Monthly Archives: December 2012

CANCELLED – POOL CLOSED due to ABSENT STAFF Nice – 1 hour drive – $8.20 in fuel – for nothing – and the lost chance to swim in Barrie from 0600 to 0830. (NOT) Happy New Year’s Eve session

Borden 11:00-1:oopm Target:  EN-1 1000, LAP 200, Power 50, LA Tol 350, Recov 450 Warm Up:  700m+ EN-1:  600 4 x 50 Kick on 1:15 4 x 100 SP or IM on 2:00 LAP:  200 (200 Recov) 2 x (25 FS Sprint, 25 … Continue reading →

Borden session – 11:00-1:00 PM Target:  EN-1 1000 , EN-2 600, LAP 300, LA Tol 250, Recov 400 Warm Up:  700m+ EN-1 400, Kick 200,  EN-2 600: 2 x 100 FS Pull on 1:45 (1:23, 1:25) 6 x 50 FS on 55sec, swim … Continue reading →

East Bayfield session – 6:00-8:30am Target:  EN-1 1000 , EN-2 600, LAP 300, LA Tol 250, Recov 400 Warm Up:  700m 100 Pull FS 100 BK Pull 100 FS Fins 100 BK Fins 200 IM Drills 2 x (25 FS, 25 Bk) … Continue reading →

First of two weeks – focus on increased Endurance training. With Holidays – regular Monday practice shifted to Sunday East Bayfield 12:30-1:30 (only one hour) Target:  EN-1 1000, LAP 200, Power 50, LA Tol 350, Recov 450 Warm Up:  400 … Continue reading →

Target: 900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov Warm Up: 600m (EN-1) EN-1, Kick: 500m + EN-2 100m 4 x 50 FS on 55 sec 3 @ EN-1, 1 @ EN-2 2 x 25 … Continue reading →

Borden Target:  EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 – FS focus Warm Up:  600m EN-1 Kick:  800m 3 x 50 FS Pull on 55sec 3 x 50 FS on 1:00 2 x 50 FS Kick on 1:15 … Continue reading →

East Bayfield early morning  – with Rico Target:  recovery swim Warm Up:  600m 100 FS Pull 100 BK Pull 100 FS Fins + Paddles 100 BK Fins + Paddles 200 IM Drills Kick:  300m 2 x 50 FS Kick with … Continue reading →

Target:  EN-1 950, LAP 250, Power 50, LA Tol 200, Recov 450 Warm Up:  600m 100 Pull FS 100 Pull BK 100 FS Fins+Paddles 100 BK Fins+Paddles 200 IM Drills EN-1 Kick:  800m 3 x 100 FS on 1:40 – … Continue reading →

The CFB Borden pool will be closed for a few days over the holidays. Here’s a link to the Buell Pool Schedule. And here’s a link to the City of Barrie Pool’s Holiday Schedule.

2nd Sprint Focus week in the first four week cycle Target:  900 EN-1, 100 EN-2, 150 LAP, 50 Power, 350 LA Tol, 450 Recov Warm Up:  600m+ Kick:  200m 100 Kick Choice Continuous on 20 50 Kick on 15 2 … Continue reading →

Target:  900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov Warm Up: 600m  (EN-1) 150 FS Pull 150 BK Fins 200 IM Drills 2 x (25 FS, 25 BK) EN-1, Kick:  500m + EN-2 100m 4 x … Continue reading →

East Bayfield early morning session. Target:  EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 – FS focus Warm Up:  600m 150m FS Pull 150 BK Fins 200 IM Drills 2 x (25 FS, 25 BK) EN-1 Kick:  … Continue reading →

Target:  900 EN-1, 300 EN-2, 200 LAP, 100 Power, 400 Recov Warm Up:  500m EN-1: 500m Twice through the Following – Choice Stroke 2nd time 15 sec rest per item: – 50 Scull – 50 FS Drill – 50 FS … Continue reading →

Target:  EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 Warm Up:  600m 150m FS Pull 150 BK Fins 200 IM Drills 2 x (25 FS, 25 BK) EN-1 Kick:  800m 2 x 100 FS Pull on 1:45 … Continue reading →

Specifics Start – Week 1 Target:  900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov Warm Up: 400m  (EN-1) + 200 Extra 150 FS Pull 150 BK Fins 200 IM Drills 2 x (25 FS, 25 … Continue reading →

Target 2200m – 900 EN-1, 400 EN1-2, 200 LAP, 100 Power, 300 EN-3, 300 Recov (Cut Power and LA Tol sets – not up to it) Warm Up:  400m EN-1 mix choice EN-1, EN1-2, Kick Combo (1050) 100 SP on … Continue reading →

East Bayfield 6:30am 1900m Target – 1000 EN-1, 150 LAP, 150 Power, 300 EN-3 Warm Up: 800m Mix Kick EN-1 600m 2 x 50 FS Pull on 1:00 2 x 50 FS on 1:00 4 x 25 FS Kick on 1:00 … Continue reading →

1900m Target – 900m EN-1, 400 EN1-2 Desc, 200 LAP, 100 Power, 300 Recov Warm Up:  600m EN-1 100 FS Pull 100 BK Fins 2 x (25 FS Fins, 25 BK Fins) 2 x (25 FS, 25 BK) 200 IM … Continue reading →

1900m Target – 1000 EN-1, 150 LAP, 150 Power, 300 EN-3, 300 Recov (Chris, Andrea, Yves, Don) Warm Up:  400m EN-1 choice mix – 100 FS Pull – 100 BK Fins – 2 x (25 FS Fins, 25 BK Fins) … Continue reading →

2100m Target Warm Up:  400m EN-1 100 FS Pull 100 BK Fins 100 BR 100 FS Kick:  300m @ EN-1 4 x 25 FS Kick Medium on 45 sec 4 x 25 BK Kick Medium on 45 sec 2 x … Continue reading →