Monthly Archives: September 2010

Aerobic / Technique Session Warm-Up: 1000m (to 6:00) 300m Pull FS/BK Mix 3 x (50 kick, 50 drill, 100 Swim) #1 FS, #2 BK, #3 BR FL:  50 kick, 50 Drill, 50 3-3-3 Additional Pull/Swim Mix strokes if done early Set 1: … Continue reading →

Warm-Up: (500m) 200m FS Pull 200m BK Swim with Fins 100m BR Set 1:  EN-1 (1000m FS, 300m Kick, 50 Recov) 300 FS, target 4:30-4:40 2 x 50m Kick 2 x 200m FS – one Pull, one Swim with Fins 2 … Continue reading →

Aerobic Session Warm-Up: 1000m (to 6:00) 200m Pull FS 100m Swim BK 4 x (25m Kick IM, 25m Swim FS) 100m Swim BR 4 x (25m Kick FS, 25m Swim IM) 4 x (25m Build FS, 25m Easy Mix) Set … Continue reading →

Warm-Up: (500m) 200m FS Pull 200m BK Swim with Fins 100m FS Swim Set 1:  EN-1 (800m FS, 300m Kick) 200 FS Swim, target 3:00-3:05 100m Kick 200m FS Pull, target 3:00 100m Kick 200m FS with Fins, target 2:45 … Continue reading →

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 circling lanes … Continue reading →

Warm-Up: (400m) 200m FS Pull 200m BK Swim with Fins Set 1:  EN-1 (500m) 5 x 100m FS – swim 1:30, go 1:45 Set 2: Weighted Sculling 4 x [ 2:00 vertical sculling with 10lb weight 100m FS 150m Kick with fins … Continue reading →

Aerobic Session Warm-Up: 1200m 4 x (50m Kick, 100m Pull, 150m Drill/Swim) Change stroke for each set of four. Do drills appropriate for the stroke. Set 1: 400m 8 x (50m Kick on 1:20 or 10 sec rest) Kick holding … Continue reading →

Warm-Up: (750m) 200m FS Pull 200m BK Swim with Fins 200m FS Swim with Fins 50m Dolphin kick 100m BR Set 1:  EN-1 (800m FS, 600m Kick) 2 x 100m Kick with Fins 3 x 100m FS – swim 1:30, … Continue reading →

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 at endurance … Continue reading →

Warm-Up: (500m) 200m FS Pull 200m BK Swim with Fins 100m FS Swim Set 1:  EN-1 (800m FS, 100m Kick) 4 x 50m on 0:55, target rest 10 sec 4 x 100m on 1:45,  target rest 15 sec 200m FS, target … Continue reading →

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 through all … Continue reading →

Warm-Up:   200 FS Pull 200 BK Swim with Fins Set 1:  EN-1 (1200m FS) 4 x 200m FS on 3:30 #1 Pull, #2, Swim, #3 Pull, #4 Swim 4 x 100m FS on 1:45, Descend 1-4 from 200m speed Swim 1:30, … Continue reading →

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 adding speed … Continue reading →

Warmup: 200m FS Pull 200m BK with fins 100m BR 100m FS kick 50m BR Kick Set 1 EN1 2250m: 3 x 300m FS, one each of Swim, Pull Fins 50 BK easy 3 x 200m FS, one each of Swim, Pull Fins 50 BK easy … Continue reading →

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 should be … Continue reading →

Warmup: 200m FS Pull 200m BK with fins 100m BR 2 x 50m kick Set 1 EN1: 4 x 200m FS on 3:30 [one each – Pull, Swim, Fins, Swim] 100 BK easy 2 x 50m Kick on 15 sec rest … 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 →

Warmup: 1100m – to 6:00 200 FS Pull 100 BK 4 x [25m Kick IM, 25m Swim FS] 100 BR 4 x [25m Kick FS, 25m Swim IM] 100 FS Swim nice and long 4 x [ 25 FS Build, 25 Easy] Set 1: … Continue reading →

First session of the 2010-2011 season. Important – take Note: The New Season Registration is this Saturday during the Borden Expo 1000-1400 Within-Call Training Session this Saturday 0830 – all with SFA/CPR-C please attend … esp. all CF personnel This … Continue reading →