Monthly Archives: July 2009

Summer WK 10 (cycle wk 2, Thurs)

Posted on 2009-07-30 by Don

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)

Posted on 2009-07-28 by Don

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)

Posted on 2009-07-25 by Don

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)

Posted on 2009-07-23 by Don

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)

Posted on 2009-07-21 by Don

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)

Posted on 2009-07-18 by Don

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)

Posted on 2009-07-16 by Don

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)

Posted on 2009-07-14 by Don

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)

Posted on 2009-07-11 by Don

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)

Posted on 2009-07-09 by Don

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)

Posted on 2009-07-07 by Don

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)

Posted on 2009-07-04 by Don

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)

Posted on 2009-07-02 by Don

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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