Don's

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

Dryland … Open Water …

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

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

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

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

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

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

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

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

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

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

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

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

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

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

*** 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

*** 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

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

(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

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