BEAST

Recovery Session

Don — Mon, 12 Mar 2012 10:00:20 +0000

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 4: 100’s

2 x 100m on 2:30

Set 5:

50 from Dive (deck not blocks of course)
3 x 25m from Dive

Swim Down 300m

Recovery Session 5

Don — Fri, 02 Mar 2012 11:00:35 +0000

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 you can hold for 400
Take 10-15s between each distance
If pace isn’t held, restart

25’s:

6 x (25m IM seq, rest, 25m FS)
solid fast strokes

Pacing:

50m, 100m, 200m, 400m

Swim Down

Recovery Session 4

Don — Wed, 29 Feb 2012 11:00:46 +0000

approx 1700m

Recovery Session 3

Don — Mon, 27 Feb 2012 11:00:00 +0000

approx 1500m

Recovery Session 2

Don — Fri, 24 Feb 2012 16:30:37 +0000

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 FS on 1:15 (~45s)
100 BK (~1:53)
4 x 50 BK on 1:15 (~55s)
100 Swim Down

Recovery Session 1

Don — Tue, 21 Feb 2012 16:30:41 +0000

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 Swim Down

Specifics WK 6/8 – Monday

Don — Mon, 16 Jan 2012 21:00:37 +0000

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
100 Easy

Set 2:

4 x 50 FS on 1:00
50 Easy
4 x 50 BK on 1:15
50 Easy
4 x 50 BR on 1:15
50 Easy
3 x 50 IM seq on 1:15

Swim Down:

50 Easy

Specifics WK 5/8 – Tuesday

Don — Tue, 10 Jan 2012 16:30:31 +0000

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 Scull
4 x 50 BR on 1:15, swim +/- 50sec

Set 2: Threshold

4 x 100 FS on 1:40, swim 1:20 – 1:22
50 Easy kick, 50 Scull
4 x 100 BK on 2:00, swim 1:32 – 1:38
50 Easy

Set 3:

5 x 50 FS on 1:00, swim <40

Swim Down: 50 Easy

Specifics WK 5/8 – Monday

Don — Mon, 09 Jan 2012 11:00:46 +0000

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 on 3:45
2 x (2 x 100 on 10+sec)
4 x 50 on 5+sec)

Specifics WK 4/8 – Friday

Don — Fri, 06 Jan 2012 04:46:31 +0000

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, 25 Swim FS)
2 x 25 Drill BK, 25 Swim BK)
100 BR
100 FS

Set 1: 600m

100 Kick Choice
4 x 50 Kick
2 x (25 Sprint Kick, 25 Easy Kick)
200 Easy

Set 2:

200 FS on 3:30
2 x 100 FS on 1:45
4 x 50 FS on 55 sec
50 Easy
200 IM on 4:00
2 x 100 IM on 2:00
4 x 50 IM on 60
50 Easy

Set 3:

4 x (25m IM Dive Sprint, 25 Easy)
4 x (25m IM Push Sprint, 25 Easy)

Swim Down:

200 Easy