Monthly Archives: November 2011

Warm Up:  500m Mix Set 1:  EN – 1 + Kick 4 x 100m IM on 2:00 4 x 50m Kick on 1:10 Set 2:  EN 1-2 Desc + Kick 4 x 100m FS on 1:45 Desc 1-4 4 x … Continue reading →

Warm Up:  15 min mix Pull, Kick, Drill, Swim Set 1:  (750m) 2 x thru { 200m IM on 4:00    100m FS on 2:00    50m Kick on 1:20 } 50 Easy Set 2:  (650m) 100m FS Medium to … Continue reading →

Warm Up:  Mix to 6:15 Set 1: 400 FS on 7:00 100 IM on 2:20 300 FS on 5:30 100 IM on 2:20 200 FS on 4:00 100 IM on 2:20 100 FS on 2:30 100 IM on 2:20 50 … Continue reading →

Warm Up:  600m Mix Kick: 4 x 50m Kick on 1:15 3 x (25m Sprint Kick, 25m Easy Kick) on 1:15 Set 1: 200m FS Pull with Kick Board Buoy and paddles on 3:15 200m BK Set 2:  EN-1 to … Continue reading →

Warm Up: 200m Pull Choice 2 x (25m Drill, 25m Swim) FS 2 x (25m Drill, 25m Swim) BK 4 x (25m Kick IM, 25m Swim FS) Repeat to 6:20 Set 1: 3 x (Overkick 12.5m, easy rest of 50m) … Continue reading →

Warm Up: 800m Mix Kick: 4 x 50m Kick on 1:15 2 x (25m Sprint Kick, 25m Easy Kick) on 1:15 Set 1:  Test Set 50m FS Repeats on 1:01 (i.e. go 1:00, 1:01, 1:02, 1:03 …) Each swim must … Continue reading →

Warm Up: 15 min 100 Pull 50 Fly 1-arm, 50 Full Fly, 50 Fly Fist 50 BK 1-arm, 50 BK 50 Kick Repeat from the top Set 1:  Kick (25m FL kick, 25m FS Kick) 3 min continuous Set 2:  … Continue reading →

Warm-Up:  15 min to 6:15 Set 1: 2 x (100 IM on 2:20, 100 FS on 2:00) 4 x (25m IM on 35sec, 25m FS on 30sec) IM:  FL-BK-BR-FL 200 FS (DB 2:45) 50 Easy Set 2: 2 x (100 … Continue reading →

Warm Up:  600m Set 1:  EN-1 (800m) + Kick (400m) 200 FS Pull on 15 sec rest (swim~3:00) 200 FS on 15 sec 2 x 50m Kick on 1:15 2 x (25m Sprint Kick, 25m Easy Kick) 200 BK Pull on … Continue reading →

Warm Up:  200m Pull Choice 4 x (50m IM Kick, 50m FS Swim) 4 x (50m FS Kick, 50m IM Swim) Set 1: 400m FS on 7:30 (DB 5:52) 4 x 100m IM on 2:10 (DB 1:35-1:40) 50 Easy Set … Continue reading →

Warm-Up:  600m Mix Kick:   (400m) 2 x 100m Kick on 15 sec 2 x 50m Kick on 15 sec 2 x (25m Sprint Kick, 25m Easy kick) on 15 sec Set 1:  EN-1  (400m) 4 x 100m IM on 15 … Continue reading →

Warm Up:  (800m) 4 x (50 Pull, 50 Kick, 50 Drill, 50 Swim) Order:  FS, BK, FL, BR Set 1: (1650m) 3 times through the following 200m on 4:30 150m on 3:20 100m on 2:20 50m on 1:10 50m Easy … Continue reading →

Issa Pare Roger Chabot Don Bauer plus posted BEAST Genevieve Charette and Past BEAST Pat Thompson as official Record Keeper Check out the video on the BEAST News page Details to follow …

Friday Team session cancelled due to ceremony.

Sunshine Coast University 50m Pool Warm Up:  1000m 300 FS Pull 300 BK Swim 100 FS Pull with paddles 100 BK Swim with paddles 100 FS Swim with paddles 100 BR Set 1:  1000m EN-1 200 IM 200 FS Pull … Continue reading →