Monthly Archives: March 2019

Borden Closed due to Chemical Levels – made it to Collingwood for a 1hr 15min session Warm Up:  550 EN-1: 200 100 BK on 2:00, swim 1:45  act:  1:41 100 FS on 1:45, swim 1:30  act:  1:26 LAP:  200 (300 … Continue reading →

First Week of a 6-Week Race Prep Phase Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Fin Kick (2x BK, 2x FS) 2 x 100 BK on 2:00  act:  1:37 1:38 2 x 100 FS … Continue reading →

Recovery Week – Base Aerobic / Recovery session Warm Up:  550m Recovery:  300 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) Kick / EN-1:  200 / 800 (150 recovery) 4 x 50 Fin Kick on 1:00 50 easy … Continue reading →

Recovery Week – Race Distance Session Day Warm Up:  1000 (simulating meet warm up) BK 100 / EN-1 100:  (250 Recovery) 100 BK for time  act:  1:19 50 easy 4 x 50 BK easy on 1:15 100 BK, swim 1:45   … Continue reading →

Recovery Week – FS Kick Day Warm Up:  550 Kick / EN-1:  300 / 400  (50 Recovery) 6 x 50 Fin Kick (3x BK, 3x FS) 2 x 100 BK on 2:00  act:   1:37, 1:36 2 x 100 FS on … Continue reading →

Recovery Week – Recovery / Base Aerobic Session Warm Up:  550m Recovery:  300 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) Kick / EN-1:  200 / 800 (150 recovery) 4 x 50 Fin Kick on 1:00 50 easy … Continue reading →

Recovery Week – Lactic Tolerance Session Warm Up:  550 EN-1 / EN-2 / LAP:  200 / 200 / 200  (400 Recovery) 100 BK on 2:00, swim 1:45  act:  1:40 2 x 50 BK on 1:05, swim 45 50 easy 4 … Continue reading →

Recovery Week – and last week of Specifics – BK Kick Day Volume Reduced Warm Up:  550 Kick / EN-1:  300 / 400 (50 easy) 6 x 50 Fin Kick (3x BK, 3x FS) 2 x 100 BK on 2:00  … Continue reading →

MSO Provincials – Day 1 & 2 50 FS:  30.66 100 FS:  33.79 + 38.79 = 1:12.58  +5.00 sec drop Super Bad, gassed after 60m 50 BK:  36.05  Pretty Ordinary but the best of the 4 races 100 BK:  38.73 … Continue reading →

MSO Provincials – Day 1 50 FS – 30.66 Awful! “looked like I was swimming a 200”

Borden Noon Warm Up:  550m EN-1/EN-2/Kick:  600 / 300 / 400  (100 Recov) 4 x 50 BK Fin Kick on 1:00 200 BK Fins 100 BK on 2:00 3 x 50 BK on 1:05, desc 1-3   act:  51 49 47 50 … Continue reading →

Took a Rest Day Warm Up:  550 Kick:  400 100 BK Fin Kick on 2:00 2 x 50 BK Fin Kick on 1:00 100 FS Fin Kick on 2:00 2 x 50 FS Fin Kick on 1:00 EN-1:  1200 200 … Continue reading →

Borden Noon – Lactic Tolerance FS/BK Warm Up:  550 EN-1:  1000 200 BK Fins 3 x 100 BK on 2:00 50 easy 200 FS Pull 3 x 100 FS on 1:45 (fell over the 1:30 mark) 50 easy EN-2:  300 … Continue reading →

Borden Noon – Sprint Focused Week Warm Up:  550m EN-1/EN-2/Kick:  600 / 300 / 350 4 x 50 BK Fin Kick on 1:00 3 x 100 BK on 2:00 3 x 50 BK on 1:05 50 easy 3 x 50 FS … Continue reading →

Recovery Session – Borden 3-4pm Warm Up:  550m Recovery:  400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull) Kick / EN-1 : 300 /  800 6 x 50 Fin kick on 1:00 200 BK Fins 2 x 100 BK … Continue reading →

BK La Tol Session – Collingwood 7:30am Warm Up:  550m EN-1:  500 3 x 100 BK on 2:00  act: 2 x 100 FS Pull on 1:45  act: EN-2:  400 (50 Recov) 3 x 50 FS on 1:00, Desc 1-3 act: 5 x 50 BK on 1:05, desc 1-5  … Continue reading →

FS Leg Session – Borden Warm-Up: 550 Kick / EN-1: 200 / 400 6 x 50 Fin Kick mix 2 x 100 BK on 2:00 2 x 100 FS on 1:45 LAP: 150 (150 Recov) 3 x (25 BK Fast, 25 easy) on … Continue reading →

Base Aerobic / Recovery Session – Borden Noon Warm Up:  450 Recovery:  400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull) EN-1/Kick:  1000 / 400 100 BK Fins Kick on 2:00 2 x 50 BK Fins … Continue reading →

FS La Tol Session –  Collingwood Warm Up:  550m EN-1:  500 2 x 100 BK on 2:00 3 x 100 FS Pull on 1:45 EN-2:  200 (50 Recov) 3 x 50 BK on 1:05, Desc 1-3 act 5 x 50 FS on 1:00, … Continue reading →

BK Leg Session – Collingwood 7:30am to 8:50am Warm-Up: 500 Kick / EN-1: 200 / 400 4 x 50 Fin Kick mix 2 x 100 BK on 2:00 2 x 100 FS on 1:45 LAP: 150 (150 Recov) 3 x (25 … Continue reading →

Recovery Session – Collingwood 8am Warm Up:  600m Recov:  400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull) EN-1 / Kick:  400 / 200 4 x 50 Fin kick on 1:00 2 x 100 BK on … Continue reading →

BK La Tol Session Warm Up:  550m EN-1:  500 3 x 100 BK on 2:00  act:  1:40 1:41 1:41 2 x 100 FS Pull on 1:45  act:  1:27 1:27 EN-2:  400 (50 Recov) 3 x 50 FS on 1:00, Desc 1-3 act: 43, 41, 40 5 x … Continue reading →

FS Leg Session Warm-Up: 550 Kick / EN-1: 200 / 400 4 x 50 Fin Kick mix 2 x 100 BK on 2:00 2 x 100 FS on 1:45 LAP: 150 (150 Recov) 3 x (25 BK Fast, 25 easy) on 1:15 … Continue reading →

Base Aerobic / Recovery Session Warm Up:  550 Recovery:  400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull) EN-1/Kick:  800 / 400 100 BK Fins Kick on 2:00 2 x 50 BK Fins Kick on 1:00 … Continue reading →

FS La Tol Session Warm Up:  550m EN-1:  500 2 x 100 BK on 2:00 3 x 100 FS Pull on 1:45 EN-2:  400 (50 Recov) 3 x 50 BK on 1:05, Desc 1-3 act 50 50 51 5 x 50 FS on … Continue reading →

BK Leg Session Warm-Up: 550 Kick / EN-1: 200 / 400 4 x 50 Fin Kick mix 2 x 100 BK on 2:00 2 x 100 FS on 1:45 LAP: 150 (150 Recov) 3 x (25 FS Fast, 25 easy) on … Continue reading →

Borden Noon – recovery Warm Up:  550m Kick / EN-1:  400 / 800 / 100 recovery 100 BK Fins Kick on 2:00 2 x 50 BK Fins Kick on 1:00 4 x 100 BK on 2:00, 1st, 2nd, 3rd, 4th length … Continue reading →