Archive for September, 2021

Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1:  800   {12:30}

  • 2 x [
    - 200 FS on 3:30, swim 3:10
    - 200 BK on 3:45, swim 3:35]

Test set for 400:  1000m  {12:48}

  • 4 x [
    - 100 FS, Swim BEST AVG (aim ~1:25)  {400 Time Trial last week 6:17}
    - 150 Active Recovery ]
    ON 4:30
    ***Add up 4 100 times to get your 400 Test Time
    *** BEST AVG means the tightest, fastest 4 100 times
    *** NOT a super fast #1 and dying on 2, 3, 4
    RESULTS:
    #1   1:22
    #2   1:22
    #3   1:20
    #4   1:17

Sprint:   200   {12:53}

  • 4 x 50 on 1:15 swum as:
    #1 -  25 fast, 25 easy  #2 – middle 25 fast, #3 25 easy, 25 Fast, #4 25 Fast, 25 easy

Swim Down:  200 mix  {to 1:00pm}

Total:  2900m

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Possibly the last open water session of the season.

15-16C water and 13C air made for a chilly swim.

Garmin Session Overview

Garmin Session Overview

Map details - with 100m laps

Map details – with 100m laps

Data Graphs

Data Graphs

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Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1:  850   {12:31}

  • 4 x 100 BK on 2:00, swim 1:47
  • 4 x 100 FS on 1:45, swim 1:35
  • 50 BK Active Recovery

Threshold EN-2:  800m   {12:47}

  • 8 x 50 FS on 1:00, swim 42
  • 50 BK ActiveRecovery
  • 6 x 50 BK on 1:00, swim 48
  • 50 BK Active Recovery

LAP:  250   {12:52}

  • 100 FS Fast, swim 1:20
  • 50 BK Active Recovery on 1:15
  • 50 BK Fast, swim 45
  • 50 BK Active Recovery on 1:15

Sprint:   150   {12:56}

  • 3 x 50 on 1:15 swum as:
    #1 -  first 25 fast, rest easy  #2 – middle 25 fast, #3 25 easy, 25 fast

Swim Down:  150 mix  {to 1:00pm}

Total:  2900m

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More Set Tests + Weights

Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1: 850 15min  {12:30}

  • 2 x 50 BK on 1:00, swim 50
  • 100 BK on 2:00, swim 1:45
  • 200 BK on 3:45, swim 3:35
  • 2 x 200 FS on 3:30, swim 3:10
  • 50 BK Active Recovery

Threshold EN-2: 700m   11min  {12:44}

  • 2 x 100 BK on 2:00, swim 1:40
  • 4 x 100 FS on 1:45, swim 1:28
  • 100 BK Active Recovery, Swim 2:15

LAP: 300  8min {12:52}

  • 4 x 50 FS  on 1:00, swim 40
  • 50 BK Active Recovery on 1:15
  • 2 x 50 BK on 1:00, swim 45
  • 50 FS Active Recovery on 1:15

Sprint:  150  4min  {12:55}

  • 3 x [25 Fast Count Strokes + Time, 25 BK easy on 1:15]

Swim Down:  150 mix  {to 1:00pm}

Total:  2850m

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More Set Testing

Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1: 750 15min  {12:30}

  • 3 x [200 Swim straight to, 50 Kick on 10 sec rest]
    ON ~ 5:00 (4:45 for FS, 5:15 for BK)
    #1 FS, #2 BK, #3 FS (kick opposite stroke)

Threshold EN-2: 700m   11min  {12:44}

  • 2 x 100 BK on 2:00, swim 1:45
  • 4 x 100 FS on 1:45, swim 1:27
  • 100 BK Active Recovery, Swim 2:15

LAP: 300  6min {12:50}

  • 100 FS , swim 1:20
  • 50 BK Active Recovery, Swim 1:15
  • 100 BK, swim 1:35
  • 50 FS Active Recovery, Swim 1:00

Sprint:  150  5min  {12:55}

  • 3 x [25 Fast Count Strokes + Time, 25 BK easy on 1:15]

Swim Down:  200 mix  {to 1:00pm}

Total:  2700m

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Set Testing

Warm Up:  800m 15min

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
    All swum Continuous

Aerobic EN-1: 900 17min  {12:32}

  • 3 x [
    - 200 FS, Swim 3:10 (hit target 3x)
    - 50 BK, 25 FS, 25 BK active recovery, Swim 2:15 --use 2:00 next]
    ON 5:30

Threshold EN-2: 600m   11min  {12:43}

  • 5 x 100 FS on 1:45, swim 1:27 (all hit)
  • 100 BK Active Recovery, Swim 2:15

LAP: 450  11min {12:54}

  • 4 x 50 FS on 1:00, swim 40 (bang on)
  • 50 BK Active Recovery, Swim 1:15
  • 3 x 50 BK on 1:15, swim 50 (45-47 hard)
  • 50 FS Active Recovery, Swim 1:00

Sprint:  75 2min  {12:56}

  • 25 FS Fast, 25 BK easy on 1:00
  • 25 BK Fast (lactic quads!)

Swim Down:  75 BK  {to 1:00pm}

Total:  2900m

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A year and a half later … and after 76 Open Water sessions since 18-May-2021 …

Back to Borden for a Time Trial session to see what’s what:

Warm Up:  800m 15min

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 2 x (50 FS, 50 BK)
    All swum Continuous

1,000 For Time:

  • 1000 FS – 15:53 (1:35/100m pace)
  • 100 BK easy

400 For  Time:

  • 400 FS – 6:17 (1:34/100m pace … left quad wanting to cramp)
  • 100 BK easy

200 For Time:

  • 200 FS – 2:57 (1:29/100m pace)
  • 100 BK easy

100 for Time:

  • 100 FS – 1:22
  • 100 BK easy

50 for Time:

  • 50 FS – 0:37 (1:14/100m pace)
  • 50 BK Easy

25 for Time:

  • 25 FS 0 0:17.6 (1:11/100m pace)

Swim Down:  75 BK
Total Time:  57min and 3100m

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