Monthly Archives: December 2011

Fins workout for load Warm Up:  800m Set 1:  Kick-Swim – with Fins 10 x 50m as ( [25 Kick-25 Swim], [25 Swim-25 Kick]) Each pair of 25’s on 1:00 Set 2: 150’s on 2:45 with fins 4 x (25BK-50FS-25BK-25FS-25BK) … Continue reading →

Special Holiday Practice #1 11:30-1:00pm Borden Pool Warm Up:  20 min Set 1: 5 x (25 drill, 25 swim on 1:15 – 25 FS, 25 BK on 1:15) Set 2: 10 x (25 Kick mix, 25 Swim mix) on 1:05 Set … Continue reading →

East Bayfield – Master Trojans session Warm Up: 400 FS Pull / BK Fins 200 Kick 100 Pull 200 Drill Main Set: 6 x 200 FS Max Speed on 10:00 DB 1-4 FS starting at 2:31 decaying to 2:39 #5 … Continue reading →

East Bayfield Session Warm Up: 400 Pull Swim Mix 200 Kick mix 400 IM Drill-Swim Mix Kick: 100 Kick 2 x 50 Kick 4 x (25 Sprint Kick, 25 Easy) 100 Easy Set 1: 4 x 100 IM on 2:00 … Continue reading →

Last Regular Schedule Fall Training Session Warm Up:  to 6:20 300 Pull Swim mix 4 x (50 kick, 50 Drill, 50 Swim) #1 FS, #2 BK, #3 BR, #4 FL 4 x (25 Build, 25 Easy) mix strokes repeat if … Continue reading →

East Bayfield 6:16am make up session (since Noon Swim at Borden is cancelled this week) Warm-Up and Set 1 & 2 by Marianne. Warm Up: 600 Pull Swim Mix 4 x (25 Kick IM, 25 Swim FS) 4 x (25 … Continue reading →

Wed 21-Dec is our last practice of our Fall Season. Remember that the facility doesn’t open until 0700 this week. So you must identify as a swimmer at the main door between 0545 and 0600. Special Holiday Practices start next Wednesday … Continue reading →

Warm Up:  to 6:13 200 Pull, 50 Kick, 50 Drill repeat Set 1:  Drills 25 FS Fist, 25 FS drag finger 25 BK 1-arm, 25 BK 3-3-3 Set 2: 200 IM, 10 sec rest, 50 FS solid, 30 sec rest … Continue reading →

Warm Up:  500 Mix Set 1:  EN-1  FS 200 FS Pull on 3:15 2 x 100 FS on 1:45 4 x 50 FS on 1:00 100 Kick on 2:30 2 x 50 Kick on 1:10 Set 2:  EN-1  BK 200 … Continue reading →

Warm Up: mix to 6:13 Set 1: 3 x (25 FL Kick, 25 Choice Kick) on 1:10 Set 2: 3 x through – 25 FS – 25 BK – 25 FS – 25 FL 25 FS – 25 BK – … Continue reading →

Warm Up: 400 Mix 3 x 50 Kick Set 1:  EN1 – EN2 Descend 4 x 50  FS Descend (44 sec to 36 sec) Set 2:  Key  – Lactic Acid Tolerance 4 x (100 FS All Out, 250 Recov) on … Continue reading →

Warm Up: 800m / 13 min Mix Set 1: 200m Fly kick – Fly Drill mix Set 2: 600 FS with every 4th length BK or BK with every 4th length FS on 1:00 rest 3 x 100 IM on 40 … Continue reading →

Warm Up:  600m 200 Pull FS / BK mix 4 x (25 Kick IM, 25 Swim FS) 2 x (25 Drill BK, 25 Swim BK) 2 x (25 Drill FS, 25 Swim FS) repeat if necessary Set 1:  minimum 10 … Continue reading →

1500m Time Trial for Steph Warm Up:  500m Mix 100m FS to set target initial pace of 1:35 Main Set: 1500m FS Goal – under 1:35/100 pace Attempt to pick up after 1000m Steph 23:15 … 1:33/100 pace – held … Continue reading →

Warm Up:  to 6:15 3 x (100 Pull, 50 Kick, 50 Swim) #1 FS, #2 BK, #3 BR Repeat if done early Set 1:  FS 1600m 400 FS on 8:00, min rest 30 sec (DB – 5:55) 2 x 200 … Continue reading →

Warm Up:  600m Mix Technique session:  Back to Breast IM turns Kick: 100 Kick 2 x 50 Kick 2 x (25 Sprint Kick, 25m Easy Kick) Set 1:  EN-1 to EN-2 Descend (#1 Stroke, #2 Solid, #3 Push) 3 x … Continue reading →

Warm Up:  to 6:15 200m Pull Mix 2 x 100 IM 100 Kick repeat Set 1: 3 x (25m FL Kick, 50m FS Fist) on 10 sec rest Set 2:  work starts and turns (100 IM, 25 FS) on 15 … Continue reading →

The pool has returned to normal operation. Warm Up:  to 0620 200 Pull Mix 4 x (25 Kick IM, 25 Swim FS) 2 x (25 Drill FS, 25 Swim FS) 4 x (25 Kick FS, 25 Swim IM) 2 x … Continue reading →