Monthly Archives: April 2013

Rest Day

Race Pace Session + weights for power and maintenance Warm Up:  500m EN-1:  300 2 x 50 FS on 1:00 2 x 50 BK on 1:05 50 FL-BK, 50 BR-FS on 1:10 50 Easy Race Pace: 300m 50 BK (1st 50 … Continue reading →

Easy Session – late afternoon Borden Warm Up:  700m EN-1/2:  500m 100 Easy Fin Kick 4 x 50 FS 4 x 50 BK 4 x 25 Kick LAP:  100m 2 x 25 BK 2 x 25 FS Swim Down:  100m

Rest Day

Reduced Race Pace session – plus weights (max weight for power on key lifts, one set on others) Warm Up:  500 EN 1/2:  400 3 x 50 FS on 1:00, Desc 1-3 (38, 39, 37) 2 x 25 FS Kick … Continue reading →

Pure Recovery Swim Session Warm-Up:  1000 Recover: 3 x 100 FS – Pull, Fins, Swim 100 Scull 3 x 50 FS Fins Kick 3 x 100 BK – Pull, Fins, Swim

Early morning East Bayfield session – with blocks Warm Up: 700m EN 1/2:  700/100 3 x 100 FS on 1:45, Pick-Up last one 3 x 100 BK on 2:00, Pick-Up last one 2 x 100 IM on 2:00 Race Pace:  350 2 x … Continue reading →

Rest Day

Slight reductions from last week – Race Pace Session + weights Warm Up:  500m EN 1/2: 700 / 100 2 x 100 FS on 1:45 2 x 50 FS on 1:00 2 x 25 FS on 30 Pick-up 2 x 100 … Continue reading →

Long Course Meet @ U of T 50 BK – 35.03 100 BK – 1:18.47  (split 38-40) 50 FS – 29.62 100 FS – 1:09.79  (wtf?) 50 BR – 38.74

East Bayfield – early morning session – easy plus starts/short speed work Warm Up:  700m EN-1:  900m 3 x 100 FS on 1:45 3 x 100 BK on 2:00 100 IM on 2:00 4 x 50 Kick on 1:20 LAP:  … Continue reading →

Time Trial 100’s + Weights Warm Up:  500m EN-1/2: 450/150 5 x 50 FS on 1:00 Desc 4,5 5 x 50 BK on 1:05 Desc 4,5 4 x 25 Kick on 1:00 50 Easy Race Pace:  400m (800 Recov) 100 BK … Continue reading →

Rest Day

Race Pace session + weights Warm Up:  500 EN-1/2 450/150: 5 x 50 FS on 1:00 Desc 1-5 5 x 50 BK on 1:00 Desc 1-5 4 x 25 Kick on 1:00 50 Easy Race Pace:  550 6 x 25 BK Sprint … Continue reading →

Last week of Race Prep – kick-off session Warm Up:  700 EN-1:  800 3 x 100 FS on 1:45 3 x 100 BK on 2:00 4 x 50 Kick Fins on 1:00 LAP:  200 4 x (25 BK Sprint, 25 … Continue reading →

Rest Day

Last session of the week – Time Trials and weights Warm Up:  500m EN 1/2:  500m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 2 x 50 IM on 1:05 Race Pace:  … Continue reading →

Starts Session – early morning East Bayfield Warm Up:  700m EN-1:  900m 3 x 100 FS on 1:45 3 x 100 BK on 2:00 100 IM on 2:00 4 x 50 Kick on 1:20 LAP:  300 4 x (25 FS … Continue reading →

Race Pace session for 100’s – plus weights Warm Up:  500m EN 1/2:  500m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 4 x 25 Kick on 20 sec Race Pace:  500 … Continue reading →

Rest Day

Race Pace session – for 50’s – plus weights Warm Up:  500m EN 1/2:  500m 4 x 50 FS on 1:00, Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 4 x 25 Kick on 20 50 Easy Race … Continue reading →

Start of Week 5 of the Race Preparation Phase – Aerobic warm-up session for the week Warm Up:  700m EN-1 900m 3 x 100 FS (Pull, Fins, Swim) on 1:45 2 x 50 FS Kick 15 3 x 100 BK … Continue reading →

Rest Day

Race Pace Time Trial Session – then weights Warm Up:  500m EN-1/2 500m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 2 x 50 IM on 1:10 50 Easy Race Pace:  500m … Continue reading →

Rest Day

Race Pace Session – for 100’s – then weights Warm Up:  500m EN-1/2 500m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 4 x 50 IM on 1:15 Race Pace:  500m 2 … Continue reading →

Recovery Session Warm Up:  700m EN1:  900m 2 x 100 FS (Pull-Swim) on 1:45 2 x 50 FS Kick 2 x 100 BK (Pull-Swim) on 2:00 2 x 50 BK Kick 6 x 50 IM seq on 1:10 50 Easy … Continue reading →

Early morning East Bayfield Session Start of three weeks of hard Race Prep training leading to National’s taper Warm Up:  500m EN-1/2:  500m 5 x 50 FS on 1:00, Desc 1-5 5 x 50 BK on 1:05, Desc 1-5 50 … Continue reading →