Don'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

13 Days Out

Long Aerobic – Collingwood 8am

Warm Up:  600m

EN-1 / Kick:  1200 / 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
• 4 x 100 BK on 2:00
• 4 x 100 FS Pull on 1:45
• 4 x 100 IM on 2:00
• 50 easy

EN-2:  500m

• 500 FS for time (act:  7:48)

Swim Down:  200

15 Days Out from the Noosa Ocean 1000

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

Race Pace:  600m

• Walk-In
• 300 FS on 3:15, swim 4:30, Criss-Cross walk
• 200 FS on 1:45, 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

16 Days Out from the Noosa Ocean 1000

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1300 / 200

• 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, swim 3:25
• 3 x 100 BK on 2:00, swim 1:40
• 200 FS Pull on 3:30, swim 3:05
• 3 x 100 FS on 1:40, swim 1:29
• 4 x 100 IM on 2:00
• 50 easy

EN-2:  700m

• run-IN ??
• 200 FS, crisscross run ??
• 300 FS, crisscross run ??
• 200 FS
• run-OUT ??

Swim Down:  200

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
• 3 x 100 BK on 2;00, swim 1:40
• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:40  (peak lactate in tricep and lats after this set)
• 2 x 50 BR Kick on 1:15
• 50 easy

Race Pace:  500m

• Run-In
• 300 FS on 3:15, swim 4:30, Criss-Cross Run (low legs)
• 200 FS on 1:45, swim 3:00, Criss-Cross Run (high legs)
• 100 FS (interrupted)
• 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:  200 (ran out of time)

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

Swim Down:  200

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1300 / 200

• 2 x 50 FS Fins Kick on 1:30
• 2 x 50 BK Fins Kick on 1:30
• 2 x 50 BR
• 50 easy
• 5 x 100 BK on 2:00, swim 1:40
• 5 x 100 FS on 1:45, 3x Pull, 2x Swim
• 4 x 100 IM on 2:00
• 50 easy

EN-2:  700m

• run-IN
• 200 FS, crisscross run
• 300 FS, crisscross run
• 200 FS
• run-OUT

Swim Down:  200

Long Aerobic – Collingwood 8am

Warm Up:  600m

EN-1 / Kick:  1300 / 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 FS Pull on 3:30
• 200 BK Fins on 4:00
• 3 x 100 FS on 1:40
• 3 x 100 BK on 2:00
• 3 x 100 IM on 2:00
• 50 easy

EN-2:  600m 100m

• 2 x 50 FS Strong on 1:00 (both 39)
• 600 FS for time

Swim Down:  200

Borden Noon – Race Pace Session

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:  500 / 300

• 2 x 50 BK Kick on 1:30
• 2 x 100 BK on 2;00, swim 1:40
• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:45, swim 1:30
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-2 / Race Pace:  300m / 400m

• Run-In
• 200 FS on 3:15, swim 3:00
• 300 FS, swim 4:30-4:35
• Criss-Cross Run
• 200 FS, swim 3:00
• 100 recovery

LAP:  200

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

Swim Down:  200

Borden Noon – Sprint / Easy session

Warm Up:  1000

LAP:  450

• 2 x (50 FS Min Stroke/Time, 50 easy)
• 3 x (25 FS Sprint, 25 easy)
• 2 x (50 BK Min Stroke/Time, 50 easy)
• 3 x (25 BK Sprint, 25 easy)
• 4 x (25 FL/BR Sprint, 25 easy)

EN-2:  200

• Wade Pool Running – 2 x 100 FS

RP:  400m

• 4 x 50 IM Sequence on 20 sec rest
• 100 recovery
• 4 x 50 BK on 20 sec rest
• 100 recovery

Swim Down:  300

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:  500 / 300

• 2 x 50 BK Kick on 1:30
• 2 x 100 BK on 2;00, swim 1:40
• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:40  (peak lactate in tricep and lats after this set)
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-2:  300m

• 6 x 50 BK on 1:00, swim 50  (act:  47, 48, 47, 46, 45, 44)
• 100 recovery

Race Pace:  400m

• 300 FS on 3:15, swim 3:00 (act:  4:25)
• 50 easy
• 100 FS on 1:45, swim 1:27 (act:  1:19)
• 50 recovery

LAP:  200

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

Swim Down:  200

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1300 / 200

• 2 x 50 FS Fins Kick on 1:30
• 2 x 50 BK Fins Kick on 1:30
• 2 x 50 BR
• 50 easy
• 5 x 100 BK on 2:00, swim 1:40
• 5 x 100 FS on 1:45, 3x Pull, 2x Swim
• 4 x 100 IM on 2:00
• 50 easy

EN-2:  700m

• run-IN
• 200 FS, crisscross run
• 300 FS, crisscross run
• 200 FS
• run-OUT

Swim Down:  200

Long Aerobic – Collingwood 8am

Warm Up:  600m

EN-1 / Kick:  1200 / 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
• 300 FS Pull on 3:30
• 200 BK Fins on 4:00
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45
• 3 x 100 IM on 2:00
• 50 easy

EN-2:  500m

• 500 FS for time – 7:53

Swim Down:  200

Race Pace – Collingwood 8am

Warm Up:  600m

EN-1 / Kick:  500 / 300

• 2 x 50 FS Kick on 1:30
• 2 x 50 BK Kick on 1:30
• 2 x 50 BR Kick
• 300 FS Pull on 5:00
• 200 BK, swim <3:30
• 50 easy

EN-2:  250m

• 5 x 50 FS on 1:00, swim 40
• 100 recovery

Race Pace:  400m

• 2 x (100 BK on 2:00, swim 1:40) (act:  1:36, 1:36)
• 100 Recovery
• 50 FL,   50 BR
• 100 recovery

LAP:  200

• 50 FS Fast, 50 easy on 2:15 (act:  38.8)
• 2 x (25 FS Fast, 25 easy) on 1:30
• 50 BK Fast, 50 easy on 2:15 (act:  44.9)
• 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1200 / 200

• 2 x 50 FS Fins Kick on 1:30
• 2 x 50 BK Fins Kick on 1:30
• 2 x 50 BR
• 50 easy
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45
• 2 x 100 IM on 2:00
• 200 FS Pull on 3:30
• 2 x 200 FS on 3:15 (act:  both 3:00 – good)
• 50 easy

EN-2:  500m

• run-IN
• 200 FS, crisscross run  act: 3:05
• 100 FS, crisscross run  act:  1:34
• 200 FS, crisscross run  act:  3:10

Swim Down:  200

Borden Noon – Sprint Day

Warm Up:  1000

LAP:  450

• 2 x (50 FS Min Stroke/Time, 50 easy)
• 3 x (25 FS Sprint, 25 easy)
• 2 x (50 BK Min Stroke/Time, 50 easy)
• 3 x (25 BK Sprint, 25 easy)
• 4 x (25 FL/BR Sprint, 25 easy)

EN-2:  200

• Wade Pool Running – 2 x 100 FS

RP:  400m

• 4 x 50 IM Sequence on 20 sec rest
• 100 recovery
• 4 x 50 BK on 20 sec rest
• 100 recovery

Swim Down:  300

Borden Noon – Race Pace

Warm Up:  600m

EN-1 / Kick:  500 / 300

• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:40 … super tight tricep/lat after
• 2 x 50 BK Kick on 1:30
• 2 x 100 BK on 2;00, swim 1:40
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-2:  200m

• 4 x 50 BK on 1:00, swim 50 (act:  47-48)
• 100 recovery

Race Pace:  400m

• 100 FS on 1:45, swim 1:27 (act: 1:30 )
• 200 FS on 3:15, swim 3:00 (act:  2:57)
• 100 FS, swim <1:30 (act:  1:25)
• 100 recovery

LAP:  200

• 50 FS Fast, 50 easy on 2:15
• 2 x (25 FS Fast, 25 easy) on 1:30
• 50 BK Fast, 50 easy on 2:15
• 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1200 / 200

• 2 x 50 FS Fins Kick on 1:30
• 300 FS Pull on 5:00
• 200 FS on 3:30
• 2 x 50 BK Fins Kick on 1:30
• 200 BK on 4:00
• 2 x 100 BK on 2:00
• 2 x 50 BR
• 3 x 100 IM on 2:00
• 50 easy

EN-2:  500m

• run-IN
• 100 FS, crisscross run
• 200 FS, crisscross run
• 2 x [100 FS, crisscross pool run]

Swim Down:  200

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1200 / 300

• 2 x 50 FS Fins Kick on 1:30
• 7 x 100 FS on 1:45, swim 1:29 (act:  good … all 1:27 to 1:29)
• 2 x 50 BK Fins Kick on 1:30
• 5 x 100 BK on 2:00, swim <1:45
  (act:  good … 1:42, 1:43, 1:43, 1:41, 1:40)
• 2 x 50 BR Kick
• 100 easy

EN-2:  500m

• 5 x [100 FS, crisscross pool run]
  (act:  tough but good … 1:33, 1:35, 1:36, 1:34, 1:34)
• 100 recovery

Swim Down:  200

Borden Noon – Race Pace

Warm Up:  600m

EN-1 / Kick:  500 / 300

• 2 x 50 FS Kick on 1:30
• 300 FS Pull on 5:00 (act:  4:36)
• 2 x 50 BK Kick on 1:30
• 200 BK, swim <3:30 (act:  3:29)
• 2 x 50 BR Kick
• 50 easy

EN-2:  250m

• 5 x 50 FS on 1:00, swim 40 (act:  42, 41, 41, 41, 40)
• 100 recovery

Race Pace:  400m

• 2 x (100 BK on 2:00, swim 1:40) (act:  1:36, 1:36)
• 100 Recovery
• {
  50 FL,  (46)
  50 BK, (49)
  50 BR, (54)
  50 FS   (43) … 3:17
  All on 1:00
• 100 recovery

LAP:  200

• 50 FS Fast, 50 easy on 2:15 (act:  38.8)
• 2 x (25 FS Fast, 25 easy) on 1:30
• 50 BK Fast, 50 easy on 2:15 (act:  44.9)
• 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200