Monthly Archives: July 2012

Warm Up:  600m+ to 6:10 Set 1: EN-1 1200m (200m Recov) 6 x 50 FS on 15 sec / 1:00 (3-Pull, 3-Swim) 3 x 100 FS on 15 sec / 1:45 (Pull-Swim-Pull) 100 BK Easy on 2:15 2 x 150 FS … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  EN-1 1000m (50m Recov) 4 x 200 FS on 20 sec (fast Group 3:20) #1 Pull, #2 Swim, #3 Fins, #4 Swim 200 IM Fins on 3:20 50 Easy Set 2:  Kick 400m … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  EN-1 1200m 200 FS Pull on 3:30 Breathing Every 4th arm stroke 4 x 25 Scull 200 FS on 3:30 4 x 25 1-Arm FS 4 x (25 IM seq, 75 FS) on … Continue reading →

Start of an 8-week Specifics Phase – adding more EN-2 Threshold Work and EN-3 Overload Warm Up:  600m+ to 6:10 Set 1:  EN-1 Base Aerobic for all 11oom 300 FS Pull on 5:00 / 20 3 x 100 BK on … Continue reading →

Down Week Finale – 800m Time Trial Warm Up:  600m+ to 6:10 Set 1:  EN-1 1000m 4 x 50 FS  on 1:00 (#1, 2 Pull) 4 x 100 FS on 1:45 (#1, 2 Pull) 2 x 100 BK on 2:00 … Continue reading →

Down Week Continued … Warm Up  600m+ to 6:10 Set 1:  EN-1 1400m + 200m Kick 400 FS with every 4th BK on 7:00 4 x 25m 1-arm FS – own pace R-arm down, L-arm back, with Board 100 Kick … Continue reading →

This is our Down Week for recovery and adaption. Warm Up:  600m+ to 6:10 Set 1: EN-1 1200m + 200m Kick 200 FS Pull on 3:30 100 Scull on 2:30 2 x 100 FS on 1:45 2 x 50 Kick … Continue reading →

Tired – so this final week 3 practice will be backed off a little. 800m FS TT set for next Friday. Warm Up:  600m+ to 6:10 Set 1:  EN-1 1200m 400 FS Pull on 6:45 / 20 2 x 100 … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  EN-1/2 Build – 50’s on 1:01 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 … Continue reading →

This is the challenge week. Warm Up:  600m+ to 6:10 Set 1:  EN-1 (600) / Kick Mix (350) 200 FS Pull on 3:30 or 20 100 IM on 2:00 or 15 4 x 50 Kick on 1:10 or 10 200 FS … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  EN-1 1400m 100 IM on 2:00 or 15 sec 100 FS on 1:45 or 15 sec 100 IM, 200 FS on 3:15 or 15 100 IM, 300 FS on 4:45 or 15 100 … Continue reading →

First swim after the 4 day layoff. Warm Up:  600m+ to 6:10 Set 1: EN-1 1400m 400 FS Pull on 6:45 or 20sec 100 BK on 2:15 or 20 400 FS 0n 6:30 or 15 100 BK on 2:00 or … Continue reading →

Monday practice Cancelled due to Canada Day