Monthly Archives: July 2019

FS Focus Warm Up:  550m Kick / EN-1:  300 / 700  (50 Recov) 100 FS Kick on 20 sec 50 FS Kick 400 FS Fins / Paddles 100 BK Kick on 20 sec 50 BK Kick 200 FS Pull / Paddles … Continue reading →

IM / BK Mix – Collingwood Noon Warm Up:  500 Kick:  400 (50 recov) 8 x 50 Kick Fins on 1:00 (4x FS, 4x BK) 50 easy EN-1:  1000   (50 Recov) 200 BK on 4:00, swim 3:30 3  x 100 BK on 2:00, swim … Continue reading →

FS Focus Warm Up:  550m Kick / EN-1:  300 / 700  (50 Recov) 100 FS Kick on 20 sec 50 FS Kick 400 FS Fins / Paddles 100 BK Kick on 20 sec 50 BK Kick 200 FS Pull / Paddles … Continue reading →

IM / BK Mix – Collingwood Noon – busy first hour – very hot water Warm Up:  500 Kick:  400 (50 recov) 8 x 50 Kick Fins on 1:00 (4x FS, 4x BK) 50 easy EN-1:  1000   (50 Recov) 200 BK on 4:00, … Continue reading →

IM / BK Mix – shifted to a needed Recovery session Warm Up:  550 Kick:  400 (50 recov) 8 x 50 Kick Fins on 1:00 (4x FS, 4x BK) 50 easy EN-1:  1000   (50 Recov) 200 BK on 4:00, swim 2:30 3  x 100 … Continue reading →

Brock Uni – Tri To Inspire:  400m Swim / 10km Bike / 2.5km ‘walk’

Canaqua Sports – Lake Simcoe Swim – 1km 2nd out of the water in the 1k 1:48/100m pace in calm flat conditions, little traffic and good temperature. Lots of work to do

FS Focus Warm Up:  500m Kick / EN-1:  300 / 1100  (100 Recov) 3 x 50 FS Kick on 1:30 3 x 200 FS Fins / Paddles on 30 sec 50 easy 3 x 50 BK Kick on 1:20 300 FS Pull / Paddles … Continue reading →

IM / BK Mix – Start of the Specifics Phase Warm Up:  550 Kick:  400 (50 recov) 100 BK Fins on 1:45 2 x 50 BK Fins on 1:00 100 FS Fins on 2:00 2 x 50 FS Fins on … Continue reading →

Recovery session Warm Up:  950 550m plus 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull) Kick:  300  (100 Recovery) 6 x 50 Fin Kick on 1:00 100 BK recovery EN-1:  800  (200 Recovery) 4 x 100 FS Pull (no … Continue reading →

FS Focus Warm Up:  500m Kick / EN-1:  300 / 1100  (100 Recov) 3 x 50 FS Kick on 1:30 300 FS Fins / Paddles on 30 sec 200 FS Fins / Paddles on 20 sec 50 easy 3 x 50 BK Kick on 1:20 3 x … Continue reading →

IM / BK Mix – Start of the Specifics Phase Warm Up:  550 Kick:  400 (50 recov) 100 BK Fins on 1:45 2 x 50 BK Fins on 1:00 100 FS Fins on 2:00 2 x 50 FS Fins on … Continue reading →

Ocean Swim ~2km

FS Focus Warm Up:  500m Kick / EN-1:  300 / 1000  (100 Recov) 3 x 50 FS Kick on 1:30 200 FS Fins / Paddles on 20 sec 3 x 100 FS Fins / Paddles on 15 sec 50 easy 3 x 50 BK Kick on … Continue reading →

Ocean Swim ~2km open water

IM / BK Mix – Myrtle Beach Pepper Gedding 25yd pool Warm Up:  500 Kick:  400 (50 recov) 100 BK Fins on 1:45 2 x 50 BK Fins on 1:00 100 FS Fins on 2:00 2 x 50 FS Fins … Continue reading →