Monthly Archives: May 2019

Borden Noon Warm Up:  500m Kick: 300 6 x 50 Fin Kick (2x FS 2x BK, 2x Side) EN-1: 1600 4 x 100 FS Fins Paddles on 1:45 100 BK Fins/Paddles 200 FS Fins Paddles 100 BK 4 x 100 FS Pull Paddles … Continue reading →

Borden Noon Warm Up:  500 Kick / EN-1:  300 / 1350 2 x 50 BK Kick on 1:30 200 BK Fins 2 x 100 BK on 1:55 4 x 50 BK on 1:00 50 easy 50 scull 2 x 50 … Continue reading →

Borden Noon Warm Up:  500m Kick Drills: 300 2 x 50 Fin Kick (1x FS 1x BK) 2 x 50 Fin Kick – Left Side down, Right side Back 2 x 50 Fin Kick – 6-Kick Stroke Down, swim back … Continue reading →

Borden Noon Warm Up:  500m Kick / EN-1 / Recovery:  300 / 1000 / 350 2 x 50 Fin Kick 50 Scull 3 x 100 FS Fins / Paddles on 20 sec 200 FS Fins / Paddles 100 BK Recovery 2 x … Continue reading →

No Swim – Drive day

1 Day Out  – Taper Session Warm Up:  800m EN-1:  200 2 x 50 BK on 1:00, swim 48 2 x 50 FS on 55, swim 42 50 easy LAP:  50 2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, … Continue reading →

2 Days Out  – Taper Session – turns still uncomfortable Warm Up:  800m EN-1:  200 2 x 50 BK on 1:00, swim 48   act:  45, 47 2 x 50 FS on 55, swim 42   act:  38, 39 50 easy LAP:  50 2 x … Continue reading →

3 Days Out  – Taper Session – back therapy plus 1400 easy swim Warm Up:  700m EN-1:  300 100 BK on 2:00, swim 1:40 50 BK on 1:00, swim 48 50 easy 100 FS on 1:45, swim 1:28  50 FS on 55, … Continue reading →

4 Days Out  – Taper Session – Total Bust … Back spasm … couldn’t swim past 600m Warm Up:  700m EN-1:  300 100 BK on 2:00, swim 1:40 50 BK on 1:00, swim 48 50 easy 100 FS on 1:45, swim … Continue reading →

5 Days Out  – Taper Session – Collingwood – too busy to work with the clock Warm Up:  600m EN-1:  400 100 BK on 2:00, swim 1:40 2 x 50 BK on 1:00, swim 48 50 easy 100 FS on 1:45, … Continue reading →

6 Days Out  – Taper Session Warm Up:  600m EN-1:  400 100 BK on 2:00, swim 1:40 2 x 50 BK on 1:00, swim 48 50 easy 100 FS on 1:45, swim 1:28 2 x 50 FS on 55, swim 42 50 … Continue reading →

7 Days Out  – Taper Session Warm Up:  600m EN-1:  400 100 BK on 2:00, swim 1:40  act:  1:35 2 x 50 BK on 1:00, swim 48  act:  45, 45 50 easy 100 FS on 1:45, swim 1:28   act:  1:20 2 … Continue reading →

8 Days Out  – Taper Session Warm Up:  600m EN-1:  400 100 BK on 2:00, swim 1:40  act:  1:35 2 x 50 BK on 1:00, swim 48  act:  46  46 50 easy 100 FS on 1:45, swim 1:28  act:  1:24 2 … Continue reading →

9 Days Out – Start of Taper / Recovery Session Warm Up:  700m EN-1:  300 100 BK on 2:00, swim 1:40   act:  1:35 50 BK on 1:00, swim 48  act:  46 100 FS on 1:45, swim 1:28   act:  … Continue reading →

Lactic Tolerance – Final hard training session before Nationals Taper Warm Up:  600 EN-1: 200 2 x 50 BK on 1:00, swim 48  act:  47  48 2 x 50 FS on 55, swim 42  act:  42 42 50 easy LAP:  200 (300 Recovery) … Continue reading →

Race Pace Mix + Lactic Tolerance Kick 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: 50 … Continue reading →

Recovery / Base Aerobic Session Warm Up:  650m Recovery:  400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) Kick / EN-1:  200 / 800 (400 recovery) 4 x 50 Fin Kick on 1:00 50 easy 4 x 100 BK on … Continue reading →

Lactic Tolerance  (BK Bias) + Weights (started and then cancelled due to environmental conditions) Warm Up:  600 EN-1: 200 2 x 50 BK on 1:00, swim 48  act: 48  49 2 x 50 FS on 55, swim 42  act:  42  43 50 easy … Continue reading →

Race Pace Mix + Lactic Tolerance Kick FS Warm Up:  650m 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:  1:40  1:41 2 x 100 FS on … Continue reading →

Recovery / Base Aerobic Session Warm Up:  650m Recovery:  400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) Kick / EN-1:  200 / 800 (400 recovery) 4 x 50 Fin Kick on 1:00 50 easy 4 x 100 BK on … Continue reading →

Lactic Tolerance  (FS Bias) Warm Up:  600 EN-1: 200 2 x 50 BK on 1:00, swim 48  act:  48 49 2 x 50 FS on 55, swim 42  act:  42 42 50 easy LAP:  200 (300 Recovery) 4 x (25 FS Fast, 25 easy) … Continue reading →

Race Pace Mix + Lactic Tolerance Kick BK + Weights 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:  1:40  1:40 2 x 100 … Continue reading →