Monthly Archives: January 2012

Banff Centre session Warm Up: 200 Pull FS 200 BK 200 BR 4 x 50 Kick Set 1: 4 x 100 FS on 1:45 50 Easy 4 x 100 BK on 2:00 50 Easy 3 x 100 IM on 2:00 … Continue reading →

Noon – 11:30 to 1:00pm session Warm Up: 800m mix swim/pull/kick Set 1:  Base Aerobic 4 x 100 FS on 1:45, swim 1:28-1:30 50 Easy kick, 50 Scull 4 x 100 BK on 2:15, swim 1:40-1:45 50 Easy kick, 50 … Continue reading →

Winter Session Start – return to M-W-F 0600 to 0700 Warm Up:  15 min to 6:15 Set 1: 2 x 200 on 4:00 2 x (2 x 100 on 15+sec) 4 x (50 on 10+sec) Set 2: 2 x 200 … Continue reading →

Last Holiday session. We return to our regular M-W-F 0600 to 0700 practices for the Winter session on Mon 9-Jan Warm Up:  900m 300 Pull Swim Mix 4 x (25 Kick IM, 25 Swim FS) 2 x (25 Drill FS, … Continue reading →

Warm Up: 800m Pull, Drill, Swim Kick mix Set 1: 200m Choice stroke (BK) Set 2: 100 FL-FS Kick solid 100 FL-FS Swim solid 200 Easy 100 BK Kick 100 BK solid 200 Easy 100 BR Kick 100 BR solid … Continue reading →

East Bayfield Pool Session Warm Up: 200 Pull FS 200 Fins BK 100 BR 100 FS 100  FS/BK mix Set 1:  FS 200 FS Pull 2 x 100 FS on 1:45 4 x 50 FS Descend on 1:00 (40 to … Continue reading →