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Category Archives: Workouts
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Protected: Phase IV – WK 3 (cycle wk 3, Sat)
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Protected: Phase IV – WK2 (cycle wk 2, Sat)
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Protected: Phase IV – WK 2 (cycle wk 2, Thurs)
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Protected: Phase IV – WK 1 (cycle wk 1, Sat)
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Protected: Phase III – WK 10 (cycle wk 2, Sat)
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Protected: Phase III – WK 9 (cycle wk1, Thurs)
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Protected: Phase III – WK 8 (cycle wk 4, Sat)
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Phase III – WK 8 (cycle wk 4, Mon)
Taper Week 2 / 3 – Aerobic + Kick Noon session W.U. 700m mix 100m FS Kick 200m FS Swim 100m FS Kick 2 x 100m FS Swim 50m FS Kick 2 x 50m FS Swim 100m BK Kick 200m BK Swim … Continue reading
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Protected: Phase III – WK 7 (cycle wk 3, Sat)
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Phase III – WK 7 (cycle wk 3, Wed)
Taper Week 1/3 for Nationals Noon – kick / aerobic swim session Warm-up – 400m mix 3 x [100m kick, 200m swim FS] 3 x [50m kick, 100m swim FS] 2 x [100m kick, 100m swim BK] 3 x [50m … Continue reading
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Phase III – WK 7 (cycle wk 3, Mon)
Taper Week 1/3 Noon Swim Kick & Aerobic Session Warm-up – 400m mix 4 x [100m kick, 200m swim FS] 4 x [100m kick, 100m swim BK] Swim Down 200m Total 2600m
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Protected: Phase III – WK 6 (cycle wk 2, Sat)
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Protected: Phase III – WK 5 (cycle wk 1, Sat)
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Protected: Phase III – WK 4 (cycle wk 4, Sat)
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Protected: Phase III – WK 4 (cycle wk 4, session 2)
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Noon Swim – Wed
Aerobic / Drills / Recovery Session (~2,450m) 100 Easy Pull FS 200m (8 x 25) Pull FS for Max Distance Per stroke 100 Easy Swim BK 100 Pull BK 200m Fins kick (100 side, 50 Board, 50 Back) 5 x … Continue reading
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Protected: Phase III – WK 3 (cycle wk 3, session 3)
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Protected: Phase III – WK 1 (cycle wk 1, session 3)
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Protected: Phase II – WK 16 (taper wk 2, session 1)
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Protected: Phase II – WK 15 (taper 1, session 3)
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Protected: Phase II – WK 14 (cycle wk 3++, session 3)
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Protected: Phase II – WK 13 (cycle wk 3, session 3)
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Protected: Phase II – WK 12 (cycle wk 2, session 3)
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Protected: Phase II – WK 11 (cycle wk 1, session 3)
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Protected: Phase II – WK 6 (cycle wk 4, session 3)
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Protected: Phase II WK 5 (cycle wk 3, session 3)
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Fall WK 7 (cycle wk 3, Tues)
Aerobic Development Session Warm-Up: 1000/1400m Regular Group: Four times through the following: 25m Kick 25m Drill/Pull 50m Swim 25m Kick 25m Drill/Pull 50m Swim with order: FS, BR, BK, FL Then once through: 200m IM with long easy strokes Distance … Continue reading
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Fall WK 6 (cycle wk 2, Sat)
Aerobic Development Fins “Pyramid” Session Warm-Up: 1400m Regular Group: 7x200m Pull, Kick, Drill, Swim, Kick, Drill, Pull, Swim Mix Strokes, Stretch and take your time Focus on Stroke Technique and good Turns Brantford Swimmers – do less Alternate Warm-up: 1000m … Continue reading
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Fall WK 6 (cycle wk 2, Thurs)
Aerobic Development Session Warm-Up: 1000m Choice Strokes for the following: 200m Swim 200m Kick 200m Drill 200m Pull 200m Swim Set 1: 800m Aerobic Dev 4 x 200m FS on 3:30 *Cut Distance to get Min 15 sec rest* *Add … Continue reading
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Fall WK 6 (cycle wk 2, Tues)
Aerobic Development Session Warm-Up: 1000m/1200m 200-400m Swim/Pull FS – distance group do longer 4 x (50m Kick no board, 50m Pull, 50m Drill, 50m Swim) in reverse IM order Set 1: 800m / 1200m Aerobic Dev Main Group: 8 x … Continue reading
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Fall WK 5 (cycle wk 1, Sat)
Fins Aerobic Session – All Stroke Focus Warm-Up: 1400m 300-500m Building FS up to long relaxed storke 4 x (25m Kick IM, 25m Swim FS) 200m Drill-Swim IM 400 IM as 4 x (25m Kick IM, 75m Swim/Drill IM) 100-300m … Continue reading
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Fall WK 5 (cycle wk 1, Thurs)
Lactic Acid Production Session Warm-Up: 1200m 200m Pull or Swim FS 4 x (25m Kick IM, 25m Swim FS) 200m Pull or Swim BK 4 x (25m Kick FS, 25m Swim IM) 200m Drill Swim BR – FL 200m Drill-Swim … Continue reading
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Fall WK 5 (cycle wk 1, Tues)
First Week of our 2nd 4-Week Cycle Warm-Up: 1000/1400m Up to Five times through the following: 50m Pull FS 50m Drill IM seq 50m Kick IM seq 50m Swim IM seq OR 600m Building FS 400m Drill-Swim IM seq 400m … Continue reading
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Fall WK 4 (cycle wk 4, Sat)
Down Week – 10 x 100m FS Test Set Warm-Up: 1400m 500 to 1000m Choice strokes of Pull, Swim with Fins, Full Stroke. Group lead drill set working on FS – emphasizing single arm, stroke count, and 6-beat Set 1: … Continue reading
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Fall WK 4 (cycle wk 4, Thurs)
Lactic Acid Production Session Lactic Acid Production training is one of the gentler ones. The sprint segments should be swum fast but below your maximum speed. If you’ve figured out your splits for a 100m race, the lactic acid production … Continue reading
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Fall WK 4 (cycle wk 4, Tues)
Down Week! Aerobic Session KNOW YOUR PACE! This session is designed to get you to start figuring out what your swim pace is for various distances. You need to know your pace for 50’s and 100’s in the various strokes … Continue reading
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Fall WK 3 (cycle wk 3, Sat)
Main Group: Aerobic Technique / Fins Session As our numbers start picking up we are going to come to the point of swimming circles in lanes. Swimming circles will keep us ‘honest’ for sure and it is key that the … Continue reading
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Fall WK 3 (cycle wk 3, Thurs)
Warm-Up for ALL: 1200m 4 x (50m Kick, 100m Pull, 150m Drill/Swim) Change stroke for each set of four. Do drills appropriate for the stroke. Main Group: Aerobic Session Set 1: 400m 8 x (50m Kick on 1:20 or 10 … Continue reading
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Fall WK 3 (cycle wk 3, Tues)
Main Group: Aerobic Session It should be stressed that at this point in the season there is plenty of volume in our three swim sessions and that other aerobic activity should take place on the off days. Also, keep weights … Continue reading
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Fall WK 2 (cycle wk 2, Sat)
Main Group: Aerobic – Stroke Technique Fins Session At this point in the season, using finger or hand paddles will really help you dial in the strokes. Work on technique – make every stroke count. Warm-Up: 1500m Swim fives times … Continue reading
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Fall WK 2 (cycle wk 2, Thurs)
Main Group: Aerobic Oxygen Delivery Session Bring your fins for this Saturday’s session! At this point in the season, the focus is on stroke technique. Get them all dialed in now and they will be second nature when we start … Continue reading
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Fall WK 2 (cycle wk 2, Tues)
Main Group: Aerobic Oxygen Delivery Session Words of Wisdom from Cathie: Importance of getting in a decent warm-up before we start the work sets. And at this time of the season, the warm-up contains a good portion of our volume and … Continue reading
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Fall Wk 1 (cycle wk 1, Sat)
Warmup: 1600m 0645-0720am 4 * [ Pull 150m FS 1 arm FL 50m BK drill (3-3-3) 50m BR pull 50m BK kick 25m, FS swim 25m BR swim 50m ] Set # 1: Kick with Boards: 400m 0725-0735am 2 * … Continue reading
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Fall Wk 1 (cycle wk 1, Thurs)
Please take to heart the importance of the warm-ups. Try to get in by 5:30 and be in the water as soon as possible. This is especially important now with the intro new season. Most of the distance will be … Continue reading
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Fall WK 1 (cycle wk 1, Tues)
First session of the 2009-2010 season! Team Registration and Pay is on Saturday the CFB Borden Recreation Expo – 10am – 2pm Aerobic: Oxygen delivery session–we will be building on this work a lot this season New season, treat it … Continue reading
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Summer WK 10 (cycle wk 2, Thurs)
LAST PRACTICE of the 2008-2009 season – see you all on Tuesday 8Sep09. Enjoy the holiday! Anaerobic – Lactic Acid Tolerance Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m … Continue reading
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Summer WK 10 (cycle wk 2, Tues)
Week 1 – Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 300m Kick(6:02-6:09) … Continue reading
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Summer WK 9 (cycle wk 1, Sat)
Mix-Fins – Aerobic session Warm-Up: 1200m 200m Pull Choice 4 x (25m Kick IM, 25m Swim FS) 2 x (25m Fist FS, 25m Swim FS) 4 x (25m Kick FS, 25m Swim IM) 2 x (25m 3-3-3 BK, 25m Swim … Continue reading
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Summer WK 9 (cycle wk 1, Thurs)
Week 1 – Anaerobic – Lactic Acid Production Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills … Continue reading
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Summer WK 9 (cycle wk 1, Tues)
Week 1 – Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 400m Kick, … Continue reading
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Summer WK 8 (cycle wk 4, Sat)
Mix-Fins – Aerobic with Test Set Warm-Up: 1200m 200m Pull Choice 4 x (25m Kick IM, 25m Swim FS) 2 x (25m Fist FS, 25m Swim FS) 4 x (25m Kick FS, 25m Swim IM) 2 x (25m 3-3-3 BK, … Continue reading
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Summer WK 8 (cycle wk 4, Thurs)
Down Week – Light Anaerobic – Lactic Acid Production Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK (100m Pull, 100m Kick, 100m Swim) BR Set 1: 150m Kick, 300m Recovery … Continue reading
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Summer WK 8 (cycle wk 4, Tues)
Down Week – Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 400m Aerobic … Continue reading
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Summer WK 7 (cycle wk 3, Sat)
Fins – Long Aerobic – Fins (opt) Warm-Up: 1500m 200m Pull Choice 4 x (100m Pull, 100m Kick, 100m Swim) IM Seq 100m Pull FS-BK Set 1:250m Aerobic (7:03-7:08) 50m FS – to set pace for swimming an 800m 100m … Continue reading
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Summer WK 7 (cycle wk 3, Thurs)
Anaerobic – Lactic Acid Tolerance – a hard one! Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 200m (6:02-6:07) 4 x … Continue reading
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Summer WK 7 (cycle wk 3, Tuesday)
Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 500m Kick (6:02-6:14) 10 x … Continue reading
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Summer WK 6 (cycle wk 2, Sat)
Fins – Aerobic – Fins opt Warm-Up: 1500m 200m Pull Choice 4 x (100m Pull, 100m Kick, 100m Swim) IM Seq 100m Pull FS-BK The main set is 8 x 400m … each 400 is on 7min Set 1:800m Aerobic … Continue reading
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Summer WK 6 (cycle wk 2, Thurs)
Anaerobic – Lactic Acid Tolerance Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 200m Speed Dev (6:02-6:07) 4 x (12.5m Max … Continue reading
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Summer WK 6 (cycle wk 2, Tues)
Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 400m Kick (6:02-6:12) 8 x … Continue reading
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Summer WK 5 (cycle wk 1, Sat)
Fins – Aerobic – Fins opt Warm-Up: 1200m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills 4 x … Continue reading
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Summer WK 5 (cycle wk 1, Thurs)
Anaerobic – Creatine Phosphate, analactic practice Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 50m Kick, 150m Recovery (6:02-6:08) 4 x … Continue reading
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Summer WK 5 (cycle wk 1, Tues)
Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 500/600m Aerobic Dev (6:02-6:11) Distance … Continue reading
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Summer – WK 5 (cycle wk 1, Mon)
Aerobic Drills Warm-Up: 1000m 100m Pull FS 100m Pull BK 100m Pull BR 5 x 50m FS Stroke Technique with Paddles and Fins 5 x 50m BK Stroke Technique with Paddles and Fins 200m Kick Mix Set 1: 110m AEROBIC … Continue reading
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Summer – WK 4 (cycle wk 4 – Sat)
Fins – Aerobic Down Week Warm-Up: 1500m 200m Pull FS-BK Mix 4 x (50m Kick I.M., 50m Swim FS) 200m Pull FS-BR Mix 4 x (50m Kick FS, 50m Swim IM) 100m FS Drills 100m BK Drills 100m BR Swim … Continue reading
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Summer – WK 4 (cycle wk 4 – Thurs)
Down Week – Light Anaerobic – Lactic Acid Production Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 250m Kick (6:02-6:11) 5 … Continue reading
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Summer – WK 4 (cycle wk 4, Tues)
Down Week – Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 200m Kick, … Continue reading
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Summer – WK 3 (cycle wk 3 – Sat)
Fins Optional – Aerobic – Sprint Mix Warm-Up: 1500m 200m Pull FS-BK Mix 4 x (50m Kick I.M., 50m Swim FS) 200m Pull FS-BR Mix 4 x (50m Kick FS, 50m Swim IM) 100m FS Drills 100m BK Drills 100m … Continue reading
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Summer WK 3 (cycle wk 3, Thurs)
Anaerobic – Lactic Acid Tolerance Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 200m Speed Dev (5 min) 4 x (12.5m … Continue reading
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Summer WK 3 (cycle wk 3, Tues)
Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 600m Aerobic Dev (6:02 – … Continue reading
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Summer – WK 3 (cycle wk 3, Mon)
Aerobic Mix with Sprints Warm-Up: 400m 100m Pull FS 100m Pull BK 100m Pull BR 100m Swim with Fins and paddles mix FS/BK Set 1: 550m KICK 6 x 25m Dolphin Kick with fins on 45 sec (alt FS / … Continue reading
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Summer – WK 2 (cycle wk 2, Sat)
Fins Optional – Aerobic – Sprint Mix Warm-Up: 1500m 200m Pull FS-BK Mix 4 x (50m Kick I.M., 50m Swim FS) 200m Pull FS-BR Mix 4 x (50m Kick FS, 50m Swim IM) 100m FS Drills 100m BK Drills 100m … Continue reading
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Summer – WK 2 (cycle wk 2 – Thurs)
Anaerobic – Lactic Acid Tolerance Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 200m Aerobic Dev (4 min) 4 x 50m … Continue reading
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Summer – WK 2 (cycle wk 2, Tues)
Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 500m Aerobic Dev 5 x … Continue reading
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Summer Wk 2 (cycle wk 2, Monday)
Aerobic Mix Warm-Up: 500m 100m Pull FS 100m Pull BK 100m Pull BR 100m BK Drills with Fins 100m FS Drills with Fins Set 1: 500m AEROBIC (A3), 50m Easy 5 x 100m FS on 1:40, swim on 1:25 50m … Continue reading
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Summer – WK 1 (cycle week 1, Sat)
Fins – Aerobic – Sprint Mix Warm-Up: 1200m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills 4 x … Continue reading
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Summer – WK 1 (cycle wk 1 – Thurs)
Anaerobic – Lactic Acid Production Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 400m 8 x 50m Kick choice on 1:10 … Continue reading
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Summer – WK 1 (cycle wk 1 – Tues)
Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 600m 4 x (50m Kick … Continue reading
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Summer – WK 1 (cycle wk 1 – Mon)
Fins – Aerobic no pace session Warm-Up: 400m 100m Pull FS 100m Pull BK 100m Pull BR 2 x 50m Swim (FS, BK) Set 1: 200m 100m Swim FS 100m Swim (as 25’s of FL, BK, BR, FL) Set 2: … Continue reading
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Summer – Recovery Week from Nationals (session 3)
Fins – Aerobic Mix session Warm-Up: 1500m 200m Pull FS 4 x (50m Kick I.M., 50m Swim FS) 200m Pull BK 4 x (50m Kick FS, 50m Swim IM) 100m FS Drills 100m BK Drills 100m BR Swim Set 1: … Continue reading
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Summer – Recovery Week from Nationals (session 2)
Aerobic Mix session Warm-Up: 1200m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills 200m Swim Mix Set 1: … Continue reading
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Summer – Recovery Week from Nationals (session 1)
Aerobic Mix session Warm-Up: 800m 3 * (50 Pull, 50 Kick, 50 Drill, 50 Swim) for FL, BK, BR 200 Pull as 2 x (FS-BK-FS-BR) Set 1: 400m 3 x 50m Kick with Board on 1:05, 1:10, 1:15 50m Easy … Continue reading
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Make-up Workout
As I missed today’s workout due to getting stuck in the snow drift on my driveway, I did the following at the noon swim: Warm-up 1300m: 3 x 100m Pull as 100 each of FS, BK, BR 4 x (25m … Continue reading
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Protected: Winter – Wk 30 (cycle week 1, session 3)
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2009 Masters Swimming Ontario Championships
Nepean hosted a fantastic meet at their Sportsplex and the small BEAST Team enjoyed great success. The meet also saw Alex Baumann’s return to competitive swimming, in my age group no doubt. Click to read an article on Alex from the … Continue reading
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Winter – Wk 19 (cycle week 4, session 2)
Sorry … I was sick and missed this session … if anyone has the details, let me know and I’ll post.
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Fall – Week 18 (cycle week 3, session 2)
Practice Cancelled – Happy New Year’s Day.
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Fall – Week 17 (cycle week 2, session 2)
Practice Cancelled – Merry Christmas!
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Fall – Week 16 (cycle week 1, session 3)
Practice cancelled unnecessarily due to a snow storm on the previous day.
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Fall – Week 11, session 1
Practice cancelled due to Remembrance Day.
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Fall WK 4 (cycle wk 4, Sat)
“Down week” – Monster Flipper Workout – Session (3 of 3) WARM-UP 1050m 200 FS (drills and swim) – 100 BK (drills and swim) – 50 BK kick 200 FS (drills and swim) – 100 FLY (drills and swim) – … Continue reading
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Fall WK 4 (cycle wk 4, Thurs)
“Down week” – Creatine Phosphate Training – Session (2 of 3) WARM-UP 1200m 100 Pull FS 2 x (fist – s – straight – s shark s) FS 4 x (kIM 25m – sFS 50m) 100 BK, 100 FS MAIN … Continue reading
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Fall WK 4 (cycle wk 4, Tues)
“Down week” – Aerobic Training – Session (1 of 3) WARM-UP 950m 200 Pull FS 3 x 100m, 3 x 75m, 3 x 50m, 3 x 25m 1st run through – FS – Mix 2nd run through – Drill – … Continue reading
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Fall – WK 2 (cycle wk 2, Sat)
Long Aerobic – Fins Warm-Up: 1000m 200m Pull with paddles 4 x (50m kick, 50m swim) IM sequence but not fins for BR 200m Drills 200m Pull Mix Set 1:1300m Fins Aerobic, 50m Recovery 4 x 100 (25m FL, 75m … Continue reading
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Fall – WK 2 (cycle wk 2, Thurs)
Aerobic Lactic Threshold Warm-Up: 1100m 200m Pull 2 x [200m Drill {FS, BK}, 25m kick, 100m Mix {FL, BK, BK, BR}, 25m kick] 200m Pull Mix Set 1:100m Heart-Rate Riser 4 x 25m Build to Sprint FS with short rest … Continue reading
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Fall – WK 2 (cycle wk 2, Tues)
Aerobic – Short Rest 50’s Warm-Up: 700m 200m Pull FS-BK 2 x [4 x (25m kick IM, 50m swim IM)] 3 x [(25m drill IM, 25m swim FS), (25m drill FS, 25m swim IM)] Set 1:750m Aerobic Base 3 x … Continue reading
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Fall – WK 1 (cycle wk 1, Sat)
First Saturday practice – followed by the CFB Borden Recretion Expo BEAST Sign-up Aerobic – base training – Fins Option Warm-Up: 900m 200m FS Pull Choice 4 x (25m Kick IM, 25m swim FS) 100m Pull Choice 4 x (25m … Continue reading
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Fall WK 1 (cycle wk 1, Thurs)
Second swim of the season Warm-up – standard Drill Focused main sets … details not recorded
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Fall – WK 1 (cycle wk 1, Tues)
First Practice of the 2007-2008 season – second year of coaching by Cathie Bass Aerobic – base training Warm-Up: 700m 200m Pull Choice 4 x (25m Kick, 25m Drill, 25m swim) in IM Sequence 4 x (25m FS, 25m BK) … Continue reading
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