Monthly Archives: April 2015

Borden Noon – Aerobic and Speed session Warm Up:  600m EN-1/Kick: 200 FS Pull 2 x 50 FS Kick 2 x 100 FS 4 x 25 FS Kick 200 BK 2 x 50 BK Kick 2 x 100 BK 4 … Continue reading →

Borden Noon – Aerobic Recovery session Warm Up:  600m EN-1/Kick: 1700m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) 1x FS, 1x BK 200 FS 50 FS Kick 2 x 100 FS 50 FS Kick 4 x 50 … Continue reading →

18 Days Out from Nationals – less taper this year Race Pace Session + weights Warm Up:  500m EN 1/2: 700 / 100 2 x 100 FS on 1:45 2 x 50 FS on 1:00 2 x 25 FS on 30 … Continue reading →

Collingwood 7:30am Solo W.U. 600m En-1/Kick: 800m 4x 25K, 50Swim, 25K on 2:15 FS 4x 25K, 50Swim, 25K on 2:15 BK USRP: 500m 20 x 25 BK on 45, swim <20 200 easy LAP: 150m 6 x (25FS block Sprint … Continue reading →

Borden Noon + Weights Warm Up:  600m EN-1/2:  500m 5 x 50 FS on 1:00, Desc 1-5 50 easy 5 x 50 BK on 1:05, Desc 1-5 50 easy Race Pace: 100 BK for time (poor 1:20) 50 easy 25 … Continue reading →

Race Pace session for 100’s – plus weights Warm Up:  500m EN 1/2:  750m 3 x 100 FS on 1:45 Desc 1-3 50 easy 3 x 100 BK on 2:00 Desc 1-3 50 easy 3 x 50 Kick on 20 sec 50 easy … Continue reading →

Collingwood 6am Warm Up:  500 EN-1/2 450/150: 5 x 50 FS on 1:00 Desc 1-5 5 x 50 BK on 1:00 Desc 1-5 4 x 25 Kick on 1:00 50 Easy Race Pace:  550 6 x 25 BK Sprint on 1:00 (alt … Continue reading →

Collingwood 7:30am Warm Up:  4 x 200 mix Set 1: 18 x 50 as: 1. scull / swim 2. drill / swim 3. kick / swim Set 2: 8 x 100 as – 75 Solid, 25 stroke on 20 sec … Continue reading →

Last session of the week – Time Trials and weights Warm Up:  500m EN 1/2:  500m 2x (25 Kick, 50 Swim, 25 Kick) 3x (25 FS, 25 BK) 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK … Continue reading →

Needed Rest Day

Race Pace session for 100’s – plus weights Warm Up:  500m EN 1/2:  500m 4 x 50 FS on 1:00 Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 4 x 25 Kick on 20 sec Race Pace:  500 … Continue reading →

Rest Day

Race Pace session – for 50’s – plus weights Warm Up:  500m EN 1/2:  500m 4 x 50 FS on 1:00, Desc 1-4 4 x 50 BK on 1:05 Desc 1-4 4 x 25 Kick on 20 50 Easy Race … Continue reading →

Collingwood 7:30am  – solo Warm Up  – 600m EN-1/Kick: 8x (25 Kick, 50 Swim, 25 Kick) on 2:15 4x FS, 4x BK 4x 100 FS on 1:45  – 2Pull, 2Swim 4x 100 BK on 2:00 – 2Pull, 2Swim EN-2: 4x … Continue reading →

Race Pace Time Trial Session – then weights Warm Up:  500m EN-1/2 500m 5 x 50 FS on 1:00 Desc 1-4 5 x 50 BK on 1:05 Desc 1-4 50 Easy Race Pace:  500m 100 BK for time  – 1:17.5 … Continue reading →

Race Pace Session – for 100’s – then weights Warm Up:  500m EN-1/2 500m 6 x 50 FS on 1:00 Desc in pairs 6 x 50 BK on 1:05 Desc in pairs Race Pace:  450m 2 x { – 50 BK Dive … Continue reading →

Borden Noon – Recovery Session from Ontario’s and two days off Warm Up:  600m EN1/Kick:  1200m/400m 4 x (25 FS Kick, 50 Swim, 25 Kick) 2 x 100 FS (Pull-Swim) on 1:45 4 x (25 BK Kick, 50 Swim, 25 Kick) … Continue reading →

Borden Noon Easy session one day before Provincials start Warm Up:  1000m Pacing: 100m Dive 25 BK @ 50m pace, cruise 25 BK 50 easy Push 25 BK @ 100 Speed, cruise 75 Dive 25 FS @ 50m pace, cruise 25 FS … Continue reading →