Monthly Archives: January 2013

Specifics – WK8/13 Endurance – Fri

Posted on 2013-01-31 by Don

Borden noon – BK Peak Session for the week Target: 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov Warm Up: 500 EN-1 + Kick: 750 3 x 100 BK on 2:00 5 x 50 BK on 1:05 … Continue reading →

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Specifics – WK8/13 Endurance – Thurs

Posted on 2013-01-31 by Don

Borden Noon session – FS Focus – with Yves Target: 750 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov Warm Up: 500m EN-1/2: 800m 7 x 50 FS on 1:00, 4-Pull, 3-Swim 42sec+ 3 … Continue reading →

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Specifics – WK8/13 Endurance – Wed

Posted on 2013-01-30 by Don

Borden – Noon – IM Session Target: 750 EN-1, 200 EN-1/2, 500 EN-2, 100 LAP, 200 Recov Warm Up: 500m EN-1 + Kick: 750 2 x 100 FS Pull on 1:45 2 x 100 BK Fins on 1:55 3 x … Continue reading →

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Specifics – WK8/13 Endurance – Tues

Posted on 2013-01-29 by Don

East Bayfield 6:30am – FS – Peak Session for the week Target: 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov Warm Up: 500 EN-1 + Kick: 750 3 x 100 FS on 1:45 (1:25-1:27) 5 x 50 FS … Continue reading →

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Specifics – WK8/13 Endurance – Mon

Posted on 2013-01-28 by Don

2nd week of Endurance focus in the 2nd 4-week Specifics Cycle Borden Noon Swim – BK Focus Target: 700 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov Warm Up: 500m EN-1/2: 800m 6 x … Continue reading →

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Specifics – WK7/13 Endurance – Fri

Posted on 2013-01-25 by Don

Borden noon – BK Peak Session for the week Target: 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov Warm Up: 500 EN-1 + Kick: 750 3 x 100 BK on 2:00 1:38 5 x 50 BK on 1:05 45-47 8 x 25 … Continue reading →

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Specifics – WK7/13 Endurance – Thurs

Posted on 2013-01-24 by Don

East Bayfield early morning session – FS Focus Target: 750 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov Warm Up: 500m EN-1/2: 800m 7 x 50 FS on 1:00, 4-Pull, 3-Swim 42sec+ 3 x 50 … Continue reading →

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Specifics – WK7/13 Endurance – Wed

Posted on 2013-01-23 by Don

Borden – Noon – IM Session Target:  750 EN-1, 200 EN-1/2, 500 EN-2, 100 LAP, 200 Recov Warm Up:  500m EN-1 + Kick: 750 2 x 100 FS Pull on 1:45 2 x 100 BK Fins on 1:55 3 x … Continue reading →

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Specifics – WK7/13 Endurance – Tues

Posted on 2013-01-22 by Don

Wasaga Beach RecPlex Pool – FS  – Peak Session for the week Target:  750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov Warm Up:  500 EN-1 + Kick: 750 3 x 100 FS on 1:45 (1:25) 5 x … Continue reading →

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Specifics – WK7/13 Endurance – Mon

Posted on 2013-01-21 by Don

Start of 2 weeks of more Endurance focus in the 2nd 4-week Specifics Cycle Target:  700 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA  Tol, 300 Recov BK Focus Warm Up:  500m EN-1/2:  800m 6 x 50 … Continue reading →

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Specifics – WK6/13 Sprint – Fri

Posted on 2013-01-18 by Don

BK main LA Tol session – noon Borden – last session of 2nd 2 week Sprint Cycle Target: 600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov Warm Up: 500m EN-1 + Kick: 600m 2 x 50 FS … Continue reading →

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Specifics – WK6/13 Sprint – Thurs

Posted on 2013-01-17 by Don

Borden Noon – FS Focus Target: 700 EN-1, 100 EN1/2, 200 LAP, 50 Power, 200 LA Tol, 300 Recov Warm Up: 500m EN-1 + Kick + EN1/2: 700m + 100m 6 x 50 FS (2x Pull, 2x Full, 2x Build) 4 x 25 IM seq Kick … Continue reading →

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Specifics – WK6/13 Sprint – Wed

Posted on 2013-01-16 by Don

6am East Bayfield session – IM Day with no LA Tol Target: 800 EN-1, 200 EN-2, 150 LAP, 100 Power, 200 Recov Warm Up: 500m EN-1 + Kick: 800 2 x 100 FS on 1:45 2 x 100 BK on … Continue reading →

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Specifics – WK6/13 Sprint – Tues

Posted on 2013-01-15 by Don

FS LA Tol Day Target:  600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov = 1525 Warm Up:  500m EN-1 + Kick:  600m 8 x 50 FS 1:00 4x Pull, 4x Full Stroke 2 x 50 FS Kick on 20 … Continue reading →

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Specifics – WK6/13 Sprint – Mon

Posted on 2013-01-14 by Don

2nd Week of Sprint in the 2nd 4-week cycle TARGET:  800 EN-1, 100 EN1/2, 150 LAP, 50 Power, 200 LA Tol, 300 Recov Warm Up:  500m *stiff and tired after racing Saturday EN-1, EN1/2, Kick: 900 6 x 50 IM seq … Continue reading →

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Specifics – WK5/13 Sprint – Fri

Posted on 2013-01-11 by Don

BK main LA Tol session – noon Borden Target:  600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov Warm Up:  500m EN-1 + Kick: 600m 2 x 50 FS on 1:00 2 x 50 BK on 1:05 2 … Continue reading →

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Specifics – WK5/13 Sprint – Thurs

Posted on 2013-01-10 by Don

East Bayfield early morning session – FS Focus + Blocks Target:  700 EN-1, 100 EN1/2, 150 LAP, 50 Power, 200 LA Tol, 300 Recov Warm Up:  500m EN-1 + Kick + EN1/2:  700m + 100m 6 x 50 FS (2x Pull, 2x … Continue reading →

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Specifics – WK5/13 Sprint – Wed

Posted on 2013-01-09 by Don

IM Day with no LA Tol Target:  750 EN-1, 200 EN-2, 150 LAP, 100 Power, 200 Recov Warm Up:  500m EN-1 + Kick: 750 2 x 100 FS on 1:45 100 BK on 2:00 2 x 100 IM on 2:00 … Continue reading →

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Specifics – WK5/13 – Sprint – Tues

Posted on 2013-01-08 by Don

FS LA Tol Day Target:  600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov = 1525 Workout Duration:  1:20 Warm Up:  500m 100 FS Pull 100 BK Fins Paddles 200 IM Drills 2 x (25 FS, 25 BK) … Continue reading →

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Specifics – WK5/13 Sprint – Mon

Posted on 2013-01-07 by Don

This week starts the 2nd 4-week cycle in the Specifics phase. The 4-week cycle consists again of 2 weeks of sprint focus and then 2 weeks with a bit more emphasis on endurance. Return to regular 1.5 hour “Noon Lane … Continue reading →

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Specifics – WK4/13 Endurance – Fri

Posted on 2013-01-04 by Don

Target:  1000 EN-1, 200 LAP, 50 Power, 350 LA Tol, 450 Recov Warm Up:  700m EN-1 + Kick: 700 + 300 Perfect Stroke! 2 x { – 25 FS/SP on 15 – 2 x 50 FS/SP on 20 – 2 … Continue reading →

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Specifics – WK4/13 Endurance – Thurs

Posted on 2013-01-03 by Don

East Bayfield – 6:00am session Target:  900 EN-1, 600 EN-2, 150 LAP, 50 Power, 400 Recov Warm Up:  700m+ EN-1 / Kick: 900m (50 Recov) 2 x 50 FS Kick on 15 sec 2 x 25 FS Kick on 15 sec 3 … Continue reading →

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Specifics – WK4/13 Endurance – Wed

Posted on 2013-01-02 by Don

According to the published “PSP Fitness and Sports Christmas and New Years Schedule 2012-2013”, today Wed 2-Jan-2013 had Lane Swim 1100-1300. Unfortunately, the staff’s schedule had guards starting at 1130 … so we had the pleasure of standing in the showers … Continue reading →

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New Years Day 2013

Posted on 2013-01-01 by Don

Pools Closed – no swimming

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