Monthly Archives: September 2015

Borden Noon – Pacing Session Warm Up:  600m EN-1:  600m 200 FS Pull 200 BK 200 FS-IM EN-2 FS PACING: 1050m 50    on 1:00,   swim 0:43 (act 41) 100 on 2:00,   swim 1:26 (act 1:27) 200 on 4:00,   swim 2:52 (act 2:53) 300 … Continue reading →

Borden Noon – Aerobic Session Warm Up:  600m EN-1:  1200m / Kick:  300 2 x 200 FS Pull on 3:15, swim 3:00 2 x 50 Fin Kick 2 x 200 FS Fins on 3:15, swim 3:00 2 x 50 Fin Kick … Continue reading →

Monday – Race-Pace Focus Warm Up:  600m EN-1:  600m 200 FS Pull 200 BK 200 FS-IM Race-Pace:  900m Water Run – Shallow to Deep 200 FS Strong on 3:00, swim 2:50 (act:  2:51) 300 FS Strong, aim for 4:20 (act:  4:29) … Continue reading →

Borden Noon – Quality Pacing Warm Up:  600m EN-1:  500m 100 FS Pull 2 x 100 BK 2 x 100 FS-IM EN-2:  300m 6 x 50 on 1:15 with Stroke Rates: 71, 72, 73, 74, 75, 76 Race Pace: 800 … Continue reading →

Borden Noon – Aerobic session … after two days off to try to reverse being Over-Trained Warm Up:  600m EN-1 / Kick:  1600 / 300m 400 FS Pull with Paddles on 30 sec 2 x 50 Kick on 15 sec 400 FS … Continue reading →

Borden Noon – Aerobic session Warm Up:  600m EN-1 / Kick:  1800 / 300m 400 FS Pull with Paddles on 30 sec 2 x 50 Kick on 15 sec 400 FS on 30 sec 2 x 50 Fin Kick on 15 sec … Continue reading →

First session of the Race Preparation Phase Monday – Race-Pace Focus + weights Warm Up:  600m EN-1:  500m 100 FS Pull 2 x 100 BK 2 x 100 FS-IM Race-Pace:  800m Water Run – Shallow to Deep 200 FS Fast … Continue reading →

Borden Noon – Pacing session Warm Up:  600m EN-1:  500 100 FS Pull 100 BK 100 FS IM 4 x 50 FS on 1:00, swim 43 EN-2 FS PACING: 1800m 50    on 1:00,   swim 0:43  100 on 2:00,   swim 1:26  … Continue reading →

Desperately needed rest day

Mixed Aerobic & Speed session Warm Up:  600m Recovery:  200 200 BK Fins Kick:  200m 2 x 50 FS Kick on 15 sec 4 x 25 FS Kick on 15 sec EN-1:  600m 300 FS Pull on 4:45 300 FS … Continue reading →

Race Pace Session Warm Up:  800m EN-1:  300m 3 x 100 FS on 1:45, swim 1:27 50 easy Race Pace:  700m Wade through Shallow Pool 200m FS Fast on 3:00, swim 2:45 (act 2:40) 300m FS Hold, swim 4:30 (act … Continue reading →

Recovery Week Aerobic Session + Weights Warm Up:  600m Kick: 200m 2 x 50 Kick on 15 sec 4 x 25 Kick on 15 sec EN-1:  1000 5 x 200m on 3:15 FS Fins, FS Full, FS Pull, FS Full, … Continue reading →

Crappy end to the Ontario Swim/Bike Triathlon Race season Strong winds, rough Lake Simcoe  – cancelled the Georgina Swim Swim/Bike because a 20km (-) bike race. Going hypothermic before it started. 29.4 avg

Borden Noon – Recovery Swim Warm Up:  600m Recovery:  500 50 FS Kick 200 FS Fins 50 Kick 200 BK Fins EN-1:  1100 50 FS Kick 100 FS Pull 50 Scull 2 x 100 FS 3 x 50 FS 50 BK Kick … Continue reading →

Quality – Pacing Session – Borden Warm Up:  600m EN-1:  800 200 FS Pull 2 x 100 BK 2 x 100 FS IM 4 x 50 FS on 1:00, swim 43 EN-2 FS PACING: 1800m 50    on 1:00,   swim 0:43  100 … Continue reading →

Aerobic Session – Borden Warm Up:  600m Kick:  300 6 x 50 fin Kick on 1:00 EN-1:  1200 300 FS Pull on 5:00, swim 4:35 3 x 100 BK on 1:55, swim 1:40 300 FS on 5:00, swim 4:35 3 … Continue reading →

Back at Borden Noon swim after 3 week closure Speed session Warm Up:  600m Kick:  300m 6 x 50 Kick EN-1:  800m 4 x 50 FS Paddles Pull 2 x 100 FS 2 x 100 BK 2 x 100 FS-IM EN-3:  … Continue reading →

Open Water Aerobic Session

Open Water – Wasaga Beach Same as next day Monday – only calmer … and GPS was messed up (in UltraTrack mode) 2500m

Guelph II Swim Bike triathlon race 750m swim 30km Bike

Spence Lake Open Water Swim Six crossings – GPS messed up … but approx. 2300m

East Bayfield 11am – Pacing session Warm Up: 400m Kick: 300m 100 FS Kick 2 x 50 BK Kick 2 x 50 FS Kick EN-1: 1000 4 x 100 BK on 1:55 4 x 100 FS-IM on 1:50 4 x … Continue reading →