Monthly Archives: September 2007

“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 →

“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 →

“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 →

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 →

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 →

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 →

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 →

Second swim of the season Warm-up – standard Drill Focused main sets … details not recorded

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 →