Category Archives: Workouts

Recovery Mix Session Warm Up:  400m Recovery:  400m 4 x (50 Kick, 50 swim) 2x BK, 2x FS EN-1 / Kick:  600m / 200 3 x 100 BK on 2:00 100 BK Kick 3 x 100 FS on 1:45 100 FS … Continue reading →

Borden Noon Warm Up:  400m Recovery:  200 2 x (50 Kick, 50 swim) 1x BK, 1x FS EN-2:  400m 4 x 50 BK on 1:00, swim 45 50 easy 4 x 50 FS on 1:00, swim 40 40 easy LAP:  … Continue reading →

Borden Closed for Noon swim

Last Week of General Aerobic Prep – Down Week for recovery Warm Up:  400m Recovery:  300 2 x (50 Kick, 50 Scull, 50 Swim) 1x BK, 1x FS EN-1:  1000 5 x 100 BK on 2:00, swim 1:38 4 x … Continue reading →

Speed Session Warm Up:  400m EN-1 / Kick:  200 / 200 2 x (50 BK Kick, 50 BK Swim) 2 x (50 FS Kick, 50 FS Swim) EN-2:  300m 3 x 50 BK on 1:00, swim 45 3 x 50 FS on … Continue reading →

Recovery Session Warm Up:  400m Recovery:  700m 2 x (25 Kick, 50 swim, 25 kick, 50 swim) 2 x (50 Kick, 50 pull, 50 Scull, 50 swim) EN-1:  600m 3 x 100 BK on 1:55 3 x 100 FS on … Continue reading →

Speed Session Warm Up:  400m EN-2:  400m 4 x 50 BK on 1:00, swim 45 4 x 50 FS on 55, swim 40 LAP:  400m 3 x (50 BK Sprint, 2 x 50 BK recovery on 1:05) on 3:45 2 x … Continue reading →

Recovery Session + Weights Warm Up:  400m Recovery:  300m 2 x (25 Kick, 50 swim, 25 kick, 50 swim) EN-1:  600m 100 BK Fins 100 BK Pull 100 BK 100 FS Fins 100 FS Pull 100 FS Kick:  400m 8 … Continue reading →

Aerobic Session Warm Up:  400m EN-1 / Kick:  1000 / 200 2 x 50 BK Kick on 1:30 5 x 100 BK on 1:55, swim 1:40 2 x 50 FS Kick on 1:30 5 x 100 FS on 1:45, swim … Continue reading →

Warm Up: 600m 300 reverse IM as drill/swim 75m each 200 pull 100 scull Set 1: 800m 8 x 100 on 2:00 as 50 FS, 25 Stroke, 25 FS odd Drill, even Fast Set 2: 500m 10 x 50 Kick … Continue reading →

Speed session Warm Up:  400m Recovery: 600 4 x (50 Kick, 100 swim) EN-1/Kick:  200/200 8 x (25 Kick, 25 swim) 4x BK, 4x FS 100 FS Pull, 100 BK Pull EN-2:  400m (at reduced level 4 x 50 BK on 1:05, … Continue reading →

Recovery / Aerobic Session Warm Up:  400m Recovery: 300m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1 / EN-2 / Kick:  800 / 400 / 400 2 x 50 BK Kick 200 BK Fins 2 x 50 BK … Continue reading →

Sprint Session Warm Up:  400m EN-1/Kick: 2 x 50 BK Kick on 1:30 100 BK 2 x 50 FS Kick on 1:30 100 FS LAP:  400m 4 x (50 BK Sprint on 1:05, 2 x 50 BK recovery on 1:05) … Continue reading →

First session of full-on Winter Season training – Borden 11:30-1:00pm Warm Up:  400m EN-1/EN-2/Kick: 1400 / 400 / 300 100 BK Kick on 20 sec 50 BK Kick 200 BK on 3:45 2 x 100 BK Pull on 2:00 5 x 100 … Continue reading →

Last session of the two week holiday period – Borden 1HR++ Warm Up:  600m Recovery:  300 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) 1x FS, 1x BK EN-1 / Kick:  1200 / 300 3 x 50 BK … Continue reading →

Last session of 2015 – Collingwood with Wade and Sarah Warm Up:  600 200 swim 200 kick 200 pull Set 1:  1000 twice through the following : – 4 x 50 FS on 1:00 – 4 x 50 BK on 1:00 … Continue reading →

Aerobic and Speed – 1 HR only Warm Up: 400m EN-1 / Kick: 1500m 3 x 50 BK Kick on 1:30 3 x 200 BK on 3:45 3 x 50 FS Kick on 1:30 3 x 200 FS on 3:30 … Continue reading →

Aerobic Threshold Session Warm Up:  400m EN-1/Kick: 700 2 x (25 Kick, 50 swim, 25 kick 50 swim) 200 BK Fins 200 FS Pull EN-2: 700 2 x 100 BK on 1:50, swim < 1:35 2 x 50 BK on … Continue reading →

Second Holiday week … Aerobic Session after 3 day break … 1HR only Warm Up:  400m EN-1/Kick: 800m /200m 2 x 50 BK Kick 4 x 100 BK on 1:55 2 x 50 FS Kick 4 x 100 FS on … Continue reading →

Borden Noon – Holiday Hours … ONLY 1 HR Warm Up:  400m (8 min) EN-1:  1400m (30min) 50 BK Kick on 1:30 200 BK Fins on 3:45 100 BK on 2:00 50 FS Kick on 1:30 200 FS Pull on … Continue reading →

Collingwood – Saturday moring Warm Up: 300 swim, 200 pull 100 kick Set 1: 6 x ( – 25 Drill – 25 Stroke Count – 50 Maintain Stroke count Minus 1 ) 100 easy Set 2: 3 x ( – … Continue reading →

Borden Noon – Speed Warm Up:  600m Recovery: 300 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) EN-1/2:  400m 4 x 50 BK on 1:05, desc 1-4 from 48 4 x 50 FS on 1:00, desc 1-4 from … Continue reading →

Borden Noon – mixed session Warm Up:  600m EN-1 /  Kick: 800 / 200 2 x 50 BK Kick on 1:30 4 x 100 BK on 1:55, swim 1:40 2 x 50 FS Kick on 1:30 4 x 100 FS … Continue reading →

Borden Noon – Speed Session Warm Up:  600m Recovery:  400m 2 x (25 Kick, 50 swim, 25 Kick, 50 scull, 50 swim) EN-1 / 2:  400m / 200 3 x 100 BK on 1:55, 2 swim 1:40, 1 swim 1:35 50 … Continue reading →

Borden Noon – Aerobic Session Warm Up:  600m EN-1 / EN-2 / Kick:  1000 / 400  / 400 100 BK Kick 100 BK Pull 3 x 200 BK on 3:45 swum as: -(150 Aerobic, 50 Threshold) -(150 Aerobic, 50 Threshold) -(100 … Continue reading →

Collingwood 7:30am Warm Up: 200 swim 100 Pull 100 Kick 50 drill, 50 Pull, 100 swim EN-1/2: 1200 6 x 200m swum as twice through the following (1x BK, 1x FS): – 150 aerobic, 50 fast – 100 aerobic, 100 … Continue reading →

Borden Noon Speed session Warm Up:  600 200 BK 200 IM Drill 200 FS 2 x (25 Kick, 50 swim, 25 kick, 50 swim) 200 FS Pull EN-2:  300 3 x 50 FS on 1:00, desc 1-3 from 41 3 … Continue reading →

Borden Noon – Mix session Warm Up:  600m 200 BK 200 IM Drills 200 FS Kick/Recovery: 400 100 FS Kick 50 Scull 100 BK Kick 50 Scull 100 FS Pull EN-1/2/LAP: 600/400/200 3 x 100 FS on 1:40, swim 1:28 … Continue reading →

Down Week Borden Noon – Aerobic Warm Up:  900m 200 BK 200 IM Drills 200 Pull 2 x 50 FS Kick 50 Scull 2 x 50 BK Kick 50 Scull 50 easy EN-1: 1200 3 x 200 FS on 3:30, … Continue reading →

Warm Up:  800m 200 swim 200 kick 200 IM 200 Pull EN-1/EN-2/Recov:  800, 400, 400 4 x 100 BK on 1:55, swim 1:40 (act ~1:37) 3 x 100 BK on 1:50, swim 1:35 (act ~1:32-1:33) 2 x 100 BK on … Continue reading →

Borden Noon – Mix session Warm Up:  600m EN-1: 800m 2 x 50 Kick 3 x 100 FS on 1:45, swim 1:20 2 x 50 Kick 3 x 100 BK on 1:55, swim 1:40 50 easy EN-2:  600m 3 x 100 … Continue reading →

Borden Noon – Speed Warm Up:  600m Recovery:  300m 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) EN-2:  500m 5 x 50 FS on 1:00, desc 1-5 from 42sec 50 easy 5 x 50 BK on 1:05, desc … Continue reading →

Borden Noon – Aerobic Session Warm Up:  600m EN-1:  1600 300 FS Pull – hold SC 200 FS – hold SC 3 x 100 FS on 1:45, Desc SC by 1 per 25m 2 x 50 FS Kick 300 BK … Continue reading →

Collingwood Clippers session – Stroke Count – stroke length Warm Up:  1200m 6 x 100 as: – 1 & 2 Drill/Swim – 3 & 4 Kick/Swim – 4 & 6 Swim/Kick 300 Pull on 5:30 300 Swim – hold SC … Continue reading →

Borden – Aerobic Warm Up:  600m Recovery:  400 25 Kick, 50 swim 25 Kick, 50 swim FS 50 scull 25 Kick, 50 swim 25 Kick, 50 swim BK 50 scull EN-1: 200 FS Pull 200 FS 2 x 50 FS … Continue reading →

Speed Session Warm Up:  600m EN-1: 400m 2 x 100 FS 2 x 100 BK LAP/Recovery: 700m / 300m 4 x (50 FS Sprint, 2 x 50 easy on 1:00) on 3:30 100 easy 4 x (50 BK Sprint, 2 x 50 easy … Continue reading →

Borden Noon session – Aerobic Warm Up:  600m Recovery:  300m 2 x (25 Kick, 50 swim, 25 kick, 50 swim) EN-1:  1200m 2 x 50m FS (25 drill, 25 swim) 50 FS Kick 2 x 100m FS 50 FS Kick … Continue reading →

Collingwood Morning Session Warm Up:  600m 400 reverse IM 200 kick EN-1/EN-2/recovery:  2000 / 200 4 times through (reverse IM order): 6 x 50 – 3x drill, 3x Strong, Stronger, Strongest on 1:00 or 1:05 200 (focus on walls and … Continue reading →

Warm Up:  600m EN-1/Lap/Recovery:  600m / 300m / 400 3 x ( 3 x 50 FS on 1:00) #1, #2 aerobic, #3 Fast 200 FS Pull – count strokes 3 x (3 x 50 BK on 1:05) #1, #2, aerobic, #3 Fast … Continue reading →

Warm Up:  600m Recovery:  300 FS:  25 Kick, 50 Swim, 25 Kick, 50 Swim BK:  25 kick, 50 Swim, 25 Kick, 50 Swim EN-1:  800 2 x 100 FS-IM on 2:00 50 Kick 3 x 100 BK on 1:50 50 … Continue reading →

Start of the sprint Season … end goal – Nationals in May 2016 Warm Up:  600 200 FS Pull 200 BK 200 IM Drill Recov/En-1:  300/800 200 FS Pull – Count strokes – maintain 100 BK Pull 2 x 50 FS … Continue reading →

2 DAYS OUT USC Pool – Aerobic Pacing Session Gentle warm up for the shoulder (was ok) Warm Up:  1000m 400 BK 2 x (50 BR, 50 BK) 200 FS-IM 100 FS Pull with Paddles – nice and long 100 … Continue reading →

3 DAYS OUT: Morning Cycle: THen … To swim or not to swim … Decided to do a pool session and see if my R shoulder was ok in ‘calm’ water. Sunshine Coast University Pool – easy Aerobic Session – … Continue reading →

4 DAYS OUT Noosa Beach – Pacing Session Bad choice of training location – the swell wasn’t as big as last Monday, but the ocean was way more ‘messy’. Tweaked my R shoulder trying to clear my head enough to … Continue reading →

Sleeman Centre – Outdoor pool – easy session 5 DAYS OUT Warm Up:  600m Recovery:  400m EN-2:  500m 5 x 100 FS on 1:40, swim 1:30 @ 70 strokes / min Swim Down:  500m

Sunshine Coast University pool – Pacing Session Warm Up:  1000m EN-2: 800 8 x 100 on 1:40, swim 1:30 @ 70 strokes/min Recovery: 300m 200 BK 100 mix 200 FS-IM Swim Down:  400m  

Noosa – Aerobic – flat water session Warm Up:  600m over to far side of little cove Recovery:  600m Back to surf club EN-1:  1600m 4 x 400m LAP:  200m 2 x run-in, sprint out 70m, 30 sec rest, strong … Continue reading →

Noosa Beach – Aerobic Session Not exactly the conditions for a ‘gentle’ aerobic session. Wind was very strong from the North. The swell was big and the shore breaks were spread over a big zone. It was quite a blast … Continue reading →

Open Water Race Pace Session – Full Race simulation – Noosa Beach Warm Up:  1000m Race Pace:  1000m  – Time as a separate session Start at rock groin end Run in Swim out 150, over 200, in 150 Run out … Continue reading →

Open Water Aerobic Session at Noosa Beach Great conditions – ESE wind – so in the lee of the headline decent swell and a dumping shore break 22C Warm Up:  600m EN-1:  1800m 3 x 500m segments 300 m segment … Continue reading →

Quality Session – LC at Commonwealth Games Pool – Sleeman Aquatic Centre Brisbane Hey FINALLY!!! An indoor pool kept at a reasonable temperature for training! What a novel concept! Warm Up:  1000m EN-2: 1900 50    on 1:00,   swim 0:45 50    … Continue reading →

Aerobic Session – Noosa Beach Warm Up:  600m – to Little Cove EN-1:  1800m 3 x 600m Recovery:  300m Power:  300m 3 x [ – Run In – Work through waves to approx. 75m – 30 sec rest – Swim … Continue reading →

University of Sunshine Coast Pool – Race Pace session Warm Up:  600m EN-1:  800m 200 FS Pull on 3:15 200 BK on 15 sec 200 FS on 3:15 200 FS-IM Race Pace:  900m 200 FS Fast on 3:15, swim 2:55 … Continue reading →

HR too high in AM – tired – headache – cancelled swim session Noosa Beach – Aerobic / Recovery Session Warm Up:  600m Easy swim to Little Cove Recovery: Easy swim back to Surf Club EN-1:  400m Swim to Rock … Continue reading →

Race Pace Session – Uni Sunshine Coast Pool Warm Up:  600m EN-1:  400m 200 FS Pull on 3:15 200 FS-IM Race Pace:  700m 200 FS Fast on 3:15, swim 2:55 300 FS Strong on 5:00, swim 4:30 or under 2 … Continue reading →

Noosa Ocean – Aerobic Session Warm Up:  600m EN-1:  1800m 3 x 500m 300m Power:  300m 6 x [ – Run In – Work through waves to approx. 75m – 30 sec rest – Swim Back to Beach with waves … Continue reading →

Quality Session – LC at … Warm Up:  600m EN-1:  500m 200 FS Pull 100 BK 200 FS-IM EN-2: 1000 50    on 1:00,   swim 0:43  100 on 2:00,   swim 1:26  150 on 3:00,   swim 2:09  200 on 4:00,   swim 2:52  … Continue reading →

Aerobic Noosa Open Water session I had the Garmin set for WU … 5 x 300 on 1:00 rest and the SD … but couldn’t hear or feel the ends of the 300m repeats … the path looks a little … Continue reading →

Race Pace Session – University of the Sunshine Coast Pool Warm Up:  600m EN-1:  500m 200 FS Pull on 3:15, swim 3:00 (new paddles – great!) 100 BK on 2:00, swim 1:45 200 FS-IM EN-2:  250m 4 x 50 FS … Continue reading →

Noosa Beach – Aerobic session 22C – too warm in the 5mm sleeveless wetsuit calm with a small swell Enter at the Groin – M pattern to Surf Club Surf Club to Hidden Beach and back Surf Club to Groin … Continue reading →

First Session Down Under – Tues 6-Oct-2015 Aerobic LC pool session – Cotton Tree pool – ASAP after landing Warm Up:  600m EN-1:  1200m 200 FS Pull on 3:15, swim 3:00 200 BK on 15sec 200 FS-IM on 15 sec 6 … Continue reading →

Last workout before flying. Clippers Masters session (with some stroke rate work with Cliff) Warm Up:  600m EN-1:  1000m 2 x 200 FS Pull on 3:15 100 BK on 2:00 2 x 200 FS on 3:15 Recovery:  200m EN-2:  750m … Continue reading →

Recovery 1/2 week … reduced volume to 60% Warm Up:  600m EN-1:  500m 3 x 100 FS Pull on 1:45 2 x 10 FS on 1:45 Race Pace:  500m Wade through 200 FS Strong on 3:00, swim 2:50 (act:  2:50) … Continue reading →

Borden Noon – Pacing Session Warm Up:  600m EN-1:  600m 200 FS Pull 200 BK 200 FS-IM EN-2 FS PACING: 1050m 50    on 1:00,   swim 0:43 (act 41) 100 on 2:00,   swim 1:26 (act 1:27) 200 on 4:00,   swim 2:52 (act 2:53) 300 … Continue reading →

Borden Noon – Aerobic Session Warm Up:  600m EN-1:  1200m / Kick:  300 2 x 200 FS Pull on 3:15, swim 3:00 2 x 50 Fin Kick 2 x 200 FS Fins on 3:15, swim 3:00 2 x 50 Fin Kick … Continue reading →

Monday – Race-Pace Focus Warm Up:  600m EN-1:  600m 200 FS Pull 200 BK 200 FS-IM Race-Pace:  900m Water Run – Shallow to Deep 200 FS Strong on 3:00, swim 2:50 (act:  2:51) 300 FS Strong, aim for 4:20 (act:  4:29) … Continue reading →

Borden Noon – Quality Pacing Warm Up:  600m EN-1:  500m 100 FS Pull 2 x 100 BK 2 x 100 FS-IM EN-2:  300m 6 x 50 on 1:15 with Stroke Rates: 71, 72, 73, 74, 75, 76 Race Pace: 800 … Continue reading →

Borden Noon – Aerobic session … after two days off to try to reverse being Over-Trained Warm Up:  600m EN-1 / Kick:  1600 / 300m 400 FS Pull with Paddles on 30 sec 2 x 50 Kick on 15 sec 400 FS … Continue reading →

Borden Noon – Aerobic session Warm Up:  600m EN-1 / Kick:  1800 / 300m 400 FS Pull with Paddles on 30 sec 2 x 50 Kick on 15 sec 400 FS on 30 sec 2 x 50 Fin Kick on 15 sec … Continue reading →

First session of the Race Preparation Phase Monday – Race-Pace Focus + weights Warm Up:  600m EN-1:  500m 100 FS Pull 2 x 100 BK 2 x 100 FS-IM Race-Pace:  800m Water Run – Shallow to Deep 200 FS Fast … Continue reading →

Borden Noon – Pacing session Warm Up:  600m EN-1:  500 100 FS Pull 100 BK 100 FS IM 4 x 50 FS on 1:00, swim 43 EN-2 FS PACING: 1800m 50    on 1:00,   swim 0:43  100 on 2:00,   swim 1:26  … Continue reading →

Desperately needed rest day

Mixed Aerobic & Speed session Warm Up:  600m Recovery:  200 200 BK Fins Kick:  200m 2 x 50 FS Kick on 15 sec 4 x 25 FS Kick on 15 sec EN-1:  600m 300 FS Pull on 4:45 300 FS … Continue reading →

Race Pace Session Warm Up:  800m EN-1:  300m 3 x 100 FS on 1:45, swim 1:27 50 easy Race Pace:  700m Wade through Shallow Pool 200m FS Fast on 3:00, swim 2:45 (act 2:40) 300m FS Hold, swim 4:30 (act … Continue reading →

Recovery Week Aerobic Session + Weights Warm Up:  600m Kick: 200m 2 x 50 Kick on 15 sec 4 x 25 Kick on 15 sec EN-1:  1000 5 x 200m on 3:15 FS Fins, FS Full, FS Pull, FS Full, … Continue reading →

Crappy end to the Ontario Swim/Bike Triathlon Race season Strong winds, rough Lake Simcoe  – cancelled the Georgina Swim Swim/Bike because a 20km (-) bike race. Going hypothermic before it started. 29.4 avg

Borden Noon – Recovery Swim Warm Up:  600m Recovery:  500 50 FS Kick 200 FS Fins 50 Kick 200 BK Fins EN-1:  1100 50 FS Kick 100 FS Pull 50 Scull 2 x 100 FS 3 x 50 FS 50 BK Kick … Continue reading →

Quality – Pacing Session – Borden Warm Up:  600m EN-1:  800 200 FS Pull 2 x 100 BK 2 x 100 FS IM 4 x 50 FS on 1:00, swim 43 EN-2 FS PACING: 1800m 50    on 1:00,   swim 0:43  100 … Continue reading →

Aerobic Session – Borden Warm Up:  600m Kick:  300 6 x 50 fin Kick on 1:00 EN-1:  1200 300 FS Pull on 5:00, swim 4:35 3 x 100 BK on 1:55, swim 1:40 300 FS on 5:00, swim 4:35 3 … Continue reading →

Back at Borden Noon swim after 3 week closure Speed session Warm Up:  600m Kick:  300m 6 x 50 Kick EN-1:  800m 4 x 50 FS Paddles Pull 2 x 100 FS 2 x 100 BK 2 x 100 FS-IM EN-3:  … Continue reading →

Open Water Aerobic Session

Open Water – Wasaga Beach Same as next day Monday – only calmer … and GPS was messed up (in UltraTrack mode) 2500m

Guelph II Swim Bike triathlon race 750m swim 30km Bike

Spence Lake Open Water Swim Six crossings – GPS messed up … but approx. 2300m

East Bayfield 11am – Pacing session Warm Up: 400m Kick: 300m 100 FS Kick 2 x 50 BK Kick 2 x 50 FS Kick EN-1: 1000 4 x 100 BK on 1:55 4 x 100 FS-IM on 1:50 4 x … Continue reading →

Collingwood 7am – Speed Session Not good at all – very flat Warm Up:  800m EN-1:  500m 3 x 100 FS-IM on 1:50 2 x 100 BK on 1:55 EN-3:  400m 4 x 100 FS on 1:35, swim <1:22 (act:  1:22, 1:24, 1:24, … Continue reading →

Barrie 11am Aerobic Session – Max Volume Week 1/2 Warm Up:  800m Kick:  300m 3 x 50 BK Kick 3 x 50 FS Kick EN-1: 1200m 3 x 100 BK 3 x 100 FS-IM 3 x 100 FS Pull 3 x … Continue reading →

Wasaga Beach Olympic Triathlon Swim/Bike Event  

Collingwood 7am – short Speed Session – shortened further by less and 1.5hr Collingwood practice Warm Up:  800m Recovery:  500m 25 Kick BK, 50 BK, 25 Kick BK, 50 BK, 100 BK 25 Kick FS, 50 FS, 25 Kick FS, … Continue reading →

Collingwood 7am – Pacing Session Warm Up:  600m EN-1/Kick:  400 / 200 2 x 50 BK Kick 2 x 100 FS IM 2 x 50 FS Kick 4 x 50 FS on 1:00, swim 41 (Act:  40.6, 40.7, 41.1, 41.5) EN-2 FS PACING: … Continue reading →

Borden Outdoor Recovery Swim:  1600m Weight Session

Collingwood 7:30am Warm Up:  600m Kick:  300 3 x 50 FS Kick/roll drill 3 x 50 BK Kick EN-1:  1200 12 x 100 FS on 1:40, swim 1:25 200 BK recovery LAP:  100 4 x (25 Sprint FS, 50 recovery) … Continue reading →

Wasaga Beach Even with one-second logging and GPS + Glonass – the watch’s shortcomings on position accuracy are highlighted by the jaggy plot.

Barrie 9:30am – Pacing Session Warm Up:  600m EN-1/Kick:  400 / 300 3 x 50 BK Kick 2 x 100 FS IM 3 x 50 FS Kick 4 x 50 FS on 1:00, swim 43 EN-2 FS PACING: 1800m 50    on 1:00,   swim … Continue reading →

Biking the Wasaga Olympic Triathlon course with Brent and Michelle Juffermans:

BLOODY HELL!! NO NOTICE GIVEN – that the Collingwood Centennial Pool would be closed all day for a private Cross-Fit Booking! Too late to get to the early morning Barrie or Wasaga Session. Would it have been too difficult to put … Continue reading →

Collingwood 7:30am Warm Up:  400m EN-1:  800m 4 x 100 BK on 1:55, swam 1:40 4 x 100 FS-IM on 1:55, swam 1:35 (use 1:50 pace time next) EN-3:  600m (100 Recovery) 3 x 200 FS on 3:15, swim 2:45 … Continue reading →

Borden Noon – Recovery swim + weights Warm Up:  400m Recovery/EN-1 Mix/Kick:  1400

Collingwood 7am Warm Up:  400m Kick:  200m 100 FS Kick 2 x 50 FS Kick EN-1:  1200m 6 x 100 BK on 2:00, swim 1:45 (difficult to swim faster on BK without the deep end flags – makes no sense to … Continue reading →

Collingwood Noon – 1 hr session – Recovery Swim from Triathlon Swim Bike !! No Backstroke Flags in the Deep End !!! Warm Up:  400m Recovery:  1000 50 Kick 200 FS Pull 50 Kick 200 FS Fins 50 Kick 200 … Continue reading →

Orillia Sprint Triathlon – Swim / Bike Race

Wasaga Beach Open Water WU 600 EN-2 3 x 300m SD 270

Last day for over 3 weeks at Borden Main Pool – closed for maintenance Warm Up:  400 EN-1:  1000 3 x 100 BK on 1:50, swim 1:35 3 x 100 IM as FS-BK-BR-FS on 2:00 4 x 100 FS on … Continue reading →

Long Aerobic session Warm Up:  400m EN-1/2/Kick mix: 1200 / 600 / 300 2 x 200 FS Fins on 3:15, swim 3:00 200 FS @ EN-2 swim 2:55 (act 2:52) 2 x 50 Kick 2 x 200 FS Pull on … Continue reading →

Warm Up:  400m EN-1 / Kick: 1100/300 3 x 200 FS (Fins, Pull, swim) 2 x 50 Kick 5 x 100 FS on 1:45, swim 1:28 … (act all 1:29 … and tough) 2 x 50 Kick 50 recovery EN-2:  500m 5 … Continue reading →

Recovery Session post USMS Nationals Warm Up:  500m Recovery: 800 50 Kick 200 FS Pull 50 Kick 200 FS Fins 50 Kick 200 FS 50 Kick EN-1:  900m 300 FS Pull 2 x 150 BK 3 x 100 FS Swim … Continue reading →

100 Backstroke

400 Freestyle 50 Backstroke

50 Freestyle 200 Backstroke

800 Freestyle

Travel day to Geneva Ohio for US Long Course Nationals Swim on arrival at the Spire Institute – get a little feel for the 50m pool

Borden Noon – Two days out from US LC Nationals Warm Up:  400m Recovery: 600 3 x (50 Kick, 50 swim, 50 Kick, 50 Swim) EN-1:  1200 200 FS Pull 200 FS 2 x 100 FS 200 BK 2 x … Continue reading →

Collingwood Noon – Only 1hr Warm Up:  400m Kick:  300m 6 x 50 Kick EN-1:  1000m 200 FS Pull 2 x 100 FS 2 x 50 FS 200 BK 2 x 100 BK 2 x 50 BK EN-2:  400m 4 … Continue reading →

Barrie Kempenfest 2km Open Water Swim  

Wasaga Beach Swim – Open Water Garmin Connect.

Borden Noon – no strong push-offs or turns Warm Up:  400m Recovery:  300m 50 Kick 200 FS 50 Kick EN-1: 1600 100 FS 200 FS 300 FS Pull 400 FS 300 FS Fins 200 FS 100 FS EN-3:  400m 5 x 100 … Continue reading →

Borden Noon – back and hip still an issue Warm Up:  400m Kick:  400 4 x 50 Fin kick 4 x 50 kick EN-1:  1000m 200 FS Pull 2 x 100 FS Fins 2 x 50 FS 200 BK 2 x … Continue reading →

Borden Noon – Back/hip slightly better – could swim aerobic Warm Up:  400m Recovery: 500m 50 Kick 2 x 200 FS 50 Kick EN-1:  1600 400 FS Pull 200 FS 200 BK 400 FS 200 FS 200 mix of kick … Continue reading →

Borden Noon – failed session – back and hip too painful Warm Up:  400m Easy swim/kick maybe 500m Kick:  400m 100 BK Kick 2 x 50 BK Kick 100 FS Kick 2 x 50 FS Kick EN-1:  1000m 200 BK … Continue reading →

Brutally tired – missed session

Borden Noon Warm Up:  400m EN-1 / Kick:  900m / 350 3 x 50 FS kick 200 FS Pull 2 x 100 FS 3 x 50 BK Kick 200 BK 2 x 100 BK 50 BR Kick 100 FS-IM EN-2:  500m … Continue reading →

Borden Noon – long FS session + weights Warm Up:  400m Recovery:  250m 50 easy kick 200 FS EN-1:  1600 400 FS, aim for 6:00 (act 5:59) 300 FS Pull on 4:45 swim 4:30 (act 4:28) 100 FS swim 1:28 2 x … Continue reading →

Start of the Specifics Preparation phase … more anaerobic Threshold work Borden Noon Warm Up:  400m Kick:  350m 7 x 50m Kick mix EN-1:  800m 200 BK on 3:45 2 x 100 BK on 2:00 4 x 100 IM on 2:00 EN-2:  … Continue reading →

Garmin Connect. Subaru’s Niagara Triahlon – Swim Bike Event 750m Swim:  13:01, 1:44/100m pace, 13.01 (official timing) (Garmin 920XT Timing:  740m 12:43 (water exit) 1:43/100m) 25km Bike: 53:59, 27.8kph avg (Garmin:  27.4km, 27.6kph)

Wasaga Beach – Freezing Open Water Session 1600m Garmin Connect.

Wasaga Beach Open Water Warm Up:  400m EN-1:  1500 5 x 300m on 1:00 rest EN-3:  200 2 x 100 on 20 sec rest Swim Down:  300m

Borden Noon Warm Up:  500m EN-1/Kick:  800 / 300 FS:  2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) BK:  2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) 50 BR Kick 50 FL Kick 2 x 100 … Continue reading →

Borden STILL CLOSED with pump problem Allandale Pool session Warm Up:  600m Recovery:  300m 50 Kick 200 FS 50 Kick EN-1:  1600 2 x 300 FS Pull on 5:00 300 FS Fins on 5:00 300 FS on 5:00 2 x … Continue reading →

Recovery Week – last week of the General Aerobic preparation phase. Borden Noon Warm Up:  500m Kick:  300 2 x 50 FS 2 x 50 BK 50 FL 50 BR 50 easy EN-1:  800 4 x 100 BK on 2:00, … Continue reading →

Wasaga Open Water Main Set: 5 x 300m Aerobic on 1:00 rest 2190m Total Garmin Connect. details.  

Borden Noon Lower energy day (920XT first trial) Warm Up:  400m Recovery:  500m 50 Kick 200 FS 50 Kick 200 BK EN-1:  2300m 3 x 300 FS (Pull, Fins, Full) 2 x 100 BK on 2:00 3 x 200 FS … Continue reading →

Borden Noon + weights Warm Up:  500m Kick: 350 7 x 50 Fin Kick on 1:00 EN-1:  700 2 x 50 BK Pull 3 x 100 BK 6 x 50 IM seq on 1:05 EN-2:  500 5 x 100 FS on 1:40, … Continue reading →

Hopefully Borden Noon Warm Up:  500m Recovery:  500m 50 Kick 2 x 200 FS 50 Kick EN-1:  2100 300 FS Pull 200 FS Pull 2 x 100 FS 50 kick 300 FS Fins 200 FS Fins 2 x 100 FS … Continue reading →

Borden Noon – Bloody Hell … main pool closed due to Pump mess-up … way too many swimmers in the silly, lane-less outdoor splash pool … total waste of time. Warm Up:  500m Kick:  350 100 FS Kick 50 BK … Continue reading →

Wasaga Beach Open Water Beach 6 Relatively calm, small chop WU:  swim to center marker EN-1: Center to East:  7:15 East to Center:  5:53 Center to West:  3:43 West to Center:  4:09 Swim In: 2:00

Borden Noon – outside pool 🙁 + weights Warm Up:  500m Kick:  350m 7 x 50 Kick mix 50 easy EN-1:  900m 6 x 50 FS Fins 6 x 50 BK 6 x 50 IM seq Fins EN-2:  300m 6 … Continue reading →

Collingwood 7am … Borden is only the outdoor pool today … and all Fridays to 16-Aug Warm Up:  500m Recovery: 300m 50 FS Kick 200 FS 50 FS Kick EN-1:  2500m 2 x 300 FS Pull on 5:00 200 FS … Continue reading →

Borden Noon – Long Aerobic Warm Up:  500m Recovery:  500m 50 Kick 2 x 200 FS 50 Kick EN-1:  2200m 300 FS Pull 200 FS Pull 3 x 100 FS 50 Kick 300 FS Fins 200 FS Fins 3 x … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick :  900 / 350 2 x 50 BK Kick on 1:15 3 x 100 BK on 2:00 2 x 50 FS Kick on 1:30 3 x 100 FS on 1:45 … Continue reading →

Borden Afternoon Hour session Warm Up:  400m Kick:  300m 2 x 50 BK Kick on 1:15 2 x 50 FS Kick on 1:30 50 FL Kick on 1:15 (act 51sec) 50 BR Kick 50 easy EN-1:  800m 3 x 100 … Continue reading →

Borden Noon + weights Warm Up:  600 Recovery: 50 Kick 200 FS 50 Kick EN-1: 1500 300 FS Pull on 5:15 200 FS 50 Kick 200 FS Fins on 3:30 200 FS 50 Kick 5 x 100 FS on 1:45 … Continue reading →

Borden Noon – Recovery Week WarmUp:  600m EN-1 / Kick:  700 / 300 2 x 100 BK on 2:00 2 x 50 BK Kick 2 x 100 IM on 2:00 2 x 50 Kick (BR, FL) 2 x 100 FS … Continue reading →

Recovery Week Borden Noon Warm Up:  600m Recovery:  400m 50 Kick 150 FS on 2:45 50 Kick 150 FS on 2:45 EN-1:  1400m 800m 200 FS Pull on 3:30 2 x 100 FS on 1:45 50 Kick 200 FS Fins … Continue reading →

RECOVERY WEEK … Keeping the dreaded Over-Training Syndrome at bay Borden Noon – mixed speed plus weights Warm Up:  600m EN-1 / Kick:  700 / 300 4 x (25 Kick, 50 swim, 25 Kick 50 swim) 3 x 50 FS … Continue reading →

Borden 3pm – only a 1hr session Warm Up:  500m Kick:  350m 7 x 50 Fin Kick on 1:00 EN-1:  800m 400 FS Fins with every 4th BK on 6:30 200 BK Fins on 3:30 200 FS Pull EN-2:  300m … Continue reading →

Borden Noon (?? Rest or Recovery ???) – try recovery swim (Worked well … lower volume … more rest … swam easier) Warm Up:  500m Recovery:  550 50 Kick 200 FS 50 Kick 200 FS 50 Kick EN-1:  2000m 300 … Continue reading →

Borden Noon – mixed speed session Warm Up:  600m EN-1/Kick: 700 / 350 2 x (50 BK Kick, 100 BK) 2 x (50 FS Kick, 100 FS) 2 x (50 BR Kick, 100 BR) 50 FL Kick, 100 IM EN-1/2: … Continue reading →

Borden Noon – Long Aerobic Session Warm Up:  600m Recov:  500m 50 FS Kick 2 x 200 FS (act 3:15, 3:10) 50 FS Kick EN-1: 2400m 300 FS Pull on 5:00 (act 4:29) 300 FS on 5:00 (act 4:29) 2 … Continue reading →

Borden Noon – easy mixed speed session + weights Warm Up:  600m Kick:  350 100 FS Kick 4 x 50 IM Kick 2 x 25 FS Kick 50 Easy EN-1:  800 4 x 100 BK on 2:00 4 x 100 … Continue reading →

Collingwood Warm Up:  600m Kick:  350 7 x 50 IM Kick on 1:15 50 easy EN-1:  700 2 x 100 BK on 2:00 3 x 100 FS on 1:45 2 x 100 IM on 2:00 EN-1/2:  300 3 x 50 … Continue reading →

Borden Noon Warm Up:  600m Recov: 500m 50 Kick 2 x 200 FS 50 Kick EN-1 1500 / Kick 300: 100 Kick on 30 sec 5 x 100 FS Pull on 1:40 2 x 50 Kick on 20 sec 5 x 100 FS Fins on 1:40 sec … Continue reading →

Borden Noon – Mixed speed & Stroke Warm Up:  600m Kick:  300m / EN-1:  800 4 x (25 Kick, 50 Swim, 25 Kick) 3 x 100 BK on 2:00 50 FL Kick 50 BR Kick 3 x 100 IM on 2:00 50 easy … Continue reading →

Borden Noon – long Aerobic session Warm Up:  600m Recov: 500m 50 FS Kick 2x 200 FS on 3:45 (3:15, 3:10) 50 FS Kick EN-1:  2400m 300 FS Pull on 5:00 (4:32) 3 x 200 FS on 3:30 (2:59, 2:57, 2:56) 50 … Continue reading →

Borden Noon + Weights Warm Up:  600m Kick:  300m 4 x 50 IM Kick on 20+ sec 4 x 25 IM Kick on 15 sec 50 easy EN-1: 800m 3 x 100 BK on 2:00 2 x 100 FS Pull on 1:40 … Continue reading →

Collingwood 7:30am Team swim ?? or the following Warm Up:  600m Kick:  300 6 x 50 Fin kick on 1:00 50 easy EN-1:  800 3 x 100 BK on 2:00 2 x 100 FS Pull on 1:40 3 x 100 … Continue reading →

Borden Noon Warm Up:  600m Recov: 500m 50 Kick 2 x 200 FS 50 Kick EN-1 1100 / Kick 300: 100 Kick on 30 sec 300 FS Pull on 5:00 2 x 200 FS Fins 2 x 50 Kick on 20 … Continue reading →

Rest Day

Borden Noon – Mixed speed & Stroke Warm Up:  600m Kick:  300m / EN-1:  800 2 x 50 FS Kick 3 x 100 BK 2 x 50 BK Kick 3 x 100 FS Pull 2 x 50 Kick (1FL, 1BR) … Continue reading →

Borden Noon – long Aerobic session Warm Up:  600m Recov: 500m 50 FS Kick 2x 200 FS on 3:45 50 FS Kick EN-1:  2300m 300 FS Pull on 5:00 2 x 200 FS Pull on 3:30 50 FS kick 300 … Continue reading →

Start of 22 Weeks of Training for Noosa’s Ocean 1000 and 1500 Borden Noon + Weights Warm Up:  600m Kick:  300m 6 x 50 IM Fin Kick mix on 20 sec 50 easy EN-1: 800m 2 x 100 FS Pull on … Continue reading →

Collingwood 7:30am Warm Up: 600m 400 Reverse IM 200 Kick Main Set: 2300m 5 x 100 FS Pull on 2:00 4 x 50 FL Drill-Swim on 1:15 3 x 200 FS on 20 sec 4 x 50 BK on 1:00 … Continue reading →

Borden Pool Closed Rest Day

Borden Noon – Aerobic Distance Warm Up:  600m Main Set: 2,800m 50 FS Kick 2 x 200 FS on 3:45 (3:10, 3:05) 2 x 100 FS on 1:40 (1:28, 1:28) 50 easy 50 FS Kick 2 x 200 FS Pull … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick: 1400m 4 x (25 Kick, 50 Swim, 25 Kick) in reverse IM sequence 1-4 3 x 50 FS Pull 100 FS 3 x 50 FS Fins 100 FS 3 x 50 BK Pull 100 … Continue reading →

Borden Noon – recovery Warm Up:  550m Main Set: 1900m 2 x 200 FS on 3:45, 2nd faster than first 50 Kick 50 easy 2 x 200 FS Pull on 3:30 50 Kick 50 BR 2 x 200 FS Fins … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick: 600m 2 x 50 FS Kick 2 x 25 FS – set pace for 100 2 x 50 FS – same pace 2 x 25 FS Kick 2 x 100 … Continue reading →

Collingwood – 7:30 to 9:00 Warm Up: 800 IM reverse order as Drill Swim Set 1: 200 FS IM 4 x 25 FL Fast on 1:00 300 FS IM 4 x 50 BK Fast on 1:15 400 FS IM 4 … Continue reading →

Borden Noon Warm Up:  500m Main Set: 4 times through the following: 50 FS Kick 2 x 200 FS on 3:30 – aerobic 2 x 100 FS on 1:45 – 2-5 sec faster 50 Easy #1 Full Stroke, #2 Pull, … Continue reading →

Talk about inspirational swimming! Richard Abrahams set five world records for the 70-74 age group at this past weekend’s Canadian Masters Swimming Championships in Montreal. Here are three of his record setting swims: 50 Freestyle – Heat 2 Lane 4 … Continue reading →

Borden Noon Warm Up:  600m En-1/Kick: 600m 4 x (25 Kick, 50 Swim, 25 Kick 50 Swim) mix strokes En-1: 1200 2 x 100 BK Fins 2 x 100 BK on 2:00 4 x 50 BK on 1:00 – Pick on speed 2 … Continue reading →

Borden Noon W.U. 400 EN-1: 200 FS on 3:45 200 FS swim a few seconds faster 50 FS Kick 50 easy 200 FS on 3:45 200 FS swim a few seconds faster 50 FS Kick 50 easy 200 FS Pull … Continue reading →

Montreal’s Claude-Robillard Sports Complex Friday 15-May: 5:45pm+  200 Backstroke – 2:51.90 (4th) Saturday 16-May: 10:05am+  50 Backstroke – 33.58 (1st) 1:44pm+  50 Freestyle – 28.97 (11th) Sunday 17-May: 10:52am+  100 Backstroke – 1:14.01 (2nd) 2:17pm+  100 Freestyle – 1:06.02 (15th) … Continue reading →

Very Easy … somewhere … either Queen’s or Montreal Warm Up:  700m EN-1:  100m 2 x 25 FS on 30 sec 2 x 25 BK on 30 sec LAP:  50m 25 BK at pace for 100 BK 100 easy 25 FS at pace … Continue reading →

Very Easy noon session – Borden Warm Up:  700m Recov:  100m 25 BK Kick, 50 BK, 25 BK Kick 25 FS Kick, 50 FS, 25 FS Kick EN-1:  150m 3 x 25 FS on 30 sec 3 x 25 BK on 30 sec … Continue reading →

Easy noon session – Borden Warm Up:  700m Recov:  200m 25 BK Kick, 50 BK, 25 BK Kick 25 FS Kick, 50 FS, 25 FS Kick EN-1:  150m 3 x 25 FS on 30 sec 50 easy 3 x 25 … Continue reading →

Last short Race Pace session – noon Borden Warm Up:  700m Recov:  300m 25 FS Kick, 50 FS, 25 FS Kick, 50 FS 25 BK Kick, 50 BK, 25 BK Kick, 50 BK EN-1:  150m 3 x (25 FS Build, 25 … Continue reading →

Rest Day

Collingwood 7:30am … Solo Warm Up:  700m Set 1: 2 x (25 FS Kick, 50 FS, 25 FS Kick, 50 FS) 2 x (25 BK Kick, 50 BK, 25 BK Kick, 50 BK) Set 2: 2 x (25 FS Build … Continue reading →

Race Pace Session – Borden Noon Warm Up:  500m EN-1:  200m 2 x 50 FS 2 x 50 BK Race Pace:  200m 50 BK Sprint (@ 1st 50 of 100 pace), 100 Easy on 3:00+ 25 BK Sprint on 45, … Continue reading →

Pacing – Borden Noon Warm Up:  700m EN-1/Kick:  400 25 BK Kick, 50 BK, 25 Kick, 50 BK 25 FS Kick, 50 FS, 25 FS Kick, 50 FS 100 FS Pull 100 BK Pull EN-1/2:  300 3 x 50 FS on … Continue reading →

Rest Day (needed)

Borden Noon – Last Lactic Tolerance session Warm Up:  600m EN-1/Kick: 100 FS 50 FS Kick 2 x 50 FS 50 FS Kick 2 x 25 FS 100 BK 50 BK Kick 2 x 50 BK 50 BK Kick 2 … Continue reading →

11 Day Taper this year for Nationals – Speed session Borden Noon + Weights Warm Up:  600m EN-1: 700m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) 2 x 100 BK 2 x 100 FS EN-1/2: 400m 4 x 50 … Continue reading →

Collingwood 7:30am – recovery swim with Speed and Blocks Warm Up: 600m Set 1: 12 x (25 Drill, 25 Build, 25 Fast) alt FS, BK Set 2: 200 FS Pull 2 x (25 Sprint, 50 easy) 2 x (25 Sprint, … Continue reading →

Borden Noon + Weights – Lactic Tolerance Warm Up:  500 EN 1/2:  400 3 x 50 FS on 1:00, Desc 1-3 2 x 25 FS Kick on 45 3 x 50 BK on 1:05, Desc 1-3 2 x 25 BK … Continue reading →

Borden Noon – Aerobic and Speed session Warm Up:  600m EN-1/Kick: 200 FS Pull 2 x 50 FS Kick 2 x 100 FS 4 x 25 FS Kick 200 BK 2 x 50 BK Kick 2 x 100 BK 4 … Continue reading →

Borden Noon – Aerobic Recovery session Warm Up:  600m EN-1/Kick: 1700m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) 1x FS, 1x BK 200 FS 50 FS Kick 2 x 100 FS 50 FS Kick 4 x 50 … Continue reading →

18 Days Out from Nationals – less taper this year Race Pace Session + weights Warm Up:  500m EN 1/2: 700 / 100 2 x 100 FS on 1:45 2 x 50 FS on 1:00 2 x 25 FS on 30 … Continue reading →

Collingwood 7:30am Solo W.U. 600m En-1/Kick: 800m 4x 25K, 50Swim, 25K on 2:15 FS 4x 25K, 50Swim, 25K on 2:15 BK USRP: 500m 20 x 25 BK on 45, swim <20 200 easy LAP: 150m 6 x (25FS block Sprint … Continue reading →

Borden Noon + Weights Warm Up:  600m EN-1/2:  500m 5 x 50 FS on 1:00, Desc 1-5 50 easy 5 x 50 BK on 1:05, Desc 1-5 50 easy Race Pace: 100 BK for time (poor 1:20) 50 easy 25 … Continue reading →

Race Pace session for 100’s – plus weights Warm Up:  500m EN 1/2:  750m 3 x 100 FS on 1:45 Desc 1-3 50 easy 3 x 100 BK on 2:00 Desc 1-3 50 easy 3 x 50 Kick on 20 sec 50 easy … Continue reading →

Collingwood 6am Warm Up:  500 EN-1/2 450/150: 5 x 50 FS on 1:00 Desc 1-5 5 x 50 BK on 1:00 Desc 1-5 4 x 25 Kick on 1:00 50 Easy Race Pace:  550 6 x 25 BK Sprint on 1:00 (alt … Continue reading →

Collingwood 7:30am Warm Up:  4 x 200 mix Set 1: 18 x 50 as: 1. scull / swim 2. drill / swim 3. kick / swim Set 2: 8 x 100 as – 75 Solid, 25 stroke on 20 sec … Continue reading →

Last session of the week – Time Trials and weights Warm Up:  500m EN 1/2:  500m 2x (25 Kick, 50 Swim, 25 Kick) 3x (25 FS, 25 BK) 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK … Continue reading →

Needed Rest Day

Race Pace session for 100’s – plus weights Warm Up:  500m EN 1/2:  500m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 4 x 25 Kick on 20 sec Race Pace:  500 … Continue reading →

Rest Day

Race Pace session – for 50’s – plus weights Warm Up:  500m EN 1/2:  500m 4 x 50 FS on 1:00, Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 4 x 25 Kick on 20 50 Easy Race … Continue reading →

Collingwood 7:30am  – solo Warm Up  – 600m EN-1/Kick: 8x (25 Kick, 50 Swim, 25 Kick) on 2:15 4x FS, 4x BK 4x 100 FS on 1:45  – 2Pull, 2Swim 4x 100 BK on 2:00 – 2Pull, 2Swim EN-2: 4x … Continue reading →

Race Pace Time Trial Session – then weights Warm Up:  500m EN-1/2 500m 5 x 50 FS on 1:00 Desc 1-4 5 x 50 BK on 1:05 Desc 1-4 50 Easy Race Pace:  500m 100 BK for time  – 1:17.5 … Continue reading →

Race Pace Session – for 100’s – then weights Warm Up:  500m EN-1/2 500m 6 x 50 FS on 1:00 Desc in pairs 6 x 50 BK on 1:05 Desc in pairs Race Pace:  450m 2 x { – 50 BK Dive … Continue reading →

Borden Noon – Recovery Session from Ontario’s and two days off Warm Up:  600m EN1/Kick:  1200m/400m 4 x (25 FS Kick, 50 Swim, 25 Kick) 2 x 100 FS (Pull-Swim) on 1:45 4 x (25 BK Kick, 50 Swim, 25 Kick) … Continue reading →

Borden Noon Easy session one day before Provincials start Warm Up:  1000m Pacing: 100m Dive 25 BK @ 50m pace, cruise 25 BK 50 easy Push 25 BK @ 100 Speed, cruise 75 Dive 25 FS @ 50m pace, cruise 25 FS … Continue reading →

Warm Up:  800m Aerobic Kick:  200m 2 x (4x 25 Kick on 45 sec) 1st time BK, 2nd time FS 50 Easy EN-1:  300m 2 x (3 x 50 on 1:05) 1st time BK, 2nd time FS LAP:  150m 6 x (25 Sprint, 25 … Continue reading →

Slight easing this week for ‘swim-through’ at Provincials Borden Noon Warm Up:  600m EN-1 / EN-2 Kick:  1300 / 500 / 300 100 BK Kick on 2:30 2 x 200 BK on 3:45 (1x Fins. 1x Swim 3:22) 2 x … Continue reading →

Borden Noon Warm Up:  600m EN-1/Kick: FS 2 x (25 Kick, 50 swim, 25 Kick) 3 x 50 Kick 2 x 100 Swim (back left mid-rib muscle knot) EN-2:  FS 5 x 50 Desc 1-5 LA Tol: FS 3 x (50 … Continue reading →

Collingwood 6am Warm Up:  600m Set 1: 10 x 100 on 1:45 Odd Choice, Even FS and as 50 Drill, 50 Build 10 x 50 on 1:00 as 25 easy, 25 Fast Odd Choice, Even FS 5 x 75 Kick … Continue reading →

Quick Recovery session – 24 min Warm Up: 2 x (100 FS Pull, 100 BK) 4 x (2x 25 IM Drill) Main 2 x (25 Kick, 50 swim, 25 Kick) 1x BK, 1x FS 100 BK 100 FS 50 BK … Continue reading →

Borden Noon Warm Up:  600m EN-1/Kick: BK 2 x (25 Kick, 50 swim, 25 Kick) 3 x 50 Kick 2 x 100 Swim EN-2:  BK 5 x 50 Desc 1-5 LA Tol: BK 3 x (50 Fast, on 1:00, 2x 25 … Continue reading →

Collingwood 7:30am (solo workout) Warm Up:  600m EN-1/2/Kick: 4 x (25 BK Kick, 50 BK Swim, 25 BK Kick) on 2:15 4 x 50 BK desc 1-4 LA Tol: 100 BK for time  – 1:21 – not so good 200 easy … Continue reading →

Borden Noon Warm Up:  600m EN-1/2/Kick: BK 4 x (25 Kick, 50 Swim, 25 Kick) on 2:15 2 x 100 BK 4 x 50 BK desc 1-4 (48, 47, 45, 43) FS 4 x (25 Kick, 50 Swim, 25 Kick) on 2:15 … Continue reading →

Borden Noon Warm Up:  600m EN-1/Kick: 8 x (25 Kick, 50 Swim, 25 Kick) Mix EN-1/2: 4 x 50 BK on 1:05, desc 1-4 by 1 sec 4 x 50 FS on 1:05, desc 1-4 by 1 sec LAP: 2 x [ … Continue reading →

Borden Noon – pool back open Warm Up:  500m En-1 / Kick: 2 x through – 1x FS, 1x BK – 100 Kick – 4 x 50 Pull – 2 x 50 Kick – 4 x 50 Fins – 4 x … Continue reading →

Collingwood 7:30am Warm Up:  600m Aerobic Kick:  200m 100 BK Kick on 15 sec 2 x 50 BK Kick on 1:15 EN-1:  300m 100 BK Fins on 15 sec 2 x 50 BK Pull on 15 sec 100 BK LAP:  … Continue reading →

Borden still closed – Rest Day

Warm Up: 2 x through: 300 Swim on 5:00 and 6 x 50 ?? Kick Set: 1 10 x 100 FS Pull on 1:40 1-3 Descend 4 Easy 5 Fast repeat 20 x 50 Fins on 60 Odd steady Even Very … Continue reading →

Collingwood Noon (Borden closed) Warm Up:  700m Aerobic Kick:  200m 4 x (50 IM Kick on 15 sec) 50 Easy EN-1:  300m 3 x (100 FS on 1:45) #1 Pull, #2 Fins, #3 Swim LAP:  100m 4 x (25 FS … Continue reading →

Borden CLOSED Monday through Thursday … for something??? Collingwood Noon session Warm Up:  500m Aerobic Kick:  200m 100 BK Kick on 15 sec (~2.05) 2 x 50 BK Kick on 1:15 (58, 1:02) EN-1:  300m 100 BK Fins on 15 … Continue reading →

Collingwood 7:30am Warm Up: 400 Fin Swim 300 Pull Set 1: 6 x 100 on 1:50 Odd FS, Even IM Set 2: ??? Set 3: 8 x 50 FS on 50 sec Goal 2x 38, 2x 37, 2x 36, 2x … Continue reading →

Borden Noon Thursday was a struggle – this should be an easy 1000 for my back For the others: Warm Up:  500m EN-1/Kick: 5 x (50m Fin kick on 1:00) FL-BK-FL-FS 200 FS Pull 2 x 100 FS on 1:45 4 x … Continue reading →

Collingwood 6am Warm Up:  800 (as 4 x 200 … swim, kick, pull, drill) Set 1: 4 x (8 x 50) = 1600m #1 8 x (25 Kick with Pull Buoy, 25 swim) on 60 sec #2 8 x (50 … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick: 800 / 400 5 x 50 BK on 1:05, swim 50 2 x 50 BK Kick on 1:30 5 x 50 BK Pull on 1:05 4 x 25 BK Kick on 45 4 x 50 FS … Continue reading →

Borden Noon – recovery session from Thornhill Meet @ Pan Am Markham Pool Warm Up:  500m EN-1 / Kick:  1000 / 400 100 BK Kick 2 x 50 BK Kick 5 x 100 BK on 2:00 (3x swim, 2x Pull) … Continue reading →

Early Morning Collingwood Session Warm Up: 4 x 250 #1 Swim, #2 Kick, #3 Swim, #4 Kick Main Set: 2 x 100 on 1:40 2 x 100 on 1:35 4 x 100 on 1:30 (made first, missed 2nd and went … Continue reading →

Borden Noon Easy mix session

Borden Noon Very easy mix session after Head Cold and 1 week off

Borden Noon Easy mix session

Family Day Monday at Borden Warm Up:  1000m Main Set: 100 FS Kick 4 x 100 FS (2x Pull, 2x Full) 2 x 50 FS Kick 8 x 50 FS (2x Pull, 2x Full) 4 x 25 FS Kick 4 … Continue reading →

6am Collingwood Team Rattle: 300m 6 x 50 on 1:00 dive from blocks Warm Up:  800m mix FS, BK, BR Set 1: 800m 8 x 100 Fin kick on 1:50 seniors meant to kick with Pull buoy not board (I … Continue reading →

Borden Noon Warm Up:  500m Kick/Swim: 100 FS Kick 2 x 50 FS Kick 4 x 50 FS Pull 100 BK Kick 2 x 50 BK Kick 4 x 50 BK 50 Easy Challenge: 50’s of FS on 1:01, continue … Continue reading →

Borden Noon Warm Up:  500m Set 1: 3 x (50 Fin Kick, 100 FS on 1:45) Set 2: 4 x ( 100 Fin Kick fast, 3 x 100 FS on 1:45, 50 easy) – FS #1 Full, #2 Pull, 3# … Continue reading →

Borden Noon + Weights Warm Up:  500m Kick Swim: 400 Kick, 400 swim 25 FS Kick Strong, 25 FS Kick easy on 15 sec 25 FS Strong, 25 FS easy on 15 25 FS Kick Strong, 50 FS Kick easy … Continue reading →

Collingwood 7:30am Warm Up: 4 x 200 Set 1: 3 x (3 x 100) as – 50 Kick 50 Swim on 2:10 – 50 Drill, 50 Swim on 2:00 – 50 Swim, 50 Swim 5 sec faster on 2:00 Set … Continue reading →

Borden Noon – no weights (too tired) Warm Up: 100 FS Pull 500 BK Fins 100 drills Kick: 8 x 50 Fin kick on 60 sec twice through FL, BK, Dolphin on BK, FS 2 x 50 BR on 70 … Continue reading →

Collingwood 6am Warm Up: 4 x 200 Choice (swim, pull, kick, FS/BK) Set 1: 12 x 50 on 60 sec 1-4 IM Drill 5-8 IM Seq 9-12 50 of IM Set 2: 8 x 100 IM Kick on 2:10 Ha … Continue reading →

Borden Noon + weights Warm Up:  400m EN-1 Kick/Swim: 600 4 x (25 FS Kick, 50 FS on 5 sec rest per segment) 4 x (25 BK Kick, 50 BK on 5 sec) Quality: 500 10 x 25 FS on … Continue reading →

Borden recovery session Warm Up:  300m Set 1: 4 x [ -50 kick on 1:45 – 2 x 100 Swim/Pull/Fins/Swim on 1:45 – 50 Easy ] Set 2: 2 x [ – 4 x (25 Kick, 50 swim) ]

Borden Noon + weights  – shortened session due to base closure until noon due to snow Warm Up:  500m EN-1 / Kick:  1200m 12 x (50 Fins Kick on 60, 50 Fin Swim on 60) Alternate BK and FS Pacing: 800 … Continue reading →

Collingwood 7:30 am Warm Up: 400 Swim 300 Pull 200 Kick 100 Build Set 1: 500m 10 x 50 on 60 Alt kick & swim with fins Set 2: 1200m 6 x (100 FS strong on 1:45 50 FS on … Continue reading →

Collingwood Noon – Borden is closed today Warm Up:  600m Aerobic Kick:  200m 12 x 25 IM kick on 45 sec EN-1: 4 x 50 FS Pull on 1:00 4 x 50 BK on 1:00 LAP:  100m 4 x (25 BK … Continue reading →

Borden Noon Warm Up:  500m Aerobic Kick:  200m 2 x 100 fin kick – 1x FS, 1x BK Quality: 16 x 25 FS on 45 sec (1 easy, 1 fast) 4 x 25 FS on 1:00 (1 easy, 1 fast) … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Aerobic Kick:  300/200m 100 BK Kick on 2:30 3 x 100 BK on 2:00 100 BK Kick on 2:30 LAP:  100m 4 x (25 BK Build, 25 BK easy) on 1:15 LA Tol:  … Continue reading →

Collingwood 7:30am Warm Up: 24 x 50m as 6 x 50 FS on 50 sec 6 x 50 FS / BK on 60 sec 6 x 50 FS on 50 sec 6 x 50 FS / BK on 60 sec … Continue reading →

6am Collingwood Clippers Warm Up: 4 x (200 swim, 100 Kick) Set 1: 3 times through: 200 as 150 FS + 50 BK on 3:30 2 x 100 as 75 FS Pull, 25 BK Pull on 1:45 4 x 50 … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick:  700 / 300 6 x (25 Kick, 50 swim, 25 Kick) on 15 sec 3 x BK, 3 x FS 2 x 100 BK on 2:00 2 x 100 FS … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick: 500 / 300 2 x 50 BK fins, 50 BK Kick 2 x 50 BK, 50 BK Kick 50 BK Pull, 50 BK Kick 2 x 50 FS Pull, 50 … Continue reading →

U of T Master’s Splash Meet – lactic training session W.U. 700m + 3 drives 100 FS:  1:09 – smooth first 50 – good to 75m 50 BK:  37. – nice smooth swim 100 BK:  1:23 – smooth but very … Continue reading →

Collingwood 0600 (Shoulder tolerable until BK in set 3) Warm Up: 1200m 3 x 100 Swim on 1:50 3 x (50 Kick, 50 Swim) on 1:50 3 x 100 Swim on 1:50 3 x (50 Swim, 50 Kick) on 1:50 Set … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick: 1200 / 400 4 x 50 Kick on 1:30 200 BK Fins 2 x 100 BK 4 x 50 BK 4 x 50 Kick on 1:30 Ended Workout here with … Continue reading →

Warm Up:  650m Set 1: 1500m 100 BK Kick 4 x 100 BK on 2:00 (all <1:45) 100 BK Dolphin / BK Kick (max underwater each length) 4 x 100 IM on 2:00 (all <1:40) 100 BK Dolphin / BK … Continue reading →

0600 Collingwood – pool temp only 70F … no way 1130 Borden + Weights Warm Up:  500m Set 1: 2 x 50 BK Kick on 1:30 2 x 100 BK on 2:00 3 x 50 BK on 1:05, desc 1-3 … Continue reading →

0730 Collingwood Warm Up: 1200m 3x (50 Drill, 50 swim) FS 3x (50 Drill, 50 swim) BR 3x (50 Drill, 50 swim) BK 3x (50 Drill, 50 swim) FL Set 1: 1200m 6x ( – 50 FL kick on 1:10 … Continue reading →

Collingwood 6am Warm Up: 400 Swim 300 Pull 200 Kick 100 Drill Main Set: 8 x 100 FS on 1:40 70 sec rest 400 FS Pull on 7:00 4 x 100 FS on 1:35 70 sec rest 4 x 100 … Continue reading →

Borden Noon + weights Warm Up:  500m Main Set: 1600m 100 FS Kick 3 x 100 FS on 1:45, cruise aerobic (~1:27) 2 x 50 FS Kick 3 x 100 FS on 1:45, (~1:25) 2 x 25 FS Kick strong … Continue reading →

6am Collingwood Warm Up:  1000m 4 x 250 (swim, kick, pull, drills) Set 1: 1200m 6 x (150 FS, 50 BK) on 3:40 steady [OK on these] 50 Easy Set 2: 1000m 10 x 50 Kick on 1:10 1 steady, … Continue reading →

Borden Noon + Weights Warm Up:  400m Set 1: 1500 3 times through (2x FS, 1x BK) 50 Kick 100 Pull 50 Scull 100 Swim 100 Fin Kick 100 Swim 50 Easy Set 2:  200m 2 x (25 Kick, 50 … Continue reading →

6am Collingwood Warm Up: 900m 600m mix 200 kick 100 IM drill Set 1: 400m 8 x 50 IM on 60 as 25 Drill, 25 Build Set 2: 1000m 5 x 100 IM Fins on 1:45 50 Easy 5 x … Continue reading →

1hr Collingwood @ noon Warm Up: 500m Kick: 500 8 x 50 Fins Kick on 1:00 (FL, BK, FS) 2 x 50 BR Kick on 1:15 50 Easy EN-1: 1000 2 x 100 BK Fins/Paddles on 2:00 3 x 100 … Continue reading →

6am Clippers Practice Warm Up: 800 400 Reverse IM 8 x 50 as 2x each in IM order on 60sec Main Set: 3000 2 times through: 100 BK on 2:00 200 FS on 3:30 300 FS Pull on 5:00 400 … Continue reading →

6am Collingwood didn’t work out … 40+ Clipper kids deserved the entire pool for getting up that early. 12 noon Collingwood Warm Up: 600 Kick: 4 x 50 FS Fins on 1:00 4 x 50 BK Fins on 1:00 2 … Continue reading →

Collingwood Noon Warm Up:  600 EN-1 100 FS Kick 3 x 100 FS 100 BK Kick 3 x 100 BK 100 BR Kick 3 x 100 IM 2 x 50 FS Kick 4 x 50 FS 2 x 50 BK … Continue reading →

Collingwood 6am Light mix

6am Collingwood Clippers Streamline Dolphin focus

6am Clippers Team Practice Collingwood Warm Up: 4 x 200 – Swim, Kick, Pull, Drill Main Set 1 16 x 50 on 1:15 swum as 25 Underwater, 25 Kick and 25 Scull, 25 Build Main Set 2: 2 x through … Continue reading →

Collingwood Clippers Practice 7:30am – 9:00am Warm Up: 800m 4 x 150 reverse IM sequence with each 150 swum as 3 x (25 Drill, 25 Swim) 200 Kick EN-1:  1600m mix of 8 x 200 with each 200 a mix … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick:  1100/500 2 x 50 FS Kick on 1:30 4 x 25 FS Kick on 45 8 x 50 FS on 1:00 (4x Pull, 4x Swim) 2 x 50 BK Kick … Continue reading →

Borden Noon Warm Up:  500m Kick:  400m 6 x 50 Fin Kick on 1:00 2 x (FL, BK, FS) 2 x 50 BR Kick on 1:15 50 Easy EN-1: 800m 3 x 100 FS on 1:45 3 x 100 BK … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick Mix: 1800 / 300m 100 IM Kick 400 FS Fins with every 4th BK 50 Scull 50 FS Kick 5 x 100 FS on 1:45 50 Easy 100 BK Kick … Continue reading →

Collingwood Masters – workout provided – nobody swimming Warm Up: 200 Swim 200 Kick 200 Pull 200 Drills Main Set: 8 x 50 as Drill / Swim on 1:10 8 x 50 as IM seq (FL-BK, BK-BR, BR-FS, FS-FL) on … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick:  1600m/300m 50 FS Kick 4 x 100 FS on 1:45 50 FS Kick 8 x 50 FS on 1:00 (4x Pull, 4x Swim) 50 FS Kick 50 Easy 50 BK Kick … Continue reading →

Borden Noon Warm Up:  450m Main Set: 1600 / 300 Kick 200 FS on 3:30 200 BK Fins/Paddles 100 FS Fins Kick 50 Easy 200 FS on 3:30 200 BK Fins 100 BK Fins Kick 50 Easy 200 FS on 3:30 … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1/Kick:  900m / 450m 3 times through: #1 FS, #2 BK, #3 IM – approx. 15+sec rest – 100 Swim – 50 Kick – 2x 50 Swim – 50 Kick – 4x 25 Swim … Continue reading →

Collingwood Clippers Sat 7:30am session Warm Up 4x 200 swim, kick, pull, drill 10x 50 as Odd-drill/swim and Even-build Quality: 2x 200 @ 400 race pace on 4:00 2x 100 @ 200 race pace on 2:15 4x 50 @ 100 … Continue reading →

Borden noon, no weights feeling off Warmup: 600m Main set: 50 FS Kick on 1:45 200 FS Pull on 3:30 50 FS Kick 200 FS Fins on 3:30 50 FS Kick 200 FS on 3:30 50 FS Kick 50 Easy … Continue reading →

Borden Noon session …. pool re-opened after pump failure Warm Up:  600m Main Set: 1200m, 400m Kick 50 FS Kick 2 x 100 FS Pull with paddles 50 Kick 2 x 100 FS Fins 50 Kick 4 x 50 FS … Continue reading →

Collingwood Clippers 7:30am practice Warm Up:  600m Main Set: 3 times through: 200 on 3:45 SC 2 x 100 on 1:45 Pull 4 x 50 on 1:00 Desc 1-4 #1 FS, #2 BK, #3 FS 100 Easy Sprints: 12 x … Continue reading →

Borden Closed Collingwood Clippers – 6am practice Warm Up: 200 FS on 3:30 4 x 50 FS on 50 sec 200 Kick 4 x 50 Kick on 1:10 200 BR 4 x 50 BR Kick Main Set: Breaststroke 10 x … Continue reading →

Borden Closed – pump problem Collingwood Noon swim Warm Up:  700m Main: 2 x 50 FS kick 2 x 25 FS Kick 5 x 100 FS on 1:45 10 x 50 FS on 1:00 2 x 50 BK Kick 2 … Continue reading →

Borden Closed – off to Collingwood for the noon swim Warm Up: 700m EN-1: 2 x 50 FS Kick on 1:30 2 x 25 FS Kick fast on 1:00 50 Easy 200 FS Pull on 3:30 200 FS on 3:30 … Continue reading →

Collingwood – no Masters – lane swim Warm Up: 2 x (100 FS Pull, 100 BK) 2 x (25 FS, 25 BK) 4 x (100 IM Drill) Kick: 3 x (Fin Kick on 1:00 – 50 FL, 50 BK, 50 … Continue reading →

Borden Noon – perfect water temp!! (for actually training) Warm Up: 2 x (100 FS Pull, 100 BK) 2 x (25 FS, 25 BK) 4 x (50 IM drill) Main: 100 FS Fins Kick 100 BK Fins Kick 3 x … Continue reading →

Warm Up: 2 x (100 FS Pull, 100 BK) 200 IM Drill 50 FS BK mix Main Set: 2 x Through (1x FS, 1x BK): 2 x 25 Head-Up Scull with FS Kick 50 FS Pull 50 FS Kick 2 … Continue reading →

Borden Noon Warm Up:  500m Main Set: 50 FS Kick 2 x 25 FS Kick fast 2 x 50 FS 2 x 100 FS 200 FS Repeat the above on BK LAP: 3 x (25 Sprint, 25 Easy) Swim Down:  … Continue reading →

Warm Up:  700m Kick: 250m 2 x (25 FS Kick scull, 25 easy, 50 BK Kick) 50 BR kick, 50 BK Kick EN-1: 1600m 2 x 200 FS Pull 2 x 200 BK Pull 4 x 100 FS on 2:00, … Continue reading →

Maroochydore Cotton Tree 50m Warm Up: 700m 2 x (100 FS Pull, 100 BK) 100 FS 4 x (50 IM seq Drill) Kick:  300m 3 x (25 Head Up Scull FS Kick, 25 easy 50 BK Kick) EN-1: 1200m 6 … Continue reading →

Maroochydore Cotton Tree 50m Warm Up: 700m 2 x (100 FS Pull, 100 BK) 100 FS 4 x (50 IM seq Drill) Kick:  200m 2 x (25 Head Up Scull FS Kick, 25 easy 50 BK Kick) EN-1: 1000m 6 x … Continue reading →

1 Day Out – Noosa Beach Session Easy swim South to North Easy return with 2x entries and 2x exits Felt good. (partly due to it being very calm no doubt)  

2 Days Out – Cotton Tree 50m pool session Warm Up:  600m Main Set: 10 x 50m FS on 1:00 (6x Pull, 4x Swim) 100 BK 5 x 100 FS on 2:00 (3x Pull, 2x Swim) 100 BK 300 FS … Continue reading →

3 Days Out – Noosa Beach Session – stormy to the north Easy swim to Hidden Beach and Back (brushed one large jelly fish – brought in my Mondays conditions) Full pace Entry – Swim – Exit … 2x through … Continue reading →

4 Days Out – Noosa Beach – Ocean session Rough and messy Swim from North to South and back Full Pace Entry – Swim – Exit at north end (2x) Easy recovery

Brisbane Aquatic Centre Indoor 10-lane 50m pool Warm Up:  700m Main Set:  1500m FS, 300 BK 10 x 50 FS on 1:00 100 BK 5 x 100 FS on 2:00 100 BK 300 FS 100 BK 200 FS Swim Down:  … Continue reading →

Brisbane Aquatic Centre – Sleeman Centre – ’82 Commonwealth Games complex Outdoor 14-lane 50m pool Warm Up:  600m Main Set: 1400m FS, 800m BK 2 x through [ – 2 x 50 FS on 1:00 – 2 x 50 BK … Continue reading →

Ocean Swim at Maroochydore Beach

Cotton Tree Pool (50m) Warm Up:  600m EN-1:  (FS-1200m, BK-600m) 4 x 50 FS on 1:00 2 x 50 BK on 1:15 2 x 100 FS on 1:45 2 x 50 BK 200 FS (act 3:10) 2 x 50 BK … Continue reading →

Warm Up:  600m EN-1 / Kick: 1900m / 500m 8 x 50 on 1:00, mix FS/BK 2 x 100 Fin Kick 5 x 100 FS on 1:45 3 x 50 BK Kick on 1:15 200 FS on 3:45 300 FS … Continue reading →

Borden Noon Warm Up:  600m EN-1 / Kick: 1900m / 500m 8 x 50 on 1:00, mix FS/BK 2 x 100 Fin Kick 5 x 100 FS on 1:45 3 x 50 BK Kick on 1:15 200 FS on 3:45, … Continue reading →

Borden Noon Warm Up:  600m EN-1 / Kick:  1800m / 500m 8 x 50 FS on 1:00, swim 42 4 x 50 Fin Kick on 1:05 50 Easy 4 x 100 FS on 1:45, swim 1:29 3 x 50 BK Kick on 1:15 50 Easy … Continue reading →

Collingwood Masters Group Warm Up: 800m 600 mix 200 kick Set 1: 600m 12 x (25 Drill, 25 Stream Line  Stroke Count) Set 2: 1300m 2 x [ – 6 x 25 SC on 60 – 4 x 100 Steady … Continue reading →

Borden Noon Warm Up:  600m EN-1 / Kick:  1700m / 450m 6 x 50 FS on 1:00, swim 42 4 x 25 FS Kick on 45 1 x 50 FS Kick 50 Easy 4 x 100 FS on 1:45, swim 1:29 2 x … Continue reading →

Borden Noon … 300’s week Warm Up:  600m EN-1 / Kick: 1600m / 300m 3 x 50 FS Fin Kick on 1:05 50 Easy 50 FS on 1:00, swim 43 100 FS on 2:00, swim 1:29 200 FS on 3:45, swim … Continue reading →

Warm Up:  600m EN-1 / Kick: 1500m / 300m 3 x 200 FS, on 3:30 swim 3:00 50 Easy 100 FS Kick 2 x 50 FS Kick on 1:30 4 x 25 IM Kick on 45 50 Easy 5 x 100 FS … Continue reading →

Warm Up:  600m EN-1 / Kick: 1500m / 300m 200 FS Pull on 3:30, swim 3:00 200 FS, swim 3:00 2 x 50 FS Kick on 1:30 50 Easy 5 x 100 FS on 1:45, swim <1:30 2 x 50 … Continue reading →

Borden Noon session Warm Up:  600m EN-1 / Kick: 1400m / 200m 4 x 50 FS on 1:00, swim 42 2 x 100 FS on 1:45, swim <1:30 200 FS, swim ~3:00 4 x 25 Kick IM on 45 50 … Continue reading →

8 Days out of the water – NOT GOOD Borden 3pm Warm Up:  600m EN-1 / Kick: 1200 / 200 5 x 50 FS on 1:00, swim 42 4 x 25 Kick IM on 45 50 Easy 5 x 100 … Continue reading →

Borden noon – only 1hr session Warm Up:  600m EN-1 / Kick: 1200m / 300m 5 x 50 FS on 1:00, swim 42 4 x 25 IM kick on 40 sec 50 easy 5 x 100 FS on 1:45, swim … Continue reading →

Borden Noon Warm Up:  600m EN-1 / Kick: 1200m / 300m 5 x 50 FS on 1:00, swim 42 4 x 25 IM kick on 40 sec 50 easy 5 x 100 FS on 1:45, swim 1:29 2 x 50 BK … Continue reading →

Wasaga Open Water swim – 30 min (cold)

Borden noon Warm Up:  400m Main Set: 1325m 3 x 100 FS on 1:45 3 x 50 Kick on 1:10 (BK, BR, BK) 3 x 100 FS Pull on 1:45 3 x 50 Kick on 1:15 (BK, BR, FS) 3 … Continue reading →

Return to Borden 11:30am Warm Up:  800m 200 FS Pull 200 BK 200 IM Drill 200 Kick-Swim EN-1: 1100m, Kick 300m 4 x 100 FS on 1:45, swim <1:30 2 x 50 FS Kick on 1:30 50 easy 8 x … Continue reading →

East Bayfield – 10am Warm Up: 800m 200 FS Pull 200 BK 200 IM Drills 4 x (2 x 25 IM Kick on 45) Main: 800m 3 x 100 FS on 1:45, swim <1:30 50 easy 3 x 50 FS … Continue reading →

Collingwood – 8:15am to 9:00 Warm Up:  1000m 200 FS Pull 200 BK 200 FS 200 IM Drills 200 IM Kick Main Set: 950m 2 x 25 FS on 30 sec 2 x 50 FS on 1:00 2 x 100 … Continue reading →

Collingwood 8am Warm Up:  800m 200 FS Pull 200 BK 200 IM Drills 4 x (2 x 25 Kick) IM seq Main Set:  600m 4 x 50 FS Pull 4 x 50 FS 4 x 50 BK

Montreal – Warm-Up Pool – easy session Warm Up:  800m a few additional lengths of BK – counting for 50 LC Swim Down:  600m

Collingwood 10am – Easy plus Pace session Warm Up:  800m EN-1:  100m 2 x 50 BK on 1:00 (act: 45, 43) Pace:  50m 25 BK for 200m, swim 20 sec act:  17 – swimming nice an easy 100 easy 25 … Continue reading →

Collingwood Noon – Easy + Pace session Warm Up:  800m+ EN-1:  150m 3 x 50 BK Pace:  75m 25 BK for 200m, swim 20 25 BK for 100, swim 18 25 BK for 50, swim 16 Recovery 150m Starts Swim … Continue reading →

Rest Day … ha ha again … nice plan – horrid outcome

Collingwood Noon – Easy + Pace session Warm Up:  800m EN-1:  200m 2 x 50 BK Kick on 1:10 2 x 50 BK on 1:00 Pace: 100m 25 BK for 50 Race, swim 16 or under 25 BK for 100 … Continue reading →

Collingwood Pool – Noon  – Last Sprint Session Warm Up:  1000m EN-1:  300m 2 x 50 BK Kick 50 BR Kick 3 x 50 BK on 1:00 50 easy LAP + Power:  175m 6 x (25 Block Sprint, 25 easy) on 2:00 … Continue reading →

Last week of preparation for Montreal Very light week at about 30% of pre-taper Volume East Bayfield Pool – 11 to 1pm – Race Pace Session Warm Up:  1000m Race Pace Total:  250m Race Pace for 100 BK:  100m 25 BK on … Continue reading →

Collingwood – noon – Sprint session Warm Up:  800m EN-1:  200m 2 x 100 BK on 2:00 LAP + Power:  200m 6 x (25 Block Sprint, 25 easy on 2:00) 2 x BK, 2 x FS, 2 x BR (act:  … Continue reading →

Collingwood Noon – Easy plus Pace session Warm Up:  1000m EN-1:  400m 4 x 50 BK Kick on 1:15 4 x 50 BK on 1:00 50 easy Recovery:  200m Mix LAP + Power:  100m 2 x (25 BK Block Start Sprint, 25 … Continue reading →

East Bayfield – 11:00-1:00pm – Race Pace session Warm Up:  1000m Race Pace for 200 BK:  200m 50 BK on 55, swim 39 (act:  39) 100 BK on 1:35, swim 1:20 (act:  1:25 … disappointing … but understandable given the … Continue reading →

Rest Day

Bracebridge 6:30 to 8:30am – Sprint Session Warm Up:  800m EN-1:  200m 2 x 50 BK Kick on 1:15 2 x 50 BK on 1:00, swim 45 50 easy LAP + Power:  250m 8 x (25 Sprint, 25 easy) on 2:00 … Continue reading →

Collingwood 7am – Easy + Pace session Warm Up:  800m EN-1:  450m 2 x 50 BK Kick on 1:15 50 BR Kick on 1:15 2 x 25 FS Kick on 45 sec 50 easy 3 x 50 BK on 1:00, … Continue reading →

Week 2 of the Taper – 50% of Pre-Taper Volume, a little less Endurance, more Recovery Race Pace Session – East Bayfield 11am – very busy for the first hour (had to juggle sets) total time ~1.5 hrs Warm-Up:  1000m … Continue reading →

Collingwood Noon – Sprint session Unfortunately the 2 lanes after 1pm were not available today – missed swim down! Warm Up:  800m EN-1:  350m 3 x 50 BK on 1:00, swim 45 2 x 50 FS on 55 sec, swim 38 … Continue reading →

Collingwood 12 noon  – Easy + Pace session Warm Up:  800m En-1:  800m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 2 x 50 BR Kick on 1:15 4 x 25 FS Kick on 45 50 … Continue reading →

East Bayfield – 11am-1pm Warm Up:  800m EN-1:  200m 2 x 100 BK on 2:00 50 easy Race Pace:  500m total Race Pace for 200BK:  400m 4 x 50 BK on 55 sec, swim 40 act: 38, 40, 41, 42 200 … Continue reading →

Rest Day … ha ha

The plan is a 21 day Taper starting Mon 14-Jul. This is specific to a 50 ‘drop-dead’ sprinter (male) that historically has had good results with a three week taper. And the workouts are oriented primarily to Backstroke (in order of importance – … Continue reading →

Collingwood early morning session: 7-8:15 (full 1.25hr session – too busy to use blocks in the LAP – ok for Power) Warm Up:  800m (25 min) EN-1:  350m (8min) 100 BK on 2:00 50 BK on 1:00 2 x 50 … Continue reading →

Collingwood early morning – 7-9am This session too 1.5 hrs Warm Up:  800m EN-1:  850m 5 x 50 BK Kick on 1:15 2 x 50 BR Kick on 1:15 2 x 50 FS Kick on 1:20 50 easy 8 x … Continue reading →

East Bayfield 11am-1pm – First day of 21 Day Taper after a day and a half rest. This session too 2hr Warm Up:  1000m EN-1:  200m 4 x 50 BK on 1:00, swim 45 Race Pace: 500m Total Race Pace … Continue reading →

Collingwood Noon – makeup for yesterdays disaster Unfortunately the session was only 1hr, the 2nd hour was cancelled due to a birthday party! Warm Up:  1100m Race Pace for 50 BK:  150m 2 x [ – 2 x (25 BK Sprint on … Continue reading →

  East Bayfield 11am-1pm – Last session before Taper! really bad session – tired, cramps in legs and feet – cut short Warm-Up:  800m Aerobic Kick:  500m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 4 … Continue reading →

East Bayfield – early morning session Warm Up:  800m EN-1:  800m 4 x 100 BK on 2:00, swim 1:38 4 x 50 FS on 55 sec, swim 39 4 x 50 BR on 1:05, swim 50 50 easy LAP:  300m … Continue reading →

East Bayfield – 11am-1pm session – a little quieter than Mon Warm Up:  800m Aerobic Kick:  500m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 4 x 25 BK Kick on 45 2 x 50 BR … Continue reading →

Early Morning Collingwood 7am – 2hr session Warm Up:  800m EN-1:  800m  8 x 50 BK on 1:00, swim 45-46 4 x 50 FS on 55 sec, swim 39-40 4 x 50 BR on 1:05, swim 50-51 50 easy LAP:  … Continue reading →

East Bayfield – 11am-1pm session – tough for training – lots of slow swimmers Did managed to get in all but 300m of Swim Down Last week of Race Prep before Taper – Shift to Broken Swim Race Pace No … Continue reading →

Here’s the plan for the last week of the Race Prep Phase: 2014_07_07_RacePrepWK8_8

Collingwood Noon session (Left Ankle quite sore) Warm Up:  800m Aerobic Kick:  400m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 4 x 25 BK Kick on 45 sec 2 x 25 BR Kick on 45 … Continue reading →

East Bayfield 11am – 1pm (this would be a good session for Collingwood blocks – but they don’t have more than 1hr 15min today) Actually ran out of time in this 2hr session! Warm Up:  800m Aerobic Kick: 450 100 BK … Continue reading →

East Bayfield – early morning Warm Up: 800m EN-1:  700m 8 x 50 BK on 1:00 4 x 50 FS on 55 sec 2 x 50 BR on 1:05 50 Easy LAP:  225m 8 x (25 Sprint, 25 easy) on … Continue reading →

East Bayfield early morning Warm Up:  800m Aerobic Kick:  400m 4 x 50 BK on 1:15 4 x 25 BK on 45 2 x 25 BR on 45 2 x 25 FS on 45 50 easy EN 1/2:  100 4 x … Continue reading →

Happy Canada Day! Collingwood Noon-1pm – one hour only (used 1:05) Warm Up:  400m EN-1:  700m 200 BK on 3:45 2 x 100 BK on 2:00 100 FS on 1:45 2 x 50 FS on 1:00 2 x 50 BR on 1:05 … Continue reading →

East Bayfield early morning – Race Pace session for 100 BK Warm Up:  800m Aerobic Kick:  400m 6 x 50 BK Kick on 1:15 (act: poor – all over 60sec) 2 x 25 FS Kick on 45sec 2 x 25 … Continue reading →

Warm-Up:  800m Aerobic Kick:  400m 4 x 50 BK fin kick on 1:00 2 x 50 FS fin kick on 1:00 2 x 50 BR kick on 1:20 50 easy EN-1: 700m 4 x 100 BK on 2:00 4 x 50 FS … Continue reading →

Collingwood – noon ** Still no back stroke flags – and the clock is now on the back wall pretty much out of view ** Warm Up:  800m Aerobic Kick:  450m 100 BK Kick on 2:30 3 x 50 BK Kick … Continue reading →

East Bayfield – early morning: Warm Up:  800m EN-1:  700m 4 x 100 BK on 2:00 (struggled to hit 1:40) 4 x 50 FS on 1:00 (struggled to hit 40) 2 x 50 BR on 1:05 50 Easy LAP:  200m … Continue reading →

Collingwood Noon – race pace focus for 200m BK *** Unbelievably, the deep end Backstroke Flags were removed without notice *** *** Hopefully repair of one of the pole standard’s concrete insert will be completed asap *** Warm Up:  800m … Continue reading →

Collingwood Noon – 2hr session … making the most of them – they end soon! This ‘short’ workout took 1:45hrs Warm Up:  1000m EN-1:  700m 2 x 200 BK on 3:45 6 x 50 FS on 55 sec 50 Easy … Continue reading →

2nd Cycle of 3 weeks in the Race Prep Phase Shift to Race Pace sets from LA Tol this week … then to more Broken Swims Collingwood Noon Warm Up: 800m Aerobic Kick:  400m 6 x 50 BK Kick on … Continue reading →

Collingwood Noon session – (Sunday is down to 2-lanes for swimming in Collingwood!!!) Warm Up:  800m Aerobic Kick:  350m 5 x 50 BK Fin Kick on 1:00 2 x 50 FS Fin Kick on 1:00 1 x 50 BR Kick … Continue reading →

Warm Up:  800m Aerobic Kick:  400m 4 x 50 BK Kick on 1:15 2 x 50 BR Kick on 1:15 2 x 50 FS Kick on 1:20 50 Easy EN-1/2:  100m 4 x 25 BK on 45sec, desc 1-4 from 23 … Continue reading →

East Bayfield – early morning session Warm Up:  800m EN-1:  1050m 200 BK on 3:45 2 x 100 BK on 2:00 5 x 50 BK on 1:00, swim 45 4 x 50 FS on 1:00, swim 38 4 x 50 BR on … Continue reading →

Collingwood Noon Warm Up:  800m Aerobic Kick:  400m 16 x 25 Kick on 45 sec 8x BK, 4x BR, 4x FS 200 Recov EN-1/2:  50 2 x (25 BK on 45 sec) Desc from 22 Race Pace:  200m 4 x … Continue reading →

Extra Rest Day

Adaptation / Recovery Week Collingwood Noon – 2 hr session Warm Up:  800m Aerobic Kick:  400m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 2 x 50 BR Kick on 1:15 2 x 50 FS Kick … Continue reading →

East Bayfield 12:30pm – 1:30pm – only 1 hr. But extended an hour with one double lane open (Collingwood Closed for swim meet) Warm Up:  400m Aerobic Kick:  400m 4 x 50 BK Fin Kick on 1:00 2 x 50 FS Fin Kick on 1:00 … Continue reading →

Collingwood Noon – LA Tol – peak intensity session for 3-week build Warm Up:  800m Aerobic Kick:  400m 8 x 25 BK kick on 40 4 x 25 BR Kick on 40 4 x 50 FS Kick on 40 50 easy EN-1/2:  200m … Continue reading →

East Bayfield – early morning Warm Up:  1000m EN-1:  700m 8 x 50 BK on 1:00, swim 45 4 x 50 FS on 1:00, swim 40- 2 x 50 BR on 1:05, swim 50 50 easy LAP:  200m 4 x (25 FS Dive … Continue reading →

Collingwood Noon – Lactic session Warm Up:  800m Aerobic Kick: 400m 4 x 50 BK kick on 1:15 2 x 50 FS Kick on 1:20 2 x 50 BR Kick on 1:15 50 Easy EN-1/2:  100 4 x 25 BK on … Continue reading →

Collingwood Noon – Aerobic / recovery Warm Up:  1000m Recov:  400m 200 BK Fins 200 BK EN-1:  700m 4 x 100 BK on 2:00 4 x 50 FS on 1:00 2 x 50 BR on 1:05 50 Easy LAP:  100m 4 x … Continue reading →

Collingwood Noon session – LA Tol Warm Up:  800m Aerobic Kick:  400m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 2 x 50 FS Kick on 1:20 2 x 50 BR Kick on 1:15 50 Easy EN-1/2:  … Continue reading →

Collingwood 9am – only 1 hr – squeezed it in Warm Up:  400m Aerobic Kick:  350m 4 x 50 BK Fin Kick on 1:00 2 x 50 FS Fin Kick on 1:00 1 x 50 BR Kick 50 Easy EN-1:  600m 200 BK on … Continue reading →

Collingwood Noon – Lactic Session Warm Up:  800m Aerobic Kick:  400m 4 x 50 BK kick on 1:15 2 x 50 FS Kick on 1:20 2 x 50 BR Kick on 1:15 50 easy EN-1/2:  200m 4 x 50 BK on … Continue reading →