Monthly Archives: July 2014

Rest Day … ha ha again … nice plan – horrid outcome

Collingwood Noon – Easy + Pace session Warm Up:  800m EN-1:  200m 2 x 50 BK Kick on 1:10 2 x 50 BK on 1:00 Pace: 100m 25 BK for 50 Race, swim 16 or under 25 BK for 100 … Continue reading →

Collingwood Pool – Noon  – Last Sprint Session Warm Up:  1000m EN-1:  300m 2 x 50 BK Kick 50 BR Kick 3 x 50 BK on 1:00 50 easy LAP + Power:  175m 6 x (25 Block Sprint, 25 easy) on 2:00 … Continue reading →

Last week of preparation for Montreal Very light week at about 30% of pre-taper Volume East Bayfield Pool – 11 to 1pm – Race Pace Session Warm Up:  1000m Race Pace Total:  250m Race Pace for 100 BK:  100m 25 BK on … Continue reading →

Collingwood – noon – Sprint session Warm Up:  800m EN-1:  200m 2 x 100 BK on 2:00 LAP + Power:  200m 6 x (25 Block Sprint, 25 easy on 2:00) 2 x BK, 2 x FS, 2 x BR (act:  … Continue reading →

Collingwood Noon – Easy plus Pace session Warm Up:  1000m EN-1:  400m 4 x 50 BK Kick on 1:15 4 x 50 BK on 1:00 50 easy Recovery:  200m Mix LAP + Power:  100m 2 x (25 BK Block Start Sprint, 25 … Continue reading →

East Bayfield – 11:00-1:00pm – Race Pace session Warm Up:  1000m Race Pace for 200 BK:  200m 50 BK on 55, swim 39 (act:  39) 100 BK on 1:35, swim 1:20 (act:  1:25 … disappointing … but understandable given the … Continue reading →

Rest Day

Bracebridge 6:30 to 8:30am – Sprint Session Warm Up:  800m EN-1:  200m 2 x 50 BK Kick on 1:15 2 x 50 BK on 1:00, swim 45 50 easy LAP + Power:  250m 8 x (25 Sprint, 25 easy) on 2:00 … Continue reading →

Collingwood 7am – Easy + Pace session Warm Up:  800m EN-1:  450m 2 x 50 BK Kick on 1:15 50 BR Kick on 1:15 2 x 25 FS Kick on 45 sec 50 easy 3 x 50 BK on 1:00, … Continue reading →

Week 2 of the Taper – 50% of Pre-Taper Volume, a little less Endurance, more Recovery Race Pace Session – East Bayfield 11am – very busy for the first hour (had to juggle sets) total time ~1.5 hrs Warm-Up:  1000m … Continue reading →

Collingwood Noon – Sprint session Unfortunately the 2 lanes after 1pm were not available today – missed swim down! Warm Up:  800m EN-1:  350m 3 x 50 BK on 1:00, swim 45 2 x 50 FS on 55 sec, swim 38 … Continue reading →

Collingwood 12 noon  – Easy + Pace session Warm Up:  800m En-1:  800m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 2 x 50 BR Kick on 1:15 4 x 25 FS Kick on 45 50 … Continue reading →

East Bayfield – 11am-1pm Warm Up:  800m EN-1:  200m 2 x 100 BK on 2:00 50 easy Race Pace:  500m total Race Pace for 200BK:  400m 4 x 50 BK on 55 sec, swim 40 act: 38, 40, 41, 42 200 … Continue reading →

Rest Day … ha ha

The plan is a 21 day Taper starting Mon 14-Jul. This is specific to a 50 ‘drop-dead’ sprinter (male) that historically has had good results with a three week taper. And the workouts are oriented primarily to Backstroke (in order of importance – … Continue reading →

Collingwood early morning session: 7-8:15 (full 1.25hr session – too busy to use blocks in the LAP – ok for Power) Warm Up:  800m (25 min) EN-1:  350m (8min) 100 BK on 2:00 50 BK on 1:00 2 x 50 … Continue reading →

Collingwood early morning – 7-9am This session too 1.5 hrs Warm Up:  800m EN-1:  850m 5 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 8 x … Continue reading →

East Bayfield 11am-1pm – First day of 21 Day Taper after a day and a half rest. This session too 2hr Warm Up:  1000m EN-1:  200m 4 x 50 BK on 1:00, swim 45 Race Pace: 500m Total Race Pace … Continue reading →

Collingwood Noon – makeup for yesterdays disaster Unfortunately the session was only 1hr, the 2nd hour was cancelled due to a birthday party! Warm Up:  1100m Race Pace for 50 BK:  150m 2 x [ – 2 x (25 BK Sprint on … Continue reading →

  East Bayfield 11am-1pm – Last session before Taper! really bad session – tired, cramps in legs and feet – cut short Warm-Up:  800m Aerobic Kick:  500m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 4 … Continue reading →

East Bayfield – early morning session Warm Up:  800m EN-1:  800m 4 x 100 BK on 2:00, swim 1:38 4 x 50 FS on 55 sec, swim 39 4 x 50 BR on 1:05, swim 50 50 easy LAP:  300m … Continue reading →

East Bayfield – 11am-1pm session – a little quieter than Mon Warm Up:  800m Aerobic Kick:  500m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 4 x 25 BK Kick on 45 2 x 50 BR … Continue reading →

Early Morning Collingwood 7am – 2hr session Warm Up:  800m EN-1:  800m  8 x 50 BK on 1:00, swim 45-46 4 x 50 FS on 55 sec, swim 39-40 4 x 50 BR on 1:05, swim 50-51 50 easy LAP:  … Continue reading →

East Bayfield – 11am-1pm session – tough for training – lots of slow swimmers Did managed to get in all but 300m of Swim Down Last week of Race Prep before Taper – Shift to Broken Swim Race Pace No … Continue reading →

Here’s the plan for the last week of the Race Prep Phase: 2014_07_07_RacePrepWK8_8

Collingwood Noon session (Left Ankle quite sore) Warm Up:  800m Aerobic Kick:  400m 100 BK Kick on 2:30 2 x 50 BK Kick on 1:15 4 x 25 BK Kick on 45 sec 2 x 25 BR Kick on 45 … Continue reading →

East Bayfield 11am – 1pm (this would be a good session for Collingwood blocks – but they don’t have more than 1hr 15min today) Actually ran out of time in this 2hr session! Warm Up:  800m Aerobic Kick: 450 100 BK … Continue reading →

East Bayfield – early morning Warm Up: 800m EN-1:  700m 8 x 50 BK on 1:00 4 x 50 FS on 55 sec 2 x 50 BR on 1:05 50 Easy LAP:  225m 8 x (25 Sprint, 25 easy) on … Continue reading →

East Bayfield early morning Warm Up:  800m Aerobic Kick:  400m 4 x 50 BK on 1:15 4 x 25 BK on 45 2 x 25 BR on 45 2 x 25 FS on 45 50 easy EN 1/2:  100 4 x … Continue reading →

Happy Canada Day! Collingwood Noon-1pm – one hour only (used 1:05) Warm Up:  400m EN-1:  700m 200 BK on 3:45 2 x 100 BK on 2:00 100 FS on 1:45 2 x 50 FS on 1:00 2 x 50 BR on 1:05 … Continue reading →