Monthly Archives: December 2013

Warm Up:  450m Main Set: 50 Scull 50 Kick fins 100 FS Pull Catch-Up as 50 high elbow, 50 finish focus 100 Kick fins 100 FS 50 Scull 50 kick 100 FS Pull Catch Up 100 Kick 100 FS 200 … Continue reading →

Warm Up:  600m Kick: 8 x 25m underwater BK Dolphin with fins and nose plug 4 x 25m underwater FS Dolphin with fins EN-1 / Kick: 100 FS Kick 2 x 50 FS Kick 2 x 100 FS Pull / … Continue reading →

12:00-1:40 @ Collingwood Centennial Pool (Borden Pool closed over noon for the PSP Xmas party) Warm Up:  600m 200 FS Pull 200 BK Fins 200 IM Drill Main EN-1 Set: (Kick 600, EN-1 1450) 100 FS Kick on 2:00 2 … Continue reading →

Warm Up:  600m Kick: 300m 4 x 25m BK Dolphin with nose clip 8 x 25 IM Kick on 15 sec rest EN-1: 700m 2 x (25 Scull, 25 FS) continuous 4 x 25 FL on 45 4 x 25 … Continue reading →

Warm Up:  500m FS: 4 x (25 Focus,  25 Swim) 2 x 100 FS Pull on 1:45 2 x 100 FS on 1:45 50 Scull 4 x 50 FS on 1:00 BK: 2 x 100 BK Pull on 2:15 2 … Continue reading →

FLY:  15.88 + 20.28 = 36.09 BACK:  17.89 + 17.99 = 35.88  (2nd) BREAST:  18.21 + 21.48 = 39.69 FREE:  14.31 + 15.67 = 29.98 I.M.:  FL 16.55 + BK 20.66 + BR 22.87 + FS 19.14 = 1:19.14 Medley … Continue reading →

Warm Up:  600m FS: 2 x 200 FS Pull 3 x 50 Kick Fins 2 x 200 FS 3 x 50 Kick Fins 2 x 200 FS Fins 50 Scull BK: 2 x 100 BK Pull 3 x 50 Kick … Continue reading →

Warm Up:  600m Backstroke Technique – filled the entire session

Warm Up:  600m Backstroke Focus Tech: 25 BK R arm, 25 BK 25 BK L arm, 25 BK 25 BK R above, 25 BK 25 BK L arm, 25 BK 25 BK 3-3-3, 25 BK 4 x (25 BK Focus … Continue reading →