Monthly Archives: October 2021

Cold Make-Up Swim for the Noosa Team Triathlon  

An A.K. session: Warm Up:  400 200 swim 100 kick 100 swim build Ramp Up to Main Set: 4×50 drill choice 4×75 as 25 kick/50 swim build 2×100 pull with paddles @ 30s rest – Feel strong in the water … Continue reading →

1 Hr Warm Up:  800 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 2 x 100 IM EN-1:  1850 (39 min) 6 x 50 BK on 1:05, swim 50 5 x 100 BK on 2:00, swim … Continue reading →

1 hr Warm Up:  800 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 2 1 x 100 IM EN-1 / Kick:  1250 (24 min) 2 x 50 BK Fins on 1:00 2 x 100 BK Fins … Continue reading →

1 hr Warm Up:  800 (15min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 2 x 100 IM EN-1: 700 (15min) 3 x 100 BK on 2:00, swim 1:45 3 x 100 FS on 1:45, swim 1:30 2 … Continue reading →

1 Hour + Weights Warm Up:  800 200 FS, 200 BK 2 x (50 FS, 50 BK) 2 x 100 IM EN-1 / Kick: 1250 5 x 200 on 15-20 sec rest #1 BK Fins, #2 FS Fins, #3 FS Pull / Paddles, … Continue reading →

World Swim Day

Bracebridge 1Hr 15min Warm Up: 800 200 FS, 200 BK 2 x (50 FS, 50 BK) 2 x 100 IM EN-1: 1650 4 x 100 BK Find on 1:45 4 x 100 FS Pull on 1:45 4 x 100 BK … Continue reading →

Bracebridge 1hr Warm Up: 600 11min 200 FS 200BK 50 FS 50 Bk 100 IM EN-1/Kick: 1650 2 x 200 BK Fins on 3:15 2 x 200 FS Fins on 3:10 4 x 50 Fin Kick on 1:00 200 BK … Continue reading →

Borden Noon Warm Up: 600m 200 FS 200 BK 50 FS 50 BK 100 IM EN-1: 1300 400 FS Find, every 4th length Bk, on 15sec 200 BK Fins, on 15 sec 2 x 50 FS Fin Kick on 15 … Continue reading →

An A,K. Session Warm Up: 400 100 swim 100 kick 100 drill 100 pull Main set: 2 x 100 as Drill-Swim by 50’s on 20-30sec rest 4 x 50 on 1:10, Perfect Stroke 2 x 100 as kick-Swim by 50’s … Continue reading →

Borden Noon Warm Up: 800 (to 12:15) EN-1: 1200 (to 12:38) 200 BK on 4:00, swim 3:35 200 FS on 3:30, swim 3:10 4 x 100 BK on 2:00, swim 1:45 4 x 100 FS on 1:45, swim 1:30 EN-2: … Continue reading →

Bracebridge 1Hr 15min Warm-Up: 800 200 FS2 200 BK 100 FS 100 BK 2x 100 IM (all continuous) EN-1/2: 1700 2 x 100 BK on 2:00, swim 1:45 2 x 100 FS on 1:45, swim 1:30 5 x { 2 … Continue reading →

Bracebridge 1 Hour Session Warm-Up: 800 200 FS 200 BK 100 FS 100 BK 2x 100 IM (all continuous) EN-1: 900 4x 100 BK on 2:00, swim 1:45 5x 100 FS on 1:45, swim 1:30 EN-2: 900 10x 50 FS … Continue reading →

Bracebridge Sportsplex Warm Up: 800m 200 FS 200 BK 100 FS 100 BK 2x 100 IM all continuous Drills & Technique: 800m 2x (25 RAP, 25 LAP) 2x 50 Glide 3x (2x 50 FS Paddles on 1:00, 100 FS Paddles … Continue reading →

An A.K. Session Warm Up: 500m 200 swim mix 2 x 50 as (25 R.A.P., 25 L.A.P.) (R.A.P.=Right Arm Power, left arm easy) (L.A.P.=Left Arm Power, right arm easy) 2 x 50  as Glide (in arm entry-extension) FS 2 x … Continue reading →

Warm Up: 700m 15min Choice Mix or: 200 FS 200 BK 100 FS 100 BK 100 IM All swum Continuous Aerobic EN-1: 800 {12:30} 2 x [ – 200 FS on 3:30, swim 3:10 – 200 BK on 3:50, swim … Continue reading →

Warm Up:  700m   {to 7:45} Choice Mix or: 200 FS 200 BK 100 FS 100 BK 100 IM (1-arm Fly) All swum Continuous EN-1 / EN-2:  1600   {8:18} 2 x 100 BK on 2:00, swim 1:45 5 x { 2 … Continue reading →

An A-K session Warm Up: 600m 100 swim 100 kick 100 drill 100 pull build 200 mix FS-BK Main set: 1800m 200 FS Easy on 3:20  …  3:09 200 FS Fast on 3:20   …  2:55 200 FS Easy on 3:20  … Continue reading →

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: 900 17min  {12:32} 4 x 100 BK on 2:00, swim 1:45 5 x 100 FS on 1:45, … Continue reading →