Archive for December, 2018

Warm Up: 550m

Kick: 750m

  • 3 x (100 kick, 2 x 50 kick) #1 FS, #2 BK, #3 BR
  • 50 easy

EN1/2: 200 / 50 Recov

  • 4 x 50 FS on 1:00, desc 1-4 from aerobic
  • 50 easy

LaTol: 150m / 100 Recov

  • 3 x 50 FS fast on 2:00 (act:  34, 34, 35)
  • 100 easy

EN 1/2: 200 / 50 recov

  • 4 x 50 BK on 1:05, desc from 50sec
  • 50 easy

LaTol 150m / 100 recov

  • 3 x 50 BK fast on 2:00 (act:  39, 39.5, 38)
  • 100 easy

Hypoxic:  300

  • 6 x 50 FS with Hypoxic breathing on 1:15
    Breathing per 25: 3/3, 2/3, 2/2, 1/2, 1/2, 1/2

Swim Down: 100

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Borden Noon + Weights

Warm Up:  550

Kick: 750m

  • 3 x (100 kick, 3 x 50 kick) #1 FS Fins, #2 BK Fins, #3 BR
  • 50 easy

EN-1: 900 / 150 recov

  • 3 x 100 BK on 2:00
  • 50 easy
  • 3 x 100 IM on 2:00
  • 50 easy
  • 3 x 100 FS on 1:45
  • 50 easy

EN-2: 500 / 100 recov

  • 5 x 50 BK on 1:05, desc 1-5
  • 50 easy
  • 5 x 50 FS on 1:00, desc 1-5
  • 50 easy

LAP:  100 / 100 recov

  • 4 x (25 easy, 25 fast) on 1:15

Swim Down:  200

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Toronto Pan Am Pool – Gong Show Session

While the competition pool sat empty, the training tank was busy.
Swimmer ability too mixed to actually swim more than a 25 or 50.

Lots of kicking

Some Pulling

Some FS / BK (BK on the lane line as mid-double lane was to sketchy)

Some 25′s BK Fast

Some 25′s FS Fast

A little decreased breathing Swim Down.

Overall, better than nothing.

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Cambridge noon speed session

Warm Up: 550m

Kick: 750m

  • 3 x (100 kick, 3 x 50 kick)
    #1 FS Fins, #2 BK Fins, #3 BR
  • 50 easy

EN1/2: 200 / 50 Recov

  • 4 x 50 FS on 1:00, desc 1-4 from aerobic
  • 50 easy

LaTol: 150m / 100 Recov

  • 3 x 50 FS fast on 2:00
    Act: 34, 34, 35
  • 100 easy

EN 1/2: 200 / 50 recov

  • 4 x 50 BK on 1:05, desc from 50sec
  • 50 easy

LaTol 150m / 100 recov

  • 3 x 50 BK fast on 2:00
    Act: 40, 40, 40
  • 100 easy

Swim Down: 100

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Collingwood Mixed session

Warm Up:  500m

Kick:  600m

  • 100 FS Fins Kick
  • 2 x 50 FS Fins Kick
  • 100 BK Fins Kick
  • 2 x 50 BK Fins Kick
  • 100 BR Kick
  • 2 x 50 BR Kick
  • 50 easy

EN-1:  400

  • 2 x 100 FS Pull, alt breathing on 1:45
  • 2 x 100 BK on 2:00

EN-1/2: 500

  • 5 x 50 FS on 1:00, desc 1-5 by length
  • 50 easy
  • 5 x 50 BK on 1:05, desc 1-5 by stroke rate
  • 50 easy

LAP:  150

  • 3 x (25 strong kick, 25 Fast Swim, 25 easy) 1x BK, 2x FS

Swim Down:  200

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Warm Up:  600m

Kick:  300

  • 4 x 50 Fin Kick on 1:00
  • 2 x 50 BR Kick on 1:15
  • 50 easy

EN-1 /EN-2:  550

  • 100 BK Fins
  • 4 x 50 BK desc on 1:05
  • 100 FS Pull
  • 3 x 50 FS desc on 1:00
  • 50 easy

La Tol:  300

  • 3 x 100 BK Fast on 3:00, aim for tight times (act:  1:28, 1:29, 1:27)
  • 100 easy
  • 6 x 50 FS with Hypoxic breathing on 1:15
    Breathing per 25: 3/3, 2/3, 2/2, 1/2, 1/2, 1/2

Power:

  • 4x Dive/Breakout

Swim Down:  200

 

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Aerobic Session

Warm Up:  550m

EN-1 / EN-2 / Kick:  700 / 100 / 400

  • 50 BK Kick – 100 BK – 50 BK Kick – 100 BK – 50 BK Kick
  • 50 easy
  • 50 FS Kick – 100 FS – 50 FS Kick – 100 FS – 50 FS Kick
  • 50 easy
  • 50 BR Kick – 50 IM – 50 BR Kick – 50 IM
  • 50 easy
  • 3 x 50 BK on 1:05, desc 1-3 from 47
  • 3 x 50 FS on 1:00, desc 1-3 from 41
  • 50 easy

LAP: 100

  • 2 x (50 Fins/Paddles Min Strokes/Min Time, 50 easy)
    (act:  29 @ 12/13 and 30 @ 13/14)

LA Tol:  50

  • 50 Fast FS kick  (act:  55)
  • 100 recovery

Blocks:

  • 4x Dive/Breakout

Swim Down:  200m

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Aerobic Session

Warm Up:  550m

EN-1 / EN-2 / Kick:  700 / 100 / 400

  • 3 x 50 BK Fins Kick on 1:00
  • 2 x 100 BK on 2:00
  • 3 x 50 FS Fins Kick on 1:00
  • 2 x 100 FS
  • 2 x 50 BR Kick on 1:15
  • 100 IM
  • 3 x 50 BK on 1:05, desc 1-3 from 47
  • 3 x 50 FS on 1:00, desc 1-3 from 41
  • 50 recovery

LAP: 100

  • 4 x (25 Fast, 25 easy) on 1:30, 2x BK, 2x FS

LA Tol:  50

  • 50 Fast BK kick
  • 100 recovery

Blocks:

  • 4x Dive/Breakout

Swim Down:  200m

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East Bayfield session c/o Peter M.

Warm Up:  600m

  • 4 x 50 FS on 1:00, desc 1-4
  • 100 easy
  • 3 x 100 FS Fast on 2:30, aim for tight times
    (act:  1:16, 1:17, 1:18)
  • 100 easy
  • 6 x 50 FS with Hypoxic breathing on 1:15
    Breathing per 25:
    3/3, 2/3, 2/2, 1/2, 1/2, 1/2
  • 100 easy
  • 3 x (25 BK Kick, 25 BK) desc 1-3 on 1:30

Swim Down:  200

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North York Gators – Pentathlon Swim Meet

Markham Pan Am Pool

  • 50 Butterfly
  • 50 Backstroke
  • 50 Breaststroke
  • 50 Freestyle
  • 100 Individual Medley

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Aerobic Session

Warm Up:  550m

EN-1 / EN-2 / Kick:  1000 / 150 / 300

  • 2 x 50 BK Kick
  • 3 x 100 BK
  • 2 x 50 FS Kick
  • 3 x 100 FS
  • 2 x 50 BR Kick
  • 3 x 100 IM
  • 5 x 50 (1x BK, 1x FS, 3x IM seq faster)
  • 50 recovery

LAP / LAP Kick: 100 / 50

  • 25 FL, 25 easy
  • 25 BK, 25 easy
  • 25 BR, 25 easy
  • 25 FS, 25 easy
  • 50 recovery
  • 2 x 25 Fast kick
  • 50 recovery

Blocks:

  • 4x Dive/Breakout

Swim Down:  200m

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Speed Session + Weights

Warm Up:  550m

Aerobic Kick:  600m / 50 Recov

  • 3 x 100 Kick (Fins:  1x FS, 1x BK – No Fins: 1x BR)
  • 6 x 50 Kick (Fins:  2x FS, 2x BK – No Fins:  2x BR)
  • 50 easy

EN-1/EN-2:  300 / 150 / 50 Recov

  • 4 x 50 BK on 1:05, desc #3, 4
  • 4 x 50 FS on 1:00, desc #3, 4
  • 50 Strong choice
  • 50 easy

LAP FS: 75 / 75 Recov

  • 3 x (25 BK Fast, 25 BK easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)

LA Tol BK / LA Tol Kick:  150 / 50 / 300 Recov

  • 75 BK Sprint, 25 easy – 2 x 50 recovery on 1:00  (Act:  60)
  • 50 BK Sprint, 2 x 50 recovery on 1:00  (act:  39)
  • 25 BK Sprint, 25 easy – 50 recovery  (act:  17 … fastest this season)
  • 2 x (25 Max Kick, 25 easy kick)

LAP FS:  75 / 75

  • 3 x (25 FS Fast, 25 FS easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)

Blocks:

  • 4 x Dive/Breakout

Swim Down:  200

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Aerobic Session

Warm Up:  550m

EN-1 / EN-2 / Kick:  1000 / 150 / 300

  • 2 x 50 BK Kick
  • 3 x 100 BK
  • 2 x 50 FS Kick
  • 3 x 100 FS
  • 2 x 50 BR Kick
  • 3 x 100 IM
  • 5 x 50 (1x BK, 1x FS, 3x IM seq faster)
  • 50 recovery

LAP / LAP Kick: 100 / 50

  • 25 FL, 25 easy
  • 25 BK, 25 easy
  • 25 BR, 25 easy
  • 25 FS, 25 easy
  • 50 recovery
  • 2 x 25 Fast kick
  • 50 recovery

Blocks:

  • 4x Dive/Breakout

Swim Down:  200m

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Speed Session + Weights

Warm Up:  550m

Aerobic Kick:  600m / 50 Recov

  • 3 x 100 Kick (Fins:  1x FS, 1x BK – No Fins: 1x BR)
  • 6 x 50 Kick (Fins:  2x FS, 2x BK – No Fins:  2x BR)
  • 50 easy

EN-1/EN-2:  300 / 150 / 50 Recov

  • 4 x 50 BK on 1:05, desc #3, 4
  • 4 x 50 FS on 1:00, desc #3, 4
  • 50 Strong choice
  • 50 easy

LAP FS: 75 / 75 Recov

  • 3 x (25 FS Fast, 25 FS easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)

LA Tol FS / LA Tol Kick:  150 / 50 / 300 Recov

  • 75 FS Sprint, 25 easy – 2 x 50 recovery on 1:00  (act:  53)
  • 50 FS Sprint, 2 x 50 recovery on 1:00   (act:  32)
  • 25 FS Sprint, 25 easy – 50 recovery  (act:  15)
  • 2 x (25 Max Kick, 25 easy kick)

LAP BK:  75 / 75

  • 3 x (25 BK Fast, 25 BK easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)

Blocks:

  • 4 x Dive/Breakout

Swim Down:  200

 

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Warm Up: 500m

Kick:  300m

  • 2 x 50 BK Kick on 1:30
  • 2 x 50 FS Kick on 1:30
  • 2 x 50 BR Kick on 1:15
  • 50 easy

EN-1 / EN-2:  600 / 300

  • 2 x 100 BK on 2:00, swim 1:37
  • 5 x 50 BK on 1:05, desc 1-5 from 48
  • 2 x 100 FS on 1:45, swim 1:27
  • 5 x 50 FS on 1:00, desc 1-5 from 42
  • 50 easy

LAP:  200 / 300 Recovery

  • 4 x (25 FS Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
  • 50 Easy
  • 4 x (25 BK Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
  • 50 Easy

LA Tol FS:  100

  • 4 x 25 FS Fast on 45 sec
  • 100 easy

LAP Kick: 100

  • 2x 25 Fast Kick
  • 2x max SDK

Swim Down:  200 Easy

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Warm Up: 550m

EN-1 / Kick:  600 / 600 / 150 recov

  • 3 x 100 Kick on 2:15, 1x BK Fins, 1x FS Fins, 1x BR
  • 100 BK on 2:00, swim 1:37
  • 100 IM on 2:00
  • 100 FS, swim 1:26
  • 6 x 50 Kick on 1:00, 2x BK Fins, 2x FS Fins, 2x BR
  • 6 x 50 on 1:00, 2x BK, 2x FS, 2x IM
  • 50 Easy

LA Tol FS: 150m / 250 Recov

  • 2 x (50 BK Sprint, 2 x 50 Easy on 1:15)  act:  35.5, 37
  • 2 x (25 BK Sprint, 25 easy) on 1:30

LA Tol Kick:  50 / 50 Recov

  • 25 MAX FS kick, 25 easy
  • 25 MAX BK Kick, 25 easy

Power Kick / Power: 50 / 75

  • 2 x BK SDK
  • 8 6 x Dive/Breakout from blocks

Swim Down:  200 Easy

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Warm Up: 500m

Kick:  300m

  • 2 x 50 BK Kick on 1:30
  • 2 x 50 FS Kick on 1:30
  • 2 x 50 BR Kick on 1:15
  • 50 easy

EN-1 / EN-2:  600 / 300

  • 2 x 100 BK on 2:00, swim 1:37
  • 5 x 50 BK on 1:05, desc 1-5 from 48
  • 2 x 100 FS on 1:45, swim 1:27
  • 5 x 50 FS on 1:00, desc 1-5 from 42
  • 50 easy

LAP:  200 / 300 Recovery

  • 4 x (25 FS Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
  • 50 Easy
  • 4 x (25 BK Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
  • 50 Easy

LA Tol BK:  100

  • 4 x 25 BK Fast on 45 sec
  • 100 easy

LAP Kick: 100

  • 2 x 25 Fast Kick
  • 2 x max SDK

Swim Down:  200 Easy

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Warm Up: 550m

  • 200 BK/FS mix
  • 25 BR, 25 BR Kick
  • 200 BK/FS Fins/Paddles
  • 100 IM Drills

EN-1 / Kick:  650 / 600 / 150 recov

  • 100 BK Fins Steady
  • 2 x 50 BK Fins Kick Strong on 1:00
  • 100 BK on 2:00, swim 1:37
  • 2 x 50 BK on 1:00, swim 46
  • 50 easy
  • 100 FS Fins Steady
  • 2 x 50 FS Fins Kick Strong on 1:00
  • 100 FS on 1:45, swim 1:26
  • 2 x 50 FS on 1:00, swim 41
  • 50 easy
  • 100 BR Kick Steady
  • 2 x 50 BR Kick Strong on 1:15
  • 100 IM on 2:00
  • 3 x 50 IM Seq on 1:00
  • 50 Easy

LA Tol FS: 150m / 250 Recov

  • 2 x (50 FS Sprint, 2 x 50 Easy on 1:00) act:  32, 34
  • 2 x (25 FS Sprint, 25 easy) on 1:30  act: 14.5, 15

SDK / Sprint Kick: 225m

  • 2 x dive maximum SDK, easy rest of 50
  • 2 x BK SDK
  • 50 easy
  • 25 MAX FS kick, 25 easy
  • 25 MAX BK Kick, 25 easy
  • 4 x Dive/Breakout from blocks

Swim Down:  200 Easy

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