Don's

Aerobic Session

Warm Up:  550m

EN-1 / EN-2 / Kick:  700 / 100 / 400

• 3 x 50 BK Fins Kick on 1:00
• 2 x 100 BK on 2:00
• 3 x 50 FS Fins Kick on 1:00
• 2 x 100 FS
• 2 x 50 BR Kick on 1:15
• 100 IM
• 3 x 50 BK on 1:05, desc 1-3 from 47
• 3 x 50 FS on 1:00, desc 1-3 from 41
• 50 recovery

LAP: 100

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

LA Tol:  50

• 50 Fast BK kick
• 100 recovery

Blocks:

• 4x Dive/Breakout

Swim Down:  200m

East Bayfield session c/o Peter M.

Warm Up:  600m

• 4 x 50 FS on 1:00, desc 1-4
• 100 easy
• 3 x 100 FS Fast on 2:30, aim for tight times
  (act:  1:16, 1:17, 1:18)
• 100 easy
• 6 x 50 FS with Hypoxic breathing on 1:15
  Breathing per 25:
  3/3, 2/3, 2/2, 1/2, 1/2, 1/2
• 100 easy
• 3 x (25 BK Kick, 25 BK) desc 1-3 on 1:30

Swim Down:  200

North York Gators – Pentathlon Swim Meet

Markham Pan Am Pool

• 50 Butterfly
• 50 Backstroke
• 50 Breaststroke
• 50 Freestyle
• 100 Individual Medley

Aerobic Session

Warm Up:  550m

EN-1 / EN-2 / Kick:  1000 / 150 / 300

• 2 x 50 BK Kick
• 3 x 100 BK
• 2 x 50 FS Kick
• 3 x 100 FS
• 2 x 50 BR Kick
• 3 x 100 IM
• 5 x 50 (1x BK, 1x FS, 3x IM seq faster)
• 50 recovery

LAP / LAP Kick: 100 / 50

• 25 FL, 25 easy
• 25 BK, 25 easy
• 25 BR, 25 easy
• 25 FS, 25 easy
• 50 recovery
• 2 x 25 Fast kick
• 50 recovery

Blocks:

• 4x Dive/Breakout

Swim Down:  200m

Speed Session + Weights

Warm Up:  550m

Aerobic Kick:  600m / 50 Recov

• 3 x 100 Kick (Fins:  1x FS, 1x BK – No Fins: 1x BR)
• 6 x 50 Kick (Fins:  2x FS, 2x BK – No Fins:  2x BR)
• 50 easy

EN-1/EN-2:  300 / 150 / 50 Recov

• 4 x 50 BK on 1:05, desc #3, 4
• 4 x 50 FS on 1:00, desc #3, 4
• 50 Strong choice
• 50 easy

LAP FS: 75 / 75 Recov

• 3 x (25 BK Fast, 25 BK easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)

LA Tol BK / LA Tol Kick:  150 / 50 / 300 Recov

• 75 BK Sprint, 25 easy – 2 x 50 recovery on 1:00  (Act:  60)
• 50 BK Sprint, 2 x 50 recovery on 1:00  (act:  39)
• 25 BK Sprint, 25 easy – 50 recovery  (act:  17 … fastest this season)
• 2 x (25 Max Kick, 25 easy kick)

LAP FS:  75 / 75

• 3 x (25 FS Fast, 25 FS easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)

Blocks:

• 4 x Dive/Breakout

Swim Down:  200

Aerobic Session

Warm Up:  550m

EN-1 / EN-2 / Kick:  1000 / 150 / 300

• 2 x 50 BK Kick
• 3 x 100 BK
• 2 x 50 FS Kick
• 3 x 100 FS
• 2 x 50 BR Kick
• 3 x 100 IM
• 5 x 50 (1x BK, 1x FS, 3x IM seq faster)
• 50 recovery

LAP / LAP Kick: 100 / 50

• 25 FL, 25 easy
• 25 BK, 25 easy
• 25 BR, 25 easy
• 25 FS, 25 easy
• 50 recovery
• 2 x 25 Fast kick
• 50 recovery

Blocks:

• 4x Dive/Breakout

Swim Down:  200m

Speed Session + Weights

Warm Up:  550m

Aerobic Kick:  600m / 50 Recov

• 3 x 100 Kick (Fins:  1x FS, 1x BK – No Fins: 1x BR)
• 6 x 50 Kick (Fins:  2x FS, 2x BK – No Fins:  2x BR)
• 50 easy

EN-1/EN-2:  300 / 150 / 50 Recov

• 4 x 50 BK on 1:05, desc #3, 4
• 4 x 50 FS on 1:00, desc #3, 4
• 50 Strong choice
• 50 easy

LAP FS: 75 / 75 Recov

• 3 x (25 FS Fast, 25 FS easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)

LA Tol FS / LA Tol Kick:  150 / 50 / 300 Recov

• 75 FS Sprint, 25 easy – 2 x 50 recovery on 1:00  (act:  53)
• 50 FS Sprint, 2 x 50 recovery on 1:00   (act:  32)
• 25 FS Sprint, 25 easy – 50 recovery  (act:  15)
• 2 x (25 Max Kick, 25 easy kick)

LAP BK:  75 / 75

• 3 x (25 BK Fast, 25 BK easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)

Blocks:

• 4 x Dive/Breakout

Swim Down:  200

Warm Up: 500m

Kick:  300m

• 2 x 50 BK Kick on 1:30
• 2 x 50 FS Kick on 1:30
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1 / EN-2:  600 / 300

• 2 x 100 BK on 2:00, swim 1:37
• 5 x 50 BK on 1:05, desc 1-5 from 48
• 2 x 100 FS on 1:45, swim 1:27
• 5 x 50 FS on 1:00, desc 1-5 from 42
• 50 easy

LAP:  200 / 300 Recovery

• 4 x (25 FS Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
• 50 Easy
• 4 x (25 BK Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
• 50 Easy

LA Tol FS:  100

• 4 x 25 FS Fast on 45 sec
• 100 easy

LAP Kick: 100

• 2x 25 Fast Kick
• 2x max SDK

Swim Down:  200 Easy

Warm Up: 550m

EN-1 / Kick:  600 / 600 / 150 recov

• 3 x 100 Kick on 2:15, 1x BK Fins, 1x FS Fins, 1x BR
• 100 BK on 2:00, swim 1:37
• 100 IM on 2:00
• 100 FS, swim 1:26
• 6 x 50 Kick on 1:00, 2x BK Fins, 2x FS Fins, 2x BR
• 6 x 50 on 1:00, 2x BK, 2x FS, 2x IM
• 50 Easy

LA Tol FS: 150m / 250 Recov

• 2 x (50 BK Sprint, 2 x 50 Easy on 1:15)  act:  35.5, 37
• 2 x (25 BK Sprint, 25 easy) on 1:30

LA Tol Kick:  50 / 50 Recov

• 25 MAX FS kick, 25 easy
• 25 MAX BK Kick, 25 easy

Power Kick / Power: 50 / 75

• 2 x BK SDK
• 8 6 x Dive/Breakout from blocks

Swim Down:  200 Easy

Warm Up: 500m

Kick:  300m

• 2 x 50 BK Kick on 1:30
• 2 x 50 FS Kick on 1:30
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1 / EN-2:  600 / 300

• 2 x 100 BK on 2:00, swim 1:37
• 5 x 50 BK on 1:05, desc 1-5 from 48
• 2 x 100 FS on 1:45, swim 1:27
• 5 x 50 FS on 1:00, desc 1-5 from 42
• 50 easy

LAP:  200 / 300 Recovery

• 4 x (25 FS Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
• 50 Easy
• 4 x (25 BK Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
• 50 Easy

LA Tol BK:  100

• 4 x 25 BK Fast on 45 sec
• 100 easy

LAP Kick: 100

• 2 x 25 Fast Kick
• 2 x max SDK

Swim Down:  200 Easy

Warm Up: 550m

• 200 BK/FS mix
• 25 BR, 25 BR Kick
• 200 BK/FS Fins/Paddles
• 100 IM Drills

EN-1 / Kick:  650 / 600 / 150 recov

• 100 BK Fins Steady
• 2 x 50 BK Fins Kick Strong on 1:00
• 100 BK on 2:00, swim 1:37
• 2 x 50 BK on 1:00, swim 46
• 50 easy
• 100 FS Fins Steady
• 2 x 50 FS Fins Kick Strong on 1:00
• 100 FS on 1:45, swim 1:26
• 2 x 50 FS on 1:00, swim 41
• 50 easy
• 100 BR Kick Steady
• 2 x 50 BR Kick Strong on 1:15
• 100 IM on 2:00
• 3 x 50 IM Seq on 1:00
• 50 Easy

LA Tol FS: 150m / 250 Recov

• 2 x (50 FS Sprint, 2 x 50 Easy on 1:00) act:  32, 34
• 2 x (25 FS Sprint, 25 easy) on 1:30  act: 14.5, 15

SDK / Sprint Kick: 225m

• 2 x dive maximum SDK, easy rest of 50
• 2 x BK SDK
• 50 easy
• 25 MAX FS kick, 25 easy
• 25 MAX BK Kick, 25 easy
• 4 x Dive/Breakout from blocks

Swim Down:  200 Easy

Warm Up: 500 Mix

Kick:  300m / 50 Recov

• 4 x 50 Fin Kick on 1:00
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1:  700m

• 2 x 100 BK on 2:00, swim 1:37
• 6 x 50 IM seq on 1:00
• 2 x 100 FS on 1:45, swim 1:27

LAP:  200m / 250 Recov

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

LAP: 150m / 300 Recov

• 3 x (50 BK Sprint, 2 x 50 Easy on 1:15)  (act:  36, 37, 38)

Swim Down:  200

2300m + Weights

Warm Up: 600m

• 200 FS-BK mix
• 200 FS Pull Snorkle
• 200 IM Drills

Recov: 300

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

EN-1/2 / Kick:  800 / 400 / 200 / 100 recov

• 50 Scull
• 4 x 50 BK Fins on 1:00
• 2 x 100 BK on 2:00, swim 1:37
• 4 x 50 BK on 1:05, desc 1-4 from 49
• 4 x 25 BK Kick 45
• 50 easy
• 50 Scull
• 4 x 50 FS Pull on 1:00
• 2 x 100 FS on 1:45, swim 1:27
• 4 x 50 FS on 1:00, desc 1-4 from 42
• 4 x 25 FS kick on 45
• 50 easy

LAP: 200m / 200 recov

• 2 x 4 x [25 Sprint IM seq, 25 Easy] on 1:30

Swim Down:  200 Easy

Warm Up: 700m

• 200 BK Fins
• 200 FS Pull
• 4 x 25 BR
• 200 IM Drills

EN-1 / Kick:  900 / 450 / 150 recov

• 100 BK Kick Fins Steady
• 2 x 25 BK Fins Kick Strong on 1:00
• 50 easy
• 3 x 100 BK on 2:00, swim 1:37
• 100 FS Kick Fins Steady
• 2 x 25 FS Fins Kick Strong on 1:00
• 50 easy
• 3 x 100 FS on 1:45, swim 1:27
• 100 BR Kick Steady
• 2 x 25 BR Kick Strong on 1:00
• 50 easy
• 3 x 100 IM on 2:00
• 50 Easy

SDK: 75m / 75 recov

• 3 x dive maximum SDK, easy rest of 50
• 2 x BK SDK
• 50 easy

LAP: 150 / 150 recov

• 3 x [50 FS Sprint, 50 Easy] on 2:30 (32, 32.5, 34)

Swim Down:  200 Easy

Warm Up:

• 500 Mix

Set 1:  EN-1 800m

• 2 x 100 BK on 2:00, swim 1:37
• 4 x 50 BK on 1:05, swim 47
• 2 x 100 FS on 1:45, swim 1:27
• 4 x 50 FS on 1:00, swim 42

Set 2: Kick / LAP  (200 / 300 )  400 Recovery

•  4 x 25 FS Kick Strong on 1:00
• 2 x 25 Build FS
• 4 x (25 FS Sprint, 25 Easy) on 1:30
• 200 Easy
• 4 x 25 BK Kick Strong on 1:00
• 2 x 25 Build BK
• 4 x (25 BK Sprint, 25 Easy) on 1:30

Swim Down:  200 Easy

2400m + Weights

4th session of the week

Warm Up:  500m

Set 1:

• 2 x 50 BK Kick on 1:30
• 3 x 100 BK on 2:00 – aerobic … (act:  1:37, 1:36, 1:35)
• 4 x 50 BK on 1:00 – slightly faster … (act:  all 44)
• 4 x 25 BK on 45 – faster … (act:  18, 19, 20)
• 50 easy

Set 2:

• 2 x 50 BR Kick on 1:30
• 3 x 100 IM on 2:00 – aerobic … (act:  1:35-1:37)
• 4 x 50 IM seq on 1:00 – slightly faster, repeat BK-BR
• 4 x 25 BK on 45 – faster
• 50 easy

Set 3:

• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:45 – aerobic … (act:  1:21, 1:22, 1:21)  <-really good
• 4 x 50 FS on 1:00 – slightly faster … (act:  36-37)
• 4 x 25 FS on 45 – faster … (act:  all 16)
• 50 easy

Swim Down:  50 easy

3rd session of the week

Warm Up:  500

Set 1: Fins

• 3 x 50 BK Fins Kick on 1:00
• 4 x 100 BK Fins
• 3 x 50 FS Fins Kick on 1:00
• 4 x 100 FS Fins
• 3 x 50 FS fins Kick on 1:00

Set 2:  Pull

• 2 x 100 BK Pull
• 2 x 50 BR Kick
• 4 x 100 FS Pull

Set 3:

• 50′s

10 Days Out

Borden Noon – Race Pace

Warm Up:  600m

LAP:  100

• 2 x (25 FS Build to Fast, 25 easy) on 1:30
• 2 x (25 BK Build to Fast, 25 easy) on 1:30

EN-1 / Kick:  600 / 300

• 2 x 50 BK Kick on 1:30
• 2 x 100 BK on 2;00, swim 1:40
• 2 x 50 BK on 1:00
• 2 x 50 FS Kick on 1:30
• 2 x 100 FS on 1:40
• 2 x 50 FS on 1:00
• 2 x 50 BR Kick on 1:15
• 50 easy

Race Pace:  600m

• Walk-In
• 100 FS
• 200 FS on 3:15, swim 3:00, Criss-Cross walk
• 200 FS on 3:15, swim 3:00, Criss-Cross walk
• 100 FS
• Walk Out
• 100 recovery

EN-2:  350m

• 4 x 50 BK on 1:00, swim 50
• 3 x 50 IM Seq on 1:00
• 100 recovery

LAP:  100m

• 50 FS Fast, 50 easy on 2:15
• 50 BK Fast, 50 easy on 2:15

Swim Down:  200

11 Days Out

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1150 / 300

• 2 x 50 FS Fins Kick on 1:30
• 2 x 50 BK Fins Kick on 1:30
• 2 x 50 BR
• 50 easy
• 200 BK on 4:00
• 2 x 100 BK on 2:00, swim 1:40
• 200 FS Pull on 3:30
• 2 x 100 FS on 1:40
• 2 x 100 IM on 2:00
• 3 x 50 IM seq on 1:00
• 50 easy

EN-2:  700m

• Walk-IN
• 200 FS, crisscross walk (3:09)
• 300 FS, crisscross walk (4:45)
• 200 FS (3:02)
• Walk-OUT

Swim Down:  200