Monthly Archives: May 2013

2013 Canadian Masters Swimming Championships

Posted on 2013-05-17 by Don

Hosted by the Nepean Masters Swim Club at the Nepean Sportsplex. Friday 17-May: 50 Back – 32.71 (splits 15.9 + 16.8) – Silver Medal – new best time Saturday 18-May: 100 Free – 1:05.18 (splits 30.41 + 34.77) – 8th place … Continue reading →

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Taper – 1 Day Out – Thursday

Posted on 2013-05-16 by Don

Very Easy late afternoon session – Queen’s University Pool Warm Up:  700m EN-1:  100m 2 x 25 FS on 30 sec 2 x 25 BK on 30 sec LAP:  50m 25 BK at pace for 100 BK 100 easy 25 FS at pace for … Continue reading →

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Taper – 2 Days Out – Wednesday

Posted on 2013-05-15 by Don

Very Easy noon session – Borden Warm Up:  700m Recov:  100m 25 BK Kick, 25 BK 25 FS Kick, 25 FS EN-1:  150m 2 x 25 FS on 30 sec 2 x 25 BK on 30 sec LAP:  50m 25 BK at pace … Continue reading →

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Taper – 3 Days Out – Tuesday

Posted on 2013-05-14 by Don

Easy noon session – Borden Warm Up:  700m Recov:  150m 25 BK Kick, 25 BK 25 FS Kick, 25 FS 25 BR Kick, 25 BR EN-1:  150m 3 x 25 FS on 30 sec 3 x 25 BK on 30 … Continue reading →

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Taper – 4 Days Out – Monday

Posted on 2013-05-13 by Don

Last short Race Pace session – noon Borden Warm Up:  700m Recov:  200m 2 x ( 25 BK Kick, 25 BK) 25 FS Kick, 25 FS 25 BR Kick, 25 BR EN-1:  150m 3 x 25 BK on 35 sec … Continue reading →

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Taper – 5 Days Out – Sunday

Posted on 2013-05-12 by Don

Easy Session – late afternoon Borden Warm Up:  700m Recov:  200m 2 x (25 BK kick, 25 BK) 2 x (25 FS Kick, 25 FS) EN-1:  150m 3 x 25 FS on 30 3 x 25 BK on 35 LAP/Power:  … Continue reading →

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Taper – 6 Days Out – Saturday

Posted on 2013-05-11 by Don

Rest Day

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Taper – 7 Days Out – Friday

Posted on 2013-05-10 by Don

Race Pace Session – noon Borden Warm Up:  500m EN-1:  200m 2 x 50 FS 2 x 50 BK Race Pace:  200m 50 BK Sprint (@ 1st 50 of 100 pace), 100 Easy on 3:00+ (37, so +1) 25 BK … Continue reading →

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Taper – 8 Days Out – Thursday

Posted on 2013-05-09 by Don

Easy + Starts – early morning East Bayfield Warm Up:  700 Recov:  300 2 x (25 BK Kick, 25 BK Drill) 2 x (25 FS Kick, 25 FS Drill) 2 x (25 BR Kick, 25 BR) 2 x (25 FL … Continue reading →

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Taper – 9 Days Out – Wednesday

Posted on 2013-05-08 by Don

Pacing – early morning East Bayfield Warm Up:  700m Recov:  300 2 x (25 BK Kick, 25 BK) 2 x (25 FS Kick, 25 FS) 100 IM Drill EN-1:  300 3 x 50 FS on 1:00 3 x 50 BK … Continue reading →

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Taper – 10 Days Out – Tuesday

Posted on 2013-05-07 by Don

Rest Day

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Taper – 11 Days Out – Monday

Posted on 2013-05-06 by Don

Race Recovery Session Warm Up:  700m Recov:  300m 100 FS Drill/Swim mix 100 BK Drill/Swim mix 100 Kick mix EN-1:  400m 3 x 50 FS 50 FS Kick 3 x 50 BK 50 BK Kick 50 Easy LAP:  100m 2 … Continue reading →

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Taper – 12 Days Out – Sunday

Posted on 2013-05-05 by Don

Thornhill Masters Invitational 100 BK – 1:14.70 with splits 17.0 + 18.7 (35.7) + 19.1 + 19.6 (38.7) 100 FS – 1:07.56 50 BK – 34.03 with splits 16.7 + 17.3 50 FS – 29.43 100 IM – 1:18.37 with … Continue reading →

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Taper – 13 Days Out – Saturday

Posted on 2013-05-04 by Don

Rest Day

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Taper – 14 Days Out – Friday

Posted on 2013-05-03 by Don

Race Pace Session – no weights (done for taper) Warm Up:  500m EN-1:  300m 2 x 50 FS on 1:00 2 x 50 BK on 1:05 50 FS Kick on 1:30 50 BK Kick 50 Easy Race Pace: 200m BK … Continue reading →

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Taper – 15 Days Out – Thursday

Posted on 2013-05-02 by Don

Recovery + Starts Session Warm Up:  800m EN-1:  600 100 FS Pull 2 x 50 FS Pull 2 x 50 FS Kick 100 BK 2 x 50 BK 2 x 50 BK Kick 50 Easy LAP:  150m 2 x (25 … Continue reading →

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Taper – 16 Days Out – Wednesday

Posted on 2013-05-01 by Don

Speed Session – plus last Power + maintenance weights Warm Up:  900m EN-1:  200m 2 x 50 FS on 1:00 2 x 50 BK on 1:05 50 Easy LAP / Power:  250m (xx Recov) 2 x (25 BK Sprint, 25 … Continue reading →

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