Archive for the “Workouts” Category

Bracebridge 1Hr 15min

Warm-Up: 800

  • 200 FS2
  • 200 BK
  • 100 FS
  • 100 BK
  • 2x 100 IM (all continuous)

EN-1/2: 1700

  • 2 x 100 BK on 2:00, swim 1:45
  • 2 x 100 FS on 1:45, swim 1:30
  • 5 x { 2 x 50 on 1:00, 100 on 1:45}

#1 46/1:32, #2 45/1:30, #3 44/1:28, #4 43/1:26, #5 42/1:24

  • 50 BK Active Recovery on 1:00
  • 2 x (2 x 25 BK on 35sec, 50 BK on 1:05)
  • 50 BK Active Recovery on 1:00

LAP: 1000

  • 4 x (100 FS Fast, 150 active recovery) on 4:30

(Tough in the hot water – 1:21, 1:21, 1:24, 1:24 … But made all the go times)

Sprint: 200

  • 4 x (25 Fast, 25 easy) on 1:15

Swim Down:. 100

Total: 3800m

 

 

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Bracebridge 1 Hour Session

Warm-Up: 800

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 2x 100 IM (all continuous)

EN-1: 900

  • 4x 100 BK on 2:00, swim 1:45
  • 5x 100 FS on 1:45, swim 1:30

EN-2: 900

  • 10x 50 FS on 1:00, swim 42
  • 50 active recovery
  • 6x 50 BK on 1:00, swim 50
  • 50 active recovery

Sorint: 200

  • 4x (25 Fast, 25 easy) on 1:15

Swim Down: 200

Total:. 3000

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Bracebridge Sportsplex

Warm Up: 800m

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 2x 100 IM all continuous

Drills & Technique: 800m

  • 2x (25 RAP, 25 LAP)
  • 2x 50 Glide
  • 3x (2x 50 FS Paddles on 1:00, 100 FS Paddles on 1:45)

Main Set: 1700m

  • 4x (2x 50 FS on 1;00, 100 FS on 1:45 … Double up pacing 45, 44, 43, 42)
  • 50 active recovery
  • 4x (2x 25 BK on 45, 50 Bk 1:15…Double up less than 25sec)
  • 50 active recovery
  • 2 x 100 BK on 2:00
  • 2 x 100 FS on 1:45

Sprint: 100m

  • 2x (25 fast, 25 easy) on 1:15

Swim Down:. 150m

Total: 3550m

Screenshot_20211013-093351_Connect

 

 

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An A.K. Session

Warm Up: 500m

  • 200 swim mix
  • 2 x 50 as (25 R.A.P., 25 L.A.P.)
    (R.A.P.=Right Arm Power, left arm easy)
    (L.A.P.=Left Arm Power, right arm easy)
  • 2 x 50  as Glide (in arm entry-extension) FS
  • 2 x 50 as 4 beats of high elbow scull, 4 Strokes of FS

Main Set: 1300m

  • 4 x 50 FS DPS with Paddles on 1:10 (count)
    (DPS – Distance Per Stroke)
  • 200 FS Strong on 3:30
  • 3 x 100 FS DPS with Paddles on 1:40 (count)
  • 200 FS Strong on 3:30
  • 2 x 200 FS DPS with Paddles on 3:30 (count)
  • 200 FS Strong on 3:30

Swim Down: 600

  • swim mix to fill remaining time

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Warm Up: 700m 15min

Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM
    All swum Continuous

Aerobic EN-1: 800 {12:30}

  • 2 x [
    - 200 FS on 3:30, swim 3:10
    - 200 BK on 3:50, swim 3:35]

Test set for 400: 600m {12:50}

  • 4 x 100 FS, Swim BEST AVG – ON 4:00
    no active recovery between 100′s
  • 200 Active Recovery

Results:
#1   1;19
#2   1:17 with lactic building up on the 4th length
#3   1:18 with lactic on 3rd and 4th lengths
#4   1:18 with lactic on 2nd, 3rd & 4th lengths

Add-Up 400  = 5:12

Sprint: 200 {12:53}

  •  4 x 50 on 1:15 swum as:
    #1 – 25 fast, 25 easy #2 – middle 25 fast, #3 25 easy, 25 Fast, #4 25 Fast, 25 easy

Swim Down: 200 mix {to 1:00pm}

Total: 2500m

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Warm Up:  700m   {to 7:45}
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

EN-1 / EN-2:  1600   {8:18}

  • 2 x 100 BK on 2:00, swim 1:45
  • 5 x { 2 x 50 on 1:00, 100 on 1:45}
    #1  46/1:32,  #2  45/1:30,  #3  44/1:28,  #4  43/1:26,  #5  42/1:24
  • 50 BK Active Recovery on 1:00
  • 100 BK on 2:00, swim 1:45
  • 200 BK, swim 3:30
  • 50 BK Active Recovery on 1:00

LAP:  250   {8:23}

  • 100 FS Fast, swim 1:20
  • 50 BK Active Recovery on 1:15
  • 50 BK Fast, swim 45
  • 50 BK Active Recovery on 1:15

Sprint:   100   {8:26}

  • 2 x 50 on 1:15 swum as:
    #1 -  first 25 fast, rest easy  #2 – 25 easy, 25 fast

Swim Down:  200 mix  {to 8:30}

Total:  2850m

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An A-K session

Warm Up: 600m

  • 100 swim
  • 100 kick
  • 100 drill
  • 100 pull build
  • 200 mix FS-BK

Main set: 1800m

  • 200 FS Easy on 3:20  …  3:09
  • 200 FS Fast on 3:20   …  2:55
  • 200 FS Easy on 3:20   …  3:15
  • 2 x  200 FS Fast on 3:20   …  2:58, 2:59
  • 200 FS Easy on 3:20   … 3:20
  • 3 x  200 FS on 3:20   … 2:57, 2:55, 3:04

Swim Down 100m

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Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1: 900 17min  {12:32}

  • 4 x 100 BK on 2:00, swim 1:45
  • 5 x 100 FS on 1:45, swim 1:30

Threshold EN-2: 700m   19min  {12:51}

  • 10 x 50 FS on 1:00, swim 42
  • 50 Active Recovery
  • 6 x 50 BK on 1:00, swim 50
  • 50 Active Recovery

Sprint:  200  5min  {12:56}

  • 4 x [25 Fast Count Strokes + Time, 25 easy on 1:15]

Swim Down:  100 mix  {to 1:00pm}

Total:  2600m

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Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1:  800   {12:30}

  • 2 x [
    - 200 FS on 3:30, swim 3:10
    - 200 BK on 3:45, swim 3:35]

Test set for 400:  1000m  {12:48}

  • 4 x [
    - 100 FS, Swim BEST AVG (aim ~1:25)  {400 Time Trial last week 6:17}
    - 150 Active Recovery ]
    ON 4:30
    ***Add up 4 100 times to get your 400 Test Time
    *** BEST AVG means the tightest, fastest 4 100 times
    *** NOT a super fast #1 and dying on 2, 3, 4
    RESULTS:
    #1   1:22
    #2   1:22
    #3   1:20
    #4   1:17

Sprint:   200   {12:53}

  • 4 x 50 on 1:15 swum as:
    #1 -  25 fast, 25 easy  #2 – middle 25 fast, #3 25 easy, 25 Fast, #4 25 Fast, 25 easy

Swim Down:  200 mix  {to 1:00pm}

Total:  2900m

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Possibly the last open water session of the season.

15-16C water and 13C air made for a chilly swim.

Garmin Session Overview

Garmin Session Overview

Map details - with 100m laps

Map details – with 100m laps

Data Graphs

Data Graphs

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Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1:  850   {12:31}

  • 4 x 100 BK on 2:00, swim 1:47
  • 4 x 100 FS on 1:45, swim 1:35
  • 50 BK Active Recovery

Threshold EN-2:  800m   {12:47}

  • 8 x 50 FS on 1:00, swim 42
  • 50 BK ActiveRecovery
  • 6 x 50 BK on 1:00, swim 48
  • 50 BK Active Recovery

LAP:  250   {12:52}

  • 100 FS Fast, swim 1:20
  • 50 BK Active Recovery on 1:15
  • 50 BK Fast, swim 45
  • 50 BK Active Recovery on 1:15

Sprint:   150   {12:56}

  • 3 x 50 on 1:15 swum as:
    #1 -  first 25 fast, rest easy  #2 – middle 25 fast, #3 25 easy, 25 fast

Swim Down:  150 mix  {to 1:00pm}

Total:  2900m

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More Set Tests + Weights

Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1: 850 15min  {12:30}

  • 2 x 50 BK on 1:00, swim 50
  • 100 BK on 2:00, swim 1:45
  • 200 BK on 3:45, swim 3:35
  • 2 x 200 FS on 3:30, swim 3:10
  • 50 BK Active Recovery

Threshold EN-2: 700m   11min  {12:44}

  • 2 x 100 BK on 2:00, swim 1:40
  • 4 x 100 FS on 1:45, swim 1:28
  • 100 BK Active Recovery, Swim 2:15

LAP: 300  8min {12:52}

  • 4 x 50 FS  on 1:00, swim 40
  • 50 BK Active Recovery on 1:15
  • 2 x 50 BK on 1:00, swim 45
  • 50 FS Active Recovery on 1:15

Sprint:  150  4min  {12:55}

  • 3 x [25 Fast Count Strokes + Time, 25 BK easy on 1:15]

Swim Down:  150 mix  {to 1:00pm}

Total:  2850m

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More Set Testing

Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1: 750 15min  {12:30}

  • 3 x [200 Swim straight to, 50 Kick on 10 sec rest]
    ON ~ 5:00 (4:45 for FS, 5:15 for BK)
    #1 FS, #2 BK, #3 FS (kick opposite stroke)

Threshold EN-2: 700m   11min  {12:44}

  • 2 x 100 BK on 2:00, swim 1:45
  • 4 x 100 FS on 1:45, swim 1:27
  • 100 BK Active Recovery, Swim 2:15

LAP: 300  6min {12:50}

  • 100 FS , swim 1:20
  • 50 BK Active Recovery, Swim 1:15
  • 100 BK, swim 1:35
  • 50 FS Active Recovery, Swim 1:00

Sprint:  150  5min  {12:55}

  • 3 x [25 Fast Count Strokes + Time, 25 BK easy on 1:15]

Swim Down:  200 mix  {to 1:00pm}

Total:  2700m

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Set Testing

Warm Up:  800m 15min

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
    All swum Continuous

Aerobic EN-1: 900 17min  {12:32}

  • 3 x [
    - 200 FS, Swim 3:10 (hit target 3x)
    - 50 BK, 25 FS, 25 BK active recovery, Swim 2:15 --use 2:00 next]
    ON 5:30

Threshold EN-2: 600m   11min  {12:43}

  • 5 x 100 FS on 1:45, swim 1:27 (all hit)
  • 100 BK Active Recovery, Swim 2:15

LAP: 450  11min {12:54}

  • 4 x 50 FS on 1:00, swim 40 (bang on)
  • 50 BK Active Recovery, Swim 1:15
  • 3 x 50 BK on 1:15, swim 50 (45-47 hard)
  • 50 FS Active Recovery, Swim 1:00

Sprint:  75 2min  {12:56}

  • 25 FS Fast, 25 BK easy on 1:00
  • 25 BK Fast (lactic quads!)

Swim Down:  75 BK  {to 1:00pm}

Total:  2900m

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A year and a half later … and after 76 Open Water sessions since 18-May-2021 …

Back to Borden for a Time Trial session to see what’s what:

Warm Up:  800m 15min

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
    All swum Continuous

1,000 For Time:

  • 1000 FS – 15:53 (1:35/100m pace)
  • 100 BK easy

400 For  Time:

  • 400 FS – 6:17 (1:34/100m pace … left quad wanting to cramp)
  • 100 BK easy

200 For Time:

  • 200 FS – 2:57 (1:29/100m pace)
  • 100 BK easy

100 for Time:

  • 100 FS – 1:22
  • 100 BK easy

50 for Time:

  • 50 FS – 0:37 (1:14/100m pace)
  • 50 BK Easy

25 for Time:

  • 25 FS 0 0:17.6 (1:11/100m pace)

Swim Down:  75 BK
Total Time:  57min and 3100m

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CFB Borden Buell Aquatic Centre is closed due to COVID-19 and will remain so until ???

Dryland … Open Water …

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Borden Noon

Warm Up:  500m

DISTANCE:
EN-1:  800 (as 300 BK, 500 FS)

  • 2 x 150 BK on 3:00
  • 5 x 100 FS on 1:45, swim 1:30
  • 50 easy

EN-2:  500 (as 200 BK, 300 FS)

  • 2 x 100 BK on 1:55, swim 1:40 or under
  • 50 easy
  • 3 x 100 FS on 1:40, swim 1:26 or under
  • 100 easy

EN-3:  900  (as 350 BK, 550 FS)

  • 4 x 25 on 30 sec, swim 22
  • 50 easy
  • 5 x 50 BK on 1:00, swim 45
  • 100 Recovery
  • 8 x 25 on 30 sec, swim 19
  • 50 easy
  • 7 x 50 FS on 1:00, swim 40
  • 100 Recovery

Kick:  300

  • 6 x 50 Kick on 1:30
  • 50 easy

LAP:  300

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

SPRINTER CF Nationals Program – Race Prep WK 5/5

EN-1 / EN-2:  400 / 150

  • 3 x 100 FS on 1:50, swim 1:35
  • 5 x 50 FS on 1:00 descend by 1sec per 50 from 46 to end with a 42
  • 50 easy

RACE PACE:  500 … Use Blocks for Starts if Possible

  • 1 x RP for 200 – target 2:47, broken as 50-100-50:
    – 50 on 1:00, swim 39 (dive) or 40 (push)
    – 100 on 1:45, swim 1:25
    – 50, swim 42
    – 150 Recovery
  • 1 x RP for 100 FS – target 1:17 broken as 50-50:
    – 50 FS on 1:00, swim 37 (dive) or 38 (Push)
    – 50 FS, swim 39
    – 100 Recovery
  • 1 x RP for 100 FS – target 1:16 broken as 25-25-25-25:
    – 4 x 25 on 10 sec rest 
    The ‘feel’ should be splits of <18, 19, 19, 20
    This is a hard one … push the last couple 25s
    (Start on RED … touch and look after each 25, leave exactly 10 sec later … take 30 sec off your final time = your 100 time … eg target finish = 1:46-30=1:16)
    – 150 Recovery
  • 2 x RP for 50 FS – target 35 – ** use race breathing pattern **
    – 25 FS on 30, swim 17 (dive) or 18 (push)
    – 25 FS, swim 18
    – 100 Recovery

Kick:  150

  • 3 x 50 FS Kick on 1:30

LAP:  150

  • 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec … ~38)
    … use race breathing pattern
  • 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
    2x touch and look for time, 2x with turn and push-off … use breathing pattern for 50

LaTol Kick:  50

  • 50 MAX Kick - note time
  • 100 Recovery swim

Power Kick:  50

  • 2 x Dive MAX Power Dolphin to 12.5m easy rest of 50, 30 sec rest
  • 2 x Lilly Fishy push-offs with 5 power strokes

Swim Down:  200

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Borden Noon

Warm Up:  500

DISTANCE EN-1:  1900

  • 400 FS Fins with every 4th length BK on 20-30 sec
  • 200 BK on 4:00, swim <3:30
  • 50 easy
  • 2 x 200 FS Pull on 3:30, swim <3:05
  • 50 easy
  • 4 x 100 BK on 2:00, swim 1:42
  • 5 x 100 FS on 1:45, swim 1:29 … good all 1:28
  • 50 easy2

EN-2:  700  (300 BK, 400 FS)

  • 6 x 50 BK on 1:00, swim <50
    (act:  47, 49, 49, 48, 48, 47)
  • 100 easy
  • 4 x 100 FS on 1:45, swim 1:26 or under
    (act:  1:24, 1:24.5, 1:24.5, 1:22)
  • 100 easy

Kick:  400

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

LAP:  200

  • 2 x (50 Fast, 50 easy) on 2:30
  • 4 x (25 Fast, 25 easy ) on 1:30

SPRINT
EN-1: 800

  • 200 FS on 20-30 sec rest
  • 2 x 100 FS Pull on 2:00
  • 50 easy
  • 4 x 100 FS on 1:50, swim <1:35
  • 50 easy

EN-2:  300

  • 2 x 50 FS on 1:00, swim 42
  • 4 x 50 FS on 1:15, swim 42 on Breathing Pattern by 25:
    3-4   3-3   2-3   2-2

Kick:  200

  • 100 FS Kick on 20 sec
  • 2 x 50 FS Kick on 1:30
  • 50 easy

LAP:  100 – use Blocks if possible

  • 50 Fast, 50 easy … aim for 38-39 sec for “Fast”
  • 2 x (25 Fast, 25 easy) … aim for 18 sec

LAP Kick:  50

  • 2 x (25 FS Kick Fast, 50 easy swim, 30 sec rest)

Power:  50

  • 2 x DIVE / BREAKOUT with 5 strokes, swim back
  • 2 x DIVE / Max Dolphin to 12.5m, easy rest of 50

Swim Down:  200

 

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Borden Noon – Recovery Session

Warm Up:  500 (minimum)

DISTANCE vs SPRINTER

Recovery:  800 vs 400

  • 200 BK Fins
  • 200 FS Fins
  • D & S 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)

Kick:  200 vs 100

  • 2 vs 1 x 100 Fin Kick on 2:00
    (sprinters – swim an easy 100 fins after the 1x kick)

EN-1:  900 vs 700

  • 200 BK vs FS on 4:00
  • 2 x 100 BK vs FS on 2:00
  • 200 vs 100 FS Pull on 3:30
  • 3 vs 2 x 100 FS on 1:45, swim 1:30
    (Sprinters – easy swim when done or waiting)

Kick:  200

  • 4 x 50 Fin Kick on 1:00
  • 50 Recovery

LAP:  400 vs LAP + Power 150 / 100

  • 2 4 x (50 Fast on 1:00, 50 easy on 1:30) 2x FS, 2x BK
    vs
    4 x Dive / Breakout with 5 strokes
    4 x Dive / Max Dolphin, easy rest of 50
  • 100 Recovery
  • 3 8 vs 6 x (25 Fast Blocks mix, 25 easy) on 1:30

Swim Down:  200

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Borden Noon

Warm Up:  500m

DISTANCE:
EN-1:  800 (as 300 BK, 500 FS)

  • 200 BK on 4:00, swim <3:30
  • 100 BK on 2:00, swim <1:45
  • 5 x 100 FS on 1:45, swim 1:30 … Much Better … All 1:30
  • 50 easy

EN-2:  500 (as 200 BK, 300 FS)

  • 2 x 100 BK on 2:00, swim 1:40
  • 50 easy
  • 3 x 100 FS on 1:40, swim 1:26 … Much Better … All 1:26
  • 100 easy

EN-3:  900  (as 350 BK, 550 FS)

  • 6 x 25 on 30 sec, swim 22
  • 50 easy
  • 4 x 50 BK on 1:00, swim 45
  • 100 Recovery
  • 10 4 x 25 on 30 sec, swim 19
  • 50 easy
  • 6 x 50 FS on 1:00, swim 40
  • 100 Recovery

Kick:  300

  • 6 3 x 50 Kick on 1:30
  • 50 easy

LAP:  300

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

SPRINTER CF Nationals Program – Race Prep WK 5/5

EN-1 / EN-2:  400 / 150

  • 3 x 100 FS on 1:50, swim 1:35
  • 5 x 50 FS on 1:00 descend by 1sec per 50 from 46 to end with a 42
  • 50 easy

Race Pace:  650

  • 1 x RP for 400 – target 5:55
    Steve Forsey Splits were:  1:22.1 + 1:32.6 + 1:33.1 + 1:30.8

    - 4 x 100 FS on 1:45   (Note:  1:45 is generous … work for splits)
    *** With target splits:   1:27 (dive), 1:29, 1:29, 1:29 ***
    - 150 Recovery
  • 2 x RP for 100 FS – target 1:17 broken as 50-50:
    - 50 FS on 1:00, swim 37 (dive) or 38 (Push)
    - 50 FS, swim 39
    - 100 Recovery
  • 1 x RP for 50 FS – target 35 – ** use race breathing pattern **
    – 25 FS on 30, swim 17 (dive) or 18 (push)
    – 25 FS, swim 18
    - 100 Recovery

Kick:  150

  • 3 x 50 FS Kick on 1:30

LAP:  150

  • 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec … ~38) … use race breathing pattern
  • 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
    2x touch and look for time, 2x with turn and push-off … use breathing pattern for 50

LaTol Kick:  100

  • 75 MAX Kick (super killer) – note time  (none of this after next Tues)
  • 125 Recovery swim
  • 25 MAX Kick – note time
  • 75 Recovery) 

Power Kick:  50

  • 2 x Dive MAX Power Dolphin to 12.5m easy rest of 50, 30 sec rest
  • 2 x Lilly Fishy push-offs with 5 power strokes

Swim Down:  200

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