Monthly Archives: April 2019

Recovery / Base Aerobic Session Warm Up:  550m Kick / EN-1:  200 / 800 (400 recovery) 2 x 50 BK Fin Kick on 1:00 50 easy 50 Scull 2 x 100 BK on 2:00, swim 1:39  act: 4 x 50 BK on 1:00, swim … Continue reading →

Lactic Tolerance  (BK Bias) + Weights Warm Up:  550 EN-1: 200 2 x 50 BK on 1:00, swim 48  act:  46  46 2 x 50 FS on 55, swim 42  act:  42 40 50 easy LAP:  200 (300 Recovery) 4 x (25 BK Fast, … Continue reading →

Race Pace Mix + Lactic Tolerance Kick FS Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Kick on 1:30 (2x BK, 2x FS) 2 x 100 BK on 2:00  act:  1:39  1:36 2 x 100 FS on … Continue reading →

Recovery / Base Aerobic Session   … Borden Closed … Collingwood Noon Warm Up:  650m Kick / EN-1:  200 / 800 (400 recovery) 2 x 50 BK Fin Kick on 1:00 50 easy 50 Scull 2 x 100 BK on 2:00, swim 1:39  act: 4 … Continue reading →

Lactic Tolerance  (FS Bias) Warm Up:  550 EN-1: 200 2 x 50 BK on 1:00, swim 48  act: 2 x 50 FS on 55, swim 42  act: 50 easy LAP:  200 (300 Recovery) 4 x (25 BK Fast, 25 easy) on 1:15 2x Build … Continue reading →

Race Pace Mix + Lactic Tolerance Kick BK Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Kick on 1:30 (2x BK, 2x FS) 2 x 100 BK on 2:00  act: 2 x 100 FS on 1:45  act: … Continue reading →

MSO Provincials (23 March)  VS  SO Provincials (27/28 April) 4 weeks of focused 50 and 100m sprint training plus a drop taper week produced the following results: 50 FS:   30.66  VS  29.41 100 FS:   33.79 + 38.79 = 1:12.58  VS  32.30 … Continue reading →

1 Day Out – SO Provincials – Mini-Drop-Taper Week Warm Up:  800m EN-1:  200 2 x 50 BK on 1:00 2 x 50 FS on 55 50 easy Race Pace for 50’s:  50  (300 recovery) (Use blocks if possible) 25 BK R-P … Continue reading →

2 Days Out – SO Provincials – Mini-Drop-Taper Week Warm Up:  600m EN-1:  400 100 BK on 2:00 2 x 50 BK on 1:00 100 FS on 1:45 2 x 50 FS on 55 50 easy Race Pace for 100’s:  100  … Continue reading →

3 Days Out – SO Provincials – Mini-Drop-Taper Week Warm Up:  700m EN-1:  300 100 BK on 2:00 50 BK on 1:00 100 FS on 1:45 50 FS on 55 50 easy LAP:  100 (100 recovery) 4 x (25 Build with … Continue reading →

4 Days Out – SO Provincials – Mini-Drop-Taper Week Warm Up:  600m EN-1:  500 100 BK on 2:00 3 x 50 BK on 1:00 100 FS on 1:45 3 x 50 FS on 55 50 easy LAP:  100 (100 recovery) 4 x (25 … Continue reading →

5 Days Out – SO Provincials – Mini-Drop-Taper Week Warm Up:  600m EN-1:  400 100 BK on 2:00 2 x 50 BK on 1:00 100 FS on 1:45 2 x 50 FS on 55 50 easy LAP:  100 (100 recovery) … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Kick / EN-1:  300 / 1000 (300 recovery) 3 x 50 BK Fin Kick on 1:00 50 easy 50 Scull 3 x 100 BK on 2:00, swim 1:39  act: 4 x 50 BK on 1:00, … Continue reading →

Lactic Tolerance  (BK Bias) … only a 1 Hr session due to Easter Good Friday 3pm to 4pm Warm Up:  500 EN-1: 200 2 x 50 BK on 1:00, swim 48  act:  48 48 2 x 50 FS on 55, swim 42  act: … Continue reading →

Race Pace Mix + Lactic Tolerance Kick FS + Weights Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Fin Kick (2x BK, 2x FS with snorkel) 2 x 100 BK on 2:00  act: 1:40 1:40 2 … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Kick / EN-1:  300 / 1000 (300 recovery) 3 x 50 BK Fin Kick on 1:00 50 easy 50 Scull 3 x 100 BK on 2:00, swim 1:39  act: 4 x 50 BK on 1:00, … Continue reading →

Lactic Tolerance  (FS Bias) + Weights Warm Up:  550 EN-1: 200 2 x 50 BK on 1:00, swim 48  act: 45 47 2 x 50 FS on 55, swim 42  act: 42 42 50 easy LAP:  200 (300 Recovery) 4 x (25 FS Fast, … Continue reading →

Race Pace Mix + Lactic Tolerance Kick BK – crazy busy pool – lane rope swapped out (wouldn’t tighten) Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Fin Kick (2x BK, 2x FS with snorkel) … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Kick / EN-1:  300 / 1000 (300 recovery) 3 x 50 BK Fin Kick on 1:00 50 Scull 3 x 100 BK on 2:00, swim 1:39  act: 4 x 50 BK on 1:00, swim 48 … Continue reading →

Lactic Tolerance Warm Up:  550 EN-1: 200 2 x 50 BK on 1:00, swim 48  act:  48 47 2 x 50 FS on 55, swim 42  act:  42 41 50 easy LAP:  200 (300 Recovery) 4 x (25 BK Fast, 25 easy) on 1:15 … Continue reading →

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: 2 x 100 FS on 1:45  act: 50 easy LAP:  150   (250 recovery) 3 x (25 … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Kick / EN-1:  300 / 1000 (300 recovery) 3 x 50 BK Fin Kick on 1:00 50 easy 50 Scull 3 x 100 BK on 2:00, swim 1:39  act: 4 x 50 BK on 1:00, … Continue reading →

Lactic Tolerance Warm Up:  550 EN-1: 200 2 x 50 BK on 1:00, swim 48  act: 48 47 2 x 50 FS on 55, swim 42  act:  42 42 LAP:  200 (300 Recovery) 4 x (25 FS Fast, 25 easy) on 1:15 1x Build, … Continue reading →

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: 2 x 100 FS on 1:45  act: 50 easy LAP:  150   (250 recovery) 3 x (25 … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Recovery:  400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS Kick / EN-1:  200 / 700 (150 recovery) 4 x 50 Fin Kick on 1:00 … Continue reading →

Warm Up:  550 EN-1: 200 100 BK on 2:00, swim 1:45  act:  1:38 100 FS on 1:45, swim 1:30  act:  1:28 LAP:  200 (300 Recovery) 4 x (25 FS Fast, 25 easy) on 1:15 1x Build, 1x 1st 20 Fast, 1x … Continue reading →

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:  1:38  1:38 2 x 100 FS on 1:45  act:  1:28  1:26 50 easy LAP:  150   … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Recovery:  400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS Kick / EN-1:  200 / 700 (150 recovery) 4 x 50 Fin Kick on 1:00 … Continue reading →