Don's

- Recovery Session (post Wasaga Tri)

Warm Up:  900

• 500m plus
• 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)

Kick:  400  (100 Recovery)

• 8 x 50 Fin Kick on 1:00
• 100 BK recovery

EN-1:  800  (200 Recovery)

• 4 x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30
• 100 BK recovery
• 4 x 100 FS on 1:45 Swim no faster than 1:30
• 100 BK recovery

LAP:  250 (125 recovery)

• 5 x (50 fast, 25 easy) on 1:30

Swim Down:  200

Wasaga Olympic Triathlon – Swim / Bike

1500m

40km

FS Focus Session

Warm Up:  500m

Kick:  350 (50 recov)

• 2 x 100 Kick (1x FS, 1x BK)
• 3 x 50 Kick (2x FS, 1x BK)
• 50 easy

EN-1:  900  (100 Recov)

• 200 FS Fins / Paddles on 3:00, swim 2:45
• 100 FS Fins / Paddles on 1:30, swim 1:15
• 200 FS Pull / Paddles on 3:15, swim 3:00
• 100 FS Pull / Paddles on 1:45, swim 1:29
• 200 FS,  swim 3:04 on 3:20
• 100 FS, swim 1:30
• 100 easy

EN-2:  700  (100 Recov)

• 3 x 200 FS on 3:15, swim 3:00
• 100 FS, swim <1:25
• 100 easy

LAP:  250 / 300 Recov

• 5 x (50 FS on 1:15,  descend from 40sec)

Swim Down:  200

Work 2500 + WU/SD 700 = 3200

IM/BK Mix session – ** Recovery Week **

Warm Up:  500

Kick:  400 (50 recov)

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

EN-1:  700   (100 Recov)

• 3 x (100 BK on 2:00, 100 IM on 2:00)
• 100 BK
• 100 easy

EN-2:  400  (100 Recov)

• 400 FS, swim <6:10
• 100 easy

LAP:  250  (250 Recov)

• 5 x 100 on 2:00 swum as:
  #1 50 Fast 50 easy
  #2 25 easy, 50 Fast, 25 easy
  #3 50 easy, 50 Fast
  #4 25 easy, 50 Fast, 25 easy
  #5 50 Fast, 50 easy

Swim Down :  200

Work 2050 + WU/SD 700 = 2750

FS Focus Session

Warm Up:  500m

Kick:  350 (50 recov)

• 2 x 100 Kick (1x FS, 1x BK)
• 3 x 50 Kick (2x FS, 1x BK)
• 50 easy

EN-1:  900  (100 Recov)

• 300 FS Fins / Paddles on 4:30, swim 4:15
• 300 FS Pull / Paddles on 4:45, swim 4:30
• 300 FS,  swim 4:35
• 100 easy

EN-2:  700  (100 Recov)

• 7 x 100 FS on 1:40, swim 1:28 (sight every 7 cycles) act:
• 100 easy

LAP:  250 / 300 Recov

• 5 x (
  - 50 FS 1:00 swim 40sec,
  - 50 easy on 1:15)

Swim Down:  200

Work 2500 + WU/SD 700 = 3200

- IM/BK Mix session – ** Recovery Week **

Warm Up:  500

Kick:  400 (50 recov)

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

EN-1:  700   (100 Recov)

• 200 BK on 4:00, swim <3:30
• 2 x 100 BK on 2:00, swim 1:40
• 3 x 100 IM on 2:00, swim 1:40
• 100 easy

EN-2:  400  (100 Recov)

• 2 x 200 FS, on 3:15 swim 3:00
• 100 easy

LAP:  250  (200 Recov)

• 3 x (50 FS Fast on 1:15, swim <40)
• 100 easy
• 4 x (25 FS Fast, 25 easy) on 1:15

Swim Down :  200

Work 2050 + WU/SD 700 = 2750

Full Rest Day

Orillia Sprint Triathlon Swim/Bike

GPS distance 752m with time 13:27 for 1:47/100m pace

Flat conditions 21C - no wetsuit swim

Watch changed to collect data every second – which has smoothed out the wild variations in pace … still not great but more like the 920XT data

Lost Mile

GPS distance 1897m time 37:08 for 1:58/100m pace

Cold water at 18C and a little choppy

No wetsuit swim

Collingwood Noon  FS Session

Warm Up:  500m

Kick:  400 (50 recov)

• 2 x 100 Kick (1x FS, 1x BK)
• 4 x 50 Kick (2x FS, 2x BK)
• 50 easy

EN-1:  1200  (100 Recov)

• 2 x 200 FS Fins / Paddles on 20 sec
• 2 x 200 FS Pull / Paddles on 3:15, swim 3:00
• 2 x 200 FS on 3:15, swim 3:00
• 100 easy

EN-2:  300  (100 Recov)

• 3 x 100 FS on 1:40, swim 1:28 (sight every 7 cycles)
• 100 easy

LAP:  300 / 300 Recov

• 6 x (50 FS Fins / Paddles Min Strokes/Min Time ON 1:00, 50 easy on 1:00)

Swim Down:  200

Work 2600 + WU/SD 700 = 3300

Collingwood Noon – IM Mix Aerobic Session

Warm Up:  500

Kick:  450 (50 recov)

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

EN-1:  1100   (100 Recov)

• 2 x 200 BK on 3:45, swim <3:30
• 2 x 100 BK on 2:00, swim 1:40
• 5 x 100 IM on 2:00, swim 1:40
• 100 easy

EN-2:  300  (100 Recov)

• 200 FS, on 3:15 swim <3:00 at 66 Strokes/min
• 100 FS swim, swim 1:25
• 100 easy

LAP:  350  (200 Recov)

• 5 x (50 FS Fast on 1:15, descend from 40)
• 100 easy
• 4 x (25 FS Fast, 25 easy) on 1:15

Swim Down :  200

Work 2600 + WU/SD 700 = 3300

Collingwood Noon Recovery Session

Warm Up:  900

• 500m plus
• 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)

Kick:  300  (100 Recovery)

• 8 x 50 Fin Kick on 1:00
• 100 BK recovery

EN-1:  800  (200 Recovery)

• 4 x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30
• 100 BK recovery
• 4 x 100 FS on 1:45 Swim no faster than 1:30
• 100 BK recovery

LAP:  300 (150 recovery)

• 6 x (50 fast, 25 easy) on 1:45

Swim Down:  200

EN-2:  1000 – Evening Open Water Swim

slightly rough conditions – side onshore

1005m in 19:50 or a very poor 1:58/100m pace

Collingwood 8am  FS Session

Warm Up:  500m

Kick:  400 (50 recov)

• 2 x 100 Kick (1x FS, 1x BK)
• 4 x 50 Kick (2x FS, 2x BK)
• 50 easy

EN-1:  1200  (100 Recov)

• 400 FS Fins / Paddles
• 300 FS Pull / Paddles on 5:00, swim 4:30
• 5 x 100 FS on 1:45, swim 1:30
• 100 easy

EN-2:  600  (100 Recov)

• 6 x 100 FS on 1:40, swim 1:28 (sight every 7 cycles) act:
• 100 easy

LAP:  300 / 300 Recov

• 6 x (50 FS Fins / Paddles Min Strokes/Min Time ON 1:00, 50 easy on 1:00)

Swim Down:  200

Work 3200 + WU/SD 700 = 3900

Collingwood Noon

Warm Up:  500

Kick:  450 (50 recov)

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

EN-1:  1100   (100 Recov)

• 200 BK on 4:00, swim <3:30
• 4 x 100 BK on 2:00, swim 1:40
• 5 x 100 IM on 2:00, swim 1:40
• 100 easy

EN-2:  600  (100 Recov)

• 3 x 200 FS, on 3:15 swim 3:00
  #1 at 64 Strokes/min
  #2 at 65 Strokes/min
  #3 at 66 Strokes/min
  
• 100 easy

LAP:  350  (200 Recov)

• 5 x (50 FS Fast on 1:15, swim <40)
  act:  38, 38, 37, 37, 36
• 100 easy
• 4 x (25 FS Fast, 25 easy) on 1:15 … all swim 17

Swim Down :  200

Work 2900 + WU/SD 700 = 3600

2019 Canaqua Sports – Welland Open Water 2500m

47:26  – official pace 1:54/100m   (2018 48:36)  (2016 3000 52:17 or 1:45/100m)

GPS distance 2619m – unofficial pace 1:49/100m

17th out of the water overall

9th overall men

1st men 55-59

Borden Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  400 / 1200  (50 Recov)

• 100 FS Kick on 20 sec
• 2 x 50 FS Kick on 15
  -
• 2 x 200 FS Fins / Paddles on 3:15
  -
• 100 BK Kick on 20 sec
• 2 x 50 BK Kick on 15
  -
• 4 x 200 FS on 3:30, swim 3:00 – 3:05
  (2x Pull with Paddles, 2x full stoke)
  -
• 100 easy

EN-2:  500  (100 Recov)

• 5 x 100 FS on 1:40, swim 1:26 – 1:28 (sight every 7 cycles)
  act:  1:28, 1:28, 1:26, 1:27, 1:26
  
• 100 easy

EN-3:  300  (100 Recov)

• 3 x 100 FS on 1:35, swim 1:25 or under
  act:  1:23, 1:24, 1:22
  
• 100 easy

LAP:  200

• 4 x (50 FS fast, long stroke) on 1:15

Swim Down:  200

Work 3200 + WU/SD 750 = 3800

Rest Day

VO2 Swim – North Winds Beach

1km 18:33

Borden Noon – IM/BK mix for base aerobic

Warm Up:  500

Kick:  400 (50 recov)

• 8 x 50 Kick Fins on 1:00 (4x FS, 4x BK)
• 50 easy

EN-1:  1200   (50 Recov)

• 200 BK on 4:00, swim 3:30
• 5  x 100 BK on 2:00, swim 1:39
• 5 x 100 IM on 2:00, swim 1:39
• 100 easy

EN-2:  500  (100 Recov)

• 300 FS on 5:00, swim 4:30  act:  4:30
• 200 FS on 3:15, swim 2:55   act:  2:55
• 100 easy

LAP:  300  (150 Recov)

• 4 x (50 FS Fast, 25 easy) on 1:30
• 4 x (25 FS Fast, 25 easy) on 1:15

Swim Down :  200

Work 2800 + WU/SD 750 = 3550

Collingwood Noon to 1:20 – FS Session

Warm Up:  500m

Kick / EN-1:  400 / 1200  (50 Recov)

• 100 FS Kick on 20 sec … tough
• 2 x 50 FS Kick on 15 … tough
• 400 FS Fins / Paddles
• 100 BK Kick on 20 sec
• 2 x 50 BK Kick on 15
• 2 x 200 FS Pull / Paddles on 3:30, swim 3:00
• 4 x 100 FS Pull on 1:45, swim 1:30
• 50 easy

EN-2:  500  (100 Recov)

• 5 x 100 FS on 1:40, swim 1:28 (sight every 6 cycles)
  act:  1:28, 1:29, 1:28, 1:27, 1:26
  
• 100 easy

EN-3:  300  (100 Recov)

• 3 x 100 FS on 1:35, swim 1:25
  act:  1:23, 1:24, 1:22
  
• 100 easy

LAP:  300 / 300 Recov

• 6 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time ON 1:00

Swim Down:  200

Work 3200 + WU/SD 700 = 3900