Monthly Archives: March 2014

2nd Week of the first Endurance block in the Specifics Phase Recovery Day from Ontario’s Warm Up:  800m Aerobic Kick:  400 8 x 50 Fin Kick on 1:05 100 RECOV EN-1 / EN-2:  1000 / 400 200 BK Fins on … Continue reading →

East Bayfield – early morning Warm Up:  600m Aerobic Kick:  300m 4 x 50 BK Kick on 1:20 4 x 25 IM Seq on 45 50 Easy EN-1 / EN-2:  800 / 400 200 BK 3 x 100 BK on 2:00, … Continue reading →

Mixed session – no weights Warm Up:  800m Aerobic Kick:  200m 2 x (25 IM Kick on 45 sec) 50 Easy EN-1:  300m 2 x (3 x 50 IM seq on 1:05) LAP:  200m 8 x (25 IM Sprint, 25 … Continue reading →

Aerobic Focus Warm Up:  600m Aerobic Kick:  400m 100 BK on 3:30 4 x 50 BK on 1:20 2 x 50 FS on 1:30 50 Easy EN-1 / EN-2:  1300 / 500 2 x 200 BK on 3:45 act:  3:23, … Continue reading →

Start of 2 week Endurance Focus – no weights Warm Up:  800m Aerobic Kick:  200m 4 x 50 BK Kick on 1:20 EN-1:  300m 200 BK on 3:45 100 BK on 2:00 LAP:  100m 4 x (25 BK Sprint, 25 Easy) … Continue reading →

Collingwood Closed! … 1hr session at Borden 3pm substitute … No Blocks! Warm Up:  400m Aerobic Kick:  500m 10 x 50m Fin kick on 1:00 200 BK Fins RECOV EN-1 / EN-2:  900 / 250 200 BK Fins on 3:30 2 … Continue reading →

LA Tol BK Session – plus weights Warm Up:  900m Aerobic Kick:  200m 8 x 25 IM kick on 45 sec 50 Easy LAP:  100m 4 x (25 BK Sprint, 25 Easy) on 1:30 50 Easy LA Tol:  300m 100 … Continue reading →

Sprint / Starts Focus – East Bayfield Warm Up:  800m Aerobic Kick:  400m 4 x 50 FS Kick on 1:30 4 x 50 BK Kick on 1:15 50 Easy EN-1: 200m 4 x 50 on 1:00, 2x FS, 2x BK … Continue reading →

Mix LA Tol – Borden Noon – plus weights Warm Up:  700m Aerobic Kick:  200m 8 x 25 IM Kick on 15 sec 50 Easy EN-1:  300m 3 x 100 IM on 2:00 LAP:  100m 4 x (25 FS Sprint, … Continue reading →

Aerobic / recovery day Warm Up:  600m RECOV:  200 BK Fins Aerobic Kick:  200m 4 x 50 BK Kick on 1:20   (FS on 1:30) act: #3, 4 – 60sec 50 Easy EN-1 / EN-2:  300 / 100 200 BK on … Continue reading →

LA Tol session + Weights – Borden Warm Up:  600m Aerobic Kick:  200m 2 x 100 BK Kick on 2:30 act 2:15, 2:14 EN-1:  300m 3 x 100 BK on 2:00 LAP:  100m 4 x (25 BK Sprint, 25 BK … Continue reading →

Collingwood noon session Warm Up:  600m Aerobic Kick:  500m 10 x (50m Fin kick on 1:00) FL-BK-FL-FS-FL-BK-FL-FS-BK-BK EN-1 / EN-2:  1000 / 200 200 FS Pull 2 x 100 FS on 1:45 4 x 50 FS on 1:00, desc 1-4 50 RECOV … Continue reading →

Borden Noon session + weights Warm Up:  600m Aerobic Kick:  200m 100 BK Kick on 15 sec 2 x 50 BK Kick on 1:15 EN-1:  300m 100 BK Fins on 15 sec 2 x 50 BK Pull on 15 sec … Continue reading →

Took an extra rest day

Lactic tolerance session – off BK – so FS Focus Warm Up:  700m Aerobic Kick:  200m 4 x (50 IM Kick on 15 sec) 50 Easy EN-1:  300m 3 x (100 FS on 1:45) #1 Pull, #2 Fins, #3 Swim LAP:  … Continue reading →

Aerobic Focus Warm Up:  700m Aerobic Kick:  450m 2 x 50 FS Kick (act 1:15) 100 BK Kick 2 x 50 BK Kick 2 x 50 BR Kick 2 x 25 FL Kick 100 RECOV EN-1 / EN-2:  500m / … Continue reading →

Start of 10 week Specifics Phase The first two weeks are Sprint oriented and week 3 and 4 are Endurance oriented. The four week pattern will be repeated twice, with a down week at the end.. Borden Noon session + weights … Continue reading →

Collingwood Noon – only 1 hr Warm Up:  use next set EN-1:  400m 200 FS Pull 200 BK Fins Aerobic Kick:  200m 4 x 50 BK Kick on 1:20 50 easy EN-1/2:  100m 2 x 50 BK on 1:05, swim … Continue reading →

Borden – Noon + weights Warm Up:  700m Aerobic Kick:  300m 2 x 50 FS Kick 2 x 50 BR Kick 2 x 50 FL Kick EN-1:  600m 3 x 50 FL 3 x 50 BK 3 x 50 BR 3 … Continue reading →

East Bayfield Session – busy until 6:45am – La Tol with blocks Warm Up: 700m Aerobic Kick: 200m 100 BK Kick 2 x 50 BK Kick on 1:15 50 Easy EN-1: 500m 200 BK on 4:00, act 3:21 2 x … Continue reading →

Borden Noon – Aerobic focus – weights Warm Up: 700m Aerobic Kick: 300m 6 x 50 Kick on 15 sec 50 Easy EN-1: 600m 200 FS Pull on 3:30 200 BK on 4:00 200 IM EN-2: 300m 3 x (100 … Continue reading →

LA Tol BK Focus Warm Up:  700m Aerobic Kick:  200m 4 x 50 BK Kick on 1:20 act:  all 60s 50 Easy EN-1 / EN-1/2: 5 x 100 BK on 2:00, desc #5 act: #1-4 1:41, #5 1:35 LA Tol:  … Continue reading →

Collingwood – noon – only 1hr – chopped wo Warm Up:  400m EN-1:  900m 200 FS Pull on 3:15 2 x 100 FS on 1:45 200 BK on 4:00 2 x 100 BK on 2:00 100 IM on 2:00 Aerobic … Continue reading →