Monthly Archives: October 2013

No swim – rest

Last ‘work’ session before Friday’s race – Race Pace Session Warm Up:  900m EN-1:  500m 5 x 100 FS on 1:45 Recov:  200m Race Pace:  500m 200 FS on 3:15, aim for <2:55 300 FS, aim for <4:25 Recov:  200m … Continue reading →

Aerobic Session – Cotton Tree closed – 25m cross pool session at Kawana Warm Up:  700m EN-1:  500m 5 x 100 FS on 1:45 Recov:  200m EN-1/2:  500m 5 x 100 FS on 1:45, desc 1-5 from 1:29 Recov: 100m LAP:  … Continue reading →

Maroochydore Beach Easy Ocean swim / body surfing

Noosa Beach – Trent Grimsey Open Water Clinic General discussion Warm Up loop 3 x wade – dolphin in / out high elbow loop drafting loop

Maroochydore Cotton Tree – Race Pace Session – 50m tank Warm Up:  1200m EN-1:  400m 4 x 100 FS on 1:45, swim 1:29-1:30 Recov:  200m EN-2:  400m 2 x 200 FS on 3:30 actual both 2:55 Recov: 200m Race Pace: … Continue reading →

Noosa Beach – easy Aerobic session – rough Thin sleeveless wetsuit Warm-Up:  20 Min swim to hidden beach and back EN-1 swim to north end, ride wave into shore swim back to south end, ride wave into shore Remove Wetsuit … Continue reading →

Maroochydore Cotton Tree Pool – Aerobic Session – 50m tank Warm Up:  1200m 300 FS Pull – cycle through breathing patterns and sides 300 BK Fins 400 IM Drills 2 x (50 BK, 50 FS) EN-1:  700m 7 x 100 … Continue reading →

Ocean Aerobic session at Noosa Beach On-shore SE wind, rough and choppy Holes in the shallow water sand bottom Warm Up:  1200m  – 22 min swim out to Hidden Beach and back EN-1: 1000m 5 x 200m / 3:00+ swims … Continue reading →

Down Under – University of the Sunshine Coast 50m pool Race Pace Session Warm Up: 1200m 300 FS Pull 300 BK 400 IM as 50 Drill, 50 Swim 200 Kick Mix EN-2:  400m 4 x 100 FS on 1:45, swim <1:30 … Continue reading →

Short session at Wasaga pool – Collingwood closed for meet Warm Up:  500m EN-2: 2 x 200 FS Fins on 3:15 100 BK Fins on 2:00 2 x 200 FS on 3:15 100 BK LAP:  50m 2 x (25 FS … Continue reading →

Borden Noon Race Pace session + no weights (too tired) Warm Up:  500m EN-1:  1000m 2 x 200 FS Fins on 3:00 100 BK Fins on 2:00 4 x 100 FS on 1:40, swim <1:30 100 BK Kick:  200m 4 x … Continue reading →

Aerobic Session – Borden Noon + Weights Warm Up: 500m EN-1: 1700m 5 x 100 FS on 1:40, swim <1:30 100 BK on 2:00 3 x 200 FS Fins on 3:00, swim 2:50 (all 2:45-2:50) 100 BK on 2:00 2 x … Continue reading →

Borden Noon Session – Anaerobic Warm Up:  1000m EN-1/2:  150m 3 x 50 FS on 1:00, desc 1-3 Race Pace:  600m 100 FS on 1:30, swim <1:25 200 FS on 3:00, swim 2:50 or under 300 FS on 4:30, swim … Continue reading →

Holiday Noon session – Collingwood – no weights – 1hr 55min Warm Up: 500m EN-1:  1600m 5 x 100 FS on 1:40, swim <1:30 100 BK on 2:00 2 x 200 FS Fins on 3:00 200 FS Pull on 3:15 … Continue reading →

Noon 1-hr Aerobic session – Collingwood Warm Up:  500m EN-1: 1200m 5 x 100 FS on 1:40, swim 1:30 or under 100 BK on 2:00 5 x 100 FS on 1:40, swim 1:30 or under 100 BK on 2:00 50 … Continue reading →

Race pace session – plus weights Warm Up:  800m Kick:  250m 100 FS fins 3 x 50 Kick on 1:15 50 Easy EN-1/2:  250m 5 x 50 FS on 1:00, Desc 1-5 from 43sec 50 Easy Race Pace:  600m 600m … Continue reading →

Aerobic Session – Noon Borden + weights (cut short due to fire drill) Warm Up:  500m EN-1:  1500m 3 x 200 FS Fins on 3:00, swim 2:50 or under (act 2:48, 2:49) 100 BK Fins on 2:00, swim 1:35 2 x … Continue reading →

Race Pace Session – Borden Noon Warm Up:  800m EN-1/2:  250m 5 x 50m FS on 1:00, desc from 44sec Race Pace:  600m 3 x 200m FS on 3:15, swim 2:50 or under (act:  2:45, 2:49, 2:50 … last very … Continue reading →

Two more challenging weeks  after last week’s ‘down’ – then taper. Aerobic Session – Borden Noon + Weights Warm Up:  500m EN-1:  1500m 400 FS Fins on 6:00 100 BK Fins on 2:00 400 FS Pull on 6:30 100 BK … Continue reading →

4pm Borden – 1hr session Warm Up:  500m EN-1:  1100m 200 FS Fins on 3:00 (act 2:50) 300 FS Fins on 4:30 (act 4:16) 100 BK on 2:00 300 FS on 4:45 (act 4:27) 200 FS (act 2:59) 50 Easy … Continue reading →

Noon @ Borden + weights Warm Up:  800m Kick:  200m 4 x 50 Kick on 1:15 FS, BK, FS, BK 50 Easy EN 1/2:  250m 5 x 50m FS on 1:00, desc 1-5 from 43 sec 50 Easy Race Pace:  … Continue reading →

Borden Noon Session (no weights) Warm Up:  500m EN-1:  500m 5 x 100 FS on 1:40, swim 1:30’s Kick:  200m 4 x 50 Kick mix on 1:30 EN-1, 2 LAP:  600, 400m, 200m 50’s FS on 1:01 All swim finish … Continue reading →