Monthly Archives: May 2023

100 Back: 1:19.40 for Silver 50 Free: 30.63 for 8th 800 Free: 11:36.57 for Gold

400 Free: 5:29.03Best Swim of the meet for me 100 Free: 1:08.06 for 4th

200 Freestyle: 2:32.45 for Bronze 50 Back: 35.70 for Bronze

1 Day Out 2000 – 2500m shake-out swim at the competition pool 4-8pm

2 Days Out 4pm flight to Calgary

3 Days Out 200 warm-up 2 x [ Main Set: 4 x 50 @ 50/60 just make it 400 smooth 4 x 50 @ 55/1:05 Min-Max (minimal effort with maximal speed) 2 x 200 @ 4:00/4:45; 3rd 50 = kick … Continue reading →

4 Days Out from Calgary Victoria Day Holiday – so Borden is closed … Collingwood Warm Up: 400 FS BK mix EN-1 / Kick: 1250 / 600 EN-2+: 800 Swim Down: 200 FS BK MixTotal: 3200

5 Days to Calgary REST DAY

6 Days to Calgary **Distance workout 4×200 as swim/kick/drill/pull by 200s 4×75 as 25 kick/50 free swim breathing every 5 @ 20s rest Main Set: 500 swim as 100 easy/100 fast/200 easy/100 fast @ 30-45s rest 100 back or choice … Continue reading →

7 Days to Calgary – RECOVERY Swim Warm Up: 400 FS – BK mix EN-1/-2 / Kick: 1200 / 500 LAP: 200 4 x (25 Fast, 25 easy) 2x FS, 2x BK Swim Down: 200 Total: 2500

8 Days to Calgary 200 warm-up100 kick100 swim build 6×75 as 25 drill/50 swim @ 1:306×50 kick descending 1-3/4-6 @ 1:306×25 scull with pull buoy @ 50 2 x broken 800m – aim for best time possible – 100-200 easy … Continue reading →

9 Days to Calgary

10 Days to Calgary 300 swim warm-up 200 kick 6×50 freestyle drills 8×50 as 1 free/1 choice swim – desc. in 2’s @ 1:05/1:15 3×100 swim strong @ 1:50/2:00/2:15 Main Set (2 min rest between rounds): 3 x { 200 … Continue reading →

11 Days to Calgary Warm Up: 400 FS – BK mix EN-1/-2 / Kick: 900 / 500 EN-2: 400 LAP: 600 Dives Swim Down: 200Total: 3000

200 swim 2 x { 6 x 100 free with paddles @ 2 x (1:50-1:45-1:40) or 2x(2:00-1:55-1:50) 100 easy Main Set: 100 easy TOTAL: 3500m

Warm Up: 400 FS – BK mix EN-1/-2 / Kick: 1200 / 500 EN-2: 400 LAP: 400 Dives Swim Down: 200

200 swim 100 kick 100 swim build 6×50 drill choice @ 1:05/1:15 6×75 as 25 kick/50 swim build @ 1:30/1:45 6×100 pull with paddles @ 1:50/2:00/2:15 6×25 fast swim @ 45s rest Main Set : X x 100 freestyle 300 swim … Continue reading →

Warm Up: 400 FS – BK mix EN-1 / Kick: 1200 / 400 EN-2: 500 LAP: 400 Dives Swim Down: 200

200 swim 100 kick 4×25 scull @ 20s rest 8×50 drill choice @ 1:05/1:15 4×100 breathing every 5 @ 2:00/2:20 Main Set: 4x 150 swim at 200 pace @ 2:45/3:00 50 kick fast @ 1:20 50 easy swim @ 2:00 … Continue reading →

Recovery Swim from 2 days of Provincials racing Warm Up: 800 Recovery: 1700 Swim Down: 150 Total: 2650

ETOBICOKE PROVINCIALS – DAY 2 50 FS: 30.91 for 7th 400 FS: 5:27.36 for Silver … just 0.65 sec off my PB 100 FS: 1:08.30 for 5th 800 FS: 11:40.73 for GOLD

ETOBICOKE PROVINCIALS – DAY 1 200 FS: 2:33.28 for 6th 50 BK: 36.39 for Silver 100 BK: 1:20.48 for 5th 1500 FS: 21:43.17 for Silver … and a NEW PB by 5 sec

1 Day to Etobicoke Provincials Shake out swim of 2000m on your own Warm Up: 400 FS-BK Mix EN-1 / Kick: 900 200 FS Pacing: 500 Dives Swim Down: 200

2 Days to Etobicoke Provincials 200 warm-up 4 x 50 kick @ 20s rest descend 1-4 8 x 50 as 1 swim alt 1 single arm drill @ 20s rest Main Set: 1-2 x 400 long and smooth @ 6:45/7:15 … Continue reading →

3 Days out to Etobicoke Provincials Warm Up: 400 FS – BK mix EN-1 / Kick: 800 / 400 EN-2: 400 LAP: 400 Dives Swim Down: 200Total: 2600

4 Days to Etobicoke Provincials 300 swim warm-up 8×100 @ 2:00 and 2:15 or 2:15 and 2:30             2 – breathing every 5             2 – 25m head up free/25m free             2 – kick/swim by 50             2 – … Continue reading →

5 Days to Etobicoke Provincials Warm Up: 400 FS – BK mix EN-1 / Kick: 1000 / 400 EN-2: 400 LAP: 200 Dives Swim Down: 200 Total: 2600