Monthly Archives: August 2019

Collingwood – Recovery Session Warm Up:  900 500m plus 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull) EN-1:  800  (200 Recovery) 4 x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30 100 BK … Continue reading →

Bracebridge (6:30am – 8:30am) Warm Up:  500m EN-1:  1200  (100 Recov) 400 FS Fins / Paddles on 6:15  (act:  5:51) 400 FS Pull / Paddles on 6:30, swim <6:10  (act:  6:04) 400 FS swim <6:10  (act:  6:28 … super bad) 100 easy EN-2:  900  … Continue reading →

Lake or Bracebridge Session Warm Up:  500 EN-1:  700   (50 Recov) 4 x 100 BK on 2:00, swim 1:40 3 x 100 IM on 2:00, swim 1:40 50 easy EN-2:  500  (100 Recov) 300 FS on 4:45, swim 4:30 200 FS, 2:59 100 … Continue reading →

Collingwood – Recovery Session Warm Up:  900 500m plus 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull) EN-1:  800  (200 Recovery) 4 x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30 100 BK … Continue reading →

Collingwood Noon – FS Focus Warm Up:  500m EN-1:  1200  (100 Recov) 400 FS Fins / Paddles on 6:15  (act:  5:47) 400 FS Pull / Paddles on 6:30, swim <6:10  (act:  5:58) 400 FS swim <6:10   (act:  6:21 … BAD) 100 easy EN-2:  900  … Continue reading →

Collingwood Noon Warm Up:  500 Kick:  500 (50 recov) 2 x 100 Fin Kick on 2:00 6 x 50 Fin Kick on 1:00 EN-1:  700   (50 Recov) 4 x 100 BK on 2:00, swim 1:40 3 x 100 IM on 2:00, swim 1:40 … Continue reading →

– Recovery Session (post Wasaga Tri) Warm Up:  900 500m plus 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull) Kick:  400  (100 Recovery) 8 x 50 Fin Kick on 1:00 100 BK recovery EN-1:  800  (200 Recovery) 4 x … Continue reading →

Wasaga Olympic Triathlon – Swim / Bike 1500m 40km

FS Focus Session Warm Up:  500m Kick:  350 (50 recov) 2 x 100 Kick (1x FS, 1x BK) 3 x 50 Kick (2x FS, 1x BK) 50 easy EN-1:  900  (100 Recov) 200 FS Fins / Paddles on 3:00, swim 2:45 100 … Continue reading →

IM/BK Mix session – ** Recovery Week ** Warm Up:  500 Kick:  400 (50 recov) 2 x 100 Fin Kick on 2:00 4 x 50 Fin Kick on 1:00 EN-1:  700   (100 Recov) 3 x (100 BK on 2:00, 100 IM on … Continue reading →

FS Focus Session Warm Up:  500m Kick:  350 (50 recov) 2 x 100 Kick (1x FS, 1x BK) 3 x 50 Kick (2x FS, 1x BK) 50 easy EN-1:  900  (100 Recov) 300 FS Fins / Paddles on 4:30, swim 4:15 300 … Continue reading →

– IM/BK Mix session – ** Recovery Week ** Warm Up:  500 Kick:  400 (50 recov) 2 x 100 Fin Kick on 2:00 4 x 50 Fin Kick on 1:00 EN-1:  700   (100 Recov) 200 BK on 4:00, swim <3:30 2 x 100 … Continue reading →

Full Rest Day

Orillia Sprint Triathlon Swim/Bike GPS distance 752m with time 13:27 for 1:47/100m pace Flat conditions 21C – no wetsuit swim Watch changed to collect data every second – which has smoothed out the wild variations in pace … still not great … Continue reading →

Lost Mile GPS distance 1897m time 37:08 for 1:58/100m pace Cold water at 18C and a little choppy No wetsuit swim

Collingwood Noon  FS Session Warm Up:  500m Kick:  400 (50 recov) 2 x 100 Kick (1x FS, 1x BK) 4 x 50 Kick (2x FS, 2x BK) 50 easy EN-1:  1200  (100 Recov) 2 x 200 FS Fins / Paddles on 20 … Continue reading →

Collingwood Noon – IM Mix Aerobic Session Warm Up:  500 Kick:  450 (50 recov) 3 x 100 Fin Kick on 2:00 3 x 50 Fin Kick on 1:00 EN-1:  1100   (100 Recov) 2 x 200 BK on 3:45, swim <3:30 2 x 100 … Continue reading →

Collingwood Noon Recovery Session Warm Up:  900 500m plus 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull) Kick:  300  (100 Recovery) 8 x 50 Fin Kick on 1:00 100 BK recovery EN-1:  800  (200 Recovery) 4 x 100 FS … Continue reading →

Collingwood 8am  FS Session Warm Up:  500m Kick:  400 (50 recov) 2 x 100 Kick (1x FS, 1x BK) 4 x 50 Kick (2x FS, 2x BK) 50 easy EN-1:  1200  (100 Recov) 400 FS Fins / Paddles 300 FS Pull … Continue reading →

Collingwood Noon Warm Up:  500 Kick:  450 (50 recov) 2 x 100 Fin Kick on 2:00 5 x 50 Fin Kick on 1:00 EN-1:  1100   (100 Recov) 200 BK on 4:00, swim <3:30 4 x 100 BK on 2:00, swim 1:40 … Continue reading →

2019 Canaqua Sports – Welland Open Water 2500m 47:26  – official pace 1:54/100m   (2018 48:36)  (2016 3000 52:17 or 1:45/100m) GPS distance 2619m – unofficial pace 1:49/100m 17th out of the water overall 9th overall men 1st men 55-59 … Continue reading →

Borden Noon – FS Focus Warm Up:  500m Kick / EN-1:  400 / 1200  (50 Recov) 100 FS Kick on 20 sec 2 x 50 FS Kick on 15 – 2 x 200 FS Fins / Paddles on 3:15 – 100 BK … Continue reading →

Rest Day

VO2 Swim – North Winds Beach 1km 18:33

Borden Noon – IM/BK mix for base aerobic Warm Up:  500 Kick:  400 (50 recov) 8 x 50 Kick Fins on 1:00 (4x FS, 4x BK) 50 easy EN-1:  1200   (50 Recov) 200 BK on 4:00, swim 3:30 5  x 100 BK on 2:00, … Continue reading →

Collingwood Noon to 1:20 – FS Session Warm Up:  500m Kick / EN-1:  400 / 1200  (50 Recov) 100 FS Kick on 20 sec … tough 2 x 50 FS Kick on 15 … tough 400 FS Fins / Paddles 100 … Continue reading →

IM / BK Mix – Collingwood Noon – Only 1hr … Civic Holiday Warm Up:  500 EN-1:  1200   (50 Recov) 4 x 100 BK on 2:00, swim 1:40 4 x 100 IM on 2:00, swim 1:40 4 x 100 FS on 1:45, … Continue reading →