Author Archive

Brock Uni – Tri To Inspire:  400m Swim / 10km Bike / 2.5km ‘walk’

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Canaqua Sports – Lake Simcoe Swim – 1km

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FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1100  (100 Recov)

  • 3 x 50 FS Kick on 1:30
  • 3 x 200 FS Fins / Paddles on 30 sec
  • 50 easy
  • 3 x 50 BK Kick on 1:20
  • 300 FS Pull / Paddles on 30
  • 200 FS Pull / Paddles on 20
  • 50 easy

EN-2:  600  (100 Recov)

  • 3 x 200 FS on 3:30, swim 3:00
  • 100 easy

EN-3:  300  (100 Recov)

  • 2 x 150 FS on 15 sec
  • 100 easy

LAP:  250 / 200 Recov

  • 5x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

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IM / BK Mix – Start of the Specifics Phase

Warm Up:  550

Kick:  400 (50 recov)

  • 100 BK Fins on 1:45
  • 2 x 50 BK Fins on 1:00
  • 100 FS Fins on 2:00
  • 2 x 50 FS Fins on 1:00
  • 50 easy

EN-1:  1000   (50 Recov)

  • 5  x 100 BK on 2:00, swim 1:38
  • 5 x 100 IM on 2:00
  • 50 easy

EN-2:  500  (50 Recov)

  • 5 x 100 FS on 1;40, swim 1:25
  • 50 easy

EN-3:  200 (100 Recovery)

  • 2 x 100 FS on 1:35, swim 1:25
  • 100 easy

LAP:  300  (150 Recov)

  • 6 x (50 FS Fast, 25 easy) on 15 sec

Swim Down :  200

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Recovery session

Warm Up:  950

  • 550m plus
  • 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)

Kick:  300  (100 Recovery)

  • 6 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

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FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1100  (100 Recov)

  • 3 x 50 FS Kick on 1:30
  • 300 FS Fins / Paddles on 30 sec
  • 200 FS Fins / Paddles on 20 sec
  • 50 easy
  • 3 x 50 BK Kick on 1:20
  • 3 x 200 FS Pull / Paddles on 3:30 sec, swim 3:00
  • 50 easy

EN-2:  600  (100 Recov)

  • 6 x 100 FS on 1:40, swim 1:28
  • 100 easy

EN-3:  300  (100 Recov)

  • 6 x 50 FS on 50, swim 40
  • 100 easy

LAP:  250 / 200 Recov

  • 5x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

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IM / BK Mix – Start of the Specifics Phase

Warm Up:  550

Kick:  400 (50 recov)

  • 100 BK Fins on 1:45
  • 2 x 50 BK Fins on 1:00
  • 100 FS Fins on 2:00
  • 2 x 50 FS Fins on 1:00
  • 50 easy

EN-1:  1000   (50 Recov)

  • 5  x 100 BK on 2:00, swim 1:38
  • 5 x 100 IM on 2:00
  • 50 easy

EN-2:  500  (50 Recov)

  • 5 x 100 FS on 1;40, swim 1:25
  • 50 easy

EN-3:  200 (100 Recovery)

  • 200 FS for time
  • 100 easy

LAP:  300  (150 Recov)

  • 6 x (50 FS Fast, 25 easy) on 15 sec

Swim Down :  200

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Ocean Swim ~2km

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FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1000  (100 Recov)

  • 3 x 50 FS Kick on 1:30
  • 200 FS Fins / Paddles on 20 sec
  • 3 x 100 FS Fins / Paddles on 15 sec
  • 50 easy
  • 3 x 50 BK Kick on 1:20
  • 200 FS Pull / Paddles on 20
  • 3 x 100 FS Pull / Paddles on 1:45
  • 50 easy

EN-2:  350  (100 Recov)

  • 3 x 100 FS on 1:40, swim 1:25 (or 15 sec)
  • 50 FS, swim 40
  • 100 easy

EN-3:  450  (100 Recov)

  • 150 FS on 2:30, swim 2:05
  • 6 x 50 FS on 50, swim 40
  • 100 easy

LAP:  200 / 200 Recov

  • 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

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Ocean Swim

~2km open water

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IM / BK Mix – Myrtle Beach Pepper Gedding 25yd pool

Warm Up:  500

Kick:  400 (50 recov)

  • 100 BK Fins on 1:45
  • 2 x 50 BK Fins on 1:00
  • 100 FS Fins on 2:00
  • 2 x 50 FS Fins on 1:00
  • 50 easy

EN-1:  950   (100 Recov)

  • 4  x 100 BK on 2:00, swim 1:38
  • 50 easy
  • 4 x 100 IM on 2:00
  • 3 x 50 IM seq on 1:00
  • 50 easy

EN-2:  500  (50 Recov)

  • 10 x 50 FS on 55, swim 40
  • 50 recov

EN-3:  200 (100 Recovery

  • 200 FS for time
  • 100 easy

LAP:  150  (150 Recov)

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

Swim Down :  200

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FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1000  (100 Recov)

  • 3 x 50 FS Kick on 1:30
  • 200 FS Fins / Paddles on 20 sec
  • 3 x 100 FS Fins / Paddles on 15 sec
  • 50 easy
  • 3 x 50 BK Kick on 1:20
  • 200 FS Pull / Paddles on 20
  • 3 x 100 FS Pull / Paddles on 1:45
  • 50 easy

EN-2:  350  (100 Recov)

  • 7 x 50 FS on 55, swim 40
  • 100 easy

EN-3:  450  (100 Recov)

  • 200 FS on 3:15, swim 2:50
  • 150 FS on 2:30, swim 2:05
  • 100 FS swim 1:20
  • 100 easy

LAP:  200 / 200 Recov

  • 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

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IM / BK Mix – Myrtle Beach Pepper Gedding 25yd pool

Warm Up:  500

Kick:  400 (50 recov)

  • 100 BK Fins on 1:45
  • 2 x 50 BK Fins on 1:00
  • 100 FS Fins on 2:00
  • 2 x 50 FS Fins on 1:00
  • 50 easy

EN-1:  950   (100 Recov)

  • 4  x 100 BK on 2:00, swim 1:38
  • 50 easy
  • 4 x 100 IM on 2:00
  • 3 x 50 IM seq on 1:00
  • 50 easy

MB Masters Group Sets: 2000yds

  • 4 x 500 yds as follows:
    - 5 x 100 by Matt
    - 10 x 25 by Laurie FS on 30
    - 10 x 25 by Laurie BR / FS on 30
    - 5 x 100 FS  by Don as (1st, 2nd, 3rd and 4th 25 fast) and then 100 BK fast
    -25 – 6×75 – 25 by Eric (25 easy FS

EN-2:  500  (50 Recov)

  • 5 x 100 FS on 1;40, swim 1:25
  • 50 easy

EN-3:  200 (100 Recovery

  • 200 FS for time
  • 100 easy

LAP:  150  (150 Recov)

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

Swim Down :  200

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Borden Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1100  (100 Recov)

  • 3 x 50 FS Kick on 1:30
  • 200 FS Fins / Paddles pm 20 sec  (on 3:15)
  • 150 FS Fins / Paddles on 15 sec (on 2:30)
  • 2 x 100 FS Fins / Paddles on 15 sec (on 1:35)
  • 50 easy
  • 3 x 50 BK Kick on 1:20
  • 200 FS Pull / Paddles on 20
  • 150 FS Pull / Paddles on 20
  • 2 x 100 FS Pull / Paddles on 1:45
  • 50 easy

EN-2:  200  (100 Recov)

  • 2 x 100 FS on 1:45, swim 1:25
  • 100 easy

EN-3:  250  (100 Recov)

  • 5 x 50 FS on 50sec, swim 40
  • 100 easy

LAP:  200 / 200 Recov

  • 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

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Collingwood 7:30am IM / BK Mix

Warm Up:  500

Kick:  400 (50 recov)

  • 100 BK Fins on 1:45
  • 2 x 50 BK Fins on 1:00
  • 100 FS Fins on 2:00
  • 2 x 50 FS Fins on 1:00
  • 50 easy

EN-1:  1000   (100 Recov)

  • 5 x 100 BK on 2:00, swim 1:38
  • 50 easy
  • 5 x 100 IM on 2:00, swim 1:40
  • 50 easy

EN-2:  200  (50 Recov)

  • 4 x 50 FS on 55sec, swim 40
  • 50 easy

LAP:  150  (150 Recov)

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

Swim Down :  200

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Borden Noon – Recovery session

Warm Up:  950

  • 550m plus
  • 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)

Kick:  300  (100 Recovery)

  • 6 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:  50 (50 recovery)

  • 2 x (25 fast, 25 easy) on 1:15

Swim Down:  200

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Borden Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1100  (100 Recov)

  • 3 x 50 FS Kick on 1:30
  • 200 FS Fins / Paddles pm 15 sec
  • 150 FS Fins / Paddles on 15 sec
  • 2 x 100 FS Fins / Paddles on 15 sec
  • 50 easy
  • 3 x 50 BK Kick on 1:20
  • 200 FS Pull / Paddles on 20
  • 150 FS Pull / Paddles on 20
  • 2 x 100 FS Pull / Paddles on 1:45
  • 50 easy

EN-2:  200  (100 Recov)

  • 2 x 100 FS on 1:45, swim 1:25
  • 100 easy

EN-3:  250  (100 Recov)

  • 5 x 50 FS on 50sec, swim 40
  • 100 easy

LAP:  200 / 200 Recov

  • 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

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Borden Noon – IM / BK Mix

Warm Up:  500

Kick:  400 (50 recov)

  • 100 BK Fins on 1:45
  • 2 x 50 BK Fins on 1:00
  • 100 FS Fins on 2:00
  • 2 x 50 FS Fins on 1:00
  • 50 easy

EN-1:  1000   (100 Recov)

  • 200 BK on 3:45, swim 2:25
  • 3 x 100 BK on 2:00, swim 1:38
  • 50 easy
  • 5 x 100 IM on 2:00
  • 50 easy

EN-2:  200  (50 Recov)

  • 4 x 50 FS on 55sec, swim 40
  • 50 easy

LAP:  150  (150 Recov)

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

Swim Down :  200

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Recovery Week

Borden Noon – Recovery session

Warm Up:  950

  • 550m plus
  • 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)

Kick:  250  (100 Recovery)

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

EN-1:  600  (200 Recovery)

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

LAP:  50 (50 recovery)

  • 2 x (25 fast, 25 easy) on 1:15

Swim Down:  200

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Recovery Week

Borden Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  250 / 900  (200 Recov)

  • 3 x 50 FS Kick on 1:30
  • 150 FS Fins / Paddles on 15 sec
  • 3 x 100 FS Fins / Paddles on 15 sec
  • 100 easy
  • 3 x 50 BK Kick on 1:20
  • 150 FS Pull / Paddles on 20
  • 3 x 100 FS Pull / Paddles on 1:45
  • 100 easy

EN-2:  300 / 100 Recov

  • 6 x 50 FS on 55sec, swim 40 
  • 100 easy

LAP:  200 / 200 Recov

  • 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

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