Monthly Archives: March 2013

Rest Day

Race Recovery Swim Warm Up:  800m EN-1:  1300 3 x 100 FS (Pull-Fins-Swim) 2 x 100 FS Kick Fins 3 x 100 BK (Pull, Fins-Swim) 2 x 100 BK Kick Fins 3 x 100 IM 6 x (25 Build, 25 … Continue reading →

London – Ontario Provincial Championships – Race Pace challenge session Warm Up:  700m with block starts 100 FS:  1:05.95 – 6th with splits 30.6 + 35.35 50 BR:  38.23 – 6th 50 BK:  33.99 – 1st 100 IM:  1:16.55 – … Continue reading →

Borden Easy pre-race Swim Warm Up:  800m 3 x 25 Sprint, 25 Easy Swim Down 200 Easy

Early morning session – East Bayfield Warm Up:  700m EN-1/2:  700 4 x 50 FS on 1:00 Desc 1-4 2 x 25 FS Kick on 15 4 x 50 BK on 1:05 Desc 1-4 2 x 25 BK Kick on 15 … Continue reading →

Rest Day

Down Week session Warm Up:  500m EN-1/2:  700m 4 x 50 FS on 1:00 Desc 1-4 2 x 25 FS Kick on 15 4 x 50 BK on 1:05 Desc 1-4 2 x 25 BK Kick on 15 3 x 50 IM … Continue reading →

Race Prep Down Week – Taper for Ontario’s on Friday Warm Up:  500 EN-1:  1200 (50 Recov) 3 x 100 FS on 1:45 50 FS Kick on 20 2 x 25 FS kick on 15 3 x 100 BK on … Continue reading →

Rest Day

Hardest Race Pace session for the week + weights Noon Swim Cancelled due to staffing!!! Had to return to the base at 7:30pm for a rush 1-hr session Warm Up:  500m EN-1/2:  400m 4 x 50 FS Desc 1-4 on … Continue reading →

Recovery session plus starts Warm Up:  800m EN-1:  700 (50 Recov) 3 x 50 FS on 1:00 2 x 25 FS Kick on 20 3 x 50 BK on 1:05 2 x 25 BK Kick 3 x 50 IM Seq … Continue reading →

Main Race Pace session day – Broken 100 Swims + weights – with Yves Warm Up:  500m EN-1/2:  400m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 Race Pace:  400m (500m Recov) … Continue reading →

Rest Day

Race Pace session – with Ian  + Weights Warm Up:  500m EN-1/2: 300m/100m 4 x 50 FS Desc 1-4 on 1:00 4 x 50 BK Desc 1-4 on 1:05 Race Pace: 400m (550 Recov) 4 x 25 FS Sprint on … Continue reading →

Week Two of the Race Pace Phase. Warm Up: 500m EN-1: 1300m 4 x 50m FS on on 1:00 2 x 100 FS on 1:45 4 x 25 FS  kick on 15 sec 4 x 50 BK on 1:15 2 x 100 … Continue reading →

Rest Day

Warm Up:  700m EN-1/2:  400m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 Race Pace:  400m (1000 Recov) 50 FS Dive Start – 30 sec rest – 50 FS Push Start Aim … Continue reading →

Recovery oriented session Warm Up:  700m EN-1: 900m (50m Recov) 2 x 100 FS on 1:45 2 x 100 BK on 2:00 2 x 100 IM on 2:00 100 FS fins kick 2 x 25 FS kick on 1:00 100 BK fins kick 2 … Continue reading →

Broken Swims focus Weights session after pool Warm Up:  800m EN-1/2:  400m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 Race Pace:  400m (500m Recov) 2 x through for BK *aim for 100m … Continue reading →

Rest Day

Key Session – based on Race Pace Sets Weights session after the pool Warm Up:  700 EN-1/2: 300 3 x 50 FS Desc 1-3 on 1:00 3 x 50 BK Desc 1-3 on 1:00 Race Pace:  400m 4 x 25m FS … Continue reading →

Start of a six week Race Pace Phase. Sunday will be used as a week ‘warm-up’ so that Monday can be a solid R-P session. Warm Up:  500m EN-1:  1200m 4 x 25m FS on 30 4 x 50m FS on … Continue reading →

Recovery Swim – last day of the Specifics Phase Warm Up:  700m EN-1:  1200m 3 x 100 FS on 1:45 2 x 50 FS Kick on 1:30 3 x 100 BK on 2:00 2 x 50 BK Kick on 1:30 … Continue reading →

Good … Early morning Anaerobic session – East Bayfield Warm Up:  500m EN-1:  700m 2 x 100 FS on 1:45 2 x 50 FS Kick on 20 sec 2 x 25 FS Kick on 20 sec 2 x 100 BK on … Continue reading →

Easy Aerobic Session Warm-Up:  700m EN-1:  700m 2 x 100 FS on 1:45 2 x 100 BK on 2:00 3 x 100 IM on 2:00 EN-2:  450m 3 x 50 FS Desc 1-3 3 x 50 BK Desc 1-3 3 x 50 … Continue reading →

Normal M-W-F hard sessions were shifted to Sun-Tues-Thurs with Sunday’s Milton meet. Warm Up:  500m EN-1: 200 4 x 50 Kick on 20 EN-1/2:  3 x 50 Pull FS on 1:00 (Desc 1-3) 3 x 50 BK on 1:00 (Desc … Continue reading →

Recovery Day from Milton Meet:  2700m Total Warm Up:  500m+ EN-1:  1650m 4 x 50 FS Pull 2 x 100 FS Fins 200 FS 4 x 50 FS Fins Kick 50 Scull 4 x 50 BK Pull 2 x 100 BK Fins 200 … Continue reading →

50 BK 34.94, 100 BK 1:19.13 (slipped on start wall) 50 FS 29.76, 100 FS 1:09.08 (very flat) 50 BR 38.24 100 IM 1:20.36

Session with Dan Warm Up:  800m 200 FS Pull 200 BK Fins 200 IM Drills 4 x (25 FS, 25 BK) EN-1: 1000m 2 x 25 FS Pull on 30 50 FS Pull on 1:00 100 FS Pull 0n 2:00 … Continue reading →