Monthly Archives: October 2019

The plan for a 1500m Swim was changed based on ocean conditions race morning. The ocean was very rough with a big swell and the sweep ran super strong right to left. The course ended up like this – a … Continue reading →

Final Taper Week – Noosa Beach 1 Days Out – FINAL TAPER SESSION Warm Up:  800 EN-1:  500 2 x 200 FS on 30sec Race Pace:  200 100 FS Race Pace on 15 2 x 50 FS Race Pace on 10 … Continue reading →

Final Taper Week – Noosa Beach 2 Days Out Warm Up:  800 EN-1:  500 2 x 200 FS on 30sec 100 FS EN-2:  200 2 x 100 FS Strong on 15 Recovery:  300 300 easy mix LAP:  50 1x Surf In/Out Swim … Continue reading →

Final Taper Week – Noosa Beach 3 Days Out Warm Up:  800 EN-1:  600 3 x 200 FS on 30 Race Pace:  300 3 x 100 FS Race Pace on 15 sec Recovery:  300 300 easy mix LAP:  50 2 x … Continue reading →

Final Taper Week – Noosa Beach 4 Days Out Warm Up:  800 EN-1:  600 3 x 200 FS on 30 sec EN-2:  300 200 FS Strong on 20 100 FS Strong Recovery:  300 300 easy mix LAP:  50 2 x … Continue reading →

Noosa Ocean – Recovery Session – morning 5 Days Out Warm Up:  800 mix FS/BK out to Little Cove and Back EN-1:  600 3 x 200m FS aerobic on 30 sec Recovery:  200m 200 easy FS/BK LAP:  100 3 x (Beach Sprint In … Continue reading →

#WorldSwimDay Noosa Ocean – Race Pace Session 6 Days Out Warm Up:  800 mix FS/BK out to Little Cove and Back EN-1:  500 2 x 200m FS aerobic on 30 sec 100m FS aerobic Race Pace:  350 200 FS Strong on 20 sec … Continue reading →

Noosa Ocean – Threshold Session 7 Days Out Warm Up:  800 mix FS/BK out to Little Cove and Back EN-1:  500 2 x 250m FS aerobic on 30 sec EN-2:  350 3 x 100 FS Strong on 15 Sec 50 FS Strong Recovery:  300 300 … Continue reading →

Noosa Ocean – Recovery Session 8 Days Out Warm Up:  800 mix FS/BK out to Little Cove and Back Recovery:  300 300 easy FS/BK EN-1:  600 3 x 200m FS aerobic on 30 sec LAP:  100 3 x (Beach Sprint In – … Continue reading →

Noosa Ocean Swim – Race Pace Session 9 Days Out Warm Up:  800 ~700m out towards Little Cove and 100m back in EN-1:  500 500m steady aerobic pace FS Race Pace: 400 2 x 200m FS at Race Pace on 30 sec … Continue reading →

Brisbane Commonwealth Games Pool – Threshold Set 10 Days Out Warm Up:  800 EN-1:  400 200 FS Pull on 3:30, swim 3:05  (act:  3:04) 100 FS on 15  (act:  1:35) 2 x 50 FS on 15  (act:  47, 46) EN-2:  400 … Continue reading →

Brisbane Commonwealth Games Pool – Recovery session 11 Days Out Warm Up:  800 EN-1:  600 200 FS Pull on 3:30, swim 3:05 100 FS Pull on 1:50, swim 1:35 50 BK on 15 150 FS on 15 100 FS Recovery:  … Continue reading →

12 Days Out Burleigh 1000 Ocean Race 19C ocean temp … post warm-up result – a uncontrollable teeth chattering Canadian Strong Southerly wind and S to N current which we swum straight into for the long segment Chip allocations were … Continue reading →

13 Days Out Brisbane Recovery Session – pre-Burleigh Race Warm Up:  800 Recovery:  400 400 FS with Every 4th Length BK EN-1:  500 3 x 100 FS Pull on 1:45, swim 1:30 4 x 50 FS Pull on 1:00, swim 42 Kick:  … Continue reading →

Brisbane Commonwealth Games Pool – Race Pace Main set for 1500 Warm Up:  800 EN-1:  800 (200 Recov) 200 FS Pull on 3:30, swim <3:05  (act:  3:03) 2 x 100 FS Pull on 1:45, swim 1:29  (act:  1:30, 1:31) 200 FS … Continue reading →

14 Days Out – Taper Start Brisbane Springwood Pool LCM – mixed session Warm Up:  800 Recovery:  400 400 FS with every 4th length BK EN-1:  800 (50 recov) 4 x 100 FS Pull on 1:45, swim 1:29 100 BK … Continue reading →

Cleveland 50m Pool Session ?? Recovery Swim – post flight Warm Up:  800 Recov:  400 400 FS with every 4th length BK EN-1:  1000 (50 recov) 4 x 100 FS Pull on 1:45, swim 1:29 (act:  1:29, 1:30, 1:31, 1:32) 100 BK … Continue reading →

Lost Day

Early  morning session Wasaga Y Borden Noon – 5th and final Week of Race Prep Warm Up:  800 EN-1:  8000 (50 recov) — full set on pace time … no additional rest — 3 x 100 FS Pull on 1:45, swim 1:29 100 … Continue reading →

Recovery Session Warm Up:  800 Recovery:  400 400 FS Fins/Paddles with Every 4th Length BK EN-1:  500 3 x 100 FS Pull on 1:45, swim 1:30 4 x 50 FS Pull on 1:00, swim 42 Kick:  400 3 x 100 FS … Continue reading →

Rest Day

Borden – Recovery Swim Warm Up:  800 Recovery:  400 400 FS Fins/Paddles with Every 4th Length BK EN-1:  500 3 x 100 FS Pull on 1:45, swim 1:30  (1:31.7, 1:34.7, 1:36.1 … awful) 4 x 50 FS Pull on 1:00, … Continue reading →

Borden Noon Warm Up:  800 EN-1:  800 (200 Recov) 200 FS Pull on 3:30, swim <3:05 2 x 100 FS Pull on 1:45, swim 1:29 200 FS on 3:30, swim <3:05 2 x 100 FS on 1:45, swim 1:29 200 Recovery Race … Continue reading →

Borden Noon – mix + Weights Warm Up:  800 EN-1:  1000 (50 recov) — full set on pace time … no additional rest — 200 FS Pull on 3:30, swim <3:05 2 x 100 FS Pull on 1:45, swim 1:29 100 BK … Continue reading →

Borden Noon – Race Prep Main set for 1000 Warm Up:  800 EN-1:  800 (200 Recov) 2 x 200 FS Pull on 3:30, swim <3:05 2 x 200 FS on 3:30, swim <3:05 200 Recovery Race Pace:  1000 (200 Recov) 25m … Continue reading →

Borden Noon – 4th Week of Race Prep Warm Up:  800 EN-1:  1000 (50 recov) — full set on pace time … no additional rest — 4 x 100 FS Pull on 1:45, swim 1:29 #1 – 1:28.8 #2 – 1:29.0 #3 … Continue reading →

Recovery Session Warm Up:  800 Recovery:  400 400 FS Fins/Paddles with Every 4th Length BK EN-1:  400 2 x 100 FS Pull on 1:45, swim 1:30 200 FS Pull, swim 3:05 Kick:  300 2 x 100 FS Kick 2 x 50 Kick … Continue reading →

Borden Noon – Broken 1200 Race Pace Set – Weights Warm Up:  800 EN-1:  600 (200 Recov) 3 x 100 FS Pull on 1:45, swim 1:30 #1 – 1:30.4 #2 – 1:31.4 #3 – 1:30.4 3 x 100 FS on 1:45, swim 1:30 … Continue reading →

Borden Noon Warm Up:  800 EN-1:  800 (50 recov) 3 x 100 FS Pull Paddles on 1:45, swim 1:30 act:  1:31, 1:31, 1:29 200 BK on 4:00 act:  3:30 300 FS, swim <4:40 act:  4:37 50 easy EN-2:  300 (100 recov) … Continue reading →