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12 Days Out

Burleigh 1000 Ocean Race

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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

  • 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
  • 2 x (55m Walk to Deep end, 50 sprint back) Continuous

Swim Down:  200

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14 Days Out – Taper Start

Brisbane – mixed session

Warm Up:  800

EN-1:  800 (50 recov)

  • 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:  400 (100 recov)

  • 8 x 50 on 1:00, swim 41-42sec
  • 100 recovery

Kick:  300 (100 recov)

  • 2 x 100 FS Kick
  • 2 x 50 BK Kick
  • 50 recovery

LAP:  300 (200 recov)

  • 2 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

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Brisbane ?? - Race Pace Main set for 1500

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, 50m Sprint, go on next colour top
  • 3 x 500 FS on 8:00, swim 7:30
  • 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

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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
  • 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:  200 (100 recov)

  • 4 x 50 on 55sec, swim 41-42sec
  • 100 recovery

Kick:  300 (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
  • 2 x (35m deck walk, 50m FS Sprint with sighting) continuous

Swim Down:  200

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Lost Day

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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

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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

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Rest Day

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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