Archive for the “Workouts” Category

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

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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

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North York Gators – Pentathlon Swim Meet

Markham Pan Am Pool

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

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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

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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

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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

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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

 

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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