Monthly Archives: March 2022

Warm Up: 800 700 FS/BK mix 100 IM EN-1/Kick: 2900 400 FS Fins with every 4th length BK 8 x 50 Fin Kick on 1:00 4x FS, 4x BK 3 x 100 BK on 2:00 3 x 100 IM on … Continue reading →

An A.K. session 200 swim – flip turns + 3-4 kicks off every wall 4 x 100 as 50 drill/50build @ 2:15 4 x 50 descend 1-4 @ 1:00   3 Rounds of 4×100 DPS with snorkel @ 2:15 Extra … Continue reading →

Recovery Session Warm Up: 800 700 FS/BK mix 100 IM EN-1/Kick: 2000 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x FS, 1x BK 300 FS Fins with every 4th length BK 6 x 50 Fin … Continue reading →

Etobicoke Olympium 50 Free:  31.75 400 Free:  5:51.45 800 Free:  12:38.78

Etobicoke Olympium First Masters swim meet since the start of COVID 100 Free:  34.29 + 37.11 = 1:11.40 50 Back:  36.81 100 Back:  1:22.43   (no splits recorded)

Recovery Session Warm Up: 800 700 FS/BK mix 100 IM EN-1/Kick: 1450 3 x 100 BK on 2:00, swim 1:45+ 50 easy 5 x 50 Fin Kick on 1:00 3x FS, 2x BK 3 x 100 FS Pull/Paddles on 1:45 … Continue reading →

An A.K. Session – breath work 200 swim 50 free/50 choice 200 kick as 25 strong/75 easy 200 as 50drill/50swim 3x 200 pull breathing every 3 or 5 100 breathing 2-3-3-2 (2 breaths in first 25, 3 breaths in second … Continue reading →

Recovery Session Warm Up: 800 700 FS/BK mix 100 IM EN-1/Kick: 1800 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x FS, 1x BK 400 FS Fins with every 4th length BK 6 x 50 Fin … Continue reading →

An A.K. Long and Smooth session (plus a bit) Warm Up: 800 300 as 75 free / 25 not free 400 FS/BK mix 100 IM 10 x 50 drill @ 1:20 (500m) Side kick Single arm swimming 1, 2, 3 … Continue reading →

An A.K. session Warm Up:  900m 200 warm-up 6 x 75 as 25 drill / 50swim build @ 1:30 5 x 50 kick descend 1-5 @ 1:30/1:45   Option 1:  3500m 5 x 100 swim @ 1:45/1:50 4 x 200 … Continue reading →

An A.K. Session – plus weights Pre-Warm-up Warm-Up: 600m 50 FS, 50 BK 2 x (25 FS, 25 BK) 2 x (50 FS, 50BK) 100 FS, 100 BK Warm-Up: 900m 200 choice 200 kick 100 as 50 back or breast/50 … Continue reading →

Noon Session Warm Up:  800m Continuous 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 150 FS 150 BK 100 IM EN-1 / Kick:  2100m 200 BK Fins on 20 sec 200 FS Fins on 20 sec … Continue reading →

A.K. Session + weights Warm Up: 1500 500 choice warm up 4×50 drill @ 1:20 100 swim breathing every 3 @ 1:50 4×50 kick @ 1:30 (descend 1-4) 100 swim DPS @ 1:50 4×50 swim descend 1-4 @ 1:10 200 … Continue reading →

Warm Up:  800 (continuous) 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 150 FS 150 BK 100 IM A.K. sets EN-1 / Kick:  900 4 x 75 as (25 drill/50 swim build @ 20s rest ) … Continue reading →

Recovery Session Warm Up:  800 (continuous) 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 150 FS 150 BK 100 IM EN-1 / Kick:  1900 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) … Continue reading →

800 & 100m Time Trial – plus weights An A.K. Orchestration Warm Up: 200 Swim 4 x 50 Drill on 15 sec 3 x 100 Kick descending 1-3 on 30 sec 200 FS Pull on 30 sec, Long and Smooth … Continue reading →

Warm Up:  800m Continuous 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 150 FS 150 BK 100 IM EN-1 / Kick:  2850m 50 Scull 200 FS Fins on 20 sec rest 6 x 50 Fins kick … Continue reading →

400 FS and 200 FS –>Time Trial An A.K. orchestration Warm Up: 100 swim 100 kick 100 pull 4 x 50 swum as (25 Strong, 25 easy) on 1:15 Time Trial Prep: 400 FS on 1:00 rest long and smooth … Continue reading →

Prep session for Time-Trial-Tuesday Warm Up: 800 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 150 FS 150 BK 100 IM EN-1 / Kick: 1500 8 x 50 Fin Kick on 1:00 (4x FS, 4x BK) … Continue reading →

Swim + Weights Warm Up:  700m Continuous 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 100 FS 100 BK 100 IM EN-1 / Kick:  2500m 400 FS Fins with every 4th length BK 6 x 50 … Continue reading →

An A.K. session with Kick / Distance FS focus 200 warm-up 4×50 drill @ 1:15 4×75 as (25kick/50swim) @ 1:20 4×100 descending 1-4 @ 1:50   Main Set (kick optional to reduce volume/time): 6×50 Kick no fins @ (descending pace … Continue reading →

Recovery session Warm Up:. 700m continuous EN-1 /Kick: 1800 2 x 100 BK fins 2 x 100 FS fins 4 x 50 fin kick 2 x 100 FS Pull Paddles 2 x 100 BK 3 x 50 IM seq 3 … Continue reading →

200-400 swim warm-up 200 kick 100 build   6×50 drill @ 1:00   Optional: 2x  [ 50 build @ 1:00 4×25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45 50 fast @ :50 30s extra rest ] … Continue reading →