Monthly Archives: June 2014

East Bayfield early morning – Race Pace session for 100 BK Warm Up:  800m Aerobic Kick:  400m 6 x 50 BK Kick on 1:15 (act: poor – all over 60sec) 2 x 25 FS Kick on 45sec 2 x 25 … Continue reading →

Warm-Up:  800m Aerobic Kick:  400m 4 x 50 BK fin kick on 1:00 2 x 50 FS fin kick on 1:00 2 x 50 BR kick on 1:20 50 easy EN-1: 700m 4 x 100 BK on 2:00 4 x 50 FS … Continue reading →

Collingwood – noon ** Still no back stroke flags – and the clock is now on the back wall pretty much out of view ** Warm Up:  800m Aerobic Kick:  450m 100 BK Kick on 2:30 3 x 50 BK Kick … Continue reading →

East Bayfield – early morning: Warm Up:  800m EN-1:  700m 4 x 100 BK on 2:00 (struggled to hit 1:40) 4 x 50 FS on 1:00 (struggled to hit 40) 2 x 50 BR on 1:05 50 Easy LAP:  200m … Continue reading →

Collingwood Noon – race pace focus for 200m BK *** Unbelievably, the deep end Backstroke Flags were removed without notice *** *** Hopefully repair of one of the pole standard’s concrete insert will be completed asap *** Warm Up:  800m … Continue reading →

Collingwood Noon – 2hr session … making the most of them – they end soon! This ‘short’ workout took 1:45hrs Warm Up:  1000m EN-1:  700m 2 x 200 BK on 3:45 6 x 50 FS on 55 sec 50 Easy … Continue reading →

2nd Cycle of 3 weeks in the Race Prep Phase Shift to Race Pace sets from LA Tol this week … then to more Broken Swims Collingwood Noon Warm Up: 800m Aerobic Kick:  400m 6 x 50 BK Kick on … Continue reading →

Collingwood Noon session – (Sunday is down to 2-lanes for swimming in Collingwood!!!) Warm Up:  800m Aerobic Kick:  350m 5 x 50 BK Fin Kick on 1:00 2 x 50 FS Fin Kick on 1:00 1 x 50 BR Kick … Continue reading →

Warm Up:  800m Aerobic Kick:  400m 4 x 50 BK Kick on 1:15 2 x 50 BR Kick on 1:15 2 x 50 FS Kick on 1:20 50 Easy EN-1/2:  100m 4 x 25 BK on 45sec, desc 1-4 from 23 … Continue reading →

East Bayfield – early morning session Warm Up:  800m EN-1:  1050m 200 BK on 3:45 2 x 100 BK on 2:00 5 x 50 BK on 1:00, swim 45 4 x 50 FS on 1:00, swim 38 4 x 50 BR on … Continue reading →

Collingwood Noon Warm Up:  800m Aerobic Kick:  400m 16 x 25 Kick on 45 sec 8x BK, 4x BR, 4x FS 200 Recov EN-1/2:  50 2 x (25 BK on 45 sec) Desc from 22 Race Pace:  200m 4 x … Continue reading →

Extra Rest Day

Adaptation / Recovery Week Collingwood Noon – 2 hr session Warm Up:  800m Aerobic Kick:  400m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 2 x 50 BR Kick on 1:15 2 x 50 FS Kick … Continue reading →

East Bayfield 12:30pm – 1:30pm – only 1 hr. But extended an hour with one double lane open (Collingwood Closed for swim meet) Warm Up:  400m Aerobic Kick:  400m 4 x 50 BK Fin Kick on 1:00 2 x 50 FS Fin Kick on 1:00 … Continue reading →

Collingwood Noon – LA Tol – peak intensity session for 3-week build Warm Up:  800m Aerobic Kick:  400m 8 x 25 BK kick on 40 4 x 25 BR Kick on 40 4 x 50 FS Kick on 40 50 easy EN-1/2:  200m … Continue reading →

East Bayfield – early morning Warm Up:  1000m EN-1:  700m 8 x 50 BK on 1:00, swim 45 4 x 50 FS on 1:00, swim 40- 2 x 50 BR on 1:05, swim 50 50 easy LAP:  200m 4 x (25 FS Dive … Continue reading →

Collingwood Noon – Lactic session Warm Up:  800m Aerobic Kick: 400m 4 x 50 BK kick on 1:15 2 x 50 FS Kick on 1:20 2 x 50 BR Kick on 1:15 50 Easy EN-1/2:  100 4 x 25 BK on … Continue reading →

Collingwood Noon – Aerobic / recovery Warm Up:  1000m Recov:  400m 200 BK Fins 200 BK EN-1:  700m 4 x 100 BK on 2:00 4 x 50 FS on 1:00 2 x 50 BR on 1:05 50 Easy LAP:  100m 4 x … Continue reading →

Collingwood Noon session – LA Tol Warm Up:  800m Aerobic Kick:  400m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 2 x 50 FS Kick on 1:20 2 x 50 BR Kick on 1:15 50 Easy EN-1/2:  … Continue reading →

Collingwood 9am – only 1 hr – squeezed it in Warm Up:  400m Aerobic Kick:  350m 4 x 50 BK Fin Kick on 1:00 2 x 50 FS Fin Kick on 1:00 1 x 50 BR Kick 50 Easy EN-1:  600m 200 BK on … Continue reading →

Collingwood Noon – Lactic Session Warm Up:  800m Aerobic Kick:  400m 4 x 50 BK kick on 1:15 2 x 50 FS Kick on 1:20 2 x 50 BR Kick on 1:15 50 easy EN-1/2:  200m 4 x 50 BK on … Continue reading →

East Bayfield – Early morning Warm Up:  1000m EN-1:  600m 6 x 50 BK on 1:00, swim 45 4 x 50 FS on 1:00, swim 40- 2 x 50 BR on 1:05, swim 50 50 easy LAP:  200m 4 x (25 FS Dive … Continue reading →

Collingwood Noon – Lactic session Warm Up:  800m Aerobic Kick: 400m 4 x 50 BK kick on 1:15 2 x 50 FS Kick on 1:20 2 x 50 BR Kick on 1:15 50 Easy EN-1/2:  100 4 x 25 BK on … Continue reading →

Collingwood – noon – Aerobic / recovery Warm Up:  1000m Recov:  400m 200 BK Fins 200 BK EN-1:  600m 3 x 100 BK on 2:00 4 x 50 FS on 1:00 2 x 50 BR on 1:05 50 Easy LAP:  100m … Continue reading →

Collingwood – noon session – LA Tol for BK Warm Up:  800m Aerobic Kick:  400m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 2 x 50 FS Kick on 1:20 2 x 50 BR Kick on 1:15 … Continue reading →

Collingwood Noon Warm Up:  800m Aerobic Kick:  300m 3 x 50 BK Fin Kick on 1:00 2 x 50 FS Fin Kick on 1:00 1 x 50 BR Kick 50 Easy EN-1:  600m 200 BK on 3:45 2 x 100 BK on … Continue reading →