Weights + Curve

Needs to be a recovery week

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick:  1300  ( 29 min)

  • 4 x 100 BK on 2:00, swim <1:45  (9 min)
  • 4 x 100 FS Pull / Paddles on 1:45, swim 1:27 (8 min)
  • 5 x 50 FS Fin Kick on 1:00  (5 min)
  • 2 x 100 IM on 2:00  (5 min)
  • 50 easy

400 FS Race Pace Work:  150 (3 min)

  • 4 x 25 FS on 30, swim 19
  • plus 15 sec rest
  • 50 FS, swim 39

Swim Down:  100

Total:  2250m

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 11 Wed

2022 Racing Season – General Prep – WK 11 Tues

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

 

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 11 Tues

2022 Racing Season – General Prep – WK 11 Mon

Early to accommodate ‘knee lube shot’ & Long

Warm Up:  600 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)

Focus: 500m  (11 min)

  • 4 x 50 drill on 1:10
  • 2 x 100 FS long and smooth on 20s rest
  • 2 x 50 FS DPS w/ Fins on 15s rest

EN-1/2:  1300  (37 min)

12 x 50 FS DPS swim with fins and paddles as:

  • 3 x 50 on 1:20 at 70% effort  (DB ~ 42)
  • 3 x 50 on 1:20 at 75% effort  (DB ~ 40)
  • 3 x 50 on 1:10 at 80% effort  (DB ~ 38)
  • 3 x 50 on 1:10 at 85+% effort (DB ~ 37)
    Hold stroke count the entire time
  • 4 x 50 FS – No equipment on 20s rest
    (DB aim ~40 on 60sec)
    (**Lowest stroke count possible, fastest time**)
  • 2 x 100 DPS on 30s rest hold stroke count from 50’s, strong
    (DB aim 1:25 on 1:55)
  • 200 FS DPS
  • 100 easy

Kick:  350  (7 min)

  • 6 x 50 Fin Kick on 1:00
  • 50 easy

400 FS Race Pace Work:  1200 (25 min)

  • 2 x [
    – 4 x 25 FS on 30, swim 19
    – plus 15 sec rest
    – 50 FS, swim 39
    – 50 easy ]
  • 2 x [
    – 4 x 50 FS on 1:15, swim 39
    – plus 15 sec rest
    – 100 FS, swim 1:19   (Act: 2nd time: 5o’s all 39, 100 1:22)
    – 100 easy ]

Kick:  200  (6 min)

  • 4 x 50 Kick on 1:30

Swim Down:  100

Total: 4,250

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 11 Mon

2022 Racing Season – General Prep – WK 10 Friday

1 Hour – with 400 FS Test Set

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1:  600m  (12min)

  • 2 x 100 BK on 2:00
  • 2 x 50 BK on 1:05
  • 2 x 100 FS Pull/Paddles on 1:45
  • 2 x 50 FS on 1:00

Speed Up:  100  (4 min)

  • 4 x 25 FS Fast on 45 sec
  • 50 easy

Test set for 400 FS: 600m  (20 min)

  • 4 x 100 FS, Swim BEST AVG – ON 4:00 – Target: 1:17
    no active recovery between 100’s
  • 200 Active Recovery

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

  • 25 BK Sprint, 25 easy

Swim Down:  200

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 10 Friday

2022 Racing Season – General Prep – WK 10 Thurs

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1/2:  1350 (24 min)

  • 3 x 100 FS on 1:45, swim 1:30 (5.5 min)
  • 200 FS Fins on 3:15, swim 3:00 (3.5 min)
  • 3 x 100 FS on 1:40, swim 1:27 (5 min)
  • 200 FS Pull/Paddles on 3:15, swim 3:00 (3.5 min)
  • 3 x 100 FS on 1:35, swim 1:25 (5 min)
  • 50 easy

Kick: 200  (7 min)

  • 4 x 50 Kick on 1:25 (6 min)
  • 50 easy

EN-2:  300 (6 min)

  • 6 x 50 FS on 1:00 *Last one fast*

Sprint:  150  (3min)

  • 50 FS All Out, 50 easy
  • 25 FS All Out,  25 Easy

Swim Down:  50

Total:  2400

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 10 Thurs

2022 Racing Season – General Prep – WK 10 Wed

Swim + Weights + Curve

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick:  2000  ( 42 min)

  • 5 x 100 BK on 2:00, swim <1:45  (10 min)
  • 5 x 100 FS Pull / Paddles on 1:45, swim 1:27 (10 min)
  • 5 x 50 FS Fin Kick on 1:00  (7 min)
  • 50 easy
  • 4 x 100 IM on 2:00  (8 min)
  • 3 x 50 FS on 1:00, swim 40  (3 min) ** last one all out ** (act:  36)

Swim Down:  150

Total

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 10 Wed

2022 Racing Season – General Prep – WK 10 Tues

Early long session – by A.K.

Warm  Up: 1500m

  • 300 swim
  • 200 kick [as 50 FS, 50 BR, 50 FS, 50 BK]
  • 6 x 50 FS & BK drills
  • 4 x {
    – 50 FS on 1:00
    – 50 BK on 1:05
    ** Descend each pair 1-4 by 1 sec min ** }
  • 3 x 100 swim strong on 1:35
    ** target strong swim with 5-10 sec rest pace **

Main Set (1min rest between rounds):

3 x {   1200

  • 75 FL on 1:40
  • 25 FL – 50 BK on 1:40
  • 50 FK – 25 BR on 1:40
  • 50 BR – 25 FS on 1:40
  • 100 FS Fast on 1:40
  • 1 min rest }

–  100 Active Recovery

2 x {  800

  • 75 FS on 1:30
  • 25 Kick – 50 FS on 1:35
  • 50 Kick – 25 FS on 1:40
  • 75 Kick on 1:45
  • 100 FS Fast on 1:40
  • 1 min rest
    ** 1st round FS Kick, 2nd BK Kick  }

Swim Down:  200

Total 3800m

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 10 Tues

2022 Racing Season – General Prep – WK 10 Monday

Swim + Weights + Curve

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1:  1700 (34 min)

  • 5 x 100 FS on 1:45 (9 min)
  • 3 x 50 Kick on 1:20 (4.5 min)
  • 5 x 100 FS Pull / Paddles on 1:40 (9 min)
  • 3 x 50 Kick on 1:20 (4.5min)
  • 3 x 100 FS on 1:35 (5 min)
  • 100 Active Recovery (2 min)

EN-2:  300 (6 min)

  • 6 x 50 on 1:00 [3x FS, swim 40 + 3x BK swim 46]

Swim Down:  200

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 10 Monday

2022 Racing Season – General Prep – WK 9 Friday

Swim + Weights + Curve

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1: 1000 (19 min)

  • 2 x 100 BK on 2:00, swim <1:45
  • 3 x 100 FS Pull on 1:45, swim <1:30
  • 2 x 100 IM on 2:00, swim <1:45
  • 3 x 100 FS on 1:45, swim <1:30

Kick:  150  (6 min)

  • 3 x 50 Kick on 1:30
  • 50 easy

EN-2  300 (6 min)

  • 5 x 50 FS on 1:00, swim BEST AVG – 40 sec target
  • 50 easy

Kick:  150  (6 min)

  • 3 x 50 Kick on 1:30
  • 50 Easy

Sprint: 100  (3 min)

  • 2 x (25 Fast, 25 Easy) on 1:15

Swim Down:  200
Total:  2600

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 9 Friday

2022 Racing Season – General Prep – WK 9 Thursday

Noon Swim “Easy” + Bike Trainer

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick:  1950 (40 min)

  • 400 FS Fins with every 4th length BK on 20+ sec rest
  • 4 x 100 BK Fins on 1:45
  • 4 x 100 FS Fins on 1:45
  • 3 x 50 Kick on 1:30
  • 50 easy
  • 4 x 100 FS Pull/Paddles on 1:45
  • 3 x 50 Kick on 1:30

Swim Down:  200

Total:  2850

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 9 Thursday

2022 Racing Season – General Prep – WK 9 Wednesday

Noon Swim + Weights + Curve

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick: 1300  (25min)

  • 3 x 100 BK on 2:00
  • 2 x 100 FS on 1:45, swim <1:28
  • 3 x 50 Fin Kick on 1:00
  • 3 x 100 IM on 2:00
  • 2 x 100 FS on 1:45, swim <1:28
  • 3 x 50 Fin Kick on 1:00

EN-2:  900 (17min)

  • 2 x (2 x 50 FS on 1:00, swim 40, 100 FS on 1:45, swim 1:25)
    (both 100’s 1:24)
  • 50 easy
  • 2 x (2 x 50 BK on 1:00, swim 47, 100 BK on 2:00, swim 1:37
    (act:  tough first round – better kick from the hip in the 2nd
    1:44 for the 100 first, 1:39 for the second)

Swim Down:  200
Total:  3100

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 9 Wednesday

2022 Racing Season – General Prep – WK 9 Tuesday

AK Session

Warm Up:  600

  • 300  (swim/kick/drill mix)
  • 3 x 100 on 1:35, make it hard

Main Set:  3500m

  • 5 x [
    – 400 pull on 7:00, swimming 75% (6:00 to 6:15) #1,3,5 Paddles, #2,4 no paddles
    – 3 x 100 swim on 1:40, swim <1:30 SOLID
    – Extra 1 min rest
    ]

300 swim down

TOTAL: 4,400m

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 9 Tuesday

2022 Racing Season – General Prep – WK 9 Monday

Noon Swim + Weights + Curve

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick: 1250 (25min)

  • 200 BK fins on 3:15
  • 200 FS Fins on 3:15
  • 200 FS Pull on 3:15
  • 2 x 200 FS on 3:30
  • 5 x 50 Fin Kick on 1:00

EN-2: 350  (8min)

  • 7 x 50 on 1:00, 4x FS, 3x BK
  • 50 easy

Sprints: 200 (5min)

  • 4 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 9 Monday

2022 Racing Season – General Prep – WK 8 Friday

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1: 750  ( 15 min)

  • 3 x 100 BK Fins on 1:45
  • 3 x 100 FS Pull/Paddles on 1:45
  • 3 x 50 Fin Kick on 1:00

EN-1/2:  1000+ (act 1050)

  • 50’s of FS on 1:01
    Start on Red Top, then Red 1:01, 1:02, 1:03 …
    Each 50 must finish before Red Top
    Starts aerobic … builds to get the 50’s done on time.
  • 20 complete, failed on 21

Swim Down:  200

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 8 Friday

2022 Racing Season – General Prep – WK 8 Thurs

Warm Up:  700 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick: 900 (19min)

  • 2 x 100 BK on 2:00, swim <1:45
  • 3 x 100 FS on 1:45, swim 1:30
  • 2 x 100 IM on 2:00
  • 4 x 50 Kick on 1:20
  • 50 easy

EN-2: 300  (6min)

  • 5 x 50 on 1:00, 3x FS, 2x BK
  • 50 easy

Sprints:  100  (3min)

  • 2 x (25 Fast, 25 easy) on 1:15

Test set for 200 FS: 200m {8min}

  • 4 x 50 FS, Swim BEST AVG – ON 2:00
    No active recovery between 50’s

Results:
#1   
   (Previous: 35)
#2    
  (Previous: 35)
#3      (Previous: 35)
#4      (Previous: 35)

Add-Up 200 FS  =   (Previous: 2:20 )

Swim Down:  200

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 8 Thurs

2022 Racing Season – General Prep – WK 8 Wed

Warm Up:  600 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1: 1000 (20 min)

  • 2 x 100 BK Fins on 1:45
  • 2 x 100 FS Fins on 1:45
  • 4 x 50 Fin Kick on 1:00
  • 2 x 100 BK on 2:00
  • 2 x 100 FS on 1:45

EN-2:  500  (10min)

  • 3 x 50 BK on 1:05, desc 1-3 by 1 sec from 48
  • 3 x 50 FS Pull on 1:00, desc 1-3 by 1 sec from 42
  • 3 x 50 FS on 1:00, desc 1-3 by 1 sec from 42
  • 50 easy

Swim Down:  100

Total:  2200

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 8 Wed

2022 Racing Season – General Prep – WK 8 Tues

An AK time trial session

Warm-up

  • 200 swim
  • 4x 25 kick, 25 drill, 25 swim
  • 4x 50 FS desc 1-4 on 1:10
  • 4x 100 FS pull on 2:00 – perfect stroke
  • 500 mix easy swim

Time Trials:

  • 800 FS for time (act 12:22)
  • 300 active recovery
  • 100 FS for time (act 1:14)
  • 200 active recovery
  • 50 BK for time (act: 40)

Swim Down: 200

2021_11_16_800TT

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 8 Tues

2022 Racing Season – General Prep – WK 8 Monday

Warm Up:  600 (15 min)

  • 4 x (25 FS, 25 BK)
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1: 1000 (20 min)

  • 200 BK Fins on 3:30
  • 200 FS Fins on 3:15
  • 4 x 50 Fin Kick on 1:00
  • 2 x 100 BK on 2:00
  • 2 x 100 FS Pull on 1:45

EN-2: 700  (13 min)

  • 2 x 50 BK on 1:00, swim 47
  • 2 x 100 BK on 2:00, swim <1:40
  • 50 easy
  • 2 x 50 FS on 1:00, swim 42
  • 2 x 100 FS on 1:45, swim 1:26
  • 5- easy

LAP: 200  (5min)

  • 4 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 8 Monday

2022 Racing Season – General Prep – WK 7 Fri

Plan: Easy plus a bit of work – 50’s on 1:01

Warm Up:  700 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1: 750  ( 15 min)

  • 3 x 100 BK Fins on 1:45
  • 3 x 100 FS Pull/Paddles on 1:45
  • 3 x 50 Fin Kick on 1:00

EN-1/2:  1000+

  • 50’s of FS on 1:01
    Start on Red Top, then Red 1:01, 1:02, 1:03 …
    Each 50 must finish before Red Top
    Starts aerobic … builds to get the 50’s done on time.

Swim Down:  200

 

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2022 Racing Season – General Prep – WK 7 Wed

Plan: very easy swim

Warm Up:  700 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1: 1850  (35min)

  • 3 x 100 BK Fins on 1:45
  • 3 x 100 FS Fins on 1:45
  • 3 x 50 Kick Fins on 1:00
  • 50 easy
  • 4 x 100 FS Pull / Paddles on 1:45
  • 50 easy
  • 6 x 50 BK on 1:05
  • 6 x 50 FS on 1:00

Swim Down:  200

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 7 Wed

2022 Racing Season – General Prep – WK 6 Friday

1 Hour – with 400 FS Test Set

Warm Up:  700 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1:  600m  (12min)

  • 2 x 100 BK on 2:00
  • 2 x 50 BK on 1:05
  • 2 x 100 FS Pull/Paddles on 1:45
  • 2 x 50 FS on 1:00

Speed Up:  100  (4 min)

  • 4 x 25 FS Fast on 45 sec
  • 50 easy

Test set for 400 FS: 600m  (20 min)

  • 4 x 100 FS, Swim BEST AVG – ON 4:00 – Target: 1:18
    no active recovery between 100’s
  • 200 Active Recovery

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

  • 25 BK Sprint, 25 easy

Swim Down:  200

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 6 Friday

2022 Racing Season – General Prep – WK 6 Thurs

1 Hr + Weights – with 200 BK Test Set

Warm Up:  700 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick: 1300    (23min)

  • 4 x 100 BK Fins on 1:45, swim 1:30
  • 2 x 50 BK Fin Kick on 1:00
  • 50 easy
  • 3 x 100 FS Fins on 1:45
  • 3 x 100 FS Pull/Paddles on 1:45
  • 2 x 50 FS Fin Kick on 1:00
  • 50 easy

Test set for 200 BK: 300m (10min)

  • 4 x 50 BK, Swim BEST AVG – ON 2:00 – Target:  ~45
    no active recovery between 50’s
  • 100 Active Recovery

Results:
#1   __43__ 
 (Previous: )
#2   __43__ 
 (Previous: )
#3   __41__  (Previous: )
#4   __40__  (Previous: )

Add-Up 200 BK  = __2:47__  (Previous:  )

Sprint:  100  (3 min)

  • 2 x (25 Sprint, 25 easy) on 1:15

Swim Down:  100
Total:  2500m

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 6 Thurs

2022 Racing Season – General Prep – WK 6 Wed

1 Hr – 200 FS Test Set

Warm Up:  700 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1 / Kick:  1250 (26 min)

  • 2 x 50 BK on 1:05, swim 50
  • 2 x 100 BK on 2:00, swim 1:43
  • 200 BK on 4:00, swim 3:30
  • 2 x 50 BK Kick on 1:20
  • 2 x 50 FS on 1:00, swim 43
  • 2 x 100 FS on 1:45, swim 1:28
  • 200 FS on 3:30, swim <3:05
  • 2 x 50 FS Kick on 1:30
  • 50 easy

Test set for 200 FS: 300m {10min}

  • 4 x 50 FS, Swim BEST AVG – ON 2:00
    No active recovery between 50’s
  • 100 Active Recovery

Results:
#1   35
   (Previous: )
#2   35 
  (Previous: )

#3   35   (Previous: )
#4   35   (Previous: )

Add-Up 200 FS  = 2:20  (Previous:  )

Sprint:  50

  • 1 x (25 BK Sprint, 25 easy) on 1:15

Swim Down:  100
Total:  2200

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2022 Racing Season – General Prep – WK 6 Tues

REST Day!

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 6 Tues

2022 Racing Season – General Prep – WK 6 Mon

1 Hr Recovery Session+ Weights

Warm Up:  700 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 100 IM

EN-1:  2050 (39 min)

  • 400 FS Fins, every 4th length BK
  • 2 x 100 BK Fins on 1:45
  • 2 x 100 FS Fins on 1:45
  • 4 x 50 Fin Kick on 1:00
  • 50 easy
  • 3 x 100 BK on 2:00, swim 1:45
  • 3 x 100 FS Pull/Paddles on 1:45
  • 50 easy
  • 4 x 50 BK on 1:05, swim 50
  • 4 x 50 FS on 1:00, swim 44

Swim Down:  200

Total:  2950

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 6 Mon

2022 Racing Season – General Prep – WK 5 Sat

Screenshot_20211030-192350_ConnectCold Make-Up Swim for the Noosa Team Triathlon

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 5 Sat

2022 Racing Season – General Prep – WK 5 Fri

An A.K. session:

Warm Up:  400

  • 200 swim
  • 100 kick
  • 100 swim build

Ramp Up to Main Set:

  • 4×50 drill choice
  • 4×75 as 25 kick/50 swim build
  • 2×100 pull with paddles @ 30s rest
    – Feel strong in the water
  • 4×25 fast @ 45s rest

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:

  • 300 swim cool down, nice and easy

TOTAL: 1500m + 100’s

 

 

 

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 5 Fri

2022 Racing Season – General Prep – WK 5 Thurs

1 Hr

Warm Up:  800 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 2 x 100 IM

EN-1:  1850 (39 min)

  • 6 x 50 BK on 1:05, swim 50
  • 5 x 100 BK on 2:00, swim 1:45
  • 4 x 50 Kick on 1:30
  • 50 easy
  • 6 x 50 FS on 1:00, swim 44
  • 5 x 100 FS on 1:45, swim 1:30

Swim Down:  200

Total:  2850

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 5 Thurs

2022 Racing Season – General Prep – WK 5 Wed

1 hr

Warm Up:  800 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 2 1 x 100 IM

EN-1 / Kick:  1250 (24 min)

  • 2 x 50 BK Fins on 1:00
  • 2 x 100 BK Fins on 1:45
  • 200 BK Fins on 3:30
  • 2 x 50 FS Pull / Paddles on 1:00
  • 2 x 100 FS Pull / Paddles on 1:45
  • 200 FS Pull / Paddles on 3:30
  • 4 x 50 Kick on 1:00 (2x BK, 2x FS)
  • 50 easy

EN-2:  600 (11 min)

  • 200 FS Strong on 3:15  swim <3:00 (act: 2:57, splits 1:25 1:32)
  • 100 Active Recovery
  • 200 BK Strong on 3:45, swim < 3:25 (act: 3:20, splits 1:36 1:44)
  • 100 Active Recovery

Sprint:  200  (5 min)

  • 4 2 x (25 Fast, 25 easy) on 1:15

Swim Down:  200 (4 min)

Total:  2850

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 5 Wed

2022 Racing Season – General Prep – WK 5 Tues

1 hr

Warm Up:  800 (15min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 2 x 100 IM

EN-1: 700 (15min)

  • 3 x 100 BK on 2:00, swim 1:45
  • 3 x 100 FS on 1:45, swim 1:30
  • 2 x 50 Kick on 1:30

EN-2: 900 (17min)

  • 2 x ( 2 x 50 FS on 1:00, swim 42, 100 FS on 1:45, swim 1:26 )
  • 50 Active Recovery
  • 2 x (2 x 50 BK on 1:00, swim 50, 100 BK on 2:00, swim 1:40)
  • 50 Active Recovery

LAP:  350 150  (8min)

  • 50 FS for time, 50 Active Recovery (act:  34)
  • 50 BK for time, 50 Active Recovery
  • 3  1 x (25 Sprint, 25 easy) on 1:15

Swim Down:  200

Total:  2950

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 5 Tues

2022 Racing Season – General Prep – WK 5 Mon

1 Hour + Weights

Warm Up:  800

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 2 x 100 IM

EN-1 / Kick: 1250

  • 5 x 200 on 15-20 sec rest
    #1 BK Fins, #2 FS Fins, #3 FS Pull / Paddles, #4 BK, #5 FS
  • 4 x 50 Fin kick on 1:00
  • 50 easy

EN-2: 700

  • 4 x 50 FS on 1:00, swim Best Average
    *Note your times & avg*
    (pick the fastest time you think you can hold for all 4
    and be consistent – don’t over cook #1
    At the end, if you died, next time aim for 1-2 sec slower.
    If you thought you could have gone faster, next time aim for 1 sec faster)
  • 50 Active Recovery
  • 3 x (100 IM on 2:00, 50 BK on 1:15, swim <50)
    (this is LOAD with IM – QUALITY BK)

Swim Down:  200

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2022 Racing Season – General Prep – WK 4 Sun

Screenshot_20211024-130746_ConnectWorld Swim Day

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 4 Sun

2022 Racing Season – General Prep – WK 4 Fri

Bracebridge 1Hr 15min

Warm Up: 800

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 2 x 100 IM

EN-1: 1650

  • 4 x 100 BK Find on 1:45
  • 4 x 100 FS Pull on 1:45
  • 4 x 100 BK on 2:00
  • 4 x 100 FS on 1:45
  • 50 Easy

LAP: 500

  • 100 FS for time, 150 Active Recovery  (act:  1:15)
  • 100 BK for time, 150 Active Recovery  (act:  1:32)

EN-2: 600

  • 5 x 50 FS on 1:00, Desc 1-5 swim 44, 43, 42, 41, 40
  • 50 Easy
  • 5 x 50 BK on 1:05, Desc 1-5 swim 51, 50, 49, 48, 47
  • 50 Easy

Sprint: 200

  • 4 x (25 Fast, 25 easy) on 1:15

Swim Down: 200

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 4 Fri

2022 Racing Season – General Prep – WK 4 Thurs

Bracebridge 1hr

Warm Up: 600 11min

  • 200 FS
  • 200BK
  • 50 FS
  • 50 Bk
  • 100 IM

EN-1/Kick: 1650

  • 2 x 200 BK Fins on 3:15
  • 2 x 200 FS Fins on 3:10
  • 4 x 50 Fin Kick on 1:00
  • 200 BK on 3:45
  • 200 FS Pull on 3:15
  • 4 x 50 Kick on 1:30 (FS, BK, 2x side)
  • 50 easy

EN-2: 450

  • 4 x 50 FS on 1:15, breathe every 5 down / 6 back
  • 4 x 50 Bk on 1:00, swim <50
  • 50 easy

Sprint: 100

  • 2 x (25 fast, 25 easy) on 1:15, 1 FS, 1 BK

Swim Down: 200

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 4 Thurs

2022 Racing Season – General Prep – WK 4 Wed

Borden Noon

Warm Up: 600m

  • 200 FS
  • 200 BK
  • 50 FS
  • 50 BK
  • 100 IM

EN-1: 1300

  • 400 FS Find, every 4th length Bk, on 15sec
  • 200 BK Fins, on 15 sec
  • 2 x 50 FS Fin Kick on 15 sec each
  • 50 easy
  • 200 FS Pull on 3:30
  • 200 BK on 15 sec
  • 2 x 50 BK Kick on 15 sec
  • 50 easy

EN-2: 650

  • 2 x 100 BK on 2:00, swim 1:40
  • 2 x 100 FS Pull on 1:45, swim 1:25
  • 2 x 100 FS on 1:45, swim 1:25
  • 50 easy

LAP: 200

  • 4 x 50  Fast on 1:15

Swim Down: 150m

Total: 2900m

 

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 4 Wed

2022 Racing Season – General Prep – WK 4 Tues

An A,K. Session

Warm Up: 400

  • 100 swim
  • 100 kick
  • 100 drill
  • 100 pull

Main set:

  • 2 x 100 as Drill-Swim by 50’s on 20-30sec rest
  • 4 x 50 on 1:10, Perfect Stroke
  • 2 x 100 as kick-Swim by 50’s on 20-30 sec rest
  • 4 x 50 on 1:10, Breathing every 5/7 by 25’s
  • 2 x 100 as Side Kick – Swim by 50’s on 20-30 sec rest
  • 4 x 50 on 1:10, as 25 Fast with turn, 25 active recovery
  • 2 x 100 as Distance Per Stroke (count) on 20-30 sec rest
  • 4 x 50 on 50, Fast (target 10 sec rest per)

Swim Down: 200

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2022 Racing Season – General Prep – WK 4 Mon

Borden Noon

Warm Up: 800 (to 12:15)

EN-1: 1200 (to 12:38)

  • 200 BK on 4:00, swim 3:35
  • 200 FS on 3:30, swim 3:10
  • 4 x 100 BK on 2:00, swim 1:45
  • 4 x 100 FS on 1:45, swim 1:30

EN-2: 550 (to 12:50)

  • 5 x 50 FS on 1:00, swim 42
  • 5 x 50 BK on 1:00, swim 48
  • 50 active recovery

Sprint: 200 (to 12:55)

  • 2 x (middle 25 of 50 Fast, rest Cruise) on 1:15
  • 2 x (25 Fast, 25 Cruise) on 1:15

Swim Down: 200

Total: 2950m

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 4 Mon

2022 Racing Season – General Prep – WK 3 Fri

Bracebridge 1Hr 15min

Warm-Up: 800

  • 200 FS2
  • 200 BK
  • 100 FS
  • 100 BK
  • 2x 100 IM (all continuous)

EN-1/2: 1700

  • 2 x 100 BK on 2:00, swim 1:45
  • 2 x 100 FS on 1:45, swim 1:30
  • 5 x { 2 x 50 on 1:00, 100 on 1:45}

#1 46/1:32, #2 45/1:30, #3 44/1:28, #4 43/1:26, #5 42/1:24

  • 50 BK Active Recovery on 1:00
  • 2 x (2 x 25 BK on 35sec, 50 BK on 1:05)
  • 50 BK Active Recovery on 1:00

LAP: 1000

  • 4 x (100 FS Fast, 150 active recovery) on 4:30

(Tough in the hot water – 1:21, 1:21, 1:24, 1:24 … But made all the go times)

Sprint: 200

  • 4 x (25 Fast, 25 easy) on 1:15

Swim Down:. 100

Total: 3800m

 

 

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 3 Fri

2022 Racing season – General Prep WK 3 – Thurs

Bracebridge 1 Hour Session

Warm-Up: 800

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 2x 100 IM (all continuous)

EN-1: 900

  • 4x 100 BK on 2:00, swim 1:45
  • 5x 100 FS on 1:45, swim 1:30

EN-2: 900

  • 10x 50 FS on 1:00, swim 42
  • 50 active recovery
  • 6x 50 BK on 1:00, swim 50
  • 50 active recovery

Sorint: 200

  • 4x (25 Fast, 25 easy) on 1:15

Swim Down: 200

Total:. 3000

Posted in Workouts | Comments Off on 2022 Racing season – General Prep WK 3 – Thurs

2022 Racing season – General Prep WK 3 – Wed

Bracebridge Sportsplex

Warm Up: 800m

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 2x 100 IM all continuous

Drills & Technique: 800m

  • 2x (25 RAP, 25 LAP)
  • 2x 50 Glide
  • 3x (2x 50 FS Paddles on 1:00, 100 FS Paddles on 1:45)

Main Set: 1700m

  • 4x (2x 50 FS on 1;00, 100 FS on 1:45 … Double up pacing 45, 44, 43, 42)
  • 50 active recovery
  • 4x (2x 25 BK on 45, 50 Bk 1:15…Double up less than 25sec)
  • 50 active recovery
  • 2 x 100 BK on 2:00
  • 2 x 100 FS on 1:45

Sprint: 100m

  • 2x (25 fast, 25 easy) on 1:15

Swim Down:. 150m

Total: 3550m

Screenshot_20211013-093351_Connect

 

 

Posted in Workouts | Comments Off on 2022 Racing season – General Prep WK 3 – Wed

2022 Racing season – General Prep WK 3 – Tuesday

An A.K. Session

Warm Up: 500m

  • 200 swim mix
  • 2 x 50 as (25 R.A.P., 25 L.A.P.)
    (R.A.P.=Right Arm Power, left arm easy)
    (L.A.P.=Left Arm Power, right arm easy)
  • 2 x 50  as Glide (in arm entry-extension) FS
  • 2 x 50 as 4 beats of high elbow scull, 4 Strokes of FS

Main Set: 1300m

  • 4 x 50 FS DPS with Paddles on 1:10 (count)
    (DPS – Distance Per Stroke)
  • 200 FS Strong on 3:30
  • 3 x 100 FS DPS with Paddles on 1:40 (count)
  • 200 FS Strong on 3:30
  • 2 x 200 FS DPS with Paddles on 3:30 (count)
  • 200 FS Strong on 3:30

Swim Down: 600

  • swim mix to fill remaining time
Posted in Workouts | Comments Off on 2022 Racing season – General Prep WK 3 – Tuesday

2022 Racing season – General Prep WK 2 – Friday

Warm Up: 700m 15min

Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM
    All swum Continuous

Aerobic EN-1: 800 {12:30}

  • 2 x [
    – 200 FS on 3:30, swim 3:10
    – 200 BK on 3:50, swim 3:35]

Test set for 400: 600m {12:50}

  • 4 x 100 FS, Swim BEST AVG – ON 4:00
    no active recovery between 100’s
  • 200 Active Recovery

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}

  •  4 x 50 on 1:15 swum as:
    #1 – 25 fast, 25 easy #2 – middle 25 fast, #3 25 easy, 25 Fast, #4 25 Fast, 25 easy

Swim Down: 200 mix {to 1:00pm}

Total: 2500m

Posted in Workouts | Comments Off on 2022 Racing season – General Prep WK 2 – Friday

2022 Racing Season – General Prep – WK 2 Wed

Warm Up:  700m   {to 7:45}
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

EN-1 / EN-2:  1600   {8:18}

  • 2 x 100 BK on 2:00, swim 1:45
  • 5 x { 2 x 50 on 1:00, 100 on 1:45}
    #1  46/1:32,  #2  45/1:30,  #3  44/1:28,  #4  43/1:26,  #5  42/1:24
  • 50 BK Active Recovery on 1:00
  • 100 BK on 2:00, swim 1:45
  • 200 BK, swim 3:30
  • 50 BK Active Recovery on 1:00

LAP:  250   {8:23}

  • 100 FS Fast, swim 1:20
  • 50 BK Active Recovery on 1:15
  • 50 BK Fast, swim 45
  • 50 BK Active Recovery on 1:15

Sprint:   100   {8:26}

  • 2 x 50 on 1:15 swum as:
    #1 –  first 25 fast, rest easy  #2 – 25 easy, 25 fast

Swim Down:  200 mix  {to 8:30}

Total:  2850m

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 2 Wed

2022 Race Season General Prep – WK 2 Tues

An A-K session

Warm Up: 600m

  • 100 swim
  • 100 kick
  • 100 drill
  • 100 pull build
  • 200 mix FS-BK

Main set: 1800m

  • 200 FS Easy on 3:20  …  3:09
  • 200 FS Fast on 3:20   …  2:55
  • 200 FS Easy on 3:20   …  3:15
  • 2 x  200 FS Fast on 3:20   …  2:58, 2:59
  • 200 FS Easy on 3:20   … 3:20
  • 3 x  200 FS on 3:20   … 2:57, 2:55, 3:04

Swim Down 100m

Posted in Workouts | Comments Off on 2022 Race Season General Prep – WK 2 Tues

2022 Racing Season General Prep WK 2 – Mon

Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1: 900 17min  {12:32}

  • 4 x 100 BK on 2:00, swim 1:45
  • 5 x 100 FS on 1:45, swim 1:30

Threshold EN-2: 700m   19min  {12:51}

  • 10 x 50 FS on 1:00, swim 42
  • 50 Active Recovery
  • 6 x 50 BK on 1:00, swim 50
  • 50 Active Recovery

Sprint:  200  5min  {12:56}

  • 4 x [25 Fast Count Strokes + Time, 25 easy on 1:15]

Swim Down:  100 mix  {to 1:00pm}

Total:  2600m

Posted in Workouts | Comments Off on 2022 Racing Season General Prep WK 2 – Mon

2022 Racing season – General Prep – Friday

Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1:  800   {12:30}

  • 2 x [
    – 200 FS on 3:30, swim 3:10
    – 200 BK on 3:45, swim 3:35]

Test set for 400:  1000m  {12:48}

  • 4 x [
    – 100 FS, Swim BEST AVG (aim ~1:25)  {400 Time Trial last week 6:17}
    – 150 Active Recovery ]
    ON 4:30
    ***Add up 4 100 times to get your 400 Test Time
    *** BEST AVG means the tightest, fastest 4 100 times
    *** NOT a super fast #1 and dying on 2, 3, 4
    RESULTS:
    #1   1:22
    #2   1:22
    #3   1:20
    #4   1:17

Sprint:   200   {12:53}

  • 4 x 50 on 1:15 swum as:
    #1 –  25 fast, 25 easy  #2 – middle 25 fast, #3 25 easy, 25 Fast, #4 25 Fast, 25 easy

Swim Down:  200 mix  {to 1:00pm}

Total:  2900m

Posted in Workouts | Comments Off on 2022 Racing season – General Prep – Friday

2022 Racing season – General Prep – Thurs

Possibly the last open water session of the season.

15-16C water and 13C air made for a chilly swim.

Garmin Session Overview

Garmin Session Overview

Map details - with 100m laps

Map details – with 100m laps

Data Graphs

Data Graphs

Posted in Workouts | Comments Off on 2022 Racing season – General Prep – Thurs

2022 Racing Season – General Prep – WK 1 Wed

Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1:  850   {12:31}

  • 4 x 100 BK on 2:00, swim 1:47
  • 4 x 100 FS on 1:45, swim 1:35
  • 50 BK Active Recovery

Threshold EN-2:  800m   {12:47}

  • 8 x 50 FS on 1:00, swim 42
  • 50 BK ActiveRecovery
  • 6 x 50 BK on 1:00, swim 48
  • 50 BK Active Recovery

LAP:  250   {12:52}

  • 100 FS Fast, swim 1:20
  • 50 BK Active Recovery on 1:15
  • 50 BK Fast, swim 45
  • 50 BK Active Recovery on 1:15

Sprint:   150   {12:56}

  • 3 x 50 on 1:15 swum as:
    #1 –  first 25 fast, rest easy  #2 – middle 25 fast, #3 25 easy, 25 fast

Swim Down:  150 mix  {to 1:00pm}

Total:  2900m

Posted in Workouts | Comments Off on 2022 Racing Season – General Prep – WK 1 Wed

2022 Racing Season General Prep – Tues

More Set Tests + Weights

Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1: 850 15min  {12:30}

  • 2 x 50 BK on 1:00, swim 50
  • 100 BK on 2:00, swim 1:45
  • 200 BK on 3:45, swim 3:35
  • 2 x 200 FS on 3:30, swim 3:10
  • 50 BK Active Recovery

Threshold EN-2: 700m   11min  {12:44}

  • 2 x 100 BK on 2:00, swim 1:40
  • 4 x 100 FS on 1:45, swim 1:28
  • 100 BK Active Recovery, Swim 2:15

LAP: 300  8min {12:52}

  • 4 x 50 FS  on 1:00, swim 40
  • 50 BK Active Recovery on 1:15
  • 2 x 50 BK on 1:00, swim 45
  • 50 FS Active Recovery on 1:15

Sprint:  150  4min  {12:55}

  • 3 x [25 Fast Count Strokes + Time, 25 BK easy on 1:15]

Swim Down:  150 mix  {to 1:00pm}

Total:  2850m

Posted in Workouts | Comments Off on 2022 Racing Season General Prep – Tues

2022 Racing Season General Prep – Mon

More Set Testing

Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1: 750 15min  {12:30}

  • 3 x [200 Swim straight to, 50 Kick on 10 sec rest]
    ON ~ 5:00 (4:45 for FS, 5:15 for BK)
    #1 FS, #2 BK, #3 FS (kick opposite stroke)

Threshold EN-2: 700m   11min  {12:44}

  • 2 x 100 BK on 2:00, swim 1:45
  • 4 x 100 FS on 1:45, swim 1:27
  • 100 BK Active Recovery, Swim 2:15

LAP: 300  6min {12:50}

  • 100 FS , swim 1:20
  • 50 BK Active Recovery, Swim 1:15
  • 100 BK, swim 1:35
  • 50 FS Active Recovery, Swim 1:00

Sprint:  150  5min  {12:55}

  • 3 x [25 Fast Count Strokes + Time, 25 BK easy on 1:15]

Swim Down:  200 mix  {to 1:00pm}

Total:  2700m

Posted in Workouts | Comments Off on 2022 Racing Season General Prep – Mon

2022 Racing Season Training

Set Testing

Warm Up:  800m 15min

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
    All swum Continuous

Aerobic EN-1: 900 17min  {12:32}

  • 3 x [
    – 200 FS, Swim 3:10 (hit target 3x)
    – 50 BK, 25 FS, 25 BK active recovery, Swim 2:15 –use 2:00 next]
    ON 5:30

Threshold EN-2: 600m   11min  {12:43}

  • 5 x 100 FS on 1:45, swim 1:27 (all hit)
  • 100 BK Active Recovery, Swim 2:15

LAP: 450  11min {12:54}

  • 4 x 50 FS on 1:00, swim 40 (bang on)
  • 50 BK Active Recovery, Swim 1:15
  • 3 x 50 BK on 1:15, swim 50 (45-47 hard)
  • 50 FS Active Recovery, Swim 1:00

Sprint:  75 2min  {12:56}

  • 25 FS Fast, 25 BK easy on 1:00
  • 25 BK Fast (lactic quads!)

Swim Down:  75 BK  {to 1:00pm}

Total:  2900m

Posted in Workouts | Comments Off on 2022 Racing Season Training

2021 – Pool Training Restart

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

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
    All swum Continuous

1,000 For Time:

  • 1000 FS – 15:53 (1:35/100m pace)
  • 100 BK easy

400 For  Time:

  • 400 FS – 6:17 (1:34/100m pace … left quad wanting to cramp)
  • 100 BK easy

200 For Time:

  • 200 FS – 2:57 (1:29/100m pace)
  • 100 BK easy

100 for Time:

  • 100 FS – 1:22
  • 100 BK easy

50 for Time:

  • 50 FS – 0:37 (1:14/100m pace)
  • 50 BK Easy

25 for Time:

  • 25 FS 0 0:17.6 (1:11/100m pace)

Swim Down:  75 BK
Total Time:  57min and 3100m

Posted in Workouts | Comments Off on 2021 – Pool Training Restart

2020 Nationals Training … POSTPONED …

CFB Borden Buell Aquatic Centre is closed due to COVID-19 and will remain so until ???

Dryland … Open Water …

Posted in Workouts | Comments Off on 2020 Nationals Training … POSTPONED …

Nationals – Specifics Phase – WK 8/12 – Friday

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

  • 3 x 50 FS Kick on 1:30

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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 8/12 – Friday

Nationals – Specifics Phase – WK 8/12 – Thursday

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

 

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 8/12 – Thursday

Nationals – Specifics Phase – WK 8/12 – Wednesday

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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 8/12 – Wednesday

Nationals – Specifics Phase – WK 8/12 – Tuesday

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

  • 3 x 50 FS Kick on 1:30

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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 8/12 – Tuesday

Nationals – Specifics Phase – WK 8/12 – Monday

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

 

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 8/12 – Monday

Nationals – Specifics Phase – WK 7/12 – Friday

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

  • 3 x 50 FS Kick on 1:30

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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 7/12 – Friday

Nationals – Specifics Phase – WK 7/12 – Thursday

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

  • 2 x 100 Fin Kick on 2:00

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

 

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 7/12 – Thursday

Nationals – Specifics Phase – WK 7/12 – Wednesday

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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 7/12 – Wednesday

Nationals – Specifics Phase – WK 7/12 – Tuesday

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

  • 3 x 50 FS Kick on 1:30

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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 7/12 – Tuesday

Nationals – Specifics Phase – WK 7/12 – Monday

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

  • 2 x 100 Kick on 2:00

Swim Down:  200

 

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 7/12 – Monday

Nationals – Specifics Phase – WK 8/12 – Friday (28 Feb)

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

  • 3 x 50 FS Kick on 1:30

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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 8/12 – Friday (28 Feb)

Nationals – Specifics Phase – WK 8/12 – Thursday

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

  • 2 x 50 on 1:00, swim 42

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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 8/12 – Thursday

Nationals – Specifics Phase – WK 8/12 – Wednesday

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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 8/12 – Wednesday

Nationals – Specifics Phase – WK 8/12 – Tuesday

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

  • 4 x 50 FS Kick on 1:30

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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 8/12 – Tuesday

Nationals – Specifics Phase – WK 8/12 – Monday (24-Feb)

*** 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

  • 4 x 50 on 1:00, swim 42

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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 8/12 – Monday (24-Feb)

Nationals – Specifics Phase – WK 7/12 – Friday (21-Feb)

*** 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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 7/12 – Friday (21-Feb)

Nationals – Specifics Phase – WK 7/12 – Thursday

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

  • 4 x 50 on 1:00, swim 42

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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 7/12 – Thursday

Nationals – Specifics Phase – WK 7/12 – Wednesday (19-Feb)

(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

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 7/12 – Wednesday (19-Feb)

Nationals – Specifics Phase – WK 7/12 – Tuesday

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

  • 4 x 50 FS Kick on 1:30

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

 

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 7/12 – Tuesday

Nationals – Specifics Phase – WK 7/12 – Monday

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

  • 2 x 200 FS on 3:45, swim ~3:15
  • 4 x 100 FS on 2:00, swim 1:35 to 1:40 (1x Swim, 1x Pull, 2x Swim)
  • 2 x 50 on 1:00, swim 47
  • 50 easy

EN-2:  200

  • 4 x 50 on 1:00, swim 42

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 Kick:

  • 2 x Max Underwater Dolphin to 10m, easy rest of 25

Power: 50

  • 4 x Block Dive / Breakout with 6 strokes

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 7/12 – Monday

Nationals – Specifics Phase – WK 6/12 – Friday

Borden Closed today 14-Feb … Happy Valentine’s Day

Warm Up:  500

Sprinters

EN-1:  400

  • 100 FS Fins on 20sec rest
  • 100 FS Pull on 20sec
  • 100 FS, hit your aerobic pace

EN-2:  100

  • 2 x 50 FS on 1:00, swim 42-43
  • 50 easy

Race Pace:  300

  • 1 x RP for 200 – target 2:55with 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 (the easiest broken 200):
    – 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 40, swim <19 (block start if possible)
    – 50 FS on 1:00, swim 38 ** note start time on the clock **
    – 25 FS, swim <21
    – 100 Recovery

Kick: 200

  • 4 x 50 FS Kick on 1:30 (no fins)
  • 50 easy

LaTol Kick: 50

  • 2 x (25 Max FS Kick, 50 easy swim, 45 sec rest)
  • 50 easy

LAP:  100 / 100 Recovery

  • 50 FS Block Start Sprint, 50 easy on 2:30+
    – swim ~ 2-3 sec slower than your best 50 time
  • 2 x (25 FS Block Start Sprints, 25 easy) on 1:30+
    – swim target ~19

Power:  100

  • 4-6 Block Dive Breakouts if possible with rest
  • and/or wall start breakouts
  • and/or 50’s as flags-in to flags-out max at 25m wall

Distance

EN-1 / EN-2:  1000 / 500

  • 2 x 50 FS on 1:00, swim 45
  • 2 x 100 FS on 1:45, swim 1:30
  • 200 FS, swim <3:05
  • 50 easy
  • 5 x 100 FS on 1:45, desc 1-5 from 1:29
  • 50 easy
  • 2 x 50 BK on 1:05, swim 50
  • 4 x 100 BK on 2:00, desc 1-4 from 1:38
  • 50 easy

EN-3:  700

  • 5 x 50 BK on 1:00, swim 46
  • 100 Recovery
  • 9 x 50 FS on 1:00, swim 40
  • 100 Recovery

Kick:  350

  • 7 x 50 Kick on 1:20
  • 50 easy

LAP:  150

  • 6 x (25 Fast ‘mix’, 25 easy)

Swim Down:  200

 

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 6/12 – Friday

Nationals – Specifics Phase – WK 6/12 – Thursday

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

  • 200 BK Fins on 3:30
  • 200 BK on 4:00
  • 400 FS Fins with every 4th length BK on 20 sec
  • 50 easy
  • 2 x 200 FS Pull on 3:30, swim <3:00
  • 2 x 200 FS on 3:30, swim <3:05
  • 50 easy

EN-2:  600

  • 2 x 50 BK on 1:00, swim 47
  • 100 BK, swim 1:35
  • 50 Recovery
  • 2 x 50 FS on 1:00, swim 42
  • 3 x 100 FS on 1:40, swim 1:25
  • 50 Recovery

Kick:  400

  • 2 x 100 Fin Kick on 2:00
  • 4 x 50 Fin Kick on 1:00

LAP:  200 / 200 Recovery

  • 4 x (50 Fast 1:00, 50 easy on 1:30)

Swim Down:  200

Sprinter Workout

Warm Up:  500

EN-1:  800

  • 200 FS Fins on 20-30 rest
  • 200 FS on 20-30 sec rest
  • 2 x 100 FS Pull on 20 sec
  • 2 x 100 FS on 15 sec rest
  • 50 easy

EN-2:  200

  • 2 x 50 FS on 1:00, swim 43
  • 100 FS, swim <1:30

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 **

  • 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 30, 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]
    broken as follows:
    – 25 FS on 30, swim 17 (block start if possible)
    – 25 FS, swim 18
    – 100 Recovery

Kick:  200

  • 4 x 50 FS Fin Kick on 1:00

LAP Kick:  150

  • 3 x (25 FS Fast Kick, 50 easy swim)

LAP:  100

  • 4 x (25 Fast off blocks, 25 easy) on 1:30+
    2x touch and note time, 2x include turn and breakout at the 25 wall
    Swim 1-2 sec off your best 25 and focus on being technically perfect.

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 6/12 – Thursday

Nationals – Specifics Phase – WK 6/12 – Wednesday

Borden Noon – Recovery Session

Warm Up:  500

Recovery:  800

  • 200 BK Fins
  • 200 FS Fins
  • 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)
  • 4 x 25 FS Fins/Snorkle Long Stroke

Kick:  200

  • 2 x 100 Fin Kick on 2:00, easy

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

Kick:  300

  • 6 x 50 Fin Kick on 1:00
  • 100 Recovery

LAP:  350

  • 4 x (50 Fast on 1:00, 50 easy on 1:30) 2x FS, 2x BK
    Sprinters:  skip the above and do 150 Power/Power Kick
  • 100 Recovery
  • 6 x (25 Fast Blocks mix, 25 easy) on 1:30

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 6/12 – Wednesday

Nationals – Specifics Phase – WK 6/12 – Tuesday

Borden Noon

Warm Up:  500m

EN-1 / EN-2:  1000 / 450

  • 2 x 50 FS on 1:00, swim 45
  • 2 x 100 FS on 1:45, swim 1:30
  • 200 FS, swim <3:05
  • 5 x 100 FS on 1:45, desc 1-5 from 1:29
  • 50 easy
  • 50 BK on 1:00, swim 50
  • 4 x 100 BK on 2:00, desc 1-4 from 1:38

EN-3:  700

  • 5 x 50 BK on 1:00, swim 45
  • 100 Recovery
  • 9 x 50 FS on 1:00, swim 40
  • 100 Recovery

Kick:  350

  • 7 x 50 Fin Kick on 1:00

LAP:  150

  • 6 x (25 Fast ‘mix’, 25 easy)

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

  • 2 x 50 FS on 1:00
  • 100 FS Pull on 20 sec
  • 100 FS on 20 sec
  • 4 x 50 FS on 1:00, desc 1-4 from aerobic

Race Pace:  250

  • 2 x RP for 100 FS – target 1:17 {[18, 19] for 38 and [19, 20] for 39}
    – 25 FS on 30, swim 18 (block start if possible)
    – 50 FS on 1:00, swim 38
    – 25 FS, swim 20
    – 100 Recovery
  • 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:  200

  • 4 x 50 Fin Kick on 1:00

LA Tol Kick: 50

  • 2 x (25 max FS Kick, 25 easy kick, 50 recovery swim)

LAP: 200

  • 2 x (50 FS Fast, 50 easy, +min 30 sec extra rest)
    ** Target time ~38 … Blocks for 1 if possible
  • 4 x (25 Fast, walk back)
    ***Blocks if Possible***

Power:  100

  • Dive / Breakout repeats … with start commands

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 6/12 – Tuesday

Nationals – Specifics Phase – WK 6/12 – Monday

Third Week of work in row – in prep for two week break

Borden Noon

Warm Up:  500m

EN-1:  1600

  • 200 BK Fins on 20 sec
  • 200 BK on 20 sec
  • 400 FS Fins with every 4th length BK on 20 sec
  • 2 x 200 FS Pull on 3:30, swim <3:00
  • 2 x 200 FS on 3:30, swim <3:05
  • 50 easy

EN-2:  600

  • 2 x 50 BK on 1:00, swim 45
  • 100 BK, swim 1:30
  • 100 Recovery
  • 2 x 50 FS on 1:00, swim 40
  • 3 x 100 FS on 1:40, swim 1:25

Kick:  400

  • 2 x 100 Fin Kick
  • 4 x 50 Fin Kick

LAP:  200

  • 8 x (25 Fast, 25 easy) mix of ‘fast’

Swim Down:  200

 

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 6/12 – Monday

Nationals – Specifics Phase – WK 5/12 – Friday

Borden Noon – easy, pre-meet session

Warm Up:  600m

EN-1:  900

  • 200 BK Fins on 20-30sec rest
  • 200 FS Fins on 20-30 sec rest
  • 2 x 100 BK on 2:00 or 15 sec rest
  • 3 x 100 FS on 1:45 or 15 sec rest (2x Pull, 1x Swim)

EN-2:  400 (100 Recovery)

  • 2 x 100 FS on 1:40, swim 1:25
  • 4 x 50 FS on 1:00, swim 40
  • 100 Recovery
    Sprinters:  1x 100, 2x 50

Kick:  400

  • 2 x 100 Fin Kick
  • 4 x 50 FS Fin Kick on 1:00 – 4x FS, 4x BK
  • 100 Recovery
    Sprinters:  cut two 50’s

LAP:  150

  • 3 x (25 Fast off Blocks, easy swim back)
  • 3 x (25 Dive and breakout +5 strokes, easy rest of 50)

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 5/12 – Friday

Nationals – Specifics Phase – WK 5/12 – Thursday

Borden Noon

Warm Up:  600m

EN-1 / EN-2:  1500 / 600

  • 6 x 100 BK on 2:00, Descend from 1:42 (or 20 sec rest)
    SPRINTERS 2 x 100 on 2:00 + 4 x 50 on 1:00, Descend by 1sec each
  • 50 easy
  • 5 x 100 FS on 1:50, swim 1:30 (or 20 sec rest)
    SPRINTERS:  2 x 100 on 1:50 + 4 x 50 on 1:00, swim each the same time
  • 50 easy
  • 5 x 100 FS PULL on 1:45, swim 1:30 (or 15 sec rest)
    SPRINTERS:  2 x 100 on 2:00, 3 x 50 on 1:05 steady
  • 50 easy
  • 5 x 100 FS (EN-2) on 1:40, swim 1:25 (or 15 sec rest)
    SPRINTERS:  2 x 100 on 1:45, 3 x 50 on 55
  • 50 easy

Kick:  400

  • 8 x 50 FS Kick on 1:20 – 4x FS, 4x BK
  • 100 Recovery
    Sprinters:  2 x as above and 4 x (25 Sprint Kick, 25 easy, 30 sec rest)

LAP:  200

  • 2 x (50 Fast off blocks, 50 easy)
  • 4 x (25 Fast off Blocks, 25 easy)

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 5/12 – Thursday

Nationals – Specifics Phase – WK 5/12 – Wednesday

Borden Noon – Recovery Session

Warm Up:  600

Recovery:  500m

  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull)
  • 2 x (50 FS Fins Stretch, 50 FS 6-kick switch)

EN-1:  800m

  • 200 BK
  • 200 FS Pull
  • 50 Recovery
  • 2 x 100 BK on 2:00
  • 2 x 100 FS on 1:45 or 15 sec
  • 50 Recovery

OPTION FOR SPRINTERS that need LaTol:  do Tuesday’s set not the 800 above

LAP / Lactic Tolerance:  100 / 300 / 600 Recovery

  • 4 x (25 Fast, 25 easy) on 1:15 **Swim each 25 Fast one second faster than the previous one** **So – pick a good starting speed**  (eg:  21, 20, 19, 18)
  • 2 x (100 FS Max on 2:00, 3 x 50 FS Recovery on 1:15, +30 sec rest)
  • 2 x (50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30sec rest)

Kick:  450m

  • 100 FS Fin Kick on 2:00
  • 3 x 50 FS Fin Kick on 1:00
  • 100 BK Fin Kick on 2:00
  • 2 x 50 Fin Kick on 1:00
  • 50 Recovery
    Sprinters: 4 x 50 Fin Kick on 1:00 2 x (25 Sprint Kick, 25 easy) 1 x Max Dolphin kick underwater, easy rest of 50

LAP:  300m / 300 Recovery

  • 2 x (50 Dive Fast, 50 easy)
  • 8 x (Dive 25 Fast, 25 easy)

Extra dive/turn/finish work

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 5/12 – Wednesday

Nationals – Specifics Phase – WK 5/12 – Tuesday

Borden Noon

Warm Up:  600m

For All Swimmers

EN-1:  900

  • 200 BK Fins
  • 300 FS Fins
  • 200 BK
  • 200 FS
    All on 20-30 sec rest

For Distance Swimmers:

EN-2:  400 (100 Recovery)

  • 4 x 100 FS on 1:40, swim 1:25
  • 100 Recovery

EN-3:  300  (150 Recovery)

  • 2 x 50 BK on 1:00, swim 45
  • 50 Recovery
  • 4 x 50 FS on 55, swim <40
  • 100 Recovery

For Sprint Swimmers:

LAP / Lactic Tolerance:  100 / 300 / 600 Recovery

  • 4 x (25 Fast, 25 easy) on 1:15
    **Swim each 25 Fast one second faster than the previous one**
    **So – pick a good starting speed**  (eg:  21, 20, 19, 18)
  • 2 x (100 FS Max on 2:00, 3 x 50 FS Recovery on 1:15, +30 sec rest)
  • 2 x (50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30sec rest)

Kick:  400

  • 8 x 50 FS Kick on 1:20 – 4x FS, 4x BK
  • 100 Recovery
    Sprinters:  2 x as above, 4 x (25 Sprint Kick, 25 easy, 30 sec rest)

LAP:  50

  • 2 x (25 Fast off blocks, walk back)
  • + extra block starts

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 5/12 – Tuesday

Nationals – Specifics Phase – WK 5/12 – Monday

Borden Noon + Weights

Warm Up:  600

EN-1:  1500

  • 200 BK Fins on 20 sec
  • 300 FS Fins
  • 200 BK on 4:00, swim <3:30
  • 200 FS Pull on 3:30
  • 2 x 100 BK on 2:00, swim 1:38
  • 4 x 100 FS on 1:45, swim 1:29
  • 50 Recovery
  • Sprinters:  900
    – 200 FS Fins
    – 5 x 100 FS 0n 15 (2x Pull, 3x swim)
    – 4x 50 FS on 1:05, swim 45
    – 100 recovery

EN-2:  600

  • 200 BK on 3:30, swim 3:15
  • 2 x 200 FS on 3:15, swim <3:00
  • 100 Recovery
    Sprinters:  500
    – 3 x 100 FS on 15 sec, swim threshold speed
    – 50 Recovery
    – 4 x 50 FS on 1:15 Hypoxic, with breaths per 25:
    #1 [3, 4]  #2 [3, 3]  #3 [2, 3]  #4 [2, 2]

Kick:  400

  • 8 x 50 FS Fins Kick on 1:00  4x FS, 4x BK
  • 50 Recovery
    Sprinters: 250
    – 4 x 50 Fin Kick on 1:00
     

    2 x (25 Sprint Kick, 25 easy) on 1:30
    – 100 Recovery

LAP:  200  (200 Recovery)

  • 2 x (50 Fast, 50 easy) on 2:30, 1x FS, 1x BK
  • 4 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK
    With blocks

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 5/12 – Monday

Nationals – Specifics Phase – WK 4/12 – Friday

Borden Noon swim cancelled

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 4/12 – Friday

Nationals – Specifics Phase – WK 4/12 – Thursday

Borden Noon

Warm Up:  600m

EN-1:  800

  • 4 x (200 on 20-30sec rest)
    #1 BK Fins, #2 FS Fins, #3 BK, #4 FS

For Distance Swimmers:

EN-2:  400

  • 400 FS for time
  • 100 Recovery

EN-3:  650

  • 200 BK for time
  • 100 Recovery
  • 9 x 50 FS on 55, swim <40 
  • 100 Recovery

For Sprint Swimmers:

EN-2:  150 / 50 Recovery

  • 3 x 50 FS build on 1:00
  • 50 Recovery

Lactic Tolerance:  250 / 450 Recovery

  • 100 FS Max on 2:00, 3 x 50 FS Recovery on 1:15, +30 sec rest
  • 75 FS Max, 25 easy, 2 x 50 FS Recovery on 1:15, 30sec rest
  • 50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30sec rest
  • 25 FS Max, 25 easy, 50 FS Recovery

Kick:  400

  • 8 x 50 FS Kick on 1:20 – 4x FS, 4x BK
  • 100 Recovery
    Sprinters:  2 x as above, 4 x (25 Sprint Kick, 25 easy, 30 sec rest)

LAP:  150 (100 Recovery)

  • 50 FS Fast, 50 easy on 2:30
  • 2 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 4/12 – Thursday

Nationals – Specifics Phase – WK 4/12 – Wednesday

Borden Noon – Recovery Session

Warm Up:  600

Recovery:  500m

  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull)
  • 100 FS Fins Stretch

EN-1:  800m

  • 200 BK
  • 200 FS Pull
  • 50 Recovery
  • 2 x 100 BK on 2:00
  • 2 x 100 FS on 1:45 or 15 sec
  • 50 Recovery

Kick:  500m

  • 100 FS Fin Kick on 2:00
  • 3 x 50 FS Fin Kick on 1:00
  • 100 BK Fin Kick on 2:00
  • 3 x 50 Fin Kick on 1:00
  • 50 Recovery
    Sprinters:
    4 x 50 Fin Kick on 1:00
    2 x (25 Sprint Kick, 25 easy)
    1 x Max Dolphin kick underwater, easy rest of 50

LAP:  200m / 200 Recovery

  • 8 x (Dive 25 Fast, 25 easy)

Turns / Dives

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 4/12 – Wednesday

Nationals – Specifics Phase – WK 4/12 – Tuesday

Borden Noon

Warm Up:  600m

EN-1:  800

  • 400 FS Fins, every 4th length BK on 20 sec
  • 200 BK Fins on 20 sec
  • 200 FS

For Distance Swimmers:

EN-2:  400

  • 4 x 100 FS on 1:40, swim 1:25  (tough … could only manage 1:27 for all)
  • 50 Recovery

EN-3:  600

  • 50 BK on 1:00, swim <45   (act:  43, 1:37, 46)
    100 BK on 2:00, swim <1:35
    50 BK, swim <45
  • 100 Recovery
  • 8 x 50 FS on 55, swim <40  (act:  40’s until the last 3 were 41 … very tough)
  • 100 Recovery

For Sprint Swimmers:

EN-2:  150 / 50 Recovery

  • 3 x 50 FS build on 1:00
  • 50 Recovery

Lactic Tolerance:  250 / 450 Recovery

  • 2 x (75 FS Max, 25 easy, 2 x 50 FS Recovery on 1:15, 30sec rest)
  • 2 x (50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30sec rest)

Kick:  400

  • 8 x 50 FS Kick on 1:20 – 4x FS, 4x BK  (super tough but 1:05-1:07 for FS, 1:03 down to 1:01 for BK)
  • 100 Recovery
    Sprinters:  4x as above, 2 x (25 Sprint Kick, 25 easy), 1 x Max underwater dolphin easy rest of 50

LAP:  150 (100 Recovery)

  • 50 FS Fast, 50 easy on 2:30
  • 2 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 4/12 – Tuesday

Nationals – Specifics Phase – WK 4/12 – Monday

Borden Noon + Weights

Warm Up:  600

EN-1:  1300

  • 200 BK Fins on 20 sec
  • 400 FS Fins   (Sprinters:  250-300m)
  • 2 x 100 BK on 2:00, swim 1:38
  • 5 x 100 FS on 1:45, swim 1:29  (Sprinters:  3 x 100 FS on 15-20)
  • 50 Recovery

EN-2:  500

  • 200 BK on 3:30, swim 3:15
  • 300 FS swim <4:30
  • 100 Recovery
    Sprinters:  4 x 100 FS on 2:00,
    #1 1st 25 Fast, #2 2nd 25 Fast, #3 3rd 25 Fast, #4 4th 25 Fast, rest of 100’s Aerobic

Kick:  400

  • 8 x 50 FS Fins Kick on 1:00  4x FS, 4x BK
  • 50 Recovery
    Sprinters:  4 x 50 Fin Kick on 1:00
    then 2 x (25 Sprint Kick, 25 easy) on 1:30

LAP:  200  (200 Recovery)

  • 2 x (50 Fast, 50 easy) on 2:30, 1x FS, 1x BK
  • 4 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 4/12 – Monday

Nationals – Specifics Phase – WK 3/12 – Friday

Borden Noon + Weights

Warm Up:  600

EN-1 / EN-2:  700 / 200

  • 50 FS – GO ON 1:01
    Finish each 50 before the clock reaches 60 … Stop when you don’t make it
    Swim Easy after you are done.
    e.g.
    Swim #1-10 in 45 sec … finish the last one with 5 sec to spare
    Swim #11-15 descending from 45 by 1 sec each … still 5 sec to spare
    from #16 up, just fight to finish before 60
  • 100-200 minimum easy

Distance:
EN-3:  450

  • 4 x 50 BK on 1:00, swim 45 or under
  • 100 Recovery
  • 5 x 50 FS on 1:00, swim 40 or under
  • 100 Recovery

Sprint
La Tol: 200 (400 recovery)

  • 2 x [75 Max, 25 easy, 2x 50 FS Recovery on 1:15, 30 sec rest]
  • 50 FS Max on 1:00, 2x 50 FS Recovery on 1:15, 30 sec rest

Kick:  300

  • 100 FS Kick on 15 sec
  • 50 FS Kick on 15 sec
  • 100 BK Kick on 15 sec
  • 50 BK Kick on 15 sec
  • 50 easy

LAP:  150 / 150 recovery

  • 6 x (25 Sprint, 25 easy)

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 3/12 – Friday

Nationals – Specifics Phase – WK 3/12 – Thursday

Borden Noon

Warm Up:  600

EN-1:  900

  • 2 x 200 BK on 4:00, swim 3:25
  • 2 x 200 FS Pull on 3:30, swim 3:05
  • 100 FS Pull swim 1:29
  • 50 Recovery

EN-2:  550

  • 8 x 25 BK on 30, swim 22
  • 50 easy
  • 14 x 25 FS on 30, swim 20
  • 100 Recovery

Kick:  350

  • 7 x 50 FS Fins Kick on 1:00  4x FS, 3x BK
  • 50 Recovery

LAP:  150  (150 Recovery)

  • 3 x (25 Fins Fast, 25 easy)
  • 3 x (25 Dive Fast, 25 easy)

Wall work

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 3/12 – Thursday

Nationals – Specifics Phase – WK 3/12 – Wednesday

Borden Noon FS Focus – weights?

Warm Up:  600

Distance
EN-1 / EN-2 / Kick:  700 / 200 / 300

  • 200 BK on 4:00, swim < 3:25
  • 100 BK on 2:00, swim < 1:40
  • 2 x 50 BK on 1:05, swim 47
  • 3 x 50 BK Kick on 1:20
  • 50 easy
  • 200 FS on 3:00, swim <3:05
  • 2 x 100 FS on 1:45, swim 1:29
  • 2 x 50 FS on 1:00, swim 43
  • 3 x 50 FS Kick on 1:20
  • 50 easy

EN-3:  450

  • 4 x 50 BK on 1:00, swim 45 or under
  • 100 Recovery
  • 5 x 50 FS on 1:00, swim 40 or under
  • 100 Recovery

Sprint
EN-1:  :  600

  • 4 x 100 FS on 15 sec Aerobic
  • 4 x 50 FS on 15 sec Aerobic
  • 50 easy

La Tol: 200 (400 recovery)

  • 2 x 25 Build on 45
  • 2 x 25 Fast on 45
  • 75 Max, 25 easy, 2x 50 FS Recovery on 1:15, 30 rest
  • 2 x [50 FS Max on 1:00, 2x 50 FS Recovery on 1:15, 30 sec rest]
  • 25 FS Max, 25 easy, 50 FS Recovery

LAP:  150 / 150 recovery

  • 50 Sprint, 50 recovery
  • 4 x (25 Sprint, 25 easy)

Swim Down:  200

 

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 3/12 – Wednesday

Nationals – Specifics Phase – WK 3/12 – Tuesday

Borden Noon – Long Mix – plus weights

Warm Up:  600

Distance
EN-1:  900

  • 4 x 100 BK on 2:00, swim 1:38
  • 5 x 500 FS on 1:45, swim 1:29 2x Pull, 3x Full
  • 50 Recovery

EN-2:  500

  • 4 x 50 BK on 1:05, swim 47 with pull acceleration
  • 50 easy
  • 6 x 50 FS on 1:00, swim 42 with pull acceleration
  • 100 Recovery

Sprint
EN-1:  :  600

  • 4 x 100 FS on 15 sec Aerobic
  • 4 x 50 FS on 15 sec Aerobic
  • 50 easy

La Tol:

  • 2 x 25 Build on 45
  • 2 x 25 Fast on 45
  • 75 Max, 25 easy, 2x 50 FS Recovery on 1:15
  • 50 FS Max on 1:00, 2x 50 FS Recovery on 1:15
  • 25 FS Max, 25 easy, 50 FS Recovery

Kick:  350

  • 7 x 50 FS Fins Kick on 1:00  4x FS, 3x BK
  • 50 Recovery

LAP:  150  (150 Recovery)

  • 6 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK as twice through
    1st 25 Fast, 2nd mid 25 fast, 3rd final 25 Fast

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 3/12 – Tuesday

Nationals – Specifics Phase – WK 3/12 – Monday

Recovery Week

Today specifically an easy recovery day after the Alderwood meet

Warm Up:  600

Recovery:  400

  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull)
  • 100 FS Fins Stretch

EN-1:  600

  • 2 x 100 BK on 2:00, swim 1:39
  • 2 x 100 FS on 1:45, swim 1:29
  • 2 x 50 BK on 1:05, swim 48
  • 2 x 50 FS on 1:00, swim 43

Kick:  300

  • 6 x 50 Kick on 1:30, 3x FS, 3x BK

LAP:  150 / 150 Recovery

  • 6 x (25 Fast, 25 easy)

Additional tech focus

Sprinters: a Hypoxic starting point  (end goal being [1, 1] on 4th 50)

  • 4 x 50 FS on 1:15 with Breathing [first_25, second_25]
    #1 [4, 4]
    #2 [3, 4]
    #3 [3, 3]
    #4 [2, 3]

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 3/12 – Monday

Nationals – Specifics Phase – WK 2/12 – Sunday

45th Annual Alderwood Short Course Yards Meet

DB_Alderwood_SC_YardsRacingHistory

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 2/12 – Sunday

Nationals – Specifics Phase – WK 2/12 – Friday

Borden Noon – Long Mix – plus weights?

Warm Up:  600

EN-1:  1300

  • 4 x 100 BK on 2:00
  • 4 x 100 FS Pull on 1:45
  • 5 x 100 FS on 1:45
  • 50 Recovery

EN-2:  550

  • 200 BK on 3:30, swim 3:15
  • 150 FS on 2:30, swim <2:15
  • 2 x 100 FS on 1:40, swim 1:25
  • 100 Recovery

Kick:  400

  • 8 x 50 FS Fins Kick on 1:00  4x FS, 4x BK
  • 50 Recovery

LAP:  250  (200 Recovery)

  • 2 x (50 Fast, 50 easy) on 2:30, 1x FS, 1x BK
  • 6 x (25 Fast, 25 easy) on 1:15, 3x FS, 3x BK

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 2/12 – Friday

Nationals – Specifics Phase – WK 2/12 – Thursday

Borden Noon

Warm Up:  600m

EN-1:  1400

  • 400 FS Fins, every 4th length BK on 20 sec
  • 200 BK Fins
  • 2 x 200 BK on 4:00
  • 2 x 200 FS on 3:30 1x Pull
    (Sprinters – for the above cut 200’s to 150’s and stay aerobic)

For Distance Swimmers:

EN-2:  550

  • 200 FS on 3:15, swim 3:00
  • 150 FS on 2:30, swim 2:15
  • 2 x 100 FS on 1:40, swim 1:25
  • 100 recovery

EN-3:  150

  • 3 x 50 FS on 55, swim <40
  • 50 Recovery

For Sprint Swimmers:

EN-2:  100 / 50 Recovery

  • 2 x 25 FS Build on 45 sec
  • 2 x 25 FS Sprint on 45
  • 50 Recovery

Lactic Tolerance:  150 / 300 Recovery

  • 75 FS Strong, 25 easy, 2 x 50 FS Recovery on 1:15
  • 30 sec rest
  • 50 FS Max on 1:00, —  2 x 50 FS Recovery on 1:15, —  30+ sec additional rest ]
  • 25 FS Max, 25 easy, 50 FS recovery

Kick:  450

  • 9 x 50 FS Fin Kick on 1:00 – 5x FS, 4x BK
  • 100 Recovery

LAP:  250 (250 Recovery)

  • 9 x (25 Fast, 25 easy) … Dives??

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 2/12 – Thursday

Nationals – Specifics Phase – WK 2/12 – Wednesday

Borden Noon … a Recovery Day

Warm Up:  600

Recovery:  650

  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull)
  • 150 BK Fins
  • 100 FS Fins Stretch

EN-1:  1000

  • 200 BK
  • 200 FS Pull
  • 2 x 100 BK on 2:00
  • 4 x 100 FS on 1:45 or 15 sec

Kick:  500

  • 100 FS Fins Kick on 2:00
  • 3 x 50 FS Fins Kick on 1:00
  • 100 BK Fins Kick on 2:00
  • 5 x 50 Fin Kick on 1:00

LAP:  200 / 200 Recovery

  • 8 x (Dive 25 Fast, 25 easy)

Turns / Drives

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 2/12 – Wednesday

Nationals – Specifics Phase – WK 2/12 – Tuesday

Borden Noon – Long Mix – plus weights

Warm Up:  600

EN-1:  1300

  • 200 BK Fins on 20 sec
  • 200 FS Fins
  • 4 x 100 BK on 2:00, swim 1:38
  • 5 x 500 FS on 1:45, swim 1:29
  • 50 Recovery

EN-2:  500

  • 200 BK on 3:30, swim 3:15
  • 200 FS on 3:15, swim <3:00
  • 100 FS, swim 1:25
  • 100 Recovery

Kick:  400

  • 8 x 50 FS Fins Kick on 1:00  4x FS, 4x BK
  • 50 Recovery

LAP:  200  (200 Recovery)

  • 2 x (50 Fast, 50 easy) on 2:30, 1x FS, 1x BK
  • 4 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 2/12 – Tuesday

Nationals – Specifics Phase – WK 2/12 – Monday

Borden Noon

Warm Up:  600m

EN-1:  600

  • 3 x 200 Fins on 20 sec rest  **All low Aerobic**

For Distance Swimmers:

EN-1/2: 900

  • 2 x 100 FS Fins on 1:45
  • 2 x 100 FS Pull on 1:45
  • 5 x 100  FS on 1:45

For Sprint Swimmers:

EN-2:  150 / 50 Recovery

  • 2 x 50 FS Build on 1:15
    (gradual build thru the 50 from aerobic to almost sprint for the last 10m)
  • 2 x 25 FS Fast on 45
  • 50 Recovery

Lactic Tolerance:  225 / 425 Recovery

  • 2 x [
    — 75 FS Max
    ,

    — 25 easy,
    — 2 x 50 FS Recovery on 1:15
    –   30 sec rest
    ]
  • 50 FS Max on 1:00,  2 x 50 FS Recovery on 1:15, 30+ sec additional rest
  • 25 FS Max, 25 easy, 50 FS recovery

Kick:  300

  • 6 x 50 FS Kick on 1:20 – 3x FS, 3x BK
  • 100 Recovery

LAP:  100 (100 Recovery)

  • 50 FS Fast, 50 easy on 2:30
  • 2 x (25 Fast, 25 easy) on 1:15

If possible do the LAP set from blocks or add dives after

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 2/12 – Monday

Nationals – Specifics Phase – WK 1/12 – Friday

Borden Noon

Warm Up:  600m

EN-1:  600

  • 400 FS Fins, every 4th length BK on 20 sec
  • 200 BK Fins

For Distance Swimmers:

EN-2:  350

  • 3 x 100 FS on 1:40, swim 1:25
  • 50 FS, swim 42

EN-3:  550

  • 4 x 50 BK on 1:00, swim <45
  • 100 Recovery
  • 7 x 50 FS on 55, swim <40
  • 100 Recovery

For Sprint Swimmers:

EN-2:  100 / 50 Recovery

  • 4 x 25 FS Build on 45 sec
  • 50 Recovery

Lactic Tolerance:  200 / 400 Recovery

  • 75 FS Max, 25 easy, 2 x 50 FS Recovery on 1:15
  • 30 sec rest
  • 2 x [
    —  50 FS Max on 1:00,

    —  2 x 50 FS Recovery on 1:15,
    —  30+ sec additional rest
    ]
  • 25 FS Max, 25 easy, 50 FS recovery

Kick:  350

  • 7 x 50 FS Kick on 1:20 – 4x FS, 3x BK
  • 100 Recovery

LAP:  100 (100 Recovery)

  • 50 FS Fast, 50 easy on 2:30
  • 2 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 1/12 – Friday

Nationals – Specifics Phase – WK 1/12 – Thursday

Borden Noon

Warm Up:  600

Distance Swimmers:
EN-1:  1200

  • 4 x 100 BK on 2:00, swim 1:38
  • 50 Recovery
  • 8 x 100 FS on 1:45, swim 1:29
  • 50 Recovery

EN-2:  500

  • 4 x (50 BK on 1:00, swim 46)
  • 300 FS, swim <4:30  (act:  4:25)
  • 100 Recovery

Sprint Swimmers:
EN-1 / EN-2: 300 / 300 / 200 Recovery

  • 4 x 100 FS on 15 sec rest, swim 1 sec faster each repeat
  • 100 Recovery
  • 4 x 50 FS on 15 sec rest
  • 100 Recovery

Power:  100 / 200 Recovery

  • 4 x (12.5 Max Blast, easy rest of 50)
    Powerful push off wall into streamline, high turn-over, power stroke
    to the guard chair (1/2 the pool length)
  • 4 x (Max underwater dolphin, easy rest of 25, 15 sec rest)

Kick:  350

  • 100 FS Fins Kick on 2:00
  • 2 x 50 FS Fins Kick on 1:00
  • 100 BK Fins Kick on 2:00
  • 50 BK Fins kick
  • 50 Recovery

LAP:  250  (200 Recovery)

  • 3 x (50 Fast, 50 easy) on 2:30, 2x FS, 1x BK
  • 4 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 1/12 – Thursday

Nationals – Specifics Phase – WK 1/12 – Wednesday

Borden Noon + weights

Warm Up:  600

Recovery Drills:  400

  • 5 x 25 FS Fist Drill Progression, 25 FS
  • 3 x (25 Scull, 25 FS)
  • 50 FS Fins Stretch
  • 50 FS 6-kick switch

EN-1:  1000

  • 2 x 50 FS Pull on 1:00 or 15 sec rest
  • 100 FS Pull on 1:45 or 15 sec
  • 200 FS Pull
  • 50 easy
  • 2 x 100 BK on 2:00
  • 4 x 100 FS on 1:45 or 15 sec

Kick:  300

  • 6 x 50 Fin Kick on 1:00

LAP:  200 / 200 Recovery

  • 8 x (Dive 25 Fast, 25 easy)

Turns / Drives

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 1/12 – Wednesday

Nationals – Specifics Phase – WK 1/12 – Tuesday

Borden Noon

Warm Up:  600m

EN-1:  600

  • 400 FS Fins, every 4th length BK on 20 sec
  • 200 BK Fins

For Distance Swimmers:

EN-2:  300

  • 3 x 100 FS on 1:40, swim 1:25

EN-3:  550

  • 4 x 50 BK on 1:00, swim <45
  • 100 Recovery
  • 7 x 50 FS on 55, swim <40
  • 100 Recovery

For Sprint Swimmers:

EN-2:  100 / 50 Recovery

  • 4 x 25 FS Build on 30 sec
  • 50 Recovery

Lactic Tolerance:  200 / 400 Recovery

  • 4 x [ 50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30+ sec additional rest ]
    (so repeat on 4:00, hold your stroke on the recovery)

Kick:  350

  • 7 x 50 FS Kick on 1:20 – 4x FS, 3x BK
  • 100 Recovery

LAP:  100 (100 Recovery)

  • 50 FS Fast, 50 easy on 2:30
  • 2 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 1/12 – Tuesday

Nationals – Specifics Phase – WK 1/12 – Monday

Borden Noon + Weights

Back to regularly scheduled programming, finally being through the super disruptive Holiday Season! 🙂

Warm Up:  600

EN-1:  1200

  • 4 x [
    – 100 BK on 2:00, swim 1:38
    – 2 x 100 FS on 1:45, swim 1:28
    – 15 sec rest
    ]
  • 50 Recovery

EN-2:  500

  • 200 BK on 3:30, swim 3:15
  • 200 FS on 3:15, swim <3:00
  • 100 FS, swim 1:25
  • 100 Recovery

Kick:  350

  • 100 FS Fins Kick on 2:00
  • 2 x 50 FS Fins Kick on 1:00
  • 100 BK Fins Kick on 2:00
  • 50 BK Fins kick
  • 50 Recovery

LAP:  200  (200 Recovery)

  • 2 x (50 Fast, 50 easy) on 2:30, 1x FS, 1x BK
  • 4 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – Specifics Phase – WK 1/12 – Monday

Nationals – General Aerobic – WK 7/7 – Sunday

Pool:  ??

Warm Up:  600

  • 200 FS / BK mix
  • 200 Fins/Snorkel:  50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch
  • 200 IM Drill

Recovery:  400

  • 2 x (50 Snorkel 6-kick switch,  50 FS)
  • 2 x (50 Sjöström Drill,  50 FS)

EN-1:  600

  • 2 x 100 Fins on 15 sec rest (1x BK, 1x FS)
  • 4 x 100 Pull on 15 sec rest (2x BK, 2x FS)
  • 50 easy

Kick:  300

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

LAP:  150  (150 Recovery)

  • 50 Fast, 50 easy on 2:30
  • 4 x (25 Fast, 25 easy) on 1:30  (2x FS, 2x BK)

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 7/7 – Sunday

Nationals – General Aerobic – WK 7/7 – Friday

Pool:  ???

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
  • 100 IM Drill

EN-1 / EN-2:  700 / 300 (100 Recovery)

  • 3 x 100 BK on 2:00, descend from 1:38
  • 50 easy
  • 2 x (3 x 100 FS GO ON 1:45,
    swim as: #1 and #2 EN-1 Aerobic 1:28
    #3 EN-2 Anaerobic Threshold 1:25 )
  • 100 Recovery

EN-3:  450 (200 Recovery)

  • 3 x 50 BK GO ON 1:00, swim <45
  • 100 Recovery
  • 6 x 50 FS GO ON 55, swim <40
  • 100 Recovery

Kick:  300 (100 Recovery)

  • 6 x 50 Kick GO ON 1:20, kick < 1:10 – 3x FS, 3x BK
  • 100 easy

LAP:  100 (100 Recovery)

  • 50 Fast, 50 easy on 2:30
  • 2 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 7/7 – Friday

Nationals – General Aerobic – WK 7/7 – Thursday

Pool:  ???

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)

EN-1 / EN-2:  1000 / 400  (200 Recovery)

  • 200 BK Fins on 3:15, swim 3:00
  • 200 FS Fins, swim 2:45
  • 50 recovery
  • 4 x 100 BK on 2:00, swim 2x 1:38, then descend to 1:35
  • 50 easy
  • 6 x 100 FS on 1:45, swim 4x 1:28, then descend to 1:25
  • 100 Recovery

Kick:  300  / (100 Recovery)

  • 100 FS Fins on 2:00
  • 100 BK Fins on 2:00
  • 3 x 50 Fin Kick on 1:00 – 2x FS, 1x BK
  • 100 Recovery

LAP:  150 / (150 Recovery)

  • 6 x (25 Fast, 25 easy) on 1:30 Twice through Fast: 1st 25, middle, 2nd 25

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 7/7 – Thursday

Nationals – General Aerobic – WK 7/7 – Wednesday

All Pools Closed

Happy New Year!

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 7/7 – Wednesday

Nationals – General Aerobic – WK 7/7 – Tuesday

Borden Noon + Weights

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
  • 100 IM Drill

EN-1 / EN-2:  700 / 300 (100 Recovery)

  • 4 x 100 BK on 2:00, descend from 1:38
  • 50 easy
  • 4 x 100 FS on 1:45, swim 1:28
  • 200 FS for time (act:  2:49)
  • 100 Recovery

EN-3:  450 (200 Recovery)

  • 3 x 50 BK GO ON 1:00, swim <45
    Sprinters:  All out on #1 and #3 … recover between
  • 100 Recovery
  • 6 x 50 FS GO ON 55, swim <40
    Sprinters:  All out on #1, #4 and #6 … recover between
  • 100 Recovery

Kick:  300 (100 Recovery)

  • 6 x 50 Kick GO ON 1:20, kick < 1:10 – 3x FS, 3x BK
  • 100 easy

LAP:  100 (100 Recovery)

  • 4 x (25 Fast, 25 easy) on 1:30

Swim Down:  200

 

 

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 7/7 – Tuesday

Nationals – General Aerobic – WK 7/7 – Monday

Collingwood 7:30am … likely can’t make Borden Noon

(This week is a combo Recovery Week from a cold and Christmas)

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)

EN-1:  1000  (100 Recovery)

  • 2 x 200 BK Fins GO ON 3:15, swim 3:00
  • 50 easy
  • 2 x 200 FS Fins GO ON 3:00, swim 2:45
  • 200 FS, swim 3:05
  • 100 Recovery

EN-2:  400m (100 Recovery)

  • 2 x 100 BK GO ON 1:55, swim 1:35
  • 2 x 100 FS GO ON 1:40, swim 1:25
  • 100 Recovery

Kick:  300  / (100 Recovery)

  • 6 x 50 Fin Kick GO ON 1:00  (3x FS, 3x BK)
  • 100 Recovery

LAP:  150 / (150 Recovery)

  • 3 x (50 Fast, 50 easy) on 20 sec rest … 1x BK, 2x FS
    BK – 41
    FS – 36, 34

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 7/7 – Monday

2019_2020 CFB Borden Holiday Schedule

2019_2020_BordenHolidaySchedule

Posted in Workouts | Comments Off on 2019_2020 CFB Borden Holiday Schedule

2019…

2016_SnowPines_e

Posted in Workouts | Comments Off on 2019…

Nationals – General Aerobic – WK 6/7 – Tuesday

Collingwood 8am to 9am – reduce to 1 hour duration

Borden Noon

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
  • 100 IM Drill

EN-1 / EN-2:  1000 / 350 (100 Recovery)

  • 4 x 100 BK on 2:00, swim 1:38
  • 50 BK, swim 45
  • 50 easy
  • 3 x (3 x 100 FS GO ON 1:45 or 15-20 sec rest) as
    — #1 and #2 EN-1 Aerobic Swim 1:28
    — #3 EN-2 Anaerobic Threshold Swim 1:25
  • 100 Recovery

EN-3:  600 (200 Recovery)

  • 5 x 50 BK GO ON 1:00, swim <45
  • 100 Recovery
  • 7 x 50 FS GO ON 55, swim <40
  • 100 Recovery

Kick:  400 (100 Recovery)

  • 7 x 50 Kick GO ON 1:20, kick < 1:10 – 4x FS, 4x BK
  • 100 easy

LAP:  150 (150 Recovery)

  • 1 x (50 Fast, 50 easy) on 2:30
  • 4 x (25 Fast, 25 easy) on 1:30

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 6/7 – Tuesday

Nationals – General Aerobic – WK 6/7 – Monday

Borden Noon – Easy session after 4 days off with a cold … slacken repeats and rest time

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)

EN-1:  1300  (100 Recovery)

  • 3 x 200 BK Fins GO ON 3:15, swim 3:00
  • 50 easy
  • 3 x 200 FS Fins GO ON 3:00, swim 2:45
  • 100 FS Fins, swim 1:15
  • 100 Recovery

EN-2:  500m (100 Recovery)

  • 2 x 100 BK GO ON 1:55, swim 1:35
  • 3 x 100 FS GO ON 1:40, swim 1:25
  • 100 Recovery

Kick:  350  / (100 Recovery)

  • 100 FS Fins GO ON 2:00
  • 100 BK Fins GO ON 2:00
  • 3 x 50 Fin Kick GO ON 1:00  (2x FS, 1x BK)
  • 100 Recovery

LAP:  150 / (150 Recovery)

  • 6 x 50 on 1:30 As:  #1 1st 25 Fast, #2 Middle 25 Fast, #3 Last 25 Fast … repeat

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 6/7 – Monday

Nationals – General Aerobic – WK 5/7 – Friday

Borden Noon

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
  • 100 IM Drill

EN-1 / EN-2:  1000 / 400 (100 Recovery)

  • 5 x 100 BK on 2:00, #1-4 swim 1:38, #5 swim 1:35
  • 50 easy
  • 3 x (3 x 100 FS GO ON 1:45 or 15-20 sec rest)
    With each 3 x 100 swum as
    — #1 and #2 EN-1 Aerobic Swim 1:28
    — #3 EN-2 Anaerobic Threshold Swim 1:25
  • 100 Recovery

EN-3:  650 (200 Recovery)

  • 5 x 50 BK GO ON 1:00, swim <45
  • 100 Recovery
  • 8 x 50 FS GO ON 55, swim <40
  • 100 Recovery

Kick:  400 (100 Recovery)

  • 7 x 50 Kick GO ON 1:20, kick < 1:10 – 4x FS, 4x BK
  • 100 easy

LAP:  150 (150 Recovery)

  • 1 x (50 Fast, 50 easy) on 2:30
  • 4 x (25 Fast, 25 easy) on 1:30

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 5/7 – Friday

Nationals – General Aerobic – WK 5/7 – Thursday

Borden Noon

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)

EN-1 / EN-2:  1300 / 500  (200 Recovery)

  • 400 FS Fins with every 4th length BK on 20+ sec
  • 200 BK Fins on 3:15, swim 3:00
  • 200 FS Fins, swim 2:45
  • 50 recovery
  • 4 x 100 BK on 2:00, swim 2x 1:38, then descend to 1:35
  • 50 easy
  • 6 x 100 FS on 1:45, swim 3x 1:28, then descend to 1:25
  • 100 Recovery

Kick:  350  / (100 Recovery)

  • 100 FS Fins on 2:00
  • 100 BK Fins on 2:00
  • 3 x 50 Fin Kick on 1:00 – 2x FS, 1x BK
  • 100 Recovery

LAP:  150 / (150 Recovery)

  • 6 x (25 Fast, 25 easy) on 1:30 Twice through Fast: 1st 25, middle, 2nd 25

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 5/7 – Thursday

Nationals – General Aerobic – WK 5/7 – Wednesday

Borden Noon + Weights

Warm Up:  600

  • 200 FS / BK mix
  • 200 Fins/Snorkel:  50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch
  • 200 IM Drill

Recovery:  500

  • 2 x (50 Snorkel 6-kick switch,  50 FS)
  • 2 x (50 Sjöström Drill,  50 FS)
  • 50 Scull.  50 BK

EN-1:  900

  • 4 x 100 Fins on 15 sec rest (2x BK, 2x FS)
  • 5 x 100 Pull on 15 sec rest (2x BK, 2x FS)
  • 50 easy

Kick:  350

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

LAP:  200  (200 Recovery)

  • 2 x (50 Fast, 50 easy) on 2:30
  • 4 x (25 Fast, 25 easy) on 1:30  (2x FS, 2x BK)

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 5/7 – Wednesday

Nationals – General Aerobic – WK 5/7 – Tuesday

Borden Noon

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
  • 100 IM Drill

EN-1 / EN-2:  1000 / 350 (100 Recovery)

  • 4 x 100 BK on 2:00, swim 1:38
  • 50 BK, swim 45
  • 50 easy
  • 3 x (3 x 100 FS GO ON 1:45 or 15-20 sec rest) as
    — #1 and #2 EN-1 Aerobic Swim 1:28
    — #3 EN-2 Anaerobic Threshold Swim 1:25
  • 100 Recovery

EN-3:  600 (200 Recovery)

  • 5 x 50 BK GO ON 1:00, swim <45
  • 100 Recovery
  • 7 x 50 FS GO ON 55, swim <40
  • 100 Recovery

Kick:  400 (100 Recovery)

  • 7 x 50 Kick GO ON 1:20, kick < 1:10 – 4x FS, 4x BK
  • 100 easy

LAP:  150 (150 Recovery)

  • 1 x (50 Fast, 50 easy) on 2:30
  • 4 x (25 Fast, 25 easy) on 1:30

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 5/7 – Tuesday

Nationals – General Aerobic – WK 5/7 – Monday

Borden Noon + Weights with 10% bump in volume from last week

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)

EN-1:  1300  (100 Recovery)

  • 3 x 200 BK Fins GO ON 3:15, swim 3:00
  • 50 easy
  • 3 x 200 FS Fins GO ON 3:00, swim 2:45
  • 100 FS Fins, swim 1:15
  • 100 Recovery

EN-2:  500m (100 Recovery)

  • 2 x 100 BK GO ON 1:55, swim 1:35
  • 3 x 100 FS GO ON 1:40, swim 1:25
  • 100 Recovery

Kick:  350  / (100 Recovery)

  • 100 FS Fins GO ON 2:00
  • 100 BK Fins GO ON 2:00
  • 3 x 50 Fin Kick GO ON 1:00  (2x FS, 1x BK)
  • 100 Recovery

LAP:  150 / (150 Recovery)

  • 6 x 50 on 1:30
    As:  #1 1st 25 Fast, #2 Middle 25 Fast, #3 Last 25 Fast … repeat

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 5/7 – Monday

Nationals – General Aerobic – WK 4/7 – Sunday

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

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 4/7 – Sunday

Nationals – General Aerobic – WK 4/7 – Friday

Collingwood Noon

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
  • 100 IM Drill

EN-1:  800

  • 50 BK on 1:00, swim 50
  • 100 BK on 2:00, swim 1:38
  • 150 BK on 2:45, swim <2:30
  • 50 FS on 1:00, swim 42
  • 100 FS on 1:45, swim 1:28
  • 150 FS on 2:30, swim < 2:15
  • 200 FS, swim 3:00
  • 50 easy

EN-2:  350

  • 200 FS on 3:15, swim <3:00
  • 100 FS on 1:40, swim 1:25
  • 50 FS, swim 41
  • 50 easy

EN-3:  500 (200 Recovery)

  • 4 x 50 BK on 1:00, swim <45
  • 100 Recovery
  • 6 x 50 FS on 55, swim <40
  • 100 Recovery

Kick:  350 (100 Recovery)

  • 7 x 50 Kick on 1:20 – 4x FS, 3x BK
  • 100 easy

LAP:  100 (100 Recovery)

  • 2 x (50 Fast, 50 easy) on 2:30

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 4/7 – Friday

Nationals – General Aerobic – WK 4/7 – Thursday

Borden Noon

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)

EN-1 / EN-2:  1200 / 500  (200 Recovery)

  • 400 FS Fins with every 4th length BK on 20+ sec
  • 200 BK Fins on 3:15, swim 3:00
  • 200 FS Fins, swim 2:45
  • 50 recovery
  • 4 x 100 BK on 2:00, desc 1-4 from 1:38 to 1:35
  • 50 easy
  • 5 x 100 FS on 1:45, desc 1-5 from 1:28 to 1:24
  • 100 Recovery

Kick:  300  / (100 Recovery)

  • 2 x 25 Underwater Dolphin Fins on 30
  • 100 FS Fins on 2:00
  • 100 BK Fins on 2:00
  • 2 x 25 Underwater Dolphin Fins on 30
  • 100 Recovery

LAP:  150 / (150 Recovery)

  • 6 x (25 Fast, 25 easy) on 1:30 Fast: 1st 25, middle, 2nd 25

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 4/7 – Thursday

Nationals – General Aerobic – WK 4/7 – Wednesday

Borden Noon + Weights

Warm Up:  600

  • 200 FS / BK mix
  • 200 Fins/Snorkel:  50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch
  • 200 IM Drill

Recovery:  400

  • 50 Snorkel 6-kick switch
  • 50 FS
  • 50 Sjöström Drill
  • 50 FS
  • 50 Sjöström Drill
  • 50 FS
  • 50 Scull
  • 50 BK

EN-1:  800

  • 4 x 100 Fins on 15 sec rest (2x BK, 2x FS)
  • 4 x 100 Pull on 15 sec rest (2x BK, 2x FS)
  • 50 easy

Kick:  350

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

LAP:  200  (200 Recovery)

  • 2 x (50 Fast, 50 easy) on 2:30
  • 4 x (25 Fast, 25 easy) on 1:30  (2x FS, 2x BK)

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 4/7 – Wednesday

Nationals – General Aerobic – WK 4/7 – Tuesday

Borden Noon

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
  • 100 IM Drill

EN-1:  800

  • 50 BK on 1:00, swim 50
  • 100 BK on 2:00, swim 1:38
  • 150 BK on 2:45, swim <2:30
  • 50 FS on 1:00, swim 42
  • 100 FS on 1:45, swim 1:28
  • 150 FS on 2:30, swim < 2:15
  • 200 FS, swim 3:00
  • 50 easy

EN-2:  300

  • 3 x 100 FS on 1:40, swim 1:25 (act:  1:23, 1:25, 1:22)
  • 50 easy

EN-3:  500 (200 Recovery)

  • 4 x 50 BK on 1:00, swim <45  (act:  44, 44, 45, 45)
  • 100 Recovery
  • 6 x 50 FS on 55, swim <40  (act:  38, 39, 40 40 40 39)
  • 100 Recovery

Kick:  350 (100 Recovery)

  • 7 x 50 Kick on 1:20 – 4x FS, 3x BK  (act:  all about 1:07)
  • 100 easy

LAP:  100 50 (100 Recovery)

  • 2 1 x (50 Fast, 50 easy) on 2:30

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 4/7 – Tuesday

Nationals – General Aerobic – WK 4/7 – Monday

Borden Noon + Weights with 5% bump in volume from last week

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)

EN-1:  1200  (100 Recovery)

  • 200 BK Fins on 3:15, swim 3:00
  • 100 BK Fins on 1:45, swim 1:30
  • 200 FS Fins on 3:00, swim 2:45
  • 100 FS Fins, swim 1:15
    – ditch fins
  • 200 BK on 3:45, swim <3:30
  • 100 BK on 2:00, swim 1:38
  • 200 FS  on 3:30, swim <3:10
  • 100 FS, swim 1:28
  • 100 Recovery

EN-2:  400m (100 Recovery)

  • 2 x 50 BK on 1:05, swim 47
  • 100 BK, swim 1:35
  • 50 Recovery
  • 2 x 50 FS on 1:00, swim 42
  • 100 FS, swim 1:25
  • 50 Recovery

Kick:  300  / (100 Recovery)

  • 2 x 25 Underwater Dolphin Fins on 30
  • 100 FS Fins on 2:00
  • 100 BK Fins on 2:00
  • 2 x 25 Underwater Dolphin Fins on 30
  • 100 Recovery

LAP:  150 / (150 Recovery)

  • 6 x (25 Min Stroke / Min Time, 25 easy) on 1:30

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 4/7 – Monday

Nationals – General Aerobic – WK 3/7 – Sunday

Special Cambridge Maverick Masters session

Warm Up Mix:  600m

Drills: 300m

  • 50 FS Board touch
  • 50 FS stroke completion focus
  • 2 x 25 FS Kick
  • 50 FS Fast Kick
  • 2 x 25 FS Kick ‘chase’
  • 50 FS Fast Kick

EN-1/2: 900 – 200 Recovery

  • 5 x 100 FS on 1:50, descend 1-5  (1:35, 1:33, 1:32, 1:32, 1:31)
  • 100 Active Recovery
  • 3 x 100 FS on 1:50, descend 1-4 (1:32, 1:31, 1:29)
  • 100 Active Recovery

EN-2/3:

  • 3 x 100 FS on 1:50, even Pace at Maximal Effort (1:25, 1:23, 1:22)

Swim Down:  100

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 3/7 – Sunday

Nationals – General Aerobic – WK 3/7 – Friday

Collingwood Noon

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
  • 100 IM Drill

EN-1:  600

  • 50 BK on 1:00, swim 50
  • 100 BK on 2:00, swim 1:38
  • 150 BK on 2:45, swim <2:30
  • 50 FS on 1:00, swim 42
  • 100 FS on 1:45, swim 1:28
  • 150 FS, swim < 2:15
  • 50 easy

EN-2:  300

  • 3 x 100 FS on 1:40, swim 1:25
  • 50 easy

EN-3:  450 (200 Recovery)

  • 4 x 50 BK on 1:00, swim 45 (act:  44, 44, 44, 44 !!!)
  • 100 Recovery
  • 5 x 50 FS on 55, swim 40 (act:  38, 39 39, 38, 38)
  • 100 Recovery

Kick:  300 (50 Recovery)

  • 6 x 50 Kick on 1:20 – 3x FS, 3x BK
  • 50 easy

LAP:  100  (100 Recovery)

  • 2 x (50 Fast, 50 easy) on 2:30  (act:  34, 36)

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 3/7 – Friday

Nationals – General Aerobic – WK 3/7 – Thursday

Borden Noon

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)

EN-1 / EN-2:  1000 / 400 / (100 Recovery)

  • 5 x 100 BK on 2:00, swim 1:38
  • 5 x 100 FS on 1:45, swim 1:28
  • 50 easy

EN-2:  400

  • 200 BK, swim <3:15
  • 100 Recovery
  • 200 FS, swim <2:55
  • 100 Recovery

Kick:  300  / (100 Recovery)

  • 2 x 25 Underwater Dolphin Fins on 30
  • 2 x 50 FS Fins on 1:00
  • 2 x 50 BK Fins on 1:00
  • 50 Side-Kick Fins
  • 50 Recovery

LAP:  150 / (150 Recovery)

  • 6 x (25 Min Stroke / Min Time, 25 easy) on 1:30

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 3/7 – Thursday

Nationals – General Aerobic – WK 3/7 – Wednesday

Borden Noon + Weights

Warm Up:  600

  • 200 FS / BK mix
  • 200 Fins/Snorkel:  50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch
  • 200 IM Drill

Recovery:  400

  • 50 Fin Side Kick
  • 50 FS
  • 50 Scull
  • 50 BK
  • 50 Snorkel 6-kick switch
  • 50 FS
  • (25 Fist FS, 25 FS)
  • 50 FS

EN-1:  800

  • 200 BK Fins on 3:15
  • 200 FS Fins on 3:15
  • 200 FS Pull on 3:30
  • 4 x 50 FS on 1:00, swim 43 … perfect stroke
  • 50 easy

Kick:  300

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

LAP:  100  (100 Recovery)

  • 4 x (25 Fast, 25 easy) on 1:30  (2x FS, 2x BK)

Swim Down:  200

 

 

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 3/7 – Wednesday

Nationals – General Aerobic – WK 3/7 – Tuesday

Borden Noon

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
  • 100 IM Drill

EN-1:  600

  • 50 BK on 1:00, swim 50
  • 100 BK on 2:00, swim 1:38
  • 150 BK on 3:00, swim <2:30  (next time go on 2:45)
  • 50 FS on 1:00, swim 42
  • 100 FS on 1:45, swim 1:28
  • 150 FS, swim < 2:15
  • 50 easy

EN-2:  250

  • 2 x 100 FS on 1:40, swim 1:25   (act:  1:22, 1:23)
  • 50 FS, swim 41  (act:  41)
  • 50 easy

EN-3:  450 (200 Recovery)

  • 4 x 50 BK on 1:00, swim 45
    (act:  42, 45, 46, 46 … control needed on #1)
  • 100 Recovery
  • 5 x 50 FS on 55, swim 40
    (act:  38, 39, 39.5, 39.5, 39)
    just 3 more and no rest and we’re there … ha ha
  • 100 Recovery

Kick:  300 (50 Recovery)

  • 6 x 50 Kick on 1:20 – 3x FS, 3x BK
    (act:  solid … all between 1:03 and 1:08)
  • 50 easy

LAP:  100  (100 Recovery)

  • 2 x (50 Fast, 50 easy) on 2:30
    (act:  35, 35)

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 3/7 – Tuesday

Nationals – General Aerobic – WK 3/7 – Monday

Borden Noon + Weights

Warm Up:  600

  • 200 FS / BK mix
  • 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)

EN-1 / EN-2:  1000 / 400 / (100 Recovery)

  • 200 BK Fins on 3:30, swim 3:15  (EN-1)  (next time swim 3:00, on 3:15)
  • 100 BK Fins on 2:00, swim 1:30  (EN-2)
  • 200 FS Fins on 3:15, swim 3:00  (EN-1)
  • 100 FS Fins on 1:30, swim 1:15  (EN-2)
  • 200 BK on 3:45, swim <3:30  (EN-1)
  • 100 BK on 2:00, swim 1:35  (EN-2)
  • 200 FS on 3:30, swim <3:10  (EN-1)
  • 100 FS on 1:45, swim 1:25  (EN-2)
  • 4 x 50 BK on 1:05, swim 50  (EN-1)
  • 100 Recovery

Kick:  300  / (100 Recovery)

  • 2 x 25 Underwater Dolphin Fins on 30
  • 100 FS Fins on 2:00
  • 100 BK Fins on 2:00
  • 2 x 25 Underwater Dolphin Fins on 30
  • 100 Recovery

LAP:  150 / (150 Recovery)

  • 6 x (25 Min Stroke / Min Time, 25 easy) on 1:30

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 3/7 – Monday

Nationals – General Aerobic – WK 2/7 – Friday

Borden Noon + Weights

Warm Up:  550

EN-1 / EN-2: 500 / 300 / 100 Recovery

  • 3 x 100 BK on 2:00, swim #1, #2 1:40 and #3 1:35
    (act:  1:38, 1:38, 1:30 .. perhaps a little fast)
  • 50 easy
  • 5 x 100 FS on 1:45, swim #1, #2, #3 1:28 and #4 #5 1:25
    (act:  1:28, 1:28, 1:28, 1:22, 1:18)
  • 50 easy

EN-3:  400

  • 4 x 50 BK on 1:00, swim Best Avg <45
    (act:  off too fast … 40, 45, 46, 46)
  • 100 Recovery
  • 4 x 50 FS on 1:00, swim all as fast as possible
    (act:  36, 36, 36, 36.5)
  • 100 Recovery

Kick:  200m

  • 4 x 50 Kick on 1:20, 2x FS 2x BK
  • 50 easy

LAP:  100 (100 recovery)

  • 4 x (25 Fast, 25 easy) FS 1x Build 1x Fast … BK 1x Build 1x Fast)

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 2/7 – Friday

Nationals – General Aerobic – WK 2/7 – Thursday

Borden Noon

Warm Up:  550

EN-1 / EN-2:  900 / 300 (200 Recovery)

  • 200 BK on 4:00, swim <3:30
  • 2 x 100 BK on 2:00, swim 1:40
  • 4 x 50 BK on 1:00, descend from 48 sec to 45
  • 100 recovery
  • 200 FS on 3:30, swim <3:10
  • 2 x 100 FS Pull on 1:45, swim 1:28
  • 4 x 50 FS on 1:00, descend from 42 sec to 39
  • 100 recovery

Kick:  300

  • 2 x 100 Fin Kick on 2:00
  • 2 x 50 Fin Kick on 1:00
  • 50 easy

LAP:  150 (150 recovery)

  • 6 x (25 fast, 25 easy) on 1:30
    as 1x Build, 2x Fast … twice through

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 2/7 – Thursday

Nationals – General Aerobic – WK 2/7 – Wednesday

Borden Noon – Recovery Session

Warm Up:  550

Recovery:  450

  • 3 x (25 6-kick Side-Side FS, 25 FS)
  • 2 x (25 Fin Left 1-arm-FS, 25 Fin Right 1-arm FS,  25 FS)
  • 3 x (25 Scull, 25 Pull FS)

EN-1:  500

  • 2 x 25 BK on 30, swim 22
  • 2 x 50 BK on 1:00, swim 48
  • 100 BK swim 1:40
  • 50 easy
  • 2 x 25 FS on 30, swim 19
  • 2 x 50 FS on 1:00, swim 43
  • 100 FS swim 1:30
  • 50 easy

Kick: 400

  • 100 FS Kick on 15 sec
  • 2 x 50 FS kick on 15
  • 100 BK Kick on 15
  • 2 x 50 BK Kick on 15
  • 50 easy

Block practice

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 2/7 – Wednesday

Nationals – General Aerobic – WK 2/7 – Tuesday

Borden Noon

Warm Up:  550

EN-1: 600

  • 200 BK on 4:00
  • 100 BK on 2:00
  • 200 FS Pull on 3:30
  • 100 FS
  • 50 easy

EN-2/EN-3:  500 / 200 (200 Recovery)

  • 4 x 100 FS on 1:45, swim 3x 1:25, 1x 1:20
  • 100 easy
  • 3 x 100 BK on 2:00, swim 2x 1:35, 1x 1:30
  • 100 easy

Kick:  200 … missed in the plan!!

  • 4 x 50 Kick on 1:20, 2x FS 2x BK

LAP:  100 (100 recovery)

  • 4 x (25 min Stroke/Time, 25 easy)

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 2/7 – Tuesday

Nationals – General Aerobic – WK 2/7 – Monday

Borden Noon + Weights

Warm Up:  550

EN-1:  800

  • 4 x 50 BK on 1:05, swim 48
  • 2 x 100 BK on 2:00, swim 1:40
  • 50 easy
  • 4 x 50 FS on 1:00, swim 42
  • 2 x 100 FS on 1:45, swim 1:28

EN-3:  150

  • 3 x 50 FS on 55, swim 40
  • 100 easy

Kick:  300

  • 6 x 50 Fin Kick on 1:00
  • 50 easy

LAP:  150 (150 recovery)

  • 6 x (25 fast, 25 easy) on 1:30
  • 100 easy
  • 2 x 50 as Flags-In-Flags-Out Sprint, easy rest of 50
  • 1 x Build to sprint turn at 25

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 2/7 – Monday

Nationals – General Aerobic – WK 1/7 – Friday

Borden Noon + Weights

Warm Up:  550

Recovery:  400

  • 2 x (25 kick, 50 swim, 25 kick, 50 swim, 50 Scull)

Kick:  300

  • 6 x 50 Fin Kick on 1:00
  • 50 easy

EN-1:  800

  • 4 x 50 BK on 1:05, swim 48
  • 2 x 100 BK on 2:00, swim 1:40
  • 50 easy
  • 4 x 50 FS on 1:00, swim 42
  • 2 x 100 FS on 1:45, swim 1:28
  • 50 easy

LAP:  200 (200 recovery)

  • 2 x (50 Fast, 50 recovery) on 2:30
  • 4 x (25 fast, 25 easy) on 1:30

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 1/7 – Friday

Nationals – General Aerobic – WK 1/7 – Thursday

Borden Noon

Warm Up:  550

EN-1:  700

  • 2 x 25 BK on 30, swim 22
  • 50 BK on 1:00, swim 48
  • 100 BK on 2:00 swim 1:40
  • 150 BK, swim 2:30
  • 50 easy
  • 2 x 25 FS on 30, swim 19
  • 50 FS on 1:00, swim 43
  • 100 FS on 2:00 swim 1:30
  • 150 FS, swim 2:15
  • 50 easy

EN-2:  450

  • 5 x 50 FS on 1:00, swim 41
  • 50 easy
  • 4 x 50 BK on 1:05, swim 45
  • 50 easy

LAP:  200 (200 Recovery)

  • 2 x (50 FS Fast, 50 recovery) 1x FS swim 35, 1x BK swim 41
  • 4 x (25 min Stroke/Time, 25 easy)

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 1/7 – Thursday

Nationals – General Aerobic – WK 1/7 – Wednesday

Borden Noon – Recovery Session

Warm Up:  550

Recovery:  400

  • 3 x (25 6-kick Side-Side FS, 25 FS)
  • 2 x (25 Fin 1-arm-FS, 25 FS)
  • 3 x (25 Scull, 25 Pull FS)

EN-1:  400

  • 2 x 25 BK on 30, swim 22
  • 50 BK on 1:00, swim 48
  • 100 BK swim 1:40
  • 50 easy
  • 2 x 25 FS on 30, swim 19
  • 50 FS on 1:00, swim 43
  • 100 FS swim 1:30
  • 50 easy

Kick: 400

  • 100 FS Kick on 15 sec
  • 2 x 50 FS kick on 15
  • 100 BK Kick on 15
  • 2 x 50 BK Kick on 15
  • 50 easy

LAP:  200 (200 Recovery)

  • 2 x (50 Fast, 50 recovery) on 2:30
  • 4 x (25 Fast, 25 easy) on 1:30

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 1/7 – Wednesday

Nationals – General Aerobic – WK 1/7 – Tuesday

Borden

Warm Up:  550

EN-1: 600

  • 200 BK on 4:00
  • 100 BK on 2:00
  • 200 FS Pull on 3:30
  • 100 FS
  • 100 Recovery (easy fin kick)

EN-2:  450 (100 Recovery)

  • 5 x 50 FS on 1:00, swim 41
  • 50 easy
  • 4 x 50 BK on 1:05, swim 45
  • 50 easy

LAP:  250 (150 recovery)

  • 3 x (50 FS Fast, 50 recovery) 2x FS swim 35, 1x BK swim 41
  • 4 x (25 min Stroke/Time, 25 easy)

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 1/7 – Tuesday

Nationals – General Aerobic – WK 1/7 – Monday

Borden Noon – Recovery session

Warm Up:  550

Recovery:  400

  • 2 x (25 kick, 50 swim, 25 kick, 50 swim, 50 Scull)

Kick:  300

  • 6 x 50 Fin Kick on 1:00
  • 50 easy

EN-1:  1300

  • 200 BK Fins on 3:30
  • 200 FS Fins on 3:30
  • 3 x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30
  • 3 x 100 BK on 2:00, swim 1:45
  • 3 x 100 FS on 1:45, swim 1:30
  • 50 easy

LAP:  100 (50 recovery)

  • 4 x (25 fast, 25 easy) on 1:15

Swim Down:  200

Posted in Workouts | Comments Off on Nationals – General Aerobic – WK 1/7 – Monday

Etobicoke Masters – Semi-Serious Swim Meet

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

Posted in Workouts | Comments Off on Etobicoke Masters – Semi-Serious Swim Meet

Recovery – WK 2/2 – Friday

Borden Noon

Warm Up:  550m

Recovery / Drills: 300 / 400

  • 25 Kick 50 Swim FS, 25 Kick, 50 Swim fS
  • 4 x (25 scull, 25 FS)
  • 25 Kick, 50 Swim BK, 25 Kick, 50 Swim BK
  • 4 x (25 1-arm FS, 25 FS) with fins

EN-1 / Kick:  1500

  • 200 FS Fins
  • 2 x 50 BK Fins
  • 200 FS Pull
  • 2 x 50 BK Pull
  • 200 FS
  • 2 x 50 BK
  • 50 easy
  • 3 x 100 BK on 2:00
  • 2 x 100 FS on 1:45
  • 50 easy

LAP:  100 / 100 Recovery

  • 4 x (25 FS min Stroke / min time, 25 easy) #1 Long & smooth, #2 Faster, #3 all speed, #4 less strokes but as fast

Swim Down:  200

Posted in Workouts | Comments Off on Recovery – WK 2/2 – Friday

Recovery – WK 2/2 – Thursday

Borden Noon

Warm Up:  550

EN-1 / Kick: 1800 / 400

  • 200 FS Fins on 3:30
  • 200 BK Fins on 3:30
  • 200 FS
  • 2 x 100 Fin Kick (1x FS, 1x BK) on 15+sec
  • 3 x 100 BK on 2:00
  • 3 x 100 FS Pull on 1:45
  • 4 x 50 Fin Kick on 1:00
  • 4 x 50 BK on 1:05
  • 4 x 50 FS on 1:00

LAP:  100 (100 recovery)

  • 4 x (25 FS min stroke / min time, 25 easy)

Swim Down:  200

Posted in Workouts | Comments Off on Recovery – WK 2/2 – Thursday

Recovery – WK 2/2 – Wednesday

Borden Noon + weights

Warm Up:  550m

Recovery:  400m

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

EN-1 / Kick:  1500 / 350

  • 400 FS Fins with every 4th length BK
  • 2 x 25 BK on 35 sec
  • 2 x 50 BK on 1:10
  • 2 x 100 BK on 2:00
  • 200 BK
  • 4 x 50 Fin Kick on 1:00
  • 2 x 25 FS Pull on 30 sec
  • 2 x 50 FS Pull on 1:00
  • 2 x 100 FS Pull on 1:45
  • 200 FS Pull
  • 4 x 50 Kick on 1:30

LAP:  50

  • 2 x (25 FS min time / min stroke, 25 easy)

Swim Down:  200

 

Posted in Workouts | Comments Off on Recovery – WK 2/2 – Wednesday

Recovery – WK 2/2 Tuesday

Borden Noon – first swim back

Warm Up:  550m

Recovery:  400m

  • 200 FS Fins
  • 200 BK Fins

EN-1 / Kick:

  • 3 x 50 Fin Kick on 1:00
  • 2 x 100 BK Paddles on 2:00
  • 3 x 100 FS Pull on 1:45
  • 3 x 50 Kick on 1:30
  • 2 x 100 BK on 2:00
  • 3 x 100 FS on 1:45

LAP:  50 (50 recovery)

  • 2 x (25 Min Stroke/Min time, 25 easy)

Swim Down:  50

Posted in Workouts | Comments Off on Recovery – WK 2/2 Tuesday

Noosa Triathlon – 1500m RACE – Sunday 3-Nov

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:

The actual 'swim'

Posted in Workouts | Comments Off on Noosa Triathlon – 1500m RACE – Sunday 3-Nov

Noosa Race Weekend – Recovery Day – Saturday 2-Nov

Posted in Workouts | Comments Off on Noosa Race Weekend – Recovery Day – Saturday 2-Nov

Noosa Ocean 1000 – RACE DAY – Friday 1-Nov

Posted in Workouts | Comments Off on Noosa Ocean 1000 – RACE DAY – Friday 1-Nov

Noosa 1500 – Taper WK 2/2 – Thursday 31-Oct

Final Taper Week – Noosa Beach

1 Days Out – FINAL TAPER SESSION

Warm Up:  800

EN-1:  500

  • 2 x 200 FS on 30sec

Race Pace:  200

  • 100 FS Race Pace on 15
  • 2 x 50 FS Race Pace on 10

Recovery:  300

  • 300 easy mix

LAP:  50

  • 1x Surf In/Out

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Taper WK 2/2 – Thursday 31-Oct

Noosa 1500 – Taper WK 2/2 – Wednesday 30-Oct

Final Taper Week – Noosa Beach

2 Days Out

Warm Up:  800

EN-1:  500

  • 2 x 200 FS on 30sec
  • 100 FS

EN-2:  200

  • 2 x 100 FS Strong on 15

Recovery:  300

  • 300 easy mix

LAP:  50

  • 1x Surf In/Out

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Taper WK 2/2 – Wednesday 30-Oct

Noosa 1500 – Taper WK 2/2 – Tuesday 29-Oct

Final Taper Week – Noosa Beach

3 Days Out

Warm Up:  800

EN-1:  600

  • 3 x 200 FS on 30

Race Pace:  300

  • 3 x 100 FS Race Pace on 15 sec

Recovery:  300

  • 300 easy mix

LAP:  50

  • 2 x Surf In/Out

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Taper WK 2/2 – Tuesday 29-Oct

Noosa 1500 – Taper WK 2/2 – Monday 28-Oct

Final Taper Week – Noosa Beach

4 Days Out

Warm Up:  800

EN-1:  600

  • 3 x 200 FS on 30 sec

EN-2:  300

  • 200 FS Strong on 20
  • 100 FS Strong

Recovery:  300

  • 300 easy mix

LAP:  50

  • 2 x Surf In/Out Sprint

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Taper WK 2/2 – Monday 28-Oct

Noosa 1500 – Taper WK 1/2 – Sunday 27-Oct

Noosa Ocean – Recovery Session – morning

5 Days Out

Warm Up:  800

  • mix FS/BK out to Little Cove and Back

EN-1:  600

  • 3 x 200m FS aerobic on 30 sec

Recovery:  200m

  • 200 easy FS/BK

LAP:  100

  • 3 x (Beach Sprint In – Sprint Out)

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Taper WK 1/2 – Sunday 27-Oct

Noosa 1500 – Taper WK 1/2 – Saturday 26-Oct

#WorldSwimDay

Noosa Ocean – Race Pace Session

6 Days Out

Warm Up:  800

  • mix FS/BK out to Little Cove and Back

EN-1:  500

  • 2 x 200m FS aerobic on 30 sec
  • 100m FS aerobic

Race Pace:  350

  • 200 FS Strong on 20 sec
  • 100 FS Strong on 15 sec
  • 50 FS Strong

Recovery:  300

  • 300 mix FS/BK

LAP:  50

  • 2 x (Beach Sprint In – Sprint Out)

Swim Down:  200

 

Posted in Workouts | Comments Off on Noosa 1500 – Taper WK 1/2 – Saturday 26-Oct

Noosa 1500 – Taper WK 1/2 – Friday 25-Oct

Noosa Ocean – Threshold Session

7 Days Out

Warm Up:  800

  • mix FS/BK out to Little Cove and Back

EN-1:  500

  • 2 x 250m FS aerobic on 30 sec

EN-2:  350

  • 3 x 100 FS Strong on 15 Sec
  • 50 FS Strong

Recovery:  300

  • 300 mix FS/BK

LAP:  50

  • 2 x (Beach Sprint In – Sprint Out)

Swim Down:  200

 

Posted in Workouts | Comments Off on Noosa 1500 – Taper WK 1/2 – Friday 25-Oct

Noosa 1500 – Taper WK 1/2 – Thursday 24-Oct

Noosa Ocean – Recovery Session

8 Days Out

Warm Up:  800

  • mix FS/BK out to Little Cove and Back

Recovery:  300

  • 300 easy FS/BK

EN-1:  600

  • 3 x 200m FS aerobic on 30 sec

LAP:  100

  • 3 x (Beach Sprint In – Sprint Out)

Swim Down:  200

 

Posted in Workouts | Comments Off on Noosa 1500 – Taper WK 1/2 – Thursday 24-Oct

Noosa 1500 – Taper WK 1/2 – Wednesday 23-Oct

Noosa Ocean Swim – Race Pace Session

9 Days Out

Warm Up:  800

  • ~700m out towards Little Cove and 100m back in

EN-1:  500

  • 500m steady aerobic pace FS

Race Pace: 400

  • 2 x 200m FS at Race Pace on 30 sec rest

Recovery:  300

  • 300 easy FS/BK

LAP:  50

  • 2 x (Sprint In, Sprint Out)

Swim Down:  200

 

Posted in Workouts | Comments Off on Noosa 1500 – Taper WK 1/2 – Wednesday 23-Oct

Noosa 1500 – Taper WK 1/2 – Tuesday 22-Oct

Brisbane Commonwealth Games Pool – Threshold Set

10 Days Out

Warm Up:  800

EN-1:  400

  • 200 FS Pull on 3:30, swim 3:05  (act:  3:04)
  • 100 FS on 15  (act:  1:35)
  • 2 x 50 FS on 15  (act:  47, 46)

EN-2:  400

  •  4 x 100 FS Strong on 10 sec rest
    #1  1:28.3
    #2  1:28.9
    #3  1:30.4
    #4  1:29.5

Recovery: 100

  • 50 FS, 50 BK

Kick:  100

  •  100 FS Kick

Recovery: 100

  • 50 FS, 50 BK

LAP:  50

  •  1x Deck walk 60m, Sprint 50 with sighting, Deck walk 60m

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Taper WK 1/2 – Tuesday 22-Oct

Noosa 1500 – Taper WK 1/2 – Monday 21-Oct

Brisbane Commonwealth Games Pool – Recovery session

11 Days Out

Warm Up:  800

EN-1:  600

  • 200 FS Pull on 3:30, swim 3:05
  • 100 FS Pull on 1:50, swim 1:35
  • 50 BK on 15
  • 150 FS on 15
  • 100 FS

Recovery:  200

  • 150 FS, 50 BK easy

Kick:  100

  • 100 FS Kick

Swim Down:  200

Brisbane Commonwealth Games Pool

Brisbane Commonwealth Games Pool

Posted in Workouts | Comments Off on Noosa 1500 – Taper WK 1/2 – Monday 21-Oct

Noosa 1500 – Race Prep WK 5/5 – Sunday 20-Oct

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.

2019_10_20_Burleigh1000_SatView

 

 

2019_10_20_BurleighPaceStrokeGraph

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 5/5 – Sunday 20-Oct

Noosa 1500 – Race Prep WK 5/5 – Saturday 19-Oct

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:  400 200

  • 2 x 100 Kick – 1x FS 1x BK
  • 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 sighting, 50 BK easy
  • 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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 5/5 – Saturday 19-Oct

Noosa 1500 – Race Prep WK 5/5 – Friday 18-Oct

Brisbane Commonwealth Games Pool – Race Pace Main set for 1500

Warm Up:  800

EN-1:  800 (200 Recov)

  • 200 FS Pull on 3:30, swim <3:05  (act:  3:03)
  • 2 x 100 FS Pull on 1:45, swim 1:29  (act:  1:30, 1:31)
  • 200 FS on 3:30, swim <3:05   (act:  3:17 … awful)
  • 2 x 100 FS on 1:45, swim 1:29  (act:  1:35, 1:36)
  • 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 swim RP, on 30 sec rest
    #1 7:54
    #2 8:02
    #3 8:01
    Tough Swimming … factors 48hrs into 14hr time change, LCM vs SC
    swimming 1:36/100m at this point
  • 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  450

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 5/5 – Friday 18-Oct

Noosa 1500 – Race Prep WK 5/5 – Thursday 17-Oct

14 Days Out – Taper Start

Brisbane Springwood Pool LCM – mixed session

Warm Up:  800

Recovery:  400

  • 400 FS with every 4th length BK

EN-1:  800 (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:  400 300 (100 recov)

  • 8 6 x 50 on 1:00, swim 41-42sec
  • 100 recovery

Kick:  300 200 (100 recov)

  • 2 x 100 FS Kick
  • 2 x 50 BK Kick
  • 50 recovery

LAP:  300 (200 recov)

  • 2 4 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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 5/5 – Thursday 17-Oct

Noosa 1500 – Race Prep WK 5/5 – Wednesday 16-Oct

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 (act:  1:29, 1:30, 1:31, 1:32)
  • 100 BK on 2:00, swim 1:45
  • 4 x 100 FS on 1:45, swim 1:30  (act:  1:35, 1:35, 1:35, 1:35 … likely on 15 sec rest)
  • 100 BK swim 1:45
  • 50 easy

EN-2:  200 (100 recov)

  • 4 x 50 on 55sec, swim 41-42sec
  • 100 recovery

Kick:  300 200 (100 recov)

  • 2 x 100 FS Fins Kick
  • 2 x 50 BK Fins Kick
  • 50 recovery

LAP:  300 200 (200 recov)

  • 2 x 4 x 50 Fast on 1:15  (last two were 50’s with sighting)
  • 2 x (50 Fast, 25 easy) continuous
  • 2 x (35m deck walk, 50m FS Sprint with sighting) continuous

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 5/5 – Wednesday 16-Oct

Noosa 1500 – Race Prep WK 5/5 – Tuesday 15-Oct

Lost Day

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 5/5 – Tuesday 15-Oct

Noosa 1500 – Race Prep WK 5/5 – Monday 14-Oct

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 5/5 – Monday 14-Oct

Noosa 1500 – Race Prep WK 4/5 – Sunday 13-Oct

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 4/5 – Sunday 13-Oct

Noosa 1500 – Race Prep WK 4/5 – Saturday 12-Oct

Rest Day

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 4/5 – Saturday 12-Oct

Noosa 1500 – Race Prep WK 4/5 – Friday 11-Oct

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 4/5 – Friday 11-Oct

Noosa 1500 – Race Prep WK 4/5 – Thursday 10-Oct

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 4/5 – Thursday 10-Oct

Noosa 1500 – Race Prep WK 4/5 – Wednesday 9-Oct

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 4/5 – Wednesday 9-Oct

Noosa 1500 – Race Prep WK 4/5 – Tuesday 8-Oct

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 4/5 – Tuesday 8-Oct

Noosa 1500 – Race Prep WK 4/5 – Monday 7-Oct

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 4/5 – Monday 7-Oct

Noosa 1500 – Race Prep WK 3/5 – Saturday

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 3/5 – Saturday

Noosa 1500 – Race Prep WK 3/5 – Friday

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 3/5 – Friday

Noosa 1500 – Race Prep WK 3/5 – Thursday

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 3/5 – Thursday

Noosa 1500 – Race Prep WK 3/5 – Wednesday

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 3/5 – Wednesday

Noosa 1500 – Race Prep WK 3/5 – Tuesday

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 3/5 – Tuesday

Noosa 1500 – Race Prep WK 3/5 – Monday

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

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 3/5 – Monday

Noosa 1500 – Race Prep WK 2/5 – Saturday

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
  • 200 FS Pull, swim 3:05

Kick:  400

  • 2 x 100 FS Kick
  • 4 x 50 Kick (2x BK, 2x FS)
  • 50 easy

LAP:  300

  • 2 x 50 FS Fast on 1:15
  • 2 x (50 FS Fast, 50 FS Recovery)  Continuous
  • 50 easy
  • 4 x (35m Walk to Deep end, 25 sprint back) Continuous

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 2/5 – Saturday

Noosa 1500 – Race Prep WK 2/5 – Friday

Borden Closed for Sports Day – E.B. – Broken 1500 Race Pace Set – Weights??

Warm Up:  800

EN-1:  800 (200 Recov)

  • 4 x 100 FS Pull on 1:45, swim 1:30
  • 4 x 100 FS on 1:45, swim 1:30
  • 200 Recovery

Race Pace:  1500 (200 Recov)

  • 3 x (
    – 200 FS on 3:15, swim 3:00
    – 300 FS on 5:00, swim 4:30 – 4:35 ) continuous on pace
    Results:
    200 – 3:00.6, on 3:15 (14 sec)
    300 – 4:33.4, on 5:00 (26 sec)
    200 – 2:58.9, on 3:15 (16 sec)
    300 – 4:31.5, on 5:00 (28 sec)
    200 – 3:00.3, on 3:15 (15 sec)
    300 – 4:31.8
    Total Swim Time for 1500 22:36 with rest 1:39
  • 200 Recov mix FS/BK

LAP:  200  (200 Recovery)

  • 4 x (50 FS Fast 17/18, 50 FS Recovery also 17/18 strokes) on 2:30

Swim Down:  200

 

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 2/5 – Friday

Noosa 1500 – Race Prep WK 2/5 – Thursday

Borden Noon

Warm Up:  800

EN-1:  1000 (50 recov)

  • 2 x 100 FS Pull Paddles on 1:45, swim 1:30
  • 100 BK on 2:00
  • 200 FS Pull on 3:30, swim 3:05
  • 100 BK on 2:00
  • 400 FS, swim <6:10
  • 50 easy

EN-2:  450 (100 recov) with HRM

  • 9 x 50 FS on 55 sec, swim 41-42 @ 64 SPM
  • 100 recovery

Kick:  400 (100 recov)

  • 2 x 100 Kick
  • 4 x 50 Kick
  • 100 recovery

LAP:  350 (250 recov)

  • 3 x 50 FS Fast on 1:30
  • 2 x (50 Fast, 25 easy) continuous
  • 4 x (35 Deck Walk, 25 FS Sprint) continuous

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 2/5 – Thursday

Noosa 1500 – Race Prep WK 2/5 – Wednesday

Borden Noon – Recovery Session + Weights

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
  • 200 FS Pull, swim 3:05

Kick:  400

  • 2 x 100 FS Kick
  • 4 x 50 Kick (2x BK, 2x FS)
  • 50 easy

LAP:  300

  • 2 x 50 FS Fast on 1:15
  • 2 x (50 FS Fast, 50 FS Recovery)  Continuous
  • 50 easy
  • 4 x (35m Walk to Deep end, 25 sprint back) Continuous

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 2/5 – Wednesday

Noosa 1500 – Race Prep WK 2/5 – Tuesday

Borden Noon – Race Prep Main set for 1000

Warm Up:  800  (more seems to be needed)

EN-1:  800 (200 Recov)

  • 2 x 200 FS Pull on 3:20, swim <3:05
  • 2 x 200 FS on 3:20, swim <3:05  act:  3:08, 3:02
  • 200 Recovery

Race Pace:  1000 (200 Recov)

  • 25m Deck Walk, 25m FS Sprint GO on 15+sec to next Colour Top
    *** Hit Pace ***
  • 100 FS on 1:45, swim 1:26  act:  1:30.4
    200 FS on 3:15, swim 3:00  act:  3:00.0
    2 x 100 on 1:40, swim 1:26  act:  1:26.3, 1:27.3
  • Out, 25m Deck Walk, 25m FS Sprint
    *** Hit Pace ***
  • 100 FS on 1:45, swim 1:26  act:  1:32.6
    200 FS on 3:15, swim 3:00  act:  2:59.7
    2 x 100 on 1:40, swim 1:26  act:  1:27.3, 1:24.5
    – Total Swim Time for 1000m = 14:48.1
  • 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 to deep end, jump in, sprint 25m, jump out)

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 2/5 – Tuesday

Noosa 1500 – Race Prep WK 2/5 – Monday

Borden Noon – Start of the Second Week of Race Prep

Warm Up:  500

EN-1:  1000 (50 recov)

  • 4 x 100 FS Pull on 1:45, swim 1:30  … focus on arm entry/pull
  • 100 BK on 2:00
  • 4 x 100 FS on 1:45, swim 1:30 … ditto
  • 100 BK on 2:00
  • 50 easy

EN-2:  400 (100 recov) with HRM

  • 8 x 50 on 1:00, swim ~42sec effort
    Using Tempo Trainer @:
    SPM
    #1  61
    #2  62
    #3  63
    #4  64
    #5  65
    #6  66
    #7  67
    #8  68
  • 100 recovery

Kick:  400 (100 recov)

  • 2 x 100 Kick
  • 4 x 50 Kick
  • 100 recovery

LAP:  350 (250 recov)

  • 2 x 50 Fast on 1:15
  • 2 x (50 Fast, 25 easy) continuous
  • 6 x (25 Fast, 25 easy) on 1:15, 17 Strokes, 17 sec

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 2/5 – Monday

Noosa 1500 – Race Prep WK 1/5 – Sunday

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

  • 5 x (25 Kick, 50 swim, 25 Kick) on 15 sec

EN-1/2:  900

  • 3 x (
    – 150 easy Pull,
    – 100 moderate,
    – 50 Fast)
    **with some key adjustments to stroke**

Swim Down:  50

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 1/5 – Sunday

Noosa 1500 – Race Prep WK 1/5 – Friday

Borden Noon – Broken 1500 Race Pace Set

Warm Up:  500

EN-1:  800 (200 Recov)

  • 4 x 100 FS Pull on 1:45, swim 1:30
  • 44x 100 FS on 1:45, swim 1:30
  • 200 Recovery

Race Pace:  1500 (200 Recov)

  • 7 x 200 on 3:15, swim 3:00
    *** If Swim speed can’t be held, shift to going on 3:30 ***
  • 100 FS as fast as possible
    – right after the last 200m – no extra rest
  • 200 Recov mix FS/BK

LAP:  200  (200 Recovery)

  • 4 x (50 FS Fast 17/18, 50 FS Recovery also 17/18 strokes) on 2:30

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 1/5 – Friday

Noosa 1500 – Race Prep WK 1/5 – Thursday

Borden Noon

Warm Up:  500

EN-1:  1000 (50 recov)

  • 3 x 100 FS Pull Paddles on 1:45, swim 1:30
  • 100 BK on 2:00
  • 200 FS Pull on 3:30, swim 3:05
  • 100 BK on 2:00
  • 300 FS, swim <4:40
  • 50 easy

EN-2:  450 (100 recov) with HRM

  • 9 x 50 FS on 55 sec, swim 42 @ 64 SPM
  • 100 recovery

Kick:  400 (100 recov)

  • 2 x 100 Kick
  • 4 x 50 Kick
  • 100 recovery

LAP:  350 (250 recov)

  • 3 x 50 FS Fast on 1:30
  • 2 x (50 Fast, 25 easy) continuous
  • 4 x (25 Fast, 25 easy) on 1:30, 17 Strokes, 17 sec

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 1/5 – Thursday

Noosa 1500 – Race Prep WK 1/5 – Wednesday

Borden CLOSED – Barrie – Recovery Session

Warm Up:  500

Recovery:  400

  • 400 FS Fins/Paddles with Every 4th Length BK

EN-1:  500

  • 3 x 100 FS Pull on 1:45, swim 1:29
  • 2 x 100 FS on 1:45, swim 1:30

Kick:  400

  • 2 x 100 FS Kick
  • 4 x 50 Kick (2x BK, 2x FS)
  • 50 easy

LAP:  300

  • 2 x (50 FS Fast, 25 FS Recovery) Continuous
  • 50 easy
  • 2 x (25 FS Fast, 25 FS Recovery) Continuous
  • 50 easy
  • 6 x (25 FS Fast 17/17, 25 easy on 1:15)

Swim Down:  200

Posted in Workouts | Comments Off on Noosa 1500 – Race Prep WK 1/5 – Wednesday

Noosa 1500 – Race Prep WK 1/5 – Tuesday

Borden Noon – Race Prep Main set for 1000

Warm Up:  500

EN-1:  800 (200 Recov)

  • 4 x 100 FS Pull on 1:45, swim 1:30
  • 2 x 200 FS on 3:20, swim <3:05
  • 200 Recovery

Race Pace:  1000 (200 Recov)

  • 25m Deck Walk, 25m FS Sprint
    GO on 15+sec to next Colour Top*** Hit Pace ***
  • 5 x 100 on 1:40, swim 1:26
    act:  1:26, 1:28, 1:29, 1:30, 1:32 … not the greatest … hard and didn’t hold stroke length
  • Out, 25m Deck Walk, 25m FS Sprint*** Hit Pace ***
  • 5 x 100 on 1:40, swim 1:26
    act:  1:28, 1:29, 1:29, 1:28, 1:25 … better than the first five … held onto stroke length at a lower SR
  • Out 25m Deck Walk
    easy 25
  • 200 Recov mix FS/BK

LAP:  200  (200 Recovery)

  • 4 x (50 FS Fast 17/18, 50 FS Recovery) on 1:45 – 2:00

Swim Down:  200

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Noosa 1500 – Race Prep WK 1/5 – Monday

Borden Noon – First Week of Race Prep Phase – Monday

Warm Up:  500

EN-1:  1000 (50 recov)

  • 2 x 200 FS Pull on 3:20, swim 3:05  act:  Awful
  • 100 BK on 2:00
  • 2 x 200 FS on 3:20, swim 3:05  act:  Awful
  • 100 BK on 2:00
  • 50 easy

EN-2:  400 (100 recov) with HRM

  • 8 x 50 on 1:00, swim ~42sec effort Using Tempo Trainer @:
    SPM – SwimTime – Strokes/50m – Heart Rate
    #1  52 – 44.9 – 18 – 154
    #2  55 – 43.6 – 18 – 161
    #3  58 – 43.4 – 19 – 163
    #4  61 – 43.1 – 20 – 165
    #5  64 – 42.2 – 20 – 165
    #6  67 – 42.3 – 22 – 165
    #7  70 – 42.7 – 24 – 164
    #8  73 – 42.6 – 24 – 164
  • 100 recovery

Kick:  400 (100 recov)

  • 2 x 100 Kick
  • 4 x 50 Kick
  • 100 recovery

LAP:  350 (250 recov)

  • 4 x (50 Fast, 25 easy) continuous
  • 6 x (25 Fast, 25 easy) on 1:15, 17 Strokes, 17 sec

Swim Down:  200

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Noosa 1500 – Specifics WK 9/9 – Friday

Borden Noon – Recovery Week – FS Session

Warm Up:  500

EN-1:  900

  • 200 FS Fins/Paddles on 20 sec rest
  • 2 x 200 FS Pull on 3:30, swim 3:10
  • 3 x 100 FS on 1:45, swim 1:35

EN-2:  600  (100 Recov)

  • 4 x 50 FS on 1:00, swim 44
    17/18 strokes for each … 44 down to 42 … GOOD
  • 2 x 100 FS on 1:45, swim 1:30
    17/18/18/18 and 17/18/19/18 … 1:29, 1:29 … GOOD
  • 200 FS swim 3:00
    Strokes {17, 18, 19, 19, 19, 19} for 2:56 … GOOD
  • 100 easy

Race-Pace:  300  (100 Recov)

  • 300 FS for time, aim for 18 stroke/length avg <4:30
    Strokes {17, 18, 19 … 19} for 4:23 … GOOD … work on holding 18 strokes ??
  • 100 easy

FIN Kick:  400

  • 2 x (100 Kick, 2 x 50 Kick) 1x FS, 1x BK

LAP:  200  (150 Recov)

  • 4 2 x (50 FS Fast, 50 easy) on 20 sec
    swim 17/18 in 17 sec

Swim Down :  200

Work 1950 + WU/SD 700 = 2650

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Noosa 1500 – Specifics WK 9/9 – Thursday

Borden Noon – Recovery Week – Mixed Session

Warm Up:  500

EN-1:  600

  • 400 FS Fins/Paddles, with every 4th length BK
  • 2 x 100 BK on 2:00, swim 1:40

EN-2:  400  (100 Recov)

  • 4 x 100 FS on 1:40, swim 1:29  (count)
    act:  17/18/18/18 stroke count for all
    1:29, 1:29, 1:28, 1:26 … GOOD
  • 100 easy

EN-3:  300  (100 Recov)

  • 6 x 50 FS on 55, swim 42 with 17/18 Stroke Count
    act:  Stroke Count 16/18, 17/18, 17/18, 17/18, 17/18, 17/18
    40, 40, 40, 39, 40, 39 … GOOD
  • 100 easy

Kick:  300

  • 2 x (100 Kick, 50 Kick) 1x FS, 1x BK

LAP:  200  (200 Recov)

  • 8 x (25 FS Fast, 25 easy) on 1:15 … All FS
    Count and aim for 17 strokes and 17 sec

Swim Down :  200

Work 1950 + WU/SD 700 = 2650

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Noosa 1500 – Specifics WK 9/9 – Wednesday

Borden Noon – Recovery Session

Warm Up:  900

  • 500m plus
  • 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)

EN-1:  500  (200 Recovery)

  • 3 x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30
  • 100 BK recovery
  • 2 x 100 FS on 1:45 Swim no faster than 1:30
  • 100 BK recovery

EN-2:  250 (50 recovery)

  • 5 x 50 FS on 1:00, swim 44  ** Count Strokes ** [38 or under]
    act:  17/18 stroke count and two 17/17
           44, 43, 42, 41, 41
    ***Target 17/18 for 50’s on 55 sec, swimming 41-42
    *** and 17/18/18/18 for 100’s on 1:35, swimming 1:24-1:25
  • 50 easy

Kick:  300  (50 Recovery)

  • 6 x 50 Fin Kick on 1:00
  • 50 easy

LAP:  200 (150 recovery)

  • 2 x (50 fast, 25 easy) continuous
  • 4 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

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Noosa 1500 – Specifics WK 9/9 – Tuesday

Borden Noon – Recovery Week – FS Session

EN-1:  900

  • 3 x 100 FS Fins/Paddles on 1:45
  • 3 x 100 FS Pull on 1:45
  • 3 x 100 FS on 1:45

EN-2:  600  (100 Recov)

  • 100 FS on 1:45, swim 1:30  (act:  1:28)
  • 200 FS on 3:15, swim 3:00  (act:  2:55)
  • 300 FS, swim 4:30 (act:  1:25, 2:55, 4:25 splits)
  • 100 easy

Race-Pace:  400  (100 Recov)

  • 16 x 25 FS on 30, swim 22
    act:  started @ 17 Strokes and rose to 19.5 …
    average was about 19 strokes/21 sec
  • 100 easy

FIN Kick:  400

  • 2 x (100 Kick, 2 x 50 Kick) 1x FS, 1x BK

LAP:  200  (150 Recov)

  • 2 x (50 FS Fast, 25 easy) continuous … All FS
  • 100 easy
  • 4 x (25 FS Fast, 25 easy) on 1:15 … All FS

Swim Down :  200

Work 1950 + WU/SD 700 = 2650

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Noosa 1500 – Specifics WK 9/9 – Monday

Borden Noon – Recovery Week – Mixed Session

EN-1:  600

  • 100 FS Pull no paddles on 1:45
  • 2 x 100 BK on 2:00, swim 1:40
  • 100 FS Pull no paddles on 1:45
  • 2 x 100 BK on 2:00, swim 1:40

EN-2:  400  (100 Recov)

  • 4 x 50 FS on 55, swim 45
  • 200 FS, swim 3:00  (3:03 … bad drop-off in 2nd half)
  • 100 easy

EN-3:  300  (100 Recov)

  • 4 x 50 FS on 55, swim 40
  • 100 FS, swim 1:20
  • 100 easy

Kick:  300

  • 2 x (100 Kick, 50 Kick) 1x FS, 1x BK

LAP:  200  (150 Recov)

  • 2 x (50 FS Fast, 25 easy) continuous … All FS
  • 100 easy
  • 4 x (25 FS Fast, 25 easy) on 1:15 … All FS

Swim Down :  200

Work 1950 + WU/SD 700 = 2650

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Noosa 1500 – Specifics WK 8/9 – Sunday

Canaqua Welland – 1KM Race

Posted in Workouts | Comments Off on Noosa 1500 – Specifics WK 8/9 – Sunday

Noosa 1500 – Specifics WK 8/9 – Saturday

Georgian Bay Open Water – Recovery Session

Warm Up:  500m

EN-1:  1300 (200 recov)

  • 6 x (200 FS on 3:30)
  • 100 FS
  • 200 easy

LAP:  300

  • 6 x (50 Strong … ~40 strokes, 25 easy)
  • 200 easy

Swim down:  200

Work:  2150, WU/SD 700 = 2850

Posted in Workouts | Comments Off on Noosa 1500 – Specifics WK 8/9 – Saturday

Noosa 1500 – Specifics WK 8/9 – Friday

East Bayfield 9:30am to 11:30pm – 2HR session FS Focus

Warm Up:  500m

EN-1:  1200  (100 Recov)

  • 2 x 200 FS Fins / Paddles on 3:00, swim 2:50
  • 2 x 200 FS Pull / Paddles on 3:15, swim 3:00
  • 2 x 200 FS swim on 3:20, swim 3:05
  • 100 easy

EN-2:  1200  (100 Recov)

  • 300 FS on 4:45, swim 4:30
  • 2 x 200 FS on 3:15, swim 3:00
  • 5 x 100 FS on 1:40, swim 1:28
  • 100 easy

EN-3:  300  (100 Recov)

  • 6 x 50 FS on 55, swim 40
  • 100 easy

Kick:  600 (100 recov)

  • 2 x 100 FS Fin Kick on 2:00
  • 2 x 50 FS Fin Kick on 1:00
  • 2 x 100 BK Fin Kick on 2:00
  • 2 x 50 Fin Kick on 1:00
  • 100 easy

LAP:  300

  • 6 x 50 FS Fins / Paddles Min Strokes/Min Time ON 1:15

Swim Down:  200

Work 4000 + WU/SD 700 = 4700

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Noosa 1500 – Specifics WK 8/9 – Thursday