Category Archives: Workouts

Borden Noon Race Pace session + no weights (too tired) Warm Up:  500m EN-1:  1000m 2 x 200 FS Fins on 3:00 100 BK Fins on 2:00 4 x 100 FS on 1:40, swim <1:30 100 BK Kick:  200m 4 x … Continue reading →

Aerobic Session – Borden Noon + Weights Warm Up: 500m EN-1: 1700m 5 x 100 FS on 1:40, swim <1:30 100 BK on 2:00 3 x 200 FS Fins on 3:00, swim 2:50 (all 2:45-2:50) 100 BK on 2:00 2 x … Continue reading →

Borden Noon Session – Anaerobic Warm Up:  1000m EN-1/2:  150m 3 x 50 FS on 1:00, desc 1-3 Race Pace:  600m 100 FS on 1:30, swim <1:25 200 FS on 3:00, swim 2:50 or under 300 FS on 4:30, swim … Continue reading →

Holiday Noon session – Collingwood – no weights – 1hr 55min Warm Up: 500m EN-1:  1600m 5 x 100 FS on 1:40, swim <1:30 100 BK on 2:00 2 x 200 FS Fins on 3:00 200 FS Pull on 3:15 … Continue reading →

Noon 1-hr Aerobic session – Collingwood Warm Up:  500m EN-1: 1200m 5 x 100 FS on 1:40, swim 1:30 or under 100 BK on 2:00 5 x 100 FS on 1:40, swim 1:30 or under 100 BK on 2:00 50 … Continue reading →

Race pace session – plus weights Warm Up:  800m Kick:  250m 100 FS fins 3 x 50 Kick on 1:15 50 Easy EN-1/2:  250m 5 x 50 FS on 1:00, Desc 1-5 from 43sec 50 Easy Race Pace:  600m 600m … Continue reading →

Aerobic Session – Noon Borden + weights (cut short due to fire drill) Warm Up:  500m EN-1:  1500m 3 x 200 FS Fins on 3:00, swim 2:50 or under (act 2:48, 2:49) 100 BK Fins on 2:00, swim 1:35 2 x … Continue reading →

Race Pace Session – Borden Noon Warm Up:  800m EN-1/2:  250m 5 x 50m FS on 1:00, desc from 44sec Race Pace:  600m 3 x 200m FS on 3:15, swim 2:50 or under (act:  2:45, 2:49, 2:50 … last very … Continue reading →

Two more challenging weeks  after last week’s ‘down’ – then taper. Aerobic Session – Borden Noon + Weights Warm Up:  500m EN-1:  1500m 400 FS Fins on 6:00 100 BK Fins on 2:00 400 FS Pull on 6:30 100 BK … Continue reading →

4pm Borden – 1hr session Warm Up:  500m EN-1:  1100m 200 FS Fins on 3:00 (act 2:50) 300 FS Fins on 4:30 (act 4:16) 100 BK on 2:00 300 FS on 4:45 (act 4:27) 200 FS (act 2:59) 50 Easy … Continue reading →

Noon @ Borden + weights Warm Up:  800m Kick:  200m 4 x 50 Kick on 1:15 FS, BK, FS, BK 50 Easy EN 1/2:  250m 5 x 50m FS on 1:00, desc 1-5 from 43 sec 50 Easy Race Pace:  … Continue reading →

Borden Noon Session (no weights) Warm Up:  500m EN-1:  500m 5 x 100 FS on 1:40, swim 1:30’s Kick:  200m 4 x 50 Kick mix on 1:30 EN-1, 2 LAP:  600, 400m, 200m 50’s FS on 1:01 All swim finish … Continue reading →

Warm-Up: 800m EN-1/2: 250m 5 x 50 FS on 1:00, Desc 1-5 from 44sec Race Pace:  400m 400 FS for time, aim <5:56 act 5:40 (200m was 2:45) LAP: 200m 4 x (50 FS Sprint, 50 FS Hold, 25 Walk, … Continue reading →

Borden Noon Session – Aerobic + weights Warm Up:  500m EN-1:  1100m 5 x 100 FS on 1:40, swim 1:28 – 1:29 act 1:30 – 1:31 100 BK on 2:00 200 FS on 3:15, swim 3:00 act 3:00 100 BK … Continue reading →

Borden late afternoon session (only 1hr) – Aerobic + Lactic Production Warm Up:  500m EN-1:  1400m (50 Recov) 200 FS Fins on 3:00, swim 2:50- 100 BK Fins on 1:45, swim 1:30- 300 FS Fins on 4:30, swim 4:15 100 BK … Continue reading →

Borden noon session + weights Warm Up:  800m Kick:  250m 100 FS 3 x 50 FS – BK – FS 50 Easy EN-1/2:  300m 6 x 50 FS, desc 1-6 from 44sec 50 Easy Race Pace:  500m 200 FS on … Continue reading →

Aerobic Session – Borden Noon + weights Warm-up: 500m EN-1: 1400m 200 FS Fins on 3:00, swim 2:50 (hit) 100 BK Fins on 1:45 300 FS Fins on 4:30, swim 4:15 (hit) 100 BK Fins on 1:45 200 FS on … Continue reading →

Race Pace Borden Noon session Warm Up:  1000m EN1/2: 300m 6 x 50 FS on 1:00 Desc 1-3, 4-6 Race Pace: 600m (200 Recov) 200 FS for time on 3:15 (act 2:55) 400 FS for time (act 5:56) 200 Easy … Continue reading →

Aerobic Focus – Borden Noon Swim + Weights Warm Up:  500m EN-1:  1400m 3 x 200 FS Fins on 3:00, swim 2:50 or less (each 2:45) 100 BK Fins on 1:45 3 x 200 FS Pull on 3:15 (2:55-2:56) 100 BK Fins … Continue reading →

Warm Up:  500m EN-1:  700m 200 FS Fins on 3:15 100 BK on 1:45 300 FS Fins on 4:45 100 BK Fins EN-2: 400m 4 x 100 FS on 1:40, swim < 1:27 50 Easy LAP:  300m (600 Recov) 6 … Continue reading →

Borden Noon session Warm Up:  500m EN-1:  900m 3 x (200 FS Fins on 3:15, 100 BK Fins on 1:45) Kick:  250m 5 x 50m Kick on 1:30 FS, BK, FS, BK, FS 50 Easy EN-1/2:  300m 6 x 50 … Continue reading →

Borden Noon session Warm Up:  500m EN-1:  900m 200 FS Fins on 3:15 100 BK Fins on 1:45 300 FS Fins on 4:45 100 BK Fins on 1:45 200 FS Fins on 3:15 100 BK Fins on 1:45 50 Easy … Continue reading →

Borden Noon Session Warm Up:  500m EN-1:  800m 200 FS Fins on 3:15 100 BK Fins on 2:00 200 FS Fins on 3:15 100 BK Fins on 2:00 2 x 100 FS Fins on 1:35 50 Easy EN-1/2:  300 6 x … Continue reading →

Borden Noon Session Warm Up:  500m EN-1:  900m 2 x 100 FS Pull on 1:40 100 BK on 2:00 2 x 100 FS Fins on 1:40 100 BK on 2:00 2 x 100 FS on 1:40 100 BK on 2:00 … Continue reading →

Collingwood Sunday Noon – 1hr session Warm Up:  500m EN-1:  700 Kick:  200 EN-1/2:  400 2 x 100 BK  on 2:00 2 x 50 FS Kick 2 100 IM on 2:00 2 x 50 Kick 3 x 100 FS Pull … Continue reading →

Warm Up:  500m EN-1: 1400 Kick:  350 200 FS Pull Paddles on 3:30 300 FS Pull Paddles on5:00 100 FS Kick Fins 300 FS on 5:00 200 FS on 5:00 100 FS Kick 2 x 100 BK 2 x 100 … Continue reading →

Warm Up:  500m EN-1: 900m Kick:  350m 100 IM on 2:00 200 FS Pull Paddles on 3:15 100 FS Fins Kick 100 IM on 2:00 200 FS Pull on 3:15 100 FS Kick 100 IM on 2:00 200 FS Fins on 3:00 … Continue reading →

Borden Noon Session Warm Up:  500m EN-1:  1000 400 FS with every 4th length BK 200 FS Pull with Paddles on 3:30 100 IM on 2:00 200 FS Pull on 3:30 100 IM on 2:00 EN-2:  500 200 FS on … Continue reading →

Collingwood Noon Session Warm Up:  500m EN-1:  700m Kick:  350m 200 FS Pull Paddles on 3:30 100 FS Kick Fins 200 FS Pull on 3:30 100 FS Kick 3 x 100 BK on 2:00 3 x 50 Kick Mix 50 Easy … Continue reading →

Warm Up:  500 EN-1 1200: Kick:  150: 2 x 200 FS Pull on 3:30 300 FS Pull on 5:00 50 Kick 3 x 100 BK on 2:00 50 Kick 2 x 100 IM on 2:00 50 Kick 50 Easy EN-1/2:  … Continue reading →

Collingwood Noon – 2 hrs block Warm Up:  500m EN-1:  1500 (50 Recov) Kick:  350 3 x 200 FS Pull on 3:30 3 x 100 FS on 1:45 100 FS Fins Kick 3 x 100 BK on 2:00 100 FS … Continue reading →

Borden Noon Session (hopefully) Warm Up:  500m EN-1: 1200m Kick:  350m 4 x 100 FS Pull on 1:45 100 FS Fins Kick 4 x 100 BK on 2:00 100 FS Kick 4 x 100 IM on 2:00 3 x 50 Kick mix … Continue reading →

Borden Main Pool – noon session – Pool not open after 3 week maintenance Collingwood Pool noon 2hr session Warm Up:  500m EN-1:  1000m 10 x 100 FS on 1:45 – swim 1:30 and descend last few 50 Easy Kick:  … Continue reading →

Borden Noon Session Warm Up:  500m EN-1/Kick:  800 / 400 200 FS Pull 100 Kick 200 FS Fins 100 Kick 2 x 100 FS 100 Kick 2 x 100 IM 100 Kick 50 Easy EN-1/2:  250 5 x 50 FS … Continue reading →

Noon Session at Collingwood (1.5 hr) Warm Up:  500m Kick:  300m 100 FS Fins 100 FS 2 x 50 (1x FS 1x BK) 50 Easy EN-1: 1000m (100m Recov) 2 x 200 FS Pull on 3:30, swim <3:00 100 FS … Continue reading →

Collingwood Noon Session Warm Up:  500m EN-1:  500m 200 FS Pull 200 BK 100 IM EN 1/2:  250 5 x 50 FS on 1:00, Desc 1-5 50 Easy EN-2:  500m 200 FS on 3:15, swim <2:55 2 x 100 FS … Continue reading →

Collingwood Noon Session Warm Up:  500m Kick: 300m 2 x 100 Kick 2 x 50 Kick 50 Easy EN 1/2:  250m 5 x 50m FS on 1:00 Desc 1-5 50 Easy EN-2:  500m 5 x 100 FS on 1:45, swim <1:25 … Continue reading →

Bracebridge Sprint Tri Relay 750m Swim – 9:25

Borden Noon Session Warm Up:  500m Kick:  300m 2 x 100 FS 2 x 50 Mix EN-1/2:  250m 5 x 50 FS desc 1-5 on 1:00 EN-2: 700m 200 FS on 3:30, swim <2:55 3 x 100 FS on 1:45, … Continue reading →

Borden Noon Session Warm Up:  500m EN-2:  400m 4 x 100 FS on 1:45, swim <1:25 50 Easy EN-1 (1400m) / Kick (400m): 200 FS Pull 2 x (25 Scull, 25 Catch-up Drill) 100 FS Fins Kick 200 BK 2 x … Continue reading →

Borden Noon Session Warm Up:  500 Kick:  300 (50 Recov) 2 x 100 FS 2 x 50 Kick on 1:30 50 Easy EN-1:  500 300 FS Pull on 5:00 (act 4:35) 200 BK (act 3:37) EN-1/2:  250  (50 Recov) 5 … Continue reading →

Collingwood Pool – Recovery Swim (only a 1hr time slot) Warm-Up:  500m EN-1 (1600) / Kick (300): 200 FS Pull on 3:30 200 FS on 3:30 200 BK on 4:00 100 FS Kick Fins on 20 sec 5 x 100 … Continue reading →

K-Town Race – Relay swim leg 33:33 for 2000m or 1:41/100m

Noon session – Borden Warm Up:  800m Kick:  300m 2 x 100 Fins Kick 2 x 50 Fins Kick EN-1:  1000m 200 FS Pull 200 FS 100 BK 200 FS Fins 200 FS 100 BK 50 Easy EN-1/2:  200m 2 … Continue reading →

Borden Noon Warm Up:  800m Kick:  300m 100 FS Fins 4 x 50 FS Fins EN-1: 1000m 200 FS Pull on 20+ 200 FS on 20+ 100 BK on 15 200 FS Fins on 20+ 200 FS on 20+ 100 … Continue reading →

Borden Noon Session Warm Up:  800m EN-1/2 (800) Kick (300): (100 Recov) 100 FS Kick on 30 4 x 50 FS Kick on 15 50 Easy 3 x 100 FS Pull 3 x 100 BK 2 x 100 FS Desc … Continue reading →

Noon Borden – R knee bad Warm Up:  700 EN-1 (1000m) + Kick (300m):  1300m (200 Recov) 100 FS Kick 50 Easy 200 FS Pull on 20+ 200 FS Fins on 20+ 200 BK 50 Easy 4 x 50 FS Kick on 1:30 50 Easy … Continue reading →

tbd

Warm Up:  800m Kick: 300m 100 FS Kick 2 x 50 FS Kick 4 x 25 FS Kick EN-1: 750m 2 x 25 FS on 30s 2 x 50 FS on 1:00 2 x 100 FS on 1:45 200 FS … Continue reading →

Warm Up:  500m EN-1: 200 FS 100 Kick 200 FS Pull 100 Kick 200 FS 50 Scull 200 FS Fins FS Tech 200 FS Waist float – high elbow Swim Down: 150 BK

Dual ocean session – French Leave Beach Choppy  with a side-shore current – very warm water – super buoyant

Skipped the planned thursday morning session and did a rough ocean  swim Friday in Nassau, East Bayfield – early morning Warm Up:  800m Kick:  300m (100 Recov) 3 x 50 FS Kick 3 x 50 BK kick 100 Easy EN-1 / … Continue reading →

East Bayfield – early morning Warm Up:  800m EN-1 / Kick:  1350 / 300 (250 Recov) 6 x 100 FS on 1:45 [600] 3 x 50 FS kick on 1:20 [150] 50 Easy 2 x 100 BK on 2:00 [200] … Continue reading →

East Bayfield morning session Warm Up:  800m Kick:  300m (100 Recov) 3 x 50 FS Kick 3 x 50 IM seq kick 100 Easy EN-1 / 2 :  1350 / 100m (100 Recov) 4 x 150 FS on 2:30 [600] … Continue reading →

EB early morning session Warm Up:  800 EN-1 / Kick / EN-/2 : 1200 / 300 / 100 3 x 50 FS Kick on 1:20/15 4 x 125 FS on 2:15 100 Easy 3 x 50 BK Kick on 1:20/15 … Continue reading →

EB early morning Warm Up:  800m 300 FS Pull 300 BK Fins 200 IM Drills EN-1 / Kick:  1200 / 200 (150 Recov) 2 x (100 Fins Kick on 20 sec) 1x FS, 1x BK **For the next 3 parts – … Continue reading →

EB early morning session Start of a 19 Week Prep for Noosa. Warm Up:  800m 300 FS Pull 300 BK Fins 200 IM Drills EN-1 / Kick: 1600m 3 x 50 FS Kick  on 1:20 / 15 sec 4 x 125 FS on … Continue reading →

EB early session Warm Up:  1000m 200 FS Pull 4 x (25 Kick IM, 25 Swim FS) 200 BK Fins 4 x (25 Kick FS, 25 Swim IM) 100 FS Drills 100 BK Drills EN-1 / Kick: 1800 / 400m … Continue reading →

EB early morning session Warm Up:  1000m 300 FS Pull 300 BK Fins 400 IM Drills EN-1 / Kick:  2200 / 400m 200 Kick by 50’s as FL-FS, BK-FS, BR-FS, FS-FS 4 x 100 FS on 1:45 50 Easy 4 … Continue reading →

EB session Warm Up: 1000m 300 FS Pull 300 BK Fins 400 IM Drills EN-1 / Kick: 2250m / 300m 3 x 200 FS (Pull, Fins, Swim) 100 FS Fins Kick 3 x 200 BK (Pull, Fins, Swim) 100 BK … Continue reading →

Early EB session Warm Up:  1200m 300 FS Pull 300 BK Fins 400 IM Drills 200 Kick mix Drills / Kick: 800 200 IM 200 IM Kick 200 BK Drills 200 FS Drills

Early morning EB session – crazy busy Warm Up:  1000 300 FS Pull 300 BK Fins 400 IM Drills EN-1 / Kick:  1700 / 200 200 FS 200 BK 200 IM 50 Easy 2 x 100 FS 2 x 100 … Continue reading →

Early East Bayfield Session Warm Up:  1000m 300 FS Pull 300 BK Fins 400 IM Drills EN-1 / Kick: 1300m/400m 3 x 100 FS Pull 2 x 50 FS Kick 3 x 100 BK Pull 2 x 50 BK Kick … Continue reading →

Early session – East Bayfield Warm Up: 1000m 300 FS Pull 300 BK Fins 3 x 100 Drills [FL, BK, FS] 100 BR Kick: 300m 100 FS Fin kick 100 BK Fin kick 50 BR Kick 2 x 25 FL kick … Continue reading →

Easy Swim – East Bayfield – 7am Warm Up: 800 200 FS Pull 200 BK Fins 200 IM Drills 4 x (25 FS, 25 BK) EN-1 + Kick:  1200 + 400 2 x 50 FS Fin Kick on 1:00 2 … Continue reading →

As of June 1st 2013, civilians with recreation facility memberships at CFB Borden are no longer permitted to swim in either the early morning or noon sessions. Over the last seven years, I’ve trained most days of the week during the noon … Continue reading →

Very Easy late afternoon session – Queen’s University Pool 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 for … Continue reading →

Very Easy noon session – Borden Warm Up:  700m Recov:  100m 25 BK Kick, 25 BK 25 FS Kick, 25 FS EN-1:  150m 2 x 25 FS on 30 sec 2 x 25 BK on 30 sec LAP:  50m 25 BK at pace … Continue reading →

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

Last short Race Pace session – noon Borden Warm Up:  700m Recov:  200m 2 x ( 25 BK Kick, 25 BK) 25 FS Kick, 25 FS 25 BR Kick, 25 BR EN-1:  150m 3 x 25 BK on 35 sec … Continue reading →

Easy Session – late afternoon Borden Warm Up:  700m Recov:  200m 2 x (25 BK kick, 25 BK) 2 x (25 FS Kick, 25 FS) EN-1:  150m 3 x 25 FS on 30 3 x 25 BK on 35 LAP/Power:  … Continue reading →

Rest Day

Race Pace Session – noon Borden 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+ (37, so +1) 25 BK … Continue reading →

Easy + Starts – early morning East Bayfield Warm Up:  700 Recov:  300 2 x (25 BK Kick, 25 BK Drill) 2 x (25 FS Kick, 25 FS Drill) 2 x (25 BR Kick, 25 BR) 2 x (25 FL … Continue reading →

Pacing – early morning East Bayfield Warm Up:  700m Recov:  300 2 x (25 BK Kick, 25 BK) 2 x (25 FS Kick, 25 FS) 100 IM Drill EN-1:  300 3 x 50 FS on 1:00 3 x 50 BK … Continue reading →

Rest Day

Race Recovery Session Warm Up:  700m Recov:  300m 100 FS Drill/Swim mix 100 BK Drill/Swim mix 100 Kick mix EN-1:  400m 3 x 50 FS 50 FS Kick 3 x 50 BK 50 BK Kick 50 Easy LAP:  100m 2 … Continue reading →

Thornhill Masters Invitational 100 BK – 1:14.70 with splits 17.0 + 18.7 (35.7) + 19.1 + 19.6 (38.7) 100 FS – 1:07.56 50 BK – 34.03 with splits 16.7 + 17.3 50 FS – 29.43 100 IM – 1:18.37 with … Continue reading →

Rest Day

Race Pace Session – no weights (done for taper) Warm Up:  500m EN-1:  300m 2 x 50 FS on 1:00 2 x 50 BK on 1:05 50 FS Kick on 1:30 50 BK Kick 50 Easy Race Pace: 200m BK … Continue reading →

Recovery + Starts Session Warm Up:  800m EN-1:  600 100 FS Pull 2 x 50 FS Pull 2 x 50 FS Kick 100 BK 2 x 50 BK 2 x 50 BK Kick 50 Easy LAP:  150m 2 x (25 … Continue reading →

Speed Session – plus last Power + maintenance weights Warm Up:  900m EN-1:  200m 2 x 50 FS on 1:00 2 x 50 BK on 1:05 50 Easy LAP / Power:  250m (xx Recov) 2 x (25 BK Sprint, 25 … Continue reading →

Rest Day

Race Pace Session + weights for power and maintenance Warm Up:  500m EN-1:  300 2 x 50 FS on 1:00 2 x 50 BK on 1:05 50 FL-BK, 50 BR-FS on 1:10 50 Easy Race Pace: 300m 50 BK (1st 50 … Continue reading →

Easy Session – late afternoon Borden Warm Up:  700m EN-1/2:  500m 100 Easy Fin Kick 4 x 50 FS 4 x 50 BK 4 x 25 Kick LAP:  100m 2 x 25 BK 2 x 25 FS Swim Down:  100m

Rest Day

Reduced Race Pace session – plus weights (max weight for power on key lifts, one set on others) Warm Up:  500 EN 1/2:  400 3 x 50 FS on 1:00, Desc 1-3 (38, 39, 37) 2 x 25 FS Kick … Continue reading →

Pure Recovery Swim Session Warm-Up:  1000 Recover: 3 x 100 FS – Pull, Fins, Swim 100 Scull 3 x 50 FS Fins Kick 3 x 100 BK – Pull, Fins, Swim

Early morning East Bayfield session – with blocks Warm Up: 700m EN 1/2:  700/100 3 x 100 FS on 1:45, Pick-Up last one 3 x 100 BK on 2:00, Pick-Up last one 2 x 100 IM on 2:00 Race Pace:  350 2 x … Continue reading →

Rest Day

Slight reductions from last week – 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 Pick-up 2 x 100 … Continue reading →

Long Course Meet @ U of T 50 BK – 35.03 100 BK – 1:18.47  (split 38-40) 50 FS – 29.62 100 FS – 1:09.79  (wtf?) 50 BR – 38.74

East Bayfield – early morning session – easy plus starts/short speed work Warm Up:  700m EN-1:  900m 3 x 100 FS on 1:45 3 x 100 BK on 2:00 100 IM on 2:00 4 x 50 Kick on 1:20 LAP:  … Continue reading →

Time Trial 100’s + Weights Warm Up:  500m EN-1/2: 450/150 5 x 50 FS on 1:00 Desc 4,5 5 x 50 BK on 1:05 Desc 4,5 4 x 25 Kick on 1:00 50 Easy Race Pace:  400m (800 Recov) 100 BK … Continue reading →

Rest Day

Race Pace session + weights 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 … Continue reading →

Last week of Race Prep – kick-off session Warm Up:  700 EN-1:  800 3 x 100 FS on 1:45 3 x 100 BK on 2:00 4 x 50 Kick Fins on 1:00 LAP:  200 4 x (25 BK Sprint, 25 … Continue reading →

Rest Day

Last session of the week – Time Trials and 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 2 x 50 IM on 1:05 Race Pace:  … Continue reading →

Starts Session – early morning East Bayfield Warm Up:  700m EN-1:  900m 3 x 100 FS on 1:45 3 x 100 BK on 2:00 100 IM on 2:00 4 x 50 Kick on 1:20 LAP:  300 4 x (25 FS … Continue reading →

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 →

Start of Week 5 of the Race Preparation Phase – Aerobic warm-up session for the week Warm Up:  700m EN-1 900m 3 x 100 FS (Pull, Fins, Swim) on 1:45 2 x 50 FS Kick 15 3 x 100 BK … Continue reading →

Rest Day

Race Pace Time Trial Session – then 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 2 x 50 IM on 1:10 50 Easy Race Pace:  500m … Continue reading →

Rest Day

Race Pace Session – for 100’s – then 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 50 IM on 1:15 Race Pace:  500m 2 … Continue reading →

Recovery Session Warm Up:  700m EN1:  900m 2 x 100 FS (Pull-Swim) on 1:45 2 x 50 FS Kick 2 x 100 BK (Pull-Swim) on 2:00 2 x 50 BK Kick 6 x 50 IM seq on 1:10 50 Easy … Continue reading →

Early morning East Bayfield Session Start of three weeks of hard Race Prep training leading to National’s taper Warm Up:  500m EN-1/2:  500m 5 x 50 FS on 1:00, Desc 1-5 5 x 50 BK on 1:05, Desc 1-5 50 … Continue reading →

Rest Day

Race Recovery Swim Warm Up:  800m EN-1:  1300 3 x 100 FS (Pull-Fins-Swim) 2 x 100 FS Kick Fins 3 x 100 BK (Pull, Fins-Swim) 2 x 100 BK Kick Fins 3 x 100 IM 6 x (25 Build, 25 … Continue reading →

London – Ontario Provincial Championships – Race Pace challenge session Warm Up:  700m with block starts 100 FS:  1:05.95 – 6th with splits 30.6 + 35.35 50 BR:  38.23 – 6th 50 BK:  33.99 – 1st 100 IM:  1:16.55 – … Continue reading →

Borden Easy pre-race Swim Warm Up:  800m 3 x 25 Sprint, 25 Easy Swim Down 200 Easy

Early morning session – East Bayfield Warm Up:  700m EN-1/2:  700 4 x 50 FS on 1:00 Desc 1-4 2 x 25 FS Kick on 15 4 x 50 BK on 1:05 Desc 1-4 2 x 25 BK Kick on 15 … Continue reading →

Rest Day

Down Week session Warm Up:  500m EN-1/2:  700m 4 x 50 FS on 1:00 Desc 1-4 2 x 25 FS Kick on 15 4 x 50 BK on 1:05 Desc 1-4 2 x 25 BK Kick on 15 3 x 50 IM … Continue reading →

Race Prep Down Week – Taper for Ontario’s on Friday Warm Up:  500 EN-1:  1200 (50 Recov) 3 x 100 FS on 1:45 50 FS Kick on 20 2 x 25 FS kick on 15 3 x 100 BK on … Continue reading →

Rest Day

Hardest Race Pace session for the week + weights Noon Swim Cancelled due to staffing!!! Had to return to the base at 7:30pm for a rush 1-hr session Warm Up:  500m EN-1/2:  400m 4 x 50 FS Desc 1-4 on … Continue reading →

Recovery session plus starts Warm Up:  800m EN-1:  700 (50 Recov) 3 x 50 FS on 1:00 2 x 25 FS Kick on 20 3 x 50 BK on 1:05 2 x 25 BK Kick 3 x 50 IM Seq … Continue reading →

Main Race Pace session day – Broken 100 Swims + weights – with Yves Warm Up:  500m EN-1/2:  400m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 Race Pace:  400m (500m Recov) … Continue reading →

Rest Day

Race Pace session – with Ian  + Weights Warm Up:  500m EN-1/2: 300m/100m 4 x 50 FS Desc 1-4 on 1:00 4 x 50 BK Desc 1-4 on 1:05 Race Pace: 400m (550 Recov) 4 x 25 FS Sprint on … Continue reading →

Week Two of the Race Pace Phase. Warm Up: 500m EN-1: 1300m 4 x 50m FS on on 1:00 2 x 100 FS on 1:45 4 x 25 FS  kick on 15 sec 4 x 50 BK on 1:15 2 x 100 … Continue reading →

Rest Day

Warm Up:  700m EN-1/2:  400m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 Race Pace:  400m (1000 Recov) 50 FS Dive Start – 30 sec rest – 50 FS Push Start Aim … Continue reading →

Recovery oriented session Warm Up:  700m EN-1: 900m (50m Recov) 2 x 100 FS on 1:45 2 x 100 BK on 2:00 2 x 100 IM on 2:00 100 FS fins kick 2 x 25 FS kick on 1:00 100 BK fins kick 2 … Continue reading →

Broken Swims focus Weights session after pool Warm Up:  800m EN-1/2:  400m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 Race Pace:  400m (500m Recov) 2 x through for BK *aim for 100m … Continue reading →

Rest Day

Key Session – based on Race Pace Sets Weights session after the pool Warm Up:  700 EN-1/2: 300 3 x 50 FS Desc 1-3 on 1:00 3 x 50 BK Desc 1-3 on 1:00 Race Pace:  400m 4 x 25m FS … Continue reading →

Start of a six week Race Pace Phase. Sunday will be used as a week ‘warm-up’ so that Monday can be a solid R-P session. Warm Up:  500m EN-1:  1200m 4 x 25m FS on 30 4 x 50m FS on … Continue reading →

Recovery Swim – last day of the Specifics Phase Warm Up:  700m EN-1:  1200m 3 x 100 FS on 1:45 2 x 50 FS Kick on 1:30 3 x 100 BK on 2:00 2 x 50 BK Kick on 1:30 … Continue reading →

Good … Early morning Anaerobic session – East Bayfield Warm Up:  500m EN-1:  700m 2 x 100 FS on 1:45 2 x 50 FS Kick on 20 sec 2 x 25 FS Kick on 20 sec 2 x 100 BK on … Continue reading →

Easy Aerobic Session Warm-Up:  700m EN-1:  700m 2 x 100 FS on 1:45 2 x 100 BK on 2:00 3 x 100 IM on 2:00 EN-2:  450m 3 x 50 FS Desc 1-3 3 x 50 BK Desc 1-3 3 x 50 … Continue reading →

Normal M-W-F hard sessions were shifted to Sun-Tues-Thurs with Sunday’s Milton meet. Warm Up:  500m EN-1: 200 4 x 50 Kick on 20 EN-1/2:  3 x 50 Pull FS on 1:00 (Desc 1-3) 3 x 50 BK on 1:00 (Desc … Continue reading →

Recovery Day from Milton Meet:  2700m Total Warm Up:  500m+ EN-1:  1650m 4 x 50 FS Pull 2 x 100 FS Fins 200 FS 4 x 50 FS Fins Kick 50 Scull 4 x 50 BK Pull 2 x 100 BK Fins 200 … Continue reading →

50 BK 34.94, 100 BK 1:19.13 (slipped on start wall) 50 FS 29.76, 100 FS 1:09.08 (very flat) 50 BR 38.24 100 IM 1:20.36

Session with Dan Warm Up:  800m 200 FS Pull 200 BK Fins 200 IM Drills 4 x (25 FS, 25 BK) EN-1: 1000m 2 x 25 FS Pull on 30 50 FS Pull on 1:00 100 FS Pull 0n 2:00 … Continue reading →

Rest Day

WU 500 EN-1 4 x 50 FS on 1:00 @ EN-1 4 x 50 FS on 1:00 Desc 2 x 50 FS Kick on 20 sec Repeat above for BK LA Tol: 75 FS for time, 150 Easy 50 FS … Continue reading →

Target: 750 EN-1, 200 EN-1/2, 200 LAP, 300 LA Tol, 300 Recov Warm Up: 500 EN-1: 1000 (100 Recov) 4 x 100 FS on 1:45 1-3 EN-1 (1:25, 1:28, 1:29), Desc 4 (1:23) 2 x 50 FS Kick on 15 … Continue reading →

Unplanned Day Off

Warm Up:  800m EN-1:  1400 3 x 100 FS Pull on 1:45 100 Drill 3 x 100 FS Fins on 1:45 100 Drill 3 x 100 FS on 1:45 3 x 100 BK on 2:00 LAP:  50, 100 Recov 2 … Continue reading →

Rest Day

Warm Up:  700m 200 FS Pull 200 BK Fins 200 IM Drills 2 x (25 FS Pickup, 25 BK) EN-1 1150m (100 Recov) 2 x 100 FS Pull on 2:00 2 x 100 FS on 2:00 100 Scull Mix 4 … Continue reading →

Fully recovered from a cold and R knee ‘ok’ – a recovery week is in order. Warm Up:  700m 200m FS Pull 200m BK Fins 200m IM Drills (no BR) 2 x (25 FS, 25 BK) EN-1: 1000m 4 x … Continue reading →

Additional rest day.

Rest Day 2 – Head Cold

Rest Day 1 – Head Cold

IM Session – ‘easy’ Target: 800 EN-1, 100 EN-2, 175 LAP, 100 Power, 200 Recov Warm Up: 500m EN-1 + EN-2 + Kick: 900m 6 x (50 IM seq) on 1:05 – 1 min break after first 3 2x (FL-BK, BK-BR, … Continue reading →

Target: 600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Recov FS Focus Warm Up: 500m EN-1 + Kick: 600 4 x 50 FS on 1:00 (swim 43) 4 x 25 FS Kick on 15 sec 4 x 50 … Continue reading →

2nd week of the last Specifics Sprint cycle Target: 800 EN-1, 100 EN-2, 175 LAP, 50 Power, 200 LA Tol, 200 Recov BK Focus Warm Up: 500m EN-1 + EN-2 + Kick: 900m 7 x 50 FS on 1:00 #1-4 … Continue reading →

50 Back – 34.96, 100 Back – 1:16.95 50 Free – 29.38, 100 Free – 1:08.51 50 Breast – 39.47 100 I.M. – 1:21.39

Session Cancelled – Pool Closed due to lack of staff (snow storm) Borden Noon Session – BK Focus Target:  600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Power Warm Up:  500m EN-1 + Kick:  600 4 x 50 … Continue reading →

Skipped session – Total Rest Day Borden Noon session Planned (due to storm) – FS Focus Target:  700 EN-1, 100 EN-2, 150 LAP, 50 Power, 200 LA Tol, 200 Recov Warm Up:  500m EN-1 + Kick + EN-2:  800m 6 … Continue reading →

IM Session – with Ian, Chris and Yves Target:  800 EN-1, 100 EN-2, 175 LAP, 100 Power, 200 Recov Warm Up:  500m EN-1 + EN-2 + Kick:  900m 6 x (50 IM seq) on 1:05 2x (FL-BK, BK-BR, BR-FS) 4 … Continue reading →

The Plan – provided the left elbow cooperates (elbow not hurting while swimming) Target:  600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Recov FS Focus – No paddles Warm Up:  500m EN-1 + Kick:  600 4 x 50 … Continue reading →

Start of the third and last 4-week cycle of the Specifics Phase. Week 1 abd 2 are Sprint Focus – Key sets are LAP, Power and LA Tolerance. Bias towards extra rest for higher quality sprint speed. Target:  800 EN-1, 100 EN-2, … Continue reading →

Borden noon – BK Peak Session for the week Target: 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov Warm Up: 500 EN-1 + Kick: 750 3 x 100 BK on 2:00 5 x 50 BK on 1:05 … Continue reading →

Borden Noon session – FS Focus – with Yves Target: 750 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov Warm Up: 500m EN-1/2: 800m 7 x 50 FS on 1:00, 4-Pull, 3-Swim 42sec+ 3 … Continue reading →

Borden – Noon – IM Session Target: 750 EN-1, 200 EN-1/2, 500 EN-2, 100 LAP, 200 Recov Warm Up: 500m EN-1 + Kick: 750 2 x 100 FS Pull on 1:45 2 x 100 BK Fins on 1:55 3 x … Continue reading →

East Bayfield 6:30am – FS – Peak Session for the week Target: 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov Warm Up: 500 EN-1 + Kick: 750 3 x 100 FS on 1:45 (1:25-1:27) 5 x 50 FS … Continue reading →

2nd week of Endurance focus in the 2nd 4-week Specifics Cycle Borden Noon Swim – BK Focus Target: 700 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov Warm Up: 500m EN-1/2: 800m 6 x … Continue reading →

Borden noon – BK Peak Session for the week Target: 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov Warm Up: 500 EN-1 + Kick: 750 3 x 100 BK on 2:00 1:38 5 x 50 BK on 1:05 45-47 8 x 25 … Continue reading →

East Bayfield early morning session – FS Focus Target: 750 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov Warm Up: 500m EN-1/2: 800m 7 x 50 FS on 1:00, 4-Pull, 3-Swim 42sec+ 3 x 50 … Continue reading →

Borden – Noon – IM Session Target:  750 EN-1, 200 EN-1/2, 500 EN-2, 100 LAP, 200 Recov Warm Up:  500m EN-1 + Kick: 750 2 x 100 FS Pull on 1:45 2 x 100 BK Fins on 1:55 3 x … Continue reading →

Wasaga Beach RecPlex Pool – FS  – Peak Session for the week Target:  750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov Warm Up:  500 EN-1 + Kick: 750 3 x 100 FS on 1:45 (1:25) 5 x … Continue reading →

Start of 2 weeks of more Endurance focus in the 2nd 4-week Specifics Cycle Target:  700 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA  Tol, 300 Recov BK Focus Warm Up:  500m EN-1/2:  800m 6 x 50 … Continue reading →

BK main LA Tol session – noon Borden – last session of 2nd 2 week Sprint Cycle Target: 600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov Warm Up: 500m EN-1 + Kick: 600m 2 x 50 FS … Continue reading →

Borden Noon – FS Focus Target: 700 EN-1, 100 EN1/2, 200 LAP, 50 Power, 200 LA Tol, 300 Recov Warm Up: 500m EN-1 + Kick + EN1/2: 700m + 100m 6 x 50 FS (2x Pull, 2x Full, 2x Build) 4 x 25 IM seq Kick … Continue reading →

6am East Bayfield session – IM Day with no LA Tol Target: 800 EN-1, 200 EN-2, 150 LAP, 100 Power, 200 Recov Warm Up: 500m EN-1 + Kick: 800 2 x 100 FS on 1:45 2 x 100 BK on … Continue reading →

FS LA Tol Day Target:  600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov = 1525 Warm Up:  500m EN-1 + Kick:  600m 8 x 50 FS 1:00 4x Pull, 4x Full Stroke 2 x 50 FS Kick on 20 … Continue reading →

2nd Week of Sprint in the 2nd 4-week cycle TARGET:  800 EN-1, 100 EN1/2, 150 LAP, 50 Power, 200 LA Tol, 300 Recov Warm Up:  500m *stiff and tired after racing Saturday EN-1, EN1/2, Kick: 900 6 x 50 IM seq … Continue reading →

BK main LA Tol session – noon Borden Target:  600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov Warm Up:  500m EN-1 + Kick: 600m 2 x 50 FS on 1:00 2 x 50 BK on 1:05 2 … Continue reading →

East Bayfield early morning session – FS Focus + Blocks Target:  700 EN-1, 100 EN1/2, 150 LAP, 50 Power, 200 LA Tol, 300 Recov Warm Up:  500m EN-1 + Kick + EN1/2:  700m + 100m 6 x 50 FS (2x Pull, 2x … Continue reading →

IM Day with no LA Tol Target:  750 EN-1, 200 EN-2, 150 LAP, 100 Power, 200 Recov Warm Up:  500m EN-1 + Kick: 750 2 x 100 FS on 1:45 100 BK on 2:00 2 x 100 IM on 2:00 … Continue reading →

FS LA Tol Day Target:  600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov = 1525 Workout Duration:  1:20 Warm Up:  500m 100 FS Pull 100 BK Fins Paddles 200 IM Drills 2 x (25 FS, 25 BK) … Continue reading →

This week starts the 2nd 4-week cycle in the Specifics phase. The 4-week cycle consists again of 2 weeks of sprint focus and then 2 weeks with a bit more emphasis on endurance. Return to regular 1.5 hour “Noon Lane … Continue reading →

Target:  1000 EN-1, 200 LAP, 50 Power, 350 LA Tol, 450 Recov Warm Up:  700m EN-1 + Kick: 700 + 300 Perfect Stroke! 2 x { – 25 FS/SP on 15 – 2 x 50 FS/SP on 20 – 2 … Continue reading →

East Bayfield – 6:00am session Target:  900 EN-1, 600 EN-2, 150 LAP, 50 Power, 400 Recov Warm Up:  700m+ EN-1 / Kick: 900m (50 Recov) 2 x 50 FS Kick on 15 sec 2 x 25 FS Kick on 15 sec 3 … Continue reading →

According to the published “PSP Fitness and Sports Christmas and New Years Schedule 2012-2013”, today Wed 2-Jan-2013 had Lane Swim 1100-1300. Unfortunately, the staff’s schedule had guards starting at 1130 … so we had the pleasure of standing in the showers … Continue reading →

Pools Closed – no swimming

CANCELLED – POOL CLOSED due to ABSENT STAFF Nice – 1 hour drive – $8.20 in fuel – for nothing – and the lost chance to swim in Barrie from 0600 to 0830. (NOT) Happy New Year’s Eve session

Borden 11:00-1:oopm Target:  EN-1 1000, LAP 200, Power 50, LA Tol 350, Recov 450 Warm Up:  700m+ EN-1:  600 4 x 50 Kick on 1:15 4 x 100 SP or IM on 2:00 LAP:  200 (200 Recov) 2 x (25 FS Sprint, 25 … Continue reading →

Borden session – 11:00-1:00 PM Target:  EN-1 1000 , EN-2 600, LAP 300, LA Tol 250, Recov 400 Warm Up:  700m+ EN-1 400, Kick 200,  EN-2 600: 2 x 100 FS Pull on 1:45 (1:23, 1:25) 6 x 50 FS on 55sec, swim … Continue reading →

East Bayfield session – 6:00-8:30am Target:  EN-1 1000 , EN-2 600, LAP 300, LA Tol 250, Recov 400 Warm Up:  700m 100 Pull FS 100 BK Pull 100 FS Fins 100 BK Fins 200 IM Drills 2 x (25 FS, 25 Bk) … Continue reading →

First of two weeks – focus on increased Endurance training. With Holidays – regular Monday practice shifted to Sunday East Bayfield 12:30-1:30 (only one hour) Target:  EN-1 1000, LAP 200, Power 50, LA Tol 350, Recov 450 Warm Up:  400 … Continue reading →

Target: 900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov Warm Up: 600m (EN-1) EN-1, Kick: 500m + EN-2 100m 4 x 50 FS on 55 sec 3 @ EN-1, 1 @ EN-2 2 x 25 … Continue reading →

Borden Target:  EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 – FS focus Warm Up:  600m EN-1 Kick:  800m 3 x 50 FS Pull on 55sec 3 x 50 FS on 1:00 2 x 50 FS Kick on 1:15 … Continue reading →

East Bayfield early morning  – with Rico Target:  recovery swim Warm Up:  600m 100 FS Pull 100 BK Pull 100 FS Fins + Paddles 100 BK Fins + Paddles 200 IM Drills Kick:  300m 2 x 50 FS Kick with … Continue reading →

Target:  EN-1 950, LAP 250, Power 50, LA Tol 200, Recov 450 Warm Up:  600m 100 Pull FS 100 Pull BK 100 FS Fins+Paddles 100 BK Fins+Paddles 200 IM Drills EN-1 Kick:  800m 3 x 100 FS on 1:40 – … Continue reading →

The CFB Borden pool will be closed for a few days over the holidays. Here’s a link to the Buell Pool Schedule. And here’s a link to the City of Barrie Pool’s Holiday Schedule.

2nd Sprint Focus week in the first four week cycle Target:  900 EN-1, 100 EN-2, 150 LAP, 50 Power, 350 LA Tol, 450 Recov Warm Up:  600m+ Kick:  200m 100 Kick Choice Continuous on 20 50 Kick on 15 2 … Continue reading →

Target:  900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov Warm Up: 600m  (EN-1) 150 FS Pull 150 BK Fins 200 IM Drills 2 x (25 FS, 25 BK) EN-1, Kick:  500m + EN-2 100m 4 x … Continue reading →

East Bayfield early morning session. Target:  EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 – FS focus Warm Up:  600m 150m FS Pull 150 BK Fins 200 IM Drills 2 x (25 FS, 25 BK) EN-1 Kick:  … Continue reading →

Target:  900 EN-1, 300 EN-2, 200 LAP, 100 Power, 400 Recov Warm Up:  500m EN-1: 500m Twice through the Following – Choice Stroke 2nd time 15 sec rest per item: – 50 Scull – 50 FS Drill – 50 FS … Continue reading →

Target:  EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 Warm Up:  600m 150m FS Pull 150 BK Fins 200 IM Drills 2 x (25 FS, 25 BK) EN-1 Kick:  800m 2 x 100 FS Pull on 1:45 … Continue reading →

Specifics Start – Week 1 Target:  900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov Warm Up: 400m  (EN-1) + 200 Extra 150 FS Pull 150 BK Fins 200 IM Drills 2 x (25 FS, 25 … Continue reading →

Target 2200m – 900 EN-1, 400 EN1-2, 200 LAP, 100 Power, 300 EN-3, 300 Recov (Cut Power and LA Tol sets – not up to it) Warm Up:  400m EN-1 mix choice EN-1, EN1-2, Kick Combo (1050) 100 SP on … Continue reading →

East Bayfield 6:30am 1900m Target – 1000 EN-1, 150 LAP, 150 Power, 300 EN-3 Warm Up: 800m Mix Kick EN-1 600m 2 x 50 FS Pull on 1:00 2 x 50 FS on 1:00 4 x 25 FS Kick on 1:00 … Continue reading →

1900m Target – 900m EN-1, 400 EN1-2 Desc, 200 LAP, 100 Power, 300 Recov Warm Up:  600m EN-1 100 FS Pull 100 BK Fins 2 x (25 FS Fins, 25 BK Fins) 2 x (25 FS, 25 BK) 200 IM … Continue reading →

1900m Target – 1000 EN-1, 150 LAP, 150 Power, 300 EN-3, 300 Recov (Chris, Andrea, Yves, Don) Warm Up:  400m EN-1 choice mix – 100 FS Pull – 100 BK Fins – 2 x (25 FS Fins, 25 BK Fins) … Continue reading →

2100m Target Warm Up:  400m EN-1 100 FS Pull 100 BK Fins 100 BR 100 FS Kick:  300m @ EN-1 4 x 25 FS Kick Medium on 45 sec 4 x 25 BK Kick Medium on 45 sec 2 x … Continue reading →

Warm Up:  100 FS Pull 100 FS 100 BK Fins 100 BK 100 BR 25 FS Pull, 25 BK Pull 50 FS, 50 BK EN-1 / Kick Combo: 2 times through:  #1 FS, #2 BK – 50 Scull – 50 … Continue reading →

Warm Up:  800 mix Kick / EN-1 Mix: 800m 4 x 25 FS Kick Strong on 1:00 50 Easy 3 x 50 IM Seq on 1:00 4 x 25 BK Kick Strong on 1:00 50 Easy 3 x 50 IM … Continue reading →

Warm Up: 700m 200 FS Pull 200 BK Fins 4 x 25 BR 200 IM Drills Kick: 600m 4 x through [ 50 Kick Steady 2 x 25 Kick Strong on 1:00 50 Easy ] FS, BK, BR, FL EN-1: … Continue reading →

Warm Up: 400 Mix Set 1:  EN-1 800m 2 x 100 FS on 1:45 4 x 50 FS on 1:00 2 x 100 BK on 2:00 4 x 50 BK on 1:15 Set 2: 850m  4 x 25 FS Kick Strong on … Continue reading →

Borden Pool – solo Warm Up: 200 FS Pull 200 BK Fins 100 BR 400 IM Drills Kick: all strong, full extension 4 x 25 FS Fin Kick on 45 4 x 25 BK Fin Kick on 45 4 x … Continue reading →

Borden – with Yves, Ian Warm Up: 400 Mix Main Set: 5 x [ 50 FS Kick on 1:30 100 FS on 2:00 2 x 50 FS on 1:00 ] 2 x [ 50 FL, 50 BK] 25 FS Sprint, … Continue reading →

Here’s a shot of the Southport race pool – there is also a dive tank and 25m pool. Results are posted on the Masters Swimming Queensland web site. Medal count at the end of Day 2 – Two Silver with … Continue reading →

The day at Southport on the Gold Coast – Queensland Australia started with a warm-up from 8:00 to 8:45. Racing started at 9:00am with four 400m events using “Rolling Starts” – so basically individual time trials. The first heat sets … Continue reading →

Pan Pacific Masters Games Competition Pool – Southport Easy swim to check out the Long Course 50m Pool – big update from 2006 is the state of the art blocks with track start fins at the main start end. Warm … Continue reading →

Sunshine Coast University Pool – afternoon Warm Up: 1300m 200 FS Pull 200 BK Swim 100 BR Swim 400 IM Drill 4 x (50 Build, 50 Easy) IM Seq with rest Set 1:  Pacing 100 FS  with first 25 @ … Continue reading →

Cotton Tree 50m Pool – Noosa Recovery Swim Session Warm Up: 3 x (100 FS Pull, 100 BK) 200 IM Drill Set 1: 200 BK 200 FS 100 BR Set 2: 100 FS Strong 100 Easy 100 BK Strong 100 … Continue reading →

I’ll be offline until Sunday evening. The Ocean 1000 waves set off at 4:15pm tomorrow (Fri 2-Nov). And the Male Masters Triathlon Team Relay wave is 9:33am Sunday morning (Purple Cap) including Team “Sit Down Fat Lady”. USM Events Noosa … Continue reading →

Final Training (taper) Day before the Noosa events. Maroochydore’s Cotton Tree 50m Pool Warm Up:  1600m 8 x 200m Continuous Odd – FS, Even – BK 3x FS Pull, 1xFull Stroke BK – Full Stroke Race Pace: 200m 100 FS … Continue reading →

Ocean Swim Session at Noosa Beach Part I:  in Full wet suit 300m Swim to ‘hidden’ beach 300m back 750m Swim around the Run-Swim-Run course Part II:  no wet suit 200m race pace swim from beach around markers Swim Down:  … Continue reading →

Sunshine Coast University Pool               Warm Up:  800m 3 x (100 FS Pull, 100 BK) 200 IM Drill Kick:  300m (100 Recov) 2 x (50 FS Kick, 50 BR Kick) on 1:30 2 x … Continue reading →

Ocean Swim at Maroochydore Beach Strong SE wind, with a longshore rip South to North – messy chop and waves. Bloody cold – even with a thin farmer-john Tri wetsuit on. Ocean Temp was recorded at 22C or 71.5F … … Continue reading →

Noon Session @ Borden (shorter than planned – but just the right intensity) (Chris, Don) 1 Week to Noosa Ocean 1000 Warm Up:  600m EN-1/2 FS: 1200m (200 Recov) 4 x 100 FS on 1:45, aim 1:30 (act 1:28, 1:26, … Continue reading →

Solo East Bayfield morning session (6:30-8:30 … 2 hrs!) Warm Up:  1000m 3 x (100 FS Pull, 100 BK Fins) 200 IM Drill 4 x (50 FS, 50 BK) Kick: 400m 4 x (25 k, 25 S, 25 S, 25 K) … Continue reading →

Noon Swim at Borden (Yves, Chris, Ian, Don) Warm Up:  800m Kick: 300m 6 x 50 Kick on 1:15 (no fins) FS, BR, BK, BR, FS, BR *** need to work on kick endurance *** Set 1:  EN-1 (500m, 100m Recov) … Continue reading →

Feeling pretty drained – needs to be a light recovery swim. Warm Up: 1000m Mix 300m Kick Swim Down:  100m

Final Hard Work Week before Noosa and Pan Pacific Games. Warm Up:  800m 3 x (100 Pull FS, 100 Fins BK) Mix paddles 200 IM Drills Kick: 300m (50 Recov) 6 x 50m Kick Mix (no fins) on 1:15 50 Easy … Continue reading →

2 Weeks today – Noosa Tri 1500m Relay Swim 1-hr Lane Swim @ Borden (4-5pm) Warm Up:  800m 3 x (100 FS Pull, 100 BK Fins) Mix paddles 200 IM Drills Kick: 300m 200 Kick Fins continuous 2 x 50 … Continue reading →

Noosa Ocean 1000 – 2-weeks today. Noon Lane Swim session – Borden Warm Up:  900m 3 x (100 FS Pull, 100 BK Fins) 200 IM Drills 100 BR Kick:  300m 200 FS Fin Kick 2 x 50 BR Kick EN-1: … Continue reading →

East Bayfield C.C. Pool Training Session 6:15-8:30 (Don + Rico) Warm Up:  800m 3 x (100 FS Pull, 100 BK Fins) mix in paddles 200 IM Drills Kick:  300m (50 Recov) 4 x 50m Fin Kick on 1:00 (FS, BK, … Continue reading →

One option for swimming is the East Bayfield Pool There are other pools in Barrie – Holly C.C. and Allandale R.C. – but I have only ever used East Bayfield when needed. The early morning 6:00am to 8:30am weekday sessions … Continue reading →

NO 6-7am training session for the ‘coach’ or civilian swimmers Replace with this noon swim. a.m. session had only 4 CF swimmers. Warm Up: 450m Set 1:  Kick (250) / Swim (500), (100 Recov)  3 x (50 FS Kick on 1:30, 100 FS … Continue reading →

Warm Up:  800m 3 x (100 FS Pull, 100 BK Fins) mix in paddles 200 IM Drill Kick:  300m 4 x 50m Fin Kick on 1:00 FS, BK, FL, FS 2 x 50m BR Kick on 1:15 EN-1:  1200m (200 … Continue reading →

As of  Monday 15-Oct-2012 PSP announcement, 1. CF Swim Training @ Borden CUT to two 1-hr sessions per week (Wed-Fri) – Monday sessions cancelled. Two hours per week of training for a CF National Sport!? Apparently the sessions are now … Continue reading →

Warm Up:  600m to 6:10 200 FS / BK Mix 4 x (25 Kick IM, 25 Swim FS) 4 x 25 1-arm Fly 100 BR Kick:  200m (50 Recov) 4-8 x 25 Kick IM seq on 15 sec No Fins 50 … Continue reading →

Warm Up:  600m 3 x (100 FS Pull, 100 BK Fins) Kick: 300m 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 Easy EN-1: 600m (50 Recov) 3 x 100 FS on 1:40 (tough … Continue reading →

Warm Up:  600m to 6:10 4 x (50 Drill, 50 Kick, 50 Swim) IM Seq Set 1:  Kick 300m (50 recov) 4 x 50m Fin Kick on 1:00 or 15 sec #1 FS, #2 BK, #3 FL, #4 Choice Alt 4 … Continue reading →

Warm Up: 800m 3 x (100 FS Pull, 100 BK Fins) 200 IM Drills – 50 1-arm FL Fins – 50 1-arm above water BK Fins – 50 BR – 50 1-arm Board FS Set 1 Kick: 300m 4 x … Continue reading →

Warm Up:  600m to 6:10 200 FS / BK mix 4 x 25 Kick IM seq, 25 Swim FS 100 BR 100 IM Drill Set 1 Kick: (200m, 50 Recov) 4-8 x 25m Kick on 10 sec rest Odd – … Continue reading →

Pool Temp down to a reasonable level. Warm Up:  800m 300 FS Pull 300 BK Pull with paddles 200 IM Drills Set 1 EN-1:  1200m 200 FS 200 FS Pull 200 FS Fins 200 BK 200 BK Pull 200 BK … Continue reading →

** Pool Temp far too hot for training ** W.U. 800m 300 FS Pull 300 BK Fins and Paddles 200 IM Drill Set 1:  EN-1 900m + Kick 300m (50 Recov) 3 x 100 FS on 1:45 #1 Pull, #2 Fins, … Continue reading →

Practice cancelled due to holiday.

Please take note – Monday’s practice is cancelled due to the Thanksgiving Holiday. Warm Up:  600m to 6:10 3 x (50 Swim, 50 Drill, 50 Kick, 50 Swim) #1 FS, #2 BK, #3 BR Kick:  3 x (2 x 25 … Continue reading →

Warm Up: 300 FS Pull 300 BK Fins Paddles 200 IM Drills Kick:  2 x 100 Fins Kick no board 4 x 50m Kick on 1:15 FS, BR, BK, BR EN-1: 5 x 200 FS on 3:15 #1 Swim (3:00), … Continue reading →

Warm Up:  600m to 6:10 200 FS / BK Mix 100 BR 25 L-Arm Board FS, 25 R-Arm Board FS, 50 FS 25 L-Arm BK Look, 25 R-Arm BK Look, 50 BK 50 Flying BR, 25 Goggle BR, 25 BR … Continue reading →

Warm Up: 300 FS 300 BK Fins / Paddles 200 IM Drills Kick: 2 x 100 Fin Kick 4 x 50 Board Kick mix Race Pace: 1000 200 FS Fast on 3:00, aim for 2:50 800 FS, active recovery for … Continue reading →

Warm Up:  600m to 6:10 200 FS Pull/Swim Mix 100 BK 100 BR 100 FS 25 BK, 25 BR, 25 BR, 25 FS Kick:  3 x (25 Kick, 25 Swim, 25 Swim, 25 Kick) #1 BK, #2 BR, #3 FS … Continue reading →

Additional Session – since M-W-F provides no benefit for race preparation. Warm Up:  800m 300 FS Pull 300 BK Pull with Paddles 200 IM Drill by 50’s Set 1:  EN-1 1100m (50 Recov) 5 x 100 FS on 1:45, swim … Continue reading →

Warm Up:  600m to 6:10 100 FS, 100 BK 4 x (25 Kick IM, 25 Swim FS) 25 FS Drill, 25 FS 25 BK Drill, 25 BK 25 BR Drill, 25 BR 50 FS Today we will divide into three … Continue reading →

Warm Up: 800m 300 FS Pull 300 BK Fins + Paddles 200 IM Drills Set 1 Kick: 400m 2 x 100 Fins Kick on 2:00 FS – BK 4 x 50 Kick on 1:15 FS – BR – BK – … Continue reading →

Warm Up:  600m to 6:10 100 FS Pull, 25 R-Arm High Elbow 25 L-Arm High Elbow, 50 FS Kick, 100 FS swim 100 BK Pull, 25 R-Arm BK, 25 L-Arm BK 50 BK Kick, 100 BK Swim Kick: 2 x … Continue reading →

25 minutes of the session was lost to a power failure in the pool area Warm Up:  650m 200 FS Pull 150 BK Fins/paddles 100 BR 200 IM Drill Kick: 2 x 100 Fins Kick (FS no board, BK/FS mix) … Continue reading →

Warm Up:  600m to 6:10 200 Pull FS/BK mix 4 x (25 Kick IM, 25 Swim FS) 2 x (25 Drill FS, 25 FS) 2 x (25 Drill BK, 25 BK) Kick: Mix FS and BK 2 – 4 x (25 … Continue reading →

Warm Up: 500m to 6:10 100 FS 4 x (25 Kick FS, 25 Swim IM) 100 BK Fins 100 BR Set 1:  Kick with Fins 2-3 x 50 FS Fins Kick on 15 sec 2-3 x 50 BK Side Kicking … Continue reading →

Warm Up:  800m 300 FS Pull 300 BK Fins 4 x (50 BR, 50 FS) Set 1:  Kick 500m 2 x 100 Kick with Fins 4 x 50 Kick (FS, BK, BR) 4 x 25 Kick Fast 50 Easy Set … Continue reading →

Warm Up:  600m to 6:10 100 FS 100 BK 4 x (25 Kick IM, 25 Swim FS) 4 x 25 Scull (Entry, Catch, Finish, On Back) 100 FS Kick Set: try with no fins 2 x 25 Kick on Back, … Continue reading →

Warm Up: 800m 200 FS Pull 200 BK Fins 200 FS Fins 200 IM Drills Kick:  400m 2 x 100 Kick (FS / BK) 4 x 50 Kick (FS, BR, BK, BR) Set 1:  EN-1  1100m 300 FS Pull 300 … Continue reading →

Backstroke Technique Week Warm Up:  600m to 6:10 200 FS / BK mix 4 x (50 Pull, 25 Kick, 25 Swim) Mix strokes Kick: Flags info Streamline BK Push-offs / Breathing Streamline BK Dolphin 25 BK Kick “in a bucket” … Continue reading →

Warm Up:  600m to 6:10 100 FS 100 BK 100 BR 200 IM All Drills 100 IM Kick:  FINS 2 x 25 FS Torpedo Kick – swim to end when out of air 4 x 25 FS Torpedo Kick #1 … Continue reading →

Warm Up: 200 FS Pull 200 BK Fins 200 IM Drill 100 BK 100 IM Kick: 2 x 100 FS Fins 4 x 50 Fins 100 Fins Set 1:  EN-1 100 FS on 1:45 (1:30) 200 FS on 3:30 (3:01) … Continue reading →

Warm Up:  600m 200 FS / BK Pull mix 4 x (25 Kick, 25 Drill, 25 Swim) IM mix 2 x (25 FS Build, 25 Easy BK) Kick Set:  2-4 x (25 FS kick, 25 FL/BK/BR) on 15 sec 50 … Continue reading →

Warm Up:  800m 200 FS Pull 200 BK Fins 2 x (100 IM Drill) 100 FS 100 BK Kick:  300m 4 x 50 Kick mix on 1:15 4 x 25 Kick mix on 35 Set 1:  EN-1 (Base Aerobic) 1200m … Continue reading →

This week’s three sessions will focus on FS Technique Warm Up:  600m to 6:10 200 FS / BK Mix 4 x (25 Drill, 25 Swim, 25 Kick, 25 Swim) Mix Kick Set:  2 x 25 FS Kick Technique 4 – … Continue reading →

Welcome Back! Since we have all had at least some time off this summer, the program is going to start from scratch. Our focus now will be on TECHNIQUE for all strokes and developing an aerobic base. Warm Up:  800m (to … Continue reading →

See you at the pool tomorrow morning – on deck for 0555. The main pool has been closed this week due to a heater issue, but to my knowledge as of today (Thursday) all will be fine for our first … Continue reading →

The pool is full and should be ready to go next week. First practice of the new season will be: Friday 7-Sep-2012 – 0555 Please contact me if you did not receive the season startup email.

Today was the LAST WORKOUT of the 2011/2012 season. See you all back at the pool for 0600 Wed 5-Sep-2012 Note – the outdoor pool should be open during the 3 week main pool closure. See the CFB Borden Community Recreation … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  Kick/Swim Mix 200/200 4 x (50 Kick IM, 50 Swim IM) continuous Set 2:  EN-1 Base Aerobic 1400m (50 Recov) 400 FS Pull on 30+ sec (7:00) 100 BK on 20 sec (2:15) … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  Kick 350m (50 Recov) 2 x 100 Kick Choice on 10-15 sec (2:30) 3 x 50 Kick Choice on 10 sec (1:15) 50 Easy Set 2:  EN-1 ALL Base Aerobic 1400m (50 Recov) … Continue reading →

Practice Cancelled for the Civic Holiday. Our last two practices will be Wednesday 8-Aug and Friday 10-Aug. The main pool will be closed Friday 10th in the evening for 3 weeks of maintenance. During the closure, the outdoor pool should … Continue reading →

Remember – Monday’s swim is cancelled due to the Civic Holiday. Warm Up:  600m+ to 6:10 Set 1:  EN-1 1200m (50 Recov) 4 x 300 FS on 25sec (5:00) #1 Pull, #2 Swim, #3 Fins, #4 Swim **All at base … Continue reading →

Warm Up:  600m+ to 6:10 Include some FL Set 1:  EN-1 1200 (50 Recov) 300 IM on 6:00 (swim as 3x100IM continuous) 100 BK on 2:00 (200 IM +100 FS) on 6:00 100 BK on 2:00 (100 IM + 200 … Continue reading →

Warm Up:  600m+ to 6:10 Set 1: EN-1 1200m (200m Recov) 6 x 50 FS on 15 sec / 1:00 (3-Pull, 3-Swim) 3 x 100 FS on 15 sec / 1:45 (Pull-Swim-Pull) 100 BK Easy on 2:15 2 x 150 FS … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  EN-1 1000m (50m Recov) 4 x 200 FS on 20 sec (fast Group 3:20) #1 Pull, #2 Swim, #3 Fins, #4 Swim 200 IM Fins on 3:20 50 Easy Set 2:  Kick 400m … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  EN-1 1200m 200 FS Pull on 3:30 Breathing Every 4th arm stroke 4 x 25 Scull 200 FS on 3:30 4 x 25 1-Arm FS 4 x (25 IM seq, 75 FS) on … Continue reading →

Start of an 8-week Specifics Phase – adding more EN-2 Threshold Work and EN-3 Overload Warm Up:  600m+ to 6:10 Set 1:  EN-1 Base Aerobic for all 11oom 300 FS Pull on 5:00 / 20 3 x 100 BK on … Continue reading →

Down Week Finale – 800m Time Trial Warm Up:  600m+ to 6:10 Set 1:  EN-1 1000m 4 x 50 FS  on 1:00 (#1, 2 Pull) 4 x 100 FS on 1:45 (#1, 2 Pull) 2 x 100 BK on 2:00 … Continue reading →

Down Week Continued … Warm Up  600m+ to 6:10 Set 1:  EN-1 1400m + 200m Kick 400 FS with every 4th BK on 7:00 4 x 25m 1-arm FS – own pace R-arm down, L-arm back, with Board 100 Kick … Continue reading →

This is our Down Week for recovery and adaption. Warm Up:  600m+ to 6:10 Set 1: EN-1 1200m + 200m Kick 200 FS Pull on 3:30 100 Scull on 2:30 2 x 100 FS on 1:45 2 x 50 Kick … Continue reading →

Tired – so this final week 3 practice will be backed off a little. 800m FS TT set for next Friday. Warm Up:  600m+ to 6:10 Set 1:  EN-1 1200m 400 FS Pull on 6:45 / 20 2 x 100 … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  EN-1/2 Build – 50’s on 1:01 50’s FS on 1:01, continue until to don’t finish the swim by 1:00 (eg Start on Red top, stop when you don’t finish by the next Red … Continue reading →

This is the challenge week. Warm Up:  600m+ to 6:10 Set 1:  EN-1 (600) / Kick Mix (350) 200 FS Pull on 3:30 or 20 100 IM on 2:00 or 15 4 x 50 Kick on 1:10 or 10 200 FS … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  EN-1 1400m 100 IM on 2:00 or 15 sec 100 FS on 1:45 or 15 sec 100 IM, 200 FS on 3:15 or 15 100 IM, 300 FS on 4:45 or 15 100 … Continue reading →

First swim after the 4 day layoff. Warm Up:  600m+ to 6:10 Set 1: EN-1 1400m 400 FS Pull on 6:45 or 20sec 100 BK on 2:15 or 20 400 FS 0n 6:30 or 15 100 BK on 2:00 or … Continue reading →

Monday practice Cancelled due to Canada Day

Happy Canada Day for Sunday! The fitness centre will be operating on holiday schedule Monday 2-July. As such, Monday’s Team Practice is CANCELLED. Warm Up:  600m+ to 6:10 Set 1:  EN-1 1300m 400 FS with every 4th length BK on … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  EN-1 Ladder 4 x 25 FS on 30 (or 5sec) 4 x 50 on 1:10 (or 10 sec) #1 BK, 2 FS, 3 BR 4 FS 3 x 100 FS on 1:45 (or … Continue reading →

So, we are in week 5 of the summer program and starting another three week build followed by a down week. The focus remains on General Aerobic training. Warm Up:  600m+ to 6:10 Set 1:  EN-1 – ALL BASE AEROBIC … Continue reading →

End of Down Week – Time Trial Warm Up:  600m+ to 6:10 Set 1:  EN-1 200 FS Pull on 3:30 or 20 sec 2 x 100 IM on 2:00 or 15 sec 4 x 50 FS on 1:00 or 10-15sec … Continue reading →

Cycle Week 4/4 is DOWN in terms of volume and intensity. Warm Up:  600m+ to 6:10 Set 1:  EN-1 400 FS with every 4th length BK on 7:00 2 x (100 IM on 20 sec, 100 FS on 20 sec) … Continue reading →

This is our Down Week. Warm Up:  600m+ to 6:10 Set 1:  EN-1  1000m 2 x 50 FS on 15 sec 2 x 100 FS on 15 sec 200 FS Pull on 20 sec 200 FS on 20 sec quick … Continue reading →

This is the last session of the first 3 week build (so the hardest session). Next week will be a down week to allow for adaptions and recovery. Volume and intensity will be a touch below week 1. The second … Continue reading →

Warm Up:  600m+ Set 1:  Aerobic 50’s Challenge 50’s FS on 1:01, continue until to don’t finish the swim by 1:00 (eg Start on Red top, stop when you don’t finish by the next Red top First leave on Red Top, … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  EN-1  1300m (50m Recov) 400m FS on 7:00 or 20-30 sec rest option for every 4th length BK 50 or 100m BK on 2:00 300m FS Pull on 5:00 or 20-30 sec rest … Continue reading →

Warm Up:  600m (+) to 6:10 Set 1:  EN-1 500m 300m Continuous swum as 3 x (25m IM, 75m FS) on 5:15 2 x 50m FS on 1:00 to set EN-1 pace 100m FS @ EN-1 to set speed for … Continue reading →

Warm Up:  600m to 6:10 Set 1:  EN-1 1100m (100m Recov) 4 x 75 FS on 10 sec rest 100 IM on 15 sec rest 2 x 150 FS on 15 sec rest 100 IM on 15 sec rest 300 … Continue reading →

Warm Up:  600m to 6:10 Set 1:  Kick 300m (50 Recov) 100 Kick Choice on 2:30 4 x 50 Kick Choice on 1:15 50 Easy Set 2:  EN-1 1000m (50 Recov) 300 FS Pull on 5:00 (or 15 sec rest … Continue reading →

Warm Up:  800m to 6:10 Set 1:  EN-1 (1100) Base Aerobic mix (50m Recov) – to 6:32 300m FS with every 4th length BK on 5:00 (or cut distance) 3 x 100m FS Pull on 1:45 (or 15 sec) *focus … Continue reading →

Warm-Up:  800m to 6:10 Kick:  (200 Kick, 200 Swim) to 6:22 4 x [(25 Kick, 25 Swim), (25 Swim, 25 Kick) with each 50 on 1:05 or 5 sec rest EN-1: Base Aerobic 950m (with 250 Recov) to 6:45 Swim … Continue reading →

With the indoor pool racing season over, today was the kick-off to the Summer distance training season which will run until the pool closes for maintenance in early August. (Date to be specified) The program will be suitable for all … Continue reading →

WU:  800m to 6:10 Set 1:  Kick 300m to 6:20 100m Kick Choice on 2:30 2 x 50m Kick Choice on 1:15 4 x 25m Kick Choice on 0:35 50 Easy Set 2:  EN-1 1100m to 6:40 200 FS Pull, 200 FS … Continue reading →

Warm Up:  700m mix Set 1:  Kick 4 x 50m Kick Choice on 1:15 Set 2:  100’s – start/turn focus 7 x 100m on 2:15 50 Easy Set 3:  50’s 5 x 50m IM mix no FS on 1:45 Set … Continue reading →

Warm Up: 2 x 100 FS Pull 2 x 100 BK Fins Pull Kick: 10 x (25 kick, 25 swim, 25 swim 25 kick) on 1:05 Mix kick Pacing: 50m, 100m, 200m, 400m Set pace of 50m with for what … Continue reading →

approx 1700m

approx 1500m

Friday – noon Borden session Recovery level – 1400m 2 x 100 FS Pull 2 x 100 BK Fins 2 x 50 BR 2 x 50 FS Kick Fins 2 x 50 BK Kick 100 FS (~1:35) 4 x 50 … Continue reading →

Tues Noon – Borden session All below recovery level – 1050m 2 x 100 FS Pull 2 x 100 BK Fins 2 x 50 BR 4 x 50 FS 4 x 50 BK 2 x 50 FS Kick Fins 50 … Continue reading →

Banff Centre session Warm Up: 200 Pull FS 200 BK 200 BR 4 x 50 Kick Set 1: 4 x 100 FS on 1:45 50 Easy 4 x 100 BK on 2:00 50 Easy 3 x 100 IM on 2:00 … Continue reading →

Noon – 11:30 to 1:00pm session Warm Up: 800m mix swim/pull/kick Set 1:  Base Aerobic 4 x 100 FS on 1:45, swim 1:28-1:30 50 Easy kick, 50 Scull 4 x 100 BK on 2:15, swim 1:40-1:45 50 Easy kick, 50 … Continue reading →

Winter Session Start – return to M-W-F 0600 to 0700 Warm Up:  15 min to 6:15 Set 1: 2 x 200 on 4:00 2 x (2 x 100 on 15+sec) 4 x (50 on 10+sec) Set 2: 2 x 200 … Continue reading →

Last Holiday session. We return to our regular M-W-F 0600 to 0700 practices for the Winter session on Mon 9-Jan Warm Up:  900m 300 Pull Swim Mix 4 x (25 Kick IM, 25 Swim FS) 2 x (25 Drill FS, … Continue reading →

Warm Up: 800m Pull, Drill, Swim Kick mix Set 1: 200m Choice stroke (BK) Set 2: 100 FL-FS Kick solid 100 FL-FS Swim solid 200 Easy 100 BK Kick 100 BK solid 200 Easy 100 BR Kick 100 BR solid … Continue reading →

East Bayfield Pool Session Warm Up: 200 Pull FS 200 Fins BK 100 BR 100 FS 100  FS/BK mix Set 1:  FS 200 FS Pull 2 x 100 FS on 1:45 4 x 50 FS Descend on 1:00 (40 to … Continue reading →

Fins workout for load Warm Up:  800m Set 1:  Kick-Swim – with Fins 10 x 50m as ( [25 Kick-25 Swim], [25 Swim-25 Kick]) Each pair of 25’s on 1:00 Set 2: 150’s on 2:45 with fins 4 x (25BK-50FS-25BK-25FS-25BK) … Continue reading →

Special Holiday Practice #1 11:30-1:00pm Borden Pool Warm Up:  20 min Set 1: 5 x (25 drill, 25 swim on 1:15 – 25 FS, 25 BK on 1:15) Set 2: 10 x (25 Kick mix, 25 Swim mix) on 1:05 Set … Continue reading →

East Bayfield – Master Trojans session Warm Up: 400 FS Pull / BK Fins 200 Kick 100 Pull 200 Drill Main Set: 6 x 200 FS Max Speed on 10:00 DB 1-4 FS starting at 2:31 decaying to 2:39 #5 … Continue reading →

East Bayfield Session Warm Up: 400 Pull Swim Mix 200 Kick mix 400 IM Drill-Swim Mix Kick: 100 Kick 2 x 50 Kick 4 x (25 Sprint Kick, 25 Easy) 100 Easy Set 1: 4 x 100 IM on 2:00 … Continue reading →

Last Regular Schedule Fall Training Session Warm Up:  to 6:20 300 Pull Swim mix 4 x (50 kick, 50 Drill, 50 Swim) #1 FS, #2 BK, #3 BR, #4 FL 4 x (25 Build, 25 Easy) mix strokes repeat if … Continue reading →

East Bayfield 6:16am make up session (since Noon Swim at Borden is cancelled this week) Warm-Up and Set 1 & 2 by Marianne. Warm Up: 600 Pull Swim Mix 4 x (25 Kick IM, 25 Swim FS) 4 x (25 … Continue reading →

Wed 21-Dec is our last practice of our Fall Season. Remember that the facility doesn’t open until 0700 this week. So you must identify as a swimmer at the main door between 0545 and 0600. Special Holiday Practices start next Wednesday … Continue reading →

Warm Up:  to 6:13 200 Pull, 50 Kick, 50 Drill repeat Set 1:  Drills 25 FS Fist, 25 FS drag finger 25 BK 1-arm, 25 BK 3-3-3 Set 2: 200 IM, 10 sec rest, 50 FS solid, 30 sec rest … Continue reading →

Warm Up:  500 Mix Set 1:  EN-1  FS 200 FS Pull on 3:15 2 x 100 FS on 1:45 4 x 50 FS on 1:00 100 Kick on 2:30 2 x 50 Kick on 1:10 Set 2:  EN-1  BK 200 … Continue reading →

Warm Up: mix to 6:13 Set 1: 3 x (25 FL Kick, 25 Choice Kick) on 1:10 Set 2: 3 x through – 25 FS – 25 BK – 25 FS – 25 FL 25 FS – 25 BK – … Continue reading →

Warm Up: 400 Mix 3 x 50 Kick Set 1:  EN1 – EN2 Descend 4 x 50  FS Descend (44 sec to 36 sec) Set 2:  Key  – Lactic Acid Tolerance 4 x (100 FS All Out, 250 Recov) on … Continue reading →

Warm Up: 800m / 13 min Mix Set 1: 200m Fly kick – Fly Drill mix Set 2: 600 FS with every 4th length BK or BK with every 4th length FS on 1:00 rest 3 x 100 IM on 40 … Continue reading →

Warm Up:  600m 200 Pull FS / BK mix 4 x (25 Kick IM, 25 Swim FS) 2 x (25 Drill BK, 25 Swim BK) 2 x (25 Drill FS, 25 Swim FS) repeat if necessary Set 1:  minimum 10 … Continue reading →

1500m Time Trial for Steph Warm Up:  500m Mix 100m FS to set target initial pace of 1:35 Main Set: 1500m FS Goal – under 1:35/100 pace Attempt to pick up after 1000m Steph 23:15 … 1:33/100 pace – held … Continue reading →

Warm Up:  to 6:15 3 x (100 Pull, 50 Kick, 50 Swim) #1 FS, #2 BK, #3 BR Repeat if done early Set 1:  FS 1600m 400 FS on 8:00, min rest 30 sec (DB – 5:55) 2 x 200 … Continue reading →

Warm Up:  600m Mix Technique session:  Back to Breast IM turns Kick: 100 Kick 2 x 50 Kick 2 x (25 Sprint Kick, 25m Easy Kick) Set 1:  EN-1 to EN-2 Descend (#1 Stroke, #2 Solid, #3 Push) 3 x … Continue reading →

Warm Up:  to 6:15 200m Pull Mix 2 x 100 IM 100 Kick repeat Set 1: 3 x (25m FL Kick, 50m FS Fist) on 10 sec rest Set 2:  work starts and turns (100 IM, 25 FS) on 15 … Continue reading →

The pool has returned to normal operation. Warm Up:  to 0620 200 Pull Mix 4 x (25 Kick IM, 25 Swim FS) 2 x (25 Drill FS, 25 Swim FS) 4 x (25 Kick FS, 25 Swim IM) 2 x … Continue reading →

Warm Up:  500m Mix Set 1:  EN – 1 + Kick 4 x 100m IM on 2:00 4 x 50m Kick on 1:10 Set 2:  EN 1-2 Desc + Kick 4 x 100m FS on 1:45 Desc 1-4 4 x … Continue reading →

Warm Up:  15 min mix Pull, Kick, Drill, Swim Set 1:  (750m) 2 x thru { 200m IM on 4:00    100m FS on 2:00    50m Kick on 1:20 } 50 Easy Set 2:  (650m) 100m FS Medium to … Continue reading →

Warm Up:  Mix to 6:15 Set 1: 400 FS on 7:00 100 IM on 2:20 300 FS on 5:30 100 IM on 2:20 200 FS on 4:00 100 IM on 2:20 100 FS on 2:30 100 IM on 2:20 50 … Continue reading →

Warm Up:  600m Mix Kick: 4 x 50m Kick on 1:15 3 x (25m Sprint Kick, 25m Easy Kick) on 1:15 Set 1: 200m FS Pull with Kick Board Buoy and paddles on 3:15 200m BK Set 2:  EN-1 to … Continue reading →

Warm Up: 200m Pull Choice 2 x (25m Drill, 25m Swim) FS 2 x (25m Drill, 25m Swim) BK 4 x (25m Kick IM, 25m Swim FS) Repeat to 6:20 Set 1: 3 x (Overkick 12.5m, easy rest of 50m) … Continue reading →

Warm Up: 800m Mix Kick: 4 x 50m Kick on 1:15 2 x (25m Sprint Kick, 25m Easy Kick) on 1:15 Set 1:  Test Set 50m FS Repeats on 1:01 (i.e. go 1:00, 1:01, 1:02, 1:03 …) Each swim must … Continue reading →

Warm Up: 15 min 100 Pull 50 Fly 1-arm, 50 Full Fly, 50 Fly Fist 50 BK 1-arm, 50 BK 50 Kick Repeat from the top Set 1:  Kick (25m FL kick, 25m FS Kick) 3 min continuous Set 2:  … Continue reading →

Warm-Up:  15 min to 6:15 Set 1: 2 x (100 IM on 2:20, 100 FS on 2:00) 4 x (25m IM on 35sec, 25m FS on 30sec) IM:  FL-BK-BR-FL 200 FS (DB 2:45) 50 Easy Set 2: 2 x (100 … Continue reading →

Warm Up:  600m Set 1:  EN-1 (800m) + Kick (400m) 200 FS Pull on 15 sec rest (swim~3:00) 200 FS on 15 sec 2 x 50m Kick on 1:15 2 x (25m Sprint Kick, 25m Easy Kick) 200 BK Pull on … Continue reading →

Warm Up:  200m Pull Choice 4 x (50m IM Kick, 50m FS Swim) 4 x (50m FS Kick, 50m IM Swim) Set 1: 400m FS on 7:30 (DB 5:52) 4 x 100m IM on 2:10 (DB 1:35-1:40) 50 Easy Set … Continue reading →

Warm-Up:  600m Mix Kick:   (400m) 2 x 100m Kick on 15 sec 2 x 50m Kick on 15 sec 2 x (25m Sprint Kick, 25m Easy kick) on 15 sec Set 1:  EN-1  (400m) 4 x 100m IM on 15 … Continue reading →

Warm Up:  (800m) 4 x (50 Pull, 50 Kick, 50 Drill, 50 Swim) Order:  FS, BK, FL, BR Set 1: (1650m) 3 times through the following 200m on 4:30 150m on 3:20 100m on 2:20 50m on 1:10 50m Easy … Continue reading →

Issa Pare Roger Chabot Don Bauer plus posted BEAST Genevieve Charette and Past BEAST Pat Thompson as official Record Keeper Check out the video on the BEAST News page Details to follow …

Friday Team session cancelled due to ceremony.

Sunshine Coast University 50m Pool Warm Up:  1000m 300 FS Pull 300 BK Swim 100 FS Pull with paddles 100 BK Swim with paddles 100 FS Swim with paddles 100 BR Set 1:  1000m EN-1 200 IM 200 FS Pull … Continue reading →

Sunshine Coast University 50m Pool – Easy Warm-up / Pacing / Swim-down session Warm-Up:  1000m 200 FS Pull 200 BK Swim 100 FS Pull with paddles 100 BK Swim with paddles 100 FS Swim with paddles 100 BR 100 FS … Continue reading →

Final ‘work’ Taper session – Wed/Thurs will be Warm-up/Swim-Down plus a little pace only. Swam at the Sunshine Coast University 50m pool again and had the opportunity to watch the Aussie and French teams training again. Warm-Up:  1000m 300m FS … Continue reading →

Afternoon session at the Sunshine Coast University Pool In the water with the Aussie and French Teams Warm Up:  1000m Set 1:  Kick 4 x 50m Kick on 15 sec Set 2: EN-1 2 x 100m FS on 1:45, swim … Continue reading →

Ocean Session at the race beach in Noosa Moderate swell, but Ocean temp of only 71F (22C) Set 1:  Warm-up swim North to South – out – and back Set 2:  North to out half-way down, back in and out … Continue reading →

Brisbane Commonwealth Games Pool – Chandler Sleeman Centre Warm-up:  1000m Set 1: Kick 4 x 50m Kick on 15 sec Set 2:  EN-1 4 x 100m FS on 1:45, swim 1:30 100 Easy Set 3:  Race Pace (easier pattern) 200m … Continue reading →

Sunshine Coast University Pool (LCM) Warm Up:  1000 Set 1: Kick 4 x 50 Kick on 15 sec, target kick 1:00 Set 2:  EN-1 4 x 100m FS on 1:45, swim 1:30 100 Easy Set 3:  Race Pace  **key set** … Continue reading →

8 days out from the 1000m Ocean Race First session in the brand new 50m LC Sunshine Coast University Pool – where the Australian and French teams are training for the upcoming FINA World Cup in Singapore (Nov 4-5) – … Continue reading →

Short Ocean session at Maroochydore Beach (~25min) Very rough conditions with the prevailing SE wind and strong rips – cold too!

Warm Up:  1000m Set 1:  Kick 4 x 50 Kick on 15 sec rest Set 2:  EN-1 3 x 100 FS on 1:45, swim 1:30 200 FS on 3:15, swim 3:00 100 FS on 1:45, swim 1:30 300 FS, descend … Continue reading →

Rest Day

Morning – 80 km Hill bike ride Late Afternoon pool recovery session Warm-up:  1000 Set 1:  EN-1 200 FS Pull 200 FS Swim 4 x 50 FS on 1:00 100 Easy Set 2:  Kick 2 x 50 Kick on 15 … Continue reading →

Warm-up:  1000 Set 1:  Kick 4 x 50 Kick on 15 sec Set 2:  EN-1 to EN-2 Descend 6 x 100 FS on 1:45, descend 1:30 to 1:25 2 x 150m on 15 sec rest swum as (FL-BK-BR, BK-BR-FS) 100 … Continue reading →

Warm-Up:  1000 Set 1:  Kick 4 x 50 Kick on 15 sec rest Set 2:  EN-1 4 x 100 FS on 1:45, swim 1:30 200 IM Set 3:  Race Pace 200 FS on 3:15, swim <2:50 300 FS, swim <4:20 … Continue reading →

Maroochydore 50m outdoor pool Taper plan for Week 1 – 60% of pre taper volume/intensity W.U. 1000m Set 1:  Kick 4 x 50m Kick on 15 sec rest Set 2:  EN-1 4 x 100 FS on 1:45, swim <1:30 2 … Continue reading →

East Bayfield Pool Session   W.U. 900m   Set 1:  Kick 6 x 50m fin Kick on 1:00 Set 2:  EN-1 5 x 100 FS on 1:45, swim 1:30 or under 2 x 100 BK on 2:00, swim 1:45 3 … Continue reading →

W.U. 500m Set 1:  EN-1 5 x 100 FS on 1:45, swim 1:30 2 x 100 BK on 2:00, swim 1:45 Set 2:  Kick 4 x 50 Kick on 1:15 Set 3:  Race Pace 200 FS on 3:00, swim 2:45 … Continue reading →

75% Workout for cold recovery completion W.U. 600m Set 1:  Kick 4 x 50m Kick on 1:15 50 Easy Set 2:  EN-1 200 FS on 3:30, swim 3:00 2 x 100 FS on 1:45, swim 1:30 50 Easy 2 x … Continue reading →

Getting over a cold. Recovery Swim 1700m

W.U. 600m Set 1:  Kick 6 x 50m Kick choice on 1:15 50 Easy Set 2:  EN-1 4 x (25m IM, 75m FS) on 10 sec rest 3 x (50m IM, 100m FS) on 10 sec rest 50 Easy Set … Continue reading →

W.U. 600m Set 1:  Kick 6 x 50m Kick Choice on 1:10 50 Easy Set 2:  EN-1 Base Aerobic 3 x 100 FS on 1:45, Swim 1:30 2 x 100 BK on 2:00, Swim 1:45 3 x 100 IM on … Continue reading →

W.U. – 600m Set 1:  Kick 2 x 100m Kick Choice on 2:20 2 x 50m Kick Choice on 1:10 50 Easy Set 2:  EN-1 2 x ( – 50 FL, 100 FS, 10 sec rest – 50 BK, 100 … Continue reading →