Monthly Archives: February 2013

Rest Day

WU 500 EN-1 4 x 50 FS on 1:00 @ EN-1 4 x 50 FS on 1:00 Desc 2 x 50 FS Kick on 20 sec Repeat above for BK LA Tol: 75 FS for time, 150 Easy 50 FS … Continue reading →

Target: 750 EN-1, 200 EN-1/2, 200 LAP, 300 LA Tol, 300 Recov Warm Up: 500 EN-1: 1000 (100 Recov) 4 x 100 FS on 1:45 1-3 EN-1 (1:25, 1:28, 1:29), Desc 4 (1:23) 2 x 50 FS Kick on 15 … Continue reading →

Unplanned Day Off

Warm Up:  800m EN-1:  1400 3 x 100 FS Pull on 1:45 100 Drill 3 x 100 FS Fins on 1:45 100 Drill 3 x 100 FS on 1:45 3 x 100 BK on 2:00 LAP:  50, 100 Recov 2 … Continue reading →

Rest Day

Warm Up:  700m 200 FS Pull 200 BK Fins 200 IM Drills 2 x (25 FS Pickup, 25 BK) EN-1 1150m (100 Recov) 2 x 100 FS Pull on 2:00 2 x 100 FS on 2:00 100 Scull Mix 4 … Continue reading →

Fully recovered from a cold and R knee ‘ok’ – a recovery week is in order. Warm Up:  700m 200m FS Pull 200m BK Fins 200m IM Drills (no BR) 2 x (25 FS, 25 BK) EN-1: 1000m 4 x … Continue reading →

Additional rest day.

Rest Day 2 – Head Cold

Rest Day 1 – Head Cold

IM Session – ‘easy’ Target: 800 EN-1, 100 EN-2, 175 LAP, 100 Power, 200 Recov Warm Up: 500m EN-1 + EN-2 + Kick: 900m 6 x (50 IM seq) on 1:05 – 1 min break after first 3 2x (FL-BK, BK-BR, … Continue reading →

Target: 600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Recov FS Focus Warm Up: 500m EN-1 + Kick: 600 4 x 50 FS on 1:00 (swim 43) 4 x 25 FS Kick on 15 sec 4 x 50 … Continue reading →

2nd week of the last Specifics Sprint cycle Target: 800 EN-1, 100 EN-2, 175 LAP, 50 Power, 200 LA Tol, 200 Recov BK Focus Warm Up: 500m EN-1 + EN-2 + Kick: 900m 7 x 50 FS on 1:00 #1-4 … Continue reading →

50 Back – 34.96, 100 Back – 1:16.95 50 Free – 29.38, 100 Free – 1:08.51 50 Breast – 39.47 100 I.M. – 1:21.39

Session Cancelled – Pool Closed due to lack of staff (snow storm) Borden Noon Session – BK Focus Target:  600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Power Warm Up:  500m EN-1 + Kick:  600 4 x 50 … Continue reading →

Skipped session – Total Rest Day Borden Noon session Planned (due to storm) – FS Focus Target:  700 EN-1, 100 EN-2, 150 LAP, 50 Power, 200 LA Tol, 200 Recov Warm Up:  500m EN-1 + Kick + EN-2:  800m 6 … Continue reading →

IM Session – with Ian, Chris and Yves Target:  800 EN-1, 100 EN-2, 175 LAP, 100 Power, 200 Recov Warm Up:  500m EN-1 + EN-2 + Kick:  900m 6 x (50 IM seq) on 1:05 2x (FL-BK, BK-BR, BR-FS) 4 … Continue reading →

The Plan – provided the left elbow cooperates (elbow not hurting while swimming) Target:  600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Recov FS Focus – No paddles Warm Up:  500m EN-1 + Kick:  600 4 x 50 … Continue reading →

Start of the third and last 4-week cycle of the Specifics Phase. Week 1 abd 2 are Sprint Focus – Key sets are LAP, Power and LA Tolerance. Bias towards extra rest for higher quality sprint speed. Target:  800 EN-1, 100 EN-2, … Continue reading →