Monthly Archives: October 2012

Ocean Swim Session at Noosa Beach Part I:  in Full wet suit 300m Swim to ‘hidden’ beach 300m back 750m Swim around the Run-Swim-Run course Part II:  no wet suit 200m race pace swim from beach around markers Swim Down:  … Continue reading →

Sunshine Coast University Pool               Warm Up:  800m 3 x (100 FS Pull, 100 BK) 200 IM Drill Kick:  300m (100 Recov) 2 x (50 FS Kick, 50 BR Kick) on 1:30 2 x … Continue reading →

Ocean Swim at Maroochydore Beach Strong SE wind, with a longshore rip South to North – messy chop and waves. Bloody cold – even with a thin farmer-john Tri wetsuit on. Ocean Temp was recorded at 22C or 71.5F … … Continue reading →

Noon Session @ Borden (shorter than planned – but just the right intensity) (Chris, Don) 1 Week to Noosa Ocean 1000 Warm Up:  600m EN-1/2 FS: 1200m (200 Recov) 4 x 100 FS on 1:45, aim 1:30 (act 1:28, 1:26, … Continue reading →

Solo East Bayfield morning session (6:30-8:30 … 2 hrs!) Warm Up:  1000m 3 x (100 FS Pull, 100 BK Fins) 200 IM Drill 4 x (50 FS, 50 BK) Kick: 400m 4 x (25 k, 25 S, 25 S, 25 K) … Continue reading →

Noon Swim at Borden (Yves, Chris, Ian, Don) Warm Up:  800m Kick: 300m 6 x 50 Kick on 1:15 (no fins) FS, BR, BK, BR, FS, BR *** need to work on kick endurance *** Set 1:  EN-1 (500m, 100m Recov) … Continue reading →

Feeling pretty drained – needs to be a light recovery swim. Warm Up: 1000m Mix 300m Kick Swim Down:  100m

Final Hard Work Week before Noosa and Pan Pacific Games. Warm Up:  800m 3 x (100 Pull FS, 100 Fins BK) Mix paddles 200 IM Drills Kick: 300m (50 Recov) 6 x 50m Kick Mix (no fins) on 1:15 50 Easy … Continue reading →

2 Weeks today – Noosa Tri 1500m Relay Swim 1-hr Lane Swim @ Borden (4-5pm) Warm Up:  800m 3 x (100 FS Pull, 100 BK Fins) Mix paddles 200 IM Drills Kick: 300m 200 Kick Fins continuous 2 x 50 … Continue reading →

Noosa Ocean 1000 – 2-weeks today. Noon Lane Swim session – Borden Warm Up:  900m 3 x (100 FS Pull, 100 BK Fins) 200 IM Drills 100 BR Kick:  300m 200 FS Fin Kick 2 x 50 BR Kick EN-1: … Continue reading →

East Bayfield C.C. Pool Training Session 6:15-8:30 (Don + Rico) Warm Up:  800m 3 x (100 FS Pull, 100 BK Fins) mix in paddles 200 IM Drills Kick:  300m (50 Recov) 4 x 50m Fin Kick on 1:00 (FS, BK, … Continue reading →

One option for swimming is the East Bayfield Pool There are other pools in Barrie – Holly C.C. and Allandale R.C. – but I have only ever used East Bayfield when needed. The early morning 6:00am to 8:30am weekday sessions … Continue reading →

NO 6-7am training session for the ‘coach’ or civilian swimmers Replace with this noon swim. a.m. session had only 4 CF swimmers. Warm Up: 450m Set 1:  Kick (250) / Swim (500), (100 Recov)  3 x (50 FS Kick on 1:30, 100 FS … Continue reading →

Warm Up:  800m 3 x (100 FS Pull, 100 BK Fins) mix in paddles 200 IM Drill Kick:  300m 4 x 50m Fin Kick on 1:00 FS, BK, FL, FS 2 x 50m BR Kick on 1:15 EN-1:  1200m (200 … Continue reading →

As of  Monday 15-Oct-2012 PSP announcement, 1. CF Swim Training @ Borden CUT to two 1-hr sessions per week (Wed-Fri) – Monday sessions cancelled. Two hours per week of training for a CF National Sport!? Apparently the sessions are now … Continue reading →

Warm Up:  600m to 6:10 200 FS / BK Mix 4 x (25 Kick IM, 25 Swim FS) 4 x 25 1-arm Fly 100 BR Kick:  200m (50 Recov) 4-8 x 25 Kick IM seq on 15 sec No Fins 50 … Continue reading →

Warm Up:  600m 3 x (100 FS Pull, 100 BK Fins) Kick: 300m 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 Easy EN-1: 600m (50 Recov) 3 x 100 FS on 1:40 (tough … Continue reading →

Warm Up:  600m to 6:10 4 x (50 Drill, 50 Kick, 50 Swim) IM Seq Set 1:  Kick 300m (50 recov) 4 x 50m Fin Kick on 1:00 or 15 sec #1 FS, #2 BK, #3 FL, #4 Choice Alt 4 … Continue reading →

Warm Up: 800m 3 x (100 FS Pull, 100 BK Fins) 200 IM Drills – 50 1-arm FL Fins – 50 1-arm above water BK Fins – 50 BR – 50 1-arm Board FS Set 1 Kick: 300m 4 x … Continue reading →

Warm Up:  600m to 6:10 200 FS / BK mix 4 x 25 Kick IM seq, 25 Swim FS 100 BR 100 IM Drill Set 1 Kick: (200m, 50 Recov) 4-8 x 25m Kick on 10 sec rest Odd – … Continue reading →

Pool Temp down to a reasonable level. Warm Up:  800m 300 FS Pull 300 BK Pull with paddles 200 IM Drills Set 1 EN-1:  1200m 200 FS 200 FS Pull 200 FS Fins 200 BK 200 BK Pull 200 BK … Continue reading →

** Pool Temp far too hot for training ** W.U. 800m 300 FS Pull 300 BK Fins and Paddles 200 IM Drill Set 1:  EN-1 900m + Kick 300m (50 Recov) 3 x 100 FS on 1:45 #1 Pull, #2 Fins, … Continue reading →

Practice cancelled due to holiday.

Please take note – Monday’s practice is cancelled due to the Thanksgiving Holiday. Warm Up:  600m to 6:10 3 x (50 Swim, 50 Drill, 50 Kick, 50 Swim) #1 FS, #2 BK, #3 BR Kick:  3 x (2 x 25 … Continue reading →

Warm Up: 300 FS Pull 300 BK Fins Paddles 200 IM Drills Kick:  2 x 100 Fins Kick no board 4 x 50m Kick on 1:15 FS, BR, BK, BR EN-1: 5 x 200 FS on 3:15 #1 Swim (3:00), … Continue reading →

Warm Up:  600m to 6:10 200 FS / BK Mix 100 BR 25 L-Arm Board FS, 25 R-Arm Board FS, 50 FS 25 L-Arm BK Look, 25 R-Arm BK Look, 50 BK 50 Flying BR, 25 Goggle BR, 25 BR … Continue reading →

Warm Up: 300 FS 300 BK Fins / Paddles 200 IM Drills Kick: 2 x 100 Fin Kick 4 x 50 Board Kick mix Race Pace: 1000 200 FS Fast on 3:00, aim for 2:50 800 FS, active recovery for … Continue reading →

Warm Up:  600m to 6:10 200 FS Pull/Swim Mix 100 BK 100 BR 100 FS 25 BK, 25 BR, 25 BR, 25 FS Kick:  3 x (25 Kick, 25 Swim, 25 Swim, 25 Kick) #1 BK, #2 BR, #3 FS … Continue reading →