Monthly Archives: September 2009

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 →

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 →

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 →

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 →

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 →

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 →

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 →

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 →

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 →

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 →