Monthly Archives: June 2012

Happy Canada Day for Sunday! The fitness centre will be operating on holiday schedule Monday 2-July. As such, Monday’s Team Practice is CANCELLED. Warm Up:  600m+ to 6:10 Set 1:  EN-1 1300m 400 FS with every 4th length BK on … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  EN-1 Ladder 4 x 25 FS on 30 (or 5sec) 4 x 50 on 1:10 (or 10 sec) #1 BK, 2 FS, 3 BR 4 FS 3 x 100 FS on 1:45 (or … Continue reading →

So, we are in week 5 of the summer program and starting another three week build followed by a down week. The focus remains on General Aerobic training. Warm Up:  600m+ to 6:10 Set 1:  EN-1 – ALL BASE AEROBIC … Continue reading →

End of Down Week – Time Trial Warm Up:  600m+ to 6:10 Set 1:  EN-1 200 FS Pull on 3:30 or 20 sec 2 x 100 IM on 2:00 or 15 sec 4 x 50 FS on 1:00 or 10-15sec … Continue reading →

Cycle Week 4/4 is DOWN in terms of volume and intensity. Warm Up:  600m+ to 6:10 Set 1:  EN-1 400 FS with every 4th length BK on 7:00 2 x (100 IM on 20 sec, 100 FS on 20 sec) … Continue reading →

This is our Down Week. Warm Up:  600m+ to 6:10 Set 1:  EN-1  1000m 2 x 50 FS on 15 sec 2 x 100 FS on 15 sec 200 FS Pull on 20 sec 200 FS on 20 sec quick … Continue reading →

This is the last session of the first 3 week build (so the hardest session). Next week will be a down week to allow for adaptions and recovery. Volume and intensity will be a touch below week 1. The second … Continue reading →

Warm Up:  600m+ Set 1:  Aerobic 50’s Challenge 50’s FS on 1:01, continue until to don’t finish the swim by 1:00 (eg Start on Red top, stop when you don’t finish by the next Red top First leave on Red Top, … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  EN-1  1300m (50m Recov) 400m FS on 7:00 or 20-30 sec rest option for every 4th length BK 50 or 100m BK on 2:00 300m FS Pull on 5:00 or 20-30 sec rest … Continue reading →

Warm Up:  600m (+) to 6:10 Set 1:  EN-1 500m 300m Continuous swum as 3 x (25m IM, 75m FS) on 5:15 2 x 50m FS on 1:00 to set EN-1 pace 100m FS @ EN-1 to set speed for … Continue reading →

Warm Up:  600m to 6:10 Set 1:  EN-1 1100m (100m Recov) 4 x 75 FS on 10 sec rest 100 IM on 15 sec rest 2 x 150 FS on 15 sec rest 100 IM on 15 sec rest 300 … Continue reading →

Warm Up:  600m to 6:10 Set 1:  Kick 300m (50 Recov) 100 Kick Choice on 2:30 4 x 50 Kick Choice on 1:15 50 Easy Set 2:  EN-1 1000m (50 Recov) 300 FS Pull on 5:00 (or 15 sec rest … Continue reading →

Warm Up:  800m to 6:10 Set 1:  EN-1 (1100) Base Aerobic mix (50m Recov) – to 6:32 300m FS with every 4th length BK on 5:00 (or cut distance) 3 x 100m FS Pull on 1:45 (or 15 sec) *focus … Continue reading →