First session of the 2009-2010 season!
Team Registration and Pay is on Saturday the CFB Borden Recreation Expo – 10am – 2pm
Aerobic: Oxygen delivery session–we will be building on this work a lot this season
- New season, treat it as such. Slow start makes a good finish. ie Don’t pound yourself and get sick. Sleep well, eat better! Try NOT to kill yourself on off swim days and not be able to swim our workouts as planned.
- Weight training: Ideal is same day as the swim in order to recover on off days.
- Weights should start this week and follow our swim pattern as ALL other training. This is a SWIM team.
- Weights should be LIGHT and Many repeats. Start with light weights, 20 reps * 3 sets. This will allow your tendons to catch up to the muscle strength and get the endurance that we will be building on in the pool.
Warm-Up: 1000m
- 200m Pull Choice
- 4 x (25m Kick I.M., 25m Swim FS)
- 4 x 50m as (25m Drill, 25m Swim) mixing BK and BR
- 4 x (25m kick FS, 25m swim IM)
- 4 x (25m Drill, 25m swim) in IM Sequence
Warm-Up: Alternate 1200m
- 600m FS swim building
- 8 x (25m Drill, 25m Swim) mixing all strokes
- 4 x (25m Drill FS, 25m swim FS)
Set 2: 900m Aerobic Base / 1200m Aerobic Dev
- Main Group
- 3 x [3 x 100m on 2:15] swum as:
#1 FL – BK – FS – FL
#2 FS – BK – FS – BK
#3 100m FS
1:00 rest after #3 - Distance Training Group
- 3 x 400m FS on 7:00
Set 3: 300m Aerobic Base / 800m Aerobic Dev
- Main Group:
- 100m Easy recovery swim
- 8 x 25m Choice on 1:00 – build to sprint on each 25
- Distance Training Group:
- 200m Easy IM (Drill Swim) warmup
- 6 x 100m IM on 2:15
Swim Down – 200m / 400m easy swim with long Strokes
W.U. 1000m/1200m, Main 1200m/2000m, Swim Down 200m/400m = 2400m/3600m