Monthly Archives: May 2015

Collingwood 7:30am Warm Up: 600m 400 Reverse IM 200 Kick Main Set: 2300m 5 x 100 FS Pull on 2:00 4 x 50 FL Drill-Swim on 1:15 3 x 200 FS on 20 sec 4 x 50 BK on 1:00 … Continue reading →

Borden Pool Closed Rest Day

Borden Noon – Aerobic Distance Warm Up:  600m Main Set: 2,800m 50 FS Kick 2 x 200 FS on 3:45 (3:10, 3:05) 2 x 100 FS on 1:40 (1:28, 1:28) 50 easy 50 FS Kick 2 x 200 FS Pull … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick: 1400m 4 x (25 Kick, 50 Swim, 25 Kick) in reverse IM sequence 1-4 3 x 50 FS Pull 100 FS 3 x 50 FS Fins 100 FS 3 x 50 BK Pull 100 … Continue reading →

Borden Noon – recovery Warm Up:  550m Main Set: 1900m 2 x 200 FS on 3:45, 2nd faster than first 50 Kick 50 easy 2 x 200 FS Pull on 3:30 50 Kick 50 BR 2 x 200 FS Fins … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick: 600m 2 x 50 FS Kick 2 x 25 FS – set pace for 100 2 x 50 FS – same pace 2 x 25 FS Kick 2 x 100 … Continue reading →

Collingwood – 7:30 to 9:00 Warm Up: 800 IM reverse order as Drill Swim Set 1: 200 FS IM 4 x 25 FL Fast on 1:00 300 FS IM 4 x 50 BK Fast on 1:15 400 FS IM 4 … Continue reading →

Borden Noon Warm Up:  500m Main Set: 4 times through the following: 50 FS Kick 2 x 200 FS on 3:30 – aerobic 2 x 100 FS on 1:45 – 2-5 sec faster 50 Easy #1 Full Stroke, #2 Pull, … Continue reading →

Talk about inspirational swimming! Richard Abrahams set five world records for the 70-74 age group at this past weekend’s Canadian Masters Swimming Championships in Montreal. Here are three of his record setting swims: 50 Freestyle – Heat 2 Lane 4 … Continue reading →

Borden Noon Warm Up:  600m En-1/Kick: 600m 4 x (25 Kick, 50 Swim, 25 Kick 50 Swim) mix strokes En-1: 1200 2 x 100 BK Fins 2 x 100 BK on 2:00 4 x 50 BK on 1:00 – Pick on speed 2 … Continue reading →

Borden Noon W.U. 400 EN-1: 200 FS on 3:45 200 FS swim a few seconds faster 50 FS Kick 50 easy 200 FS on 3:45 200 FS swim a few seconds faster 50 FS Kick 50 easy 200 FS Pull … Continue reading →

Montreal’s Claude-Robillard Sports Complex Friday 15-May: 5:45pm+  200 Backstroke – 2:51.90 (4th) Saturday 16-May: 10:05am+  50 Backstroke – 33.58 (1st) 1:44pm+  50 Freestyle – 28.97 (11th) Sunday 17-May: 10:52am+  100 Backstroke – 1:14.01 (2nd) 2:17pm+  100 Freestyle – 1:06.02 (15th) … Continue reading →

Very Easy … somewhere … either Queen’s or Montreal Warm Up:  700m EN-1:  100m 2 x 25 FS on 30 sec 2 x 25 BK on 30 sec LAP:  50m 25 BK at pace for 100 BK 100 easy 25 FS at pace … Continue reading →

Very Easy noon session – Borden Warm Up:  700m Recov:  100m 25 BK Kick, 50 BK, 25 BK Kick 25 FS Kick, 50 FS, 25 FS Kick EN-1:  150m 3 x 25 FS on 30 sec 3 x 25 BK on 30 sec … Continue reading →

Easy noon session – Borden Warm Up:  700m Recov:  200m 25 BK Kick, 50 BK, 25 BK Kick 25 FS Kick, 50 FS, 25 FS Kick EN-1:  150m 3 x 25 FS on 30 sec 50 easy 3 x 25 … Continue reading →

Last short Race Pace session – noon Borden Warm Up:  700m Recov:  300m 25 FS Kick, 50 FS, 25 FS Kick, 50 FS 25 BK Kick, 50 BK, 25 BK Kick, 50 BK EN-1:  150m 3 x (25 FS Build, 25 … Continue reading →

Rest Day

Collingwood 7:30am … Solo Warm Up:  700m Set 1: 2 x (25 FS Kick, 50 FS, 25 FS Kick, 50 FS) 2 x (25 BK Kick, 50 BK, 25 BK Kick, 50 BK) Set 2: 2 x (25 FS Build … Continue reading →

Race Pace Session – Borden Noon Warm Up:  500m EN-1:  200m 2 x 50 FS 2 x 50 BK Race Pace:  200m 50 BK Sprint (@ 1st 50 of 100 pace), 100 Easy on 3:00+ 25 BK Sprint on 45, … Continue reading →

Pacing – Borden Noon Warm Up:  700m EN-1/Kick:  400 25 BK Kick, 50 BK, 25 Kick, 50 BK 25 FS Kick, 50 FS, 25 FS Kick, 50 FS 100 FS Pull 100 BK Pull EN-1/2:  300 3 x 50 FS on … Continue reading →

Rest Day (needed)

Borden Noon – Last Lactic Tolerance session Warm Up:  600m EN-1/Kick: 100 FS 50 FS Kick 2 x 50 FS 50 FS Kick 2 x 25 FS 100 BK 50 BK Kick 2 x 50 BK 50 BK Kick 2 … Continue reading →

11 Day Taper this year for Nationals – Speed session Borden Noon + Weights Warm Up:  600m EN-1: 700m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) 2 x 100 BK 2 x 100 FS EN-1/2: 400m 4 x 50 … Continue reading →

Collingwood 7:30am – recovery swim with Speed and Blocks Warm Up: 600m Set 1: 12 x (25 Drill, 25 Build, 25 Fast) alt FS, BK Set 2: 200 FS Pull 2 x (25 Sprint, 50 easy) 2 x (25 Sprint, … Continue reading →

Borden Noon + Weights – Lactic Tolerance Warm Up:  500 EN 1/2:  400 3 x 50 FS on 1:00, Desc 1-3 2 x 25 FS Kick on 45 3 x 50 BK on 1:05, Desc 1-3 2 x 25 BK … Continue reading →