Monthly Archives: May 2022

Re-Return to the Pool – Week 7 – Friday

Posted on 2022-05-29 by Don

An A.K. session 200 swim 100 kick 200 pull 100 kick   10×50 drill (below or choice drill) –          2 fists –          2 head touch –          2 side kick roll –          2 high elbow catch to pull –          2 ceiling … Continue reading →

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Re-Return to the Pool – Week 7 – Thursday

Posted on 2022-05-29 by Don

An A.K. session 400 swim warm-up 200 kick 100 build 6 x 50 drill @ 1:00   Optional: 2 x 50 build @ 1:00 4 x 25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45 50 fast … Continue reading →

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Re-Return to the Pool – Week 7 – Wednesday

Posted on 2022-05-29 by Don

Recovery session Warm Up: 700 600 FS/BK mix 100 IM EN-1 / Kick: 2000 3 x 100 BK Fins/Paddles on 2:00 4 x 50 BK Fin Kick on 1:00 3 x 100 BK on 2:00 50 easy 3 x 100 … Continue reading →

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Re-Return to the Pool – Week 7 – Tuesday

Posted on 2022-05-29 by Don

An A.K. session 3-2-1 Swim-kick-drill 4 x 50 kick @ 30s rest 4 x 100 as 25 drill/75 swim @ 2:00z –          Desc. the swim 1-4   Main Set: 15 x 50 @ 1:05 / 1:10 –          Hold goal pace  … Continue reading →

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Re-Return to the Pool – Week 7 – Monday

Posted on 2022-05-29 by Don

Warm Up:  600 600 FS/BK Fins Mix EN-1/Kick: 2500 200 BK Fins & Fingers Paddles 200 FS Fins & Finger Paddles 6 x 50 Fin Kick on 1:00 3x FS, 3x BK 200 FS Pull 2 x 100 BK on … Continue reading →

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Re-Return to the Pool – Week 6 – Saturday

Posted on 2022-05-28 by Don

An A.K. session Warm Up: 1600 700 swim mix 100 kick 6 x 75 as 50 drill / 25 swim @ 1:20 – Descend swim 1-6 4 x 50 DPS with paddles @ 1:10 4 x 25 fast @ 45s … Continue reading →

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Re-Return to the Pool – Week 6 – Friday

Posted on 2022-05-27 by Don

First Georgian Bay Open Water Swim 11C … too cold 1066m

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Re-Return to the Pool – Week 6 – Thursday

Posted on 2022-05-24 by Don

An A.K. session 300 warm-up as 75 fr/25 not fr 4 x 50 choice drill freestyle 8 x 50 @ 55-50-45-40 twice through (or 60-55-50-45)   5 x 500 broken – best average time #1 – 100 / 4 x … Continue reading →

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Re-Return to the Pool – Week 6 – Wednesday

Posted on 2022-05-24 by Don

An A.K. Session 300 warm-up as 75 free/25 not free 4 x 50 kick @ 30s rest 4 x 100 rolling 25m fast @ 2:00/2:15 2-4 Rounds: 50 drill choice @ 20s rest 75 swim Build @ 20s rest 25 … Continue reading →

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Re-Return to the Pool – Week 6 – Tuesday

Posted on 2022-05-24 by Don

Queen’s U – Recovery Swim Warm Up:  600 600 FS/BK Fins Mix EN-1/Kick: 2300 200 BK Fins & Fingers Paddles 200 FS Fins & Finger Paddles 6 x 50 Fin Kick on 1:00 3x FS, 3x BK 200 FS Pull … Continue reading →

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Post Nationals – Victoria Day Monday

Posted on 2022-05-23 by Don

Rest

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Nationals Day 3 – Sunday

Posted on 2022-05-22 by Don

50 Free – 30.43 for 5th           50 FS video:  https://youtu.be/ADHo6nIjg3E   800 Free – 11:27.55 for Silver and a new PB                      

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Nationals Day 2 – Saturday

Posted on 2022-05-21 by Don

400 Free – 5:28.58 for Silver and a new PB                   400 FS video:  https://youtu.be/ts5a8VtqskI   100 Free – 1:06.89 for 4th place           100 FS video:  https://youtu.be/Rj10SlQfWgA  

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Nationals Day 1 – Friday

Posted on 2022-05-20 by Don

1500 Free – 21:58.67 for Gold                         200 Free – 2:33.35 for Bronze           200 FS video:  https://youtu.be/QKcH5I9uDy0     50 Back – 35.63 for Silver … Continue reading →

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Re-Return to the Pool – Week 5 – Thursday

Posted on 2022-05-15 by Don

Nationals 1 Day Out Easy Swim At PEPS (hopefully) with some pacing

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Re-Return to the Pool – Week 5 – Wednesday

Posted on 2022-05-15 by Don

Nationals 2 Days Out 200 swim 100 kick 4×50 drill   Main Set (all long and smooth, good technique): 400 swim @ 30s rest 2 x 50 kick @ 15s rest 400 swim @ 30s rest 2 x 50 kick … Continue reading →

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Re-Return to the Pool – Week 5 – Tuesday

Posted on 2022-05-15 by Don

Nationals 3 Days Out 300 warm-up as 75 free/25 not free 4 x 50 kick @ 30s rest 2 x 50 side kick @ 30s rest 4 x 25 resistance kick 4 x 100 as 25 drill/75 swim @ 2:00 … Continue reading →

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Re-Return to the Pool – Week 5 – Monday

Posted on 2022-05-15 by Don

Nationals 4 Days Out An A.K. Session 300-200-100 swim-kick-drill 6×50 1 drill / 1 kick build @ 1:30 8×50 @ 55-50-45-40 twice through   10×100 @ goal race pace + 20s – TARGET:  SWIM <1:30,  GO ON 1:50 –          Goal … Continue reading →

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Re-Return to the Pool – Week 4 – Sunday

Posted on 2022-05-15 by Don

Nationals 5 Days Out Recovery – Keep Moving Session – 1Hr Warm Up:  600 600 Fins Swim FS-BK mix EN-1 / Kick: 1400 / 400 4 x 50 Fin Kick on 1:00 100 BK on 2:00 4 x 50 FS … Continue reading →

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Re-Return to the Pool – Week 4 – Saturday

Posted on 2022-05-14 by Don

Nationals 6 Days Out Rest Day

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Re-Return to the Pool – Week 4 – Friday

Posted on 2022-05-13 by Don

Nationals 7 Days Out An A.K. Session (Extra – 600 Fins Swim FS-BK) 200 swim warm-up 6 x 50 Drill: 2 as RAP/LAP 2 as glide drill 2 as scull to 3 full strokes 4 x 50 DPS @ 30s … Continue reading →

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Re-Return to the Pool – Week 4 – Thursday

Posted on 2022-05-12 by Don

Nationals 8 Days Out An A.K. Session 200 warm-up 4 x 75 50 drill/25 swim @ 30s rest 3 x 100 @ 20s rest descending 1-3 Main Set: 3 x { 400 FS pull @ 7:20 or 8:20 4 x … Continue reading →

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Re-Return to the Pool – Week 4 – Wednesday

Posted on 2022-05-11 by Don

Nationals 9 Days Out Recovery session Warm Up: 700 600 FS/BK mix 100 IM EN-1 / Kick: 2000 3 x 100 BK Fins/Paddles on 2:00 4 x 50 BK Fin Kick on 1:00 3 x 100 BK on 2:00 50 … Continue reading →

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Re-Return to the Pool – Week 4 – Tuesday

Posted on 2022-05-10 by Don

Nationals 10 Days Out An A.K. Session 200 warm-up choice 4 x 50 drill 4 x 75 as 25 kick strong/50 swim ‘perfect’ technique 4 x 50 swim desc 1-4 @ 1:00 Main Set: 12 x 200 FS best average … Continue reading →

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Re-Return to the Pool – Week 4 – Monday

Posted on 2022-05-09 by Don

Nationals – 11 Days Out Warm Up:  700 600 FS / BK mix 100 IM EN-1 / Kick: 1600 2 x { – 2 x 50 BK on 1:05, swim 50 – 100 BK on 2:00, swim 1:45 } 4 … Continue reading →

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Re-Return to the Pool – Week 3 – Friday

Posted on 2022-05-01 by Don

An A.K. Session + Weights Warm Up:  600 300 swim 200 kick 100 pull 4 x 50 kick desc. 1-4 @ 30s rest 4 x 50 Side kick @ 30s rest 4 x 25 overkick drill @ 20s rest All … Continue reading →

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Re-Return to the Pool – Week 3 – Thursday

Posted on 2022-05-01 by Don

An A.K. Session 300 warm-up choice 6 x 100 swim w/ paddles @ 2:00/2:30 Odd: DPS Even: Technique swim 6 x 50 middle 25m fast (fast turn) @ 1:15 Main Set:  max 1500 15 x 100 @ goal race pace … Continue reading →

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Re-Return to the Pool – Week 3 – Wednesday

Posted on 2022-05-01 by Don

DB Session – Lighter Recovery Oriented session Warm Up: 700 600 FS/BK mix 100 IM Recovery: 400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) 1x FS, 1x BK EN-1 / Kick: 1600 300 FS Fins … Continue reading →

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Re-Return to the Pool – Week 3 – Tuesday

Posted on 2022-05-01 by Don

An A.K. Session + WEIGHTS 400 warm-up as 150 swim/100 kick/150 swim build 4 x 100 swim ‘perfect’ technique @ 2:00/2:15 Pick one thing to focus on in your stroke and hold that 4 x 50 as 25fast/25easy @ 1:10 … Continue reading →

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Re-Return to the Pool – Week 3 – Monday

Posted on 2022-05-01 by Don

DB session + Weights Warm Up: 700 600 FS/BK mix 100 IM Kick:  350 6 x 50 Fin Kick on 1:00 as 2x FS, 2x BK, 2x side switch 50 easy EN-1: 1600 3 x 100 BK – Fins/Finger Paddles … Continue reading →

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