Don's

Borden Noon – IM BK session

Warm Up:  500

Kick / EN-1 / EN-2:  300 / 900 / 400

• 100 BK Fin Kick on 2:00
• 50 BK Fin Kick on 1:00
• 200 BK on 4:00  (next time go on 3:45)
• 100 BK on 2:00
• 3 x 50 BK on 1:00
• 2 x 100 FS on 1:45, swim 1:25  (act:  1:20,  1:22)
• 50 easy
• 100 FS Fin Kick on 2:00
• 50 FS Fin Kick on 1:00
• 3 x 100 IM on 2:00
• 3 x 50 IM seq on 1:00
• 2 x 100 FS on 1:45, swim 1:25  (act:  1:22, 1:20)
• 50 easy

LAP:  100 (100 Recovery)

• 4 x (25 FS Fast Fins/Paddles, 25 easy) on 1:15

Swim Down :  200

Borden Noon – Recovery session

Warm Up:  950

• 550m
  plus
• 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)

Kick:  300

• 6 x 50 Fin Kick on 1:00
• 100 BK recovery

EN-1:  700

• 3 x 100 FS Pull (no paddles) on 1:45
  Swim no faster than 1:30
• 100 BK recovery
• 4 x 100 FS on 1:45
  Swim no faster than 1:30
• 100 BK recovery

LAP:  50 (50 recovery)

• 2 x (25 fast, 25 easy) on 1:15

Swim Down:  200

Borden Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1000

• 3 x 50 FS Kick on 1:25
• 200 FS Fins / Paddles
• 3 x 100 FS Fins / Paddles on 1:45
• 50 easy
• 3 x 50 BK Kick on 1:20
• 200 FS Pull / Paddles
• 3 x 100 FS Pull / Paddles on 1:45
• 50 easy

EN-2:  400 / 50 Recov

• 2 x 100 FS on 1:45, swim 1:25
• 200 FS   act:  2:53
• 50 easy

LAP:  200 / 200 Recov

• 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

Borden Noon – IM BK session

Warm Up:  500

Kick / EN-1 / EN-2:  300 / 900 / 400

• 3 x 50 BK Fin Kick on 1:00
• 3 x 100 BK on 2:00
• 3 x 50 BK on 1:00
• 4 x 50 FS desc 1-3 from 42 on 1:00
• 50 easy
• 3 x 50 FS Fin Kick on 1:00
• 3 x 100 IM on 2:00
• 3 x 50 IM seq on 1:00
• 4 x 50 FS desc 1-3 from 42 on 1:00
• 50 easy

LAP:  100

• 4 x (25 FS Fast, 25 easy) on 1:15

Swim Down :  200

Borden Noon

Warm Up:  500m

Kick: 300

• 6 x 50 Fin Kick (2x FS 2x BK, 2x Side)

EN-1: 1600

• 4 x 100 FS Fins Paddles on 1:45
• 100 BK Fins/Paddles
• 200 FS Fins Paddles
• 100 BK
• 4 x 100 FS Pull Paddles on 1:45
• 100 BK
• 200 FS Pull Paddles
• 100 BK

EN-2:  400

• 2 x 100 FS on 1:45
• 200 FS   act:  2:51

Swim Down:  200

Borden Noon

Warm Up:  500

Kick / EN-1:  300 / 1350

• 2 x 50 BK Kick on 1:30
• 200 BK Fins
• 2 x 100 BK on 1:55
• 4 x 50 BK on 1:00
• 50 easy
• 50 scull
• 2 x 50 BR Kick
• 200 FS Pull
• 2 x 100 IM on 2:00
• 3 x 50 IM Seq on 1:05
• 50 easy
• 50 scull
• 2 x 50 FS Kick on 1:30
• 4 x 50 FS Paddles/Fins Min Stroke/Time on 1:15
• 50 easy

EN-2:  400

• 4 x 100 FS on 1:45

Swim Down:  200

Borden Noon

Warm Up:  500m

Kick Drills: 300

• 2 x 50 Fin Kick (1x FS 1x BK)
• 2 x 50 Fin Kick – Left Side down, Right side Back
• 2 x 50 Fin Kick – 6-Kick Stroke Down, swim back

EN-1: 1500

• 4 x 50 FS Fins Paddles
• 2 x 100 FS Fins Paddles
• 200 FS Fins Paddles
• 100 BK Fins
• 50 Scull
• 4 x 50 FS Pull Paddles
• 2 x 100 FS Pull Paddles
• 200 FS Pull Paddles
• 100 BK
• 50 Scull

EN-2:  400

• 2 x 100 FS on 1:45  act:  1:24, 1:25
• 200 FS   act:  2:51

SWOLF testing

Swim Down:  200

Borden Noon

Warm Up:  500m

Kick / EN-1 / Recovery:  300 / 1000 / 350

• 2 x 50 Fin Kick
• 50 Scull
• 3 x 100 FS Fins / Paddles on 20 sec
• 200 FS Fins / Paddles
• 100 BK Recovery
• 2 x 50 Kick
• 50 Scull
• 3 x 100 FS Pull / Paddles on 20 sec
• 200 FS Pull / Paddles
• 100 BK Recovery
• 2 x 50 Fin
• 50 Scull

EN-2:  400

• 4 x 100 FS on 1:45  (act:  1:24, 1:25, 1:24, 1:24)

Swim Down:  200

No Swim – Drive day

1 Day Out  – Taper Session

Warm Up:  800m

EN-1:  200

• 2 x 50 BK on 1:00, swim 48
• 2 x 50 FS on 55, swim 42
• 50 easy

LAP:  50

• 2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, 1x FS
• 100 easy

Race Pace:  50  (use blocks if possible and adjust times)

• 25 BK Sprint,  swim 17
• 200 Recovery
• 25 FS Sprint,  swim 14
• 200 Recovery

Power:  50

• 4 x Dive from Blocks + Dolphin + 6 Power Strokes  2x FS 2x BK

Swim Down:  300

2 Days Out  – Taper Session – turns still uncomfortable

Warm Up:  800m

EN-1:  200

• 2 x 50 BK on 1:00, swim 48   act:  45, 47
• 2 x 50 FS on 55, swim 42   act:  38, 39
• 50 easy

LAP:  50

• 2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, 1x FS
• 100 easy

Race Pace:  100  (use blocks if possible and adjust times)

• 25 BK Sprint,  swim 17 … act:  17
• 75 Recovery
• 25 BK Sprint with turn, swim 18
• 200 Recovery
• 25 FS Sprint,  swim 14   act:  15 … no snap, power or feel
• 75 Recovery
• 25 FS Sprint with turn, swim 16
• 200 Recovery

Hypoxic:  100

• 2 x 50 FS on 1:30 with race breathing pattern 1 Down, 2 Back

Power:  50

• Only 2 4 x Dive from Blocks + Dolphin + 6 Power Strokes  1x FS 1x BK
  the BK wasn’t comfortable

Swim Down:  300

3 Days Out  – Taper Session – back therapy plus 1400 easy swim

Warm Up:  700m

EN-1:  300

• 100 BK on 2:00, swim 1:40
• 50 BK on 1:00, swim 48
• 50 easy
• 100 FS on 1:45, swim 1:28
•  50 FS on 55, swim 42
• 50 easy

LAP:  50

• 2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, 1x FS
• 100 easy

Race Pace:  100  (use blocks if possible and adjust times)

• 25 BK Sprint,  swim 17
• 75 Recovery
• 25 BK Sprint with turn, swim 18
• 200 Recovery
• 25 FS Sprint,  swim 14
• 75 Recovery
• 25 FS Sprint with turn, swim 16
• 200 Recovery

Hypoxic:  100

• 2 x 50 FS on 1:30 with race breathing pattern 1 Down, 2 Back

Power:  50

• 4 x Dive from Blocks + Dolphin + 6 Power Strokes  2x FS 2x BK

Swim Down:  300

4 Days Out  – Taper Session – Total Bust … Back spasm … couldn’t swim past 600m

Warm Up:  700m

EN-1:  300

• 100 BK on 2:00, swim 1:40
• 50 BK on 1:00, swim 48
• 50 easy
• 100 FS on 1:45, swim 1:28
•  50 FS on 55, swim 42
• 50 easy

LAP:  50

• 2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, 1x FS
• 100 easy

Race Pace:  150  (use blocks if possible and adjust times)

• 25 BK Sprint,  swim 17
• 75 Recovery
• 25 BK Sprint with turn, swim 18
• 75 Recovery
• 25 BK Sprint, swim 17
  …
• 200 Recovery
  …
• 25 FS Sprint,  swim 14
• 75 Recovery
• 25 FS Sprint with turn, swim 16
• 75 Recovery
• 25 FS Sprint, swim 14
  …
• 200 Recovery

Hypoxic:  100

• 2 x 50 FS on 1:30 with race breathing pattern 1 Down, 2 Back

Power:  50

• 4 x Dive from Blocks + Dolphin + 6 Power Strokes  2x FS 2x BK

Swim Down:  300

5 Days Out  – Taper Session – Collingwood – too busy to work with the clock

Warm Up:  600m

EN-1:  400

• 100 BK on 2:00, swim 1:40
• 2 x 50 BK on 1:00, swim 48
• 50 easy
• 100 FS on 1:45, swim 1:28
• 2 x 50 FS on 55, swim 42
• 50 easy

LAP:  50

• 2 x (25 Fast, 25 easy) on 1:15, 1x BK, 1x FS
• 100 easy

Race Pace:  150  (use blocks if possible and adjust times)

• 25 BK Sprint on 45,  swim 17
• 25 BK Sprint, swim 18
• 100 Recovery
• 25 BK Sprint with turn, swim 17
  …
• 200 Recovery
  …
• 25 FS Sprint on 45,  swim 14
• 25 FS Sprint, swim 15
• 100 Recovery
• 25 FS Sprint with turn, swim 14
  …
• 200 Recovery

Power:  50

• 4 x Dive from Blocks + Dolphin + 6 Power Strokes  2x FS 2x BK

Swim Down:  300

6 Days Out  – Taper Session

Warm Up:  600m

EN-1:  400

• 100 BK on 2:00, swim 1:40
• 2 x 50 BK on 1:00, swim 48
• 50 easy
• 100 FS on 1:45, swim 1:28
• 2 x 50 FS on 55, swim 42
• 50 easy

LAP:  50

• 2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, 1x FS
• 100 easy

Race Pace:  150  / 600 Recovery  (use blocks if possible)

• 50 BK Sprint on 1:00, swim 37
• 25 BK Sprint on 45, swim 18
  …
• 300 Recovery
  …
• 50 FS Sprint on 1:00, swim 33
• 25 FS Sprint on 45, swim  16
  …
•  300 Recovery

Hypoxic:  150

• 3 x 50 FS on 1:30 with breathing 1 breath Down, 2 breaths Back (50m FS race pattern)

Power:  50

• 4 x Dive from Blocks + Dolphin + 6 Power Strokes  2x FS 2x BK

Swim Down:  300

7 Days Out  – Taper Session

Warm Up:  600m

EN-1:  400

• 100 BK on 2:00, swim 1:40  act:  1:35
• 2 x 50 BK on 1:00, swim 48  act:  45, 45
• 50 easy
• 100 FS on 1:45, swim 1:28   act:  1:20
• 2 x 50 FS on 55, swim 42   act:  39  38
• 50 easy

LAP:  50

• 2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, 1x FS
• 100 easy

Race Pace for 100’s:  200m  / 600 recovery
Two Broken 100’s on short rest … considered making it easier … but stuck with this

• 25 BK Sprint on 45, swim 18   act:  17.5
• 50 BK Sprint on 1:00, swim 37  act:  37.5
• 25 BK Sprint, swim 19   act:  19   … so a Broken 100 BK  in 1:14 … pretty good
  …
• 300 Recovery
  …
• 25 FS Sprint on 45, swim  15   act:  15
• 50 FS Sprint on 1:00, swim 33   act:  33
• 25 FS Sprint, swim 17   act:  16 … so a Broken 100 FS in 1:04 … pretty good
  …
•  300 Recovery

Power:  50

• 4 x Dive from Blocks + Dolphin + 6 Power Strokes  2x FS 2x BK

Swim Down:  300

8 Days Out  – Taper Session

Warm Up:  600m

EN-1:  400

• 100 BK on 2:00, swim 1:40  act:  1:35
• 2 x 50 BK on 1:00, swim 48  act:  46  46
• 50 easy
• 100 FS on 1:45, swim 1:28  act:  1:24
• 2 x 50 FS on 55, swim 42  act:  41  42
• 50 easy

LAP:  50

• 2 x (25 Fast, 25 easy) on 1:15, 1x BK, 1x FS
• 100 easy

Race Pace for 100:  200

• 50 BK Sprint on 1:00, swim 37   act:  37  (good)
• 50 BK Sprint, swim 38  act:  40 (not so good … tough)
• 300 Recovery
• 50 FS Sprint on 1:00, swim 32  act:  33 (ok)
• 50 FS Sprint, swim 33  act:  35 (not so good … no taper effect in back half of 100’s yet)
• 300 Recovery

Hypoxic:  150

• 3 x 50 FS on 1:30 with breathing 1 breath Down, 2 breaths Back (50m FS race pattern)
  act:  35  34  34 (good)

Power:  50

• 4 x Dive from Blocks + Dolphin + 6 Power Strokes  2x FS 2x BK  (decent)

Swim Down:  300

9 Days Out – Start of Taper / Recovery Session

Warm Up:  700m

EN-1:  300

• 100 BK on 2:00, swim 1:40   act:  1:35
• 50 BK on 1:00, swim 48  act:  46
• 100 FS on 1:45, swim 1:28   act:  1:25
• 50 FS, swim 42  act:  40
• 50 easy

LAP:  100

• 2 x (25 Fast, 25 easy) on 1:15, 1x BK, 1x FS
• 50 easy
• 2 x (25 easy, 25 Fast) on 1:15, 1x BK, 1x FS
• 50 easy

Race Pace for 50:  100

• 25 BK Sprint on 45, swim 17   act:  16.5  (clean, fast, smooth)
• 25 BK Sprint, swim 18  act:  18
• 2 x 50 recovery on 1:15
• 25 FS Sprint on 45, swim 14   act:  14
• 25 FS Sprint, swim 15  act:  15
• 200 BK Fins Recovery

Power:  50

• 4 x Dive from Blocks + Dolphin + 6 Power Strokes  2x FS 2x BK

Swim Down:  300

Lactic Tolerance – Final hard training session before Nationals Taper

Warm Up:  600

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act:  47  48
• 2 x 50 FS on 55, swim 42  act:  42 42
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast  act:  16.5 16
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast  act:  19  18.5 (again not the best)
• 50 easy

LaTol for 100:  400  (800 Recovery)

• 4 x (100 Max, 3 x 50 easy on 1:15) on 6:00
  FS:  1:12  1:14
  BK:  1:26  1:26  (brutal)
• 200 swim recovery with fins

Race Pace for 50:  100  (300 Recovery) – With 400 of LaTol this wasn’t necessary

• 4 x (
  – 25 Race speed (with Dive if possible)
  – walk back or easy swim
  – 50 DPS recovery )  act:
• 100 easy

Power: 50

• 4 x Dive / Breakout BK  2x FS  2x BK

Swim Down:  200

Race Pace Mix + Lactic Tolerance Kick

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Kick on 1:30 (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:
• 2 x 100 FS on 1:45  act:
• 50 easy

LAP:  100   (150 recovery)

• 2 x (25 BK, 25 easy) on 1:15  Build with turn
• 2 x (25 FS, 25 easy) on 1:15  Build with turn
• 50 easy

Race Pace for 100m:  200  (400 Recov)

• 2 x 50 FS R-P for 100 FS on 1:00, swim ~34   act:  34  35
• 200 recovery swim with fins
• 2 x 50 BK R-P for 100 BK on 1:00, swim~38  act:  38  40  (tough)
• 200 recovery swim with fins

LAP Kick:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  28 (FS),  26 BK

LaTol Kick BK:  100  (200 recovery)

• 2 x (50 Max Kick, 25 easy, 2 x 50 recovery)  act:  56 FS, 50 BK

Power:  50

• 4 x Dive/Breakouts – 3 dolphin + 6 Power strokes

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  650m

Recovery:  400

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull)

Kick / EN-1:  200 / 800 (400 recovery)

• 4 x 50 Fin Kick on 1:00
• 50 easy
• 4 x 100 BK on 2:00, swim 1:39  act:
• 50 easy
• 4 x 100 FS on 1:45, swim 1:26  act:
• 50 easy

Hypoxic:  250 (200 Recovery)

• 5 x 50 FS on 1:15 with restricted breathing 3,3 2,3 2,2 1,2 1,1
• 200 BK Fins Recovery

Blocks if Possible: 50

• 4 x Dive / Breakout OR Floating Still at Mid-Pool – blasts to wall

Swim Down:  200

Lactic Tolerance  (BK Bias) + Weights (started and then cancelled due to environmental conditions)

Warm Up:  600

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act: 48  49
• 2 x 50 FS on 55, swim 42  act:  42  43
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 BK Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast  act:  19  19
• 50 easy
• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast  act:  16.5  16
• 50 easy

LaTol BK for 100:  350  (500 Recovery)

• 2 x (150 BK Max, 3x 50 easy on 1:15)   act:  2:12  2:14  (tough to go max lactic … but the end result was sufficient)
• 50 BK Max, 2x 50 easy on 1:15)  act:  35 Good
• 100 swim recovery with fins

Race Pace FS for 50:  100  (300 Recovery)

• 4 x (
  – 25 Race speed FS (with Dive if possible)
  – walk back or easy swim
  – 50 DPS recovery )  act:
• 100 easy

Power: 25

• 2 x Dive / Breakout BK

Swim Down:  200

Race Pace Mix + Lactic Tolerance Kick FS

Warm Up:  650m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Kick on 1:30 (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:  1:40  1:41
• 2 x 100 FS on 1:45  act:  1:28  1:26
• 50 easy

LAP:  100   (150 recovery)

• 2 x (25 FS, 25 easy) on 1:15  Build with turn
• 2 x (25 BK, 25 easy) on 1:15  Build with turn
• 50 easy

Race Pace for 50m Add-ups:  200  (800 Recov)

• 2 x 25 FS R-P for 50 FS on 45, swim ~15 minus  act:  15  15
• 2 x 50 easy on 1:15
• 2 x 25 FS R-P for 50 FS on 45, swim ~15 minus act:  14.5  15
• 200 recovery swim with fins
• 2 x 25 BK R-P for 50 BK on 45, swim ~17   act:  17  18
• 2 x 50 easy on 1:15
• 2 x 25 BK R-P for 50 BK on 45, swim 17   act:  17.5  19
• 200 recovery swim with fins

LAP Kick FS:  50 (50 recovery)

• 2 x (25 FS Fast Kick, 25 easy).  act:  28  29

LaTol Kick FS:  100  (200 recovery)

• 75 FS Max Kick, 25 easy, 2 x 50 recovery  act:  1:34
• 25 FS Max Kick, 75 easy  act:  22

Power:  50

• 4 x Dive/Breakouts  BK – 7 dolphin + 6 Power strokes

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  650m

Recovery:  400

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull)

Kick / EN-1:  200 / 800 (400 recovery)

• 4 x 50 Fin Kick on 1:00
• 50 easy
• 4 x 100 BK on 2:00, swim 1:39  act:  1:40  1:39  1:37  1:38
• 50 easy
• 4 x 100 FS on 1:45, swim 1:26  act:  1:31  1:29  1:27  1:25 (good)
• 50 easy

Hypoxic:  250 (200 Recovery)

• 5 x 50 FS on 1:15 with restricted breathing 3,3 2,3 2,2 1,2 1,1
• 200 BK Fins Recovery

Blocks if Possible: 50

• 4 x Dive / Breakout
  (plus 2 dives)
  OR
  Floating Still at Mid-Pool – blasts to wall

Swim Down:  200

Lactic Tolerance  (FS Bias)

Warm Up:  600

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act:  48 49
• 2 x 50 FS on 55, swim 42  act:  42 42
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast  act:  17  16
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast  act:  19  19 (not good)
• 50 easy

LaTol FS for 100:  350  (500 Recovery)

• 2 x (150 FS Max, 3x 50 easy on 1:15)   act: 1:56  1:57
• 50 FS Max, 2x 50 easy on 1:15)  act:  34
• 100 swim recovery with fins

Race Pace BK for 50:  100  (300 Recovery)

• 4 x (
  – 25 Race speed BK (with Dive if possible)
  – walk back or easy swim
  – 50 DPS recovery )  act:  18 19 18 17 (last one with Dive)
• 100 easy

Power: 50

• 4 x Dive / Breakout BK —OR— Floating 12.5m Blast to wall

Swim Down:  200

Race Pace Mix + Lactic Tolerance Kick BK + Weights

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Kick on 1:30 (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:  1:40  1:40
• 2 x 100 FS on 1:45  act: 1:26  1:26
• 50 easy

LAP:  100   (150 recovery)

• 2 x (25 BK, 25 easy) on 1:15  Build with turn
• 2 x (25 FS, 25 easy) on 1:15  Build with turn
• 50 easy

Race Pace for 100m:  200  (400 Recov)

• 2 x 50 FS R-P for 100 FS on 1:00, swim ~34   act:  34  35
• 200 recovery swim with fins
• 2 x 50 BK R-P for 100 BK on 1:00, swim~38  act:  40  41 (poor … big guy in lane)
• 200 recovery swim with fins

LAP Kick BK:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  26 27

LaTol Kick BK:  100  (200 recovery)

• 75 BK Max Kick, 25 easy, 2 x 50 recovery  act:  1:24
• 25 BK Max Kick, 75 easy  act:  21

Power:  50

• 4 x Dive/Breakouts – 3 dolphin + 6 Power strokes
• 2 extra dives

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  550m

Kick / EN-1:  200 / 800 (400 recovery)

• 2 x 50 BK Fin Kick on 1:00
• 50 easy
• 50 Scull
• 2 x 100 BK on 2:00, swim 1:39  act:
• 4 x 50 BK on 1:00, swim 48
• 100 BK Fins Recovery
• 2 x 50 BK Fin Kick on 1:00
• 50 easy
• 50 Scull
• 2 x 100 FS on 1:45, swim 1:26  act:
• 4 x 50 FS on 1:00, swim 43
• 100 BK Fins Recovery

Hypoxic:  250 (200 Recovery)

• 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1
• 200 BK Fins Recovery

Blocks if Possible: 100

• 8 x Dive / Breakout  4x FS 4x BK
  OR
  Floating Still at Mid-Pool – blasts to wall

Swim Down:  200

Lactic Tolerance  (BK Bias) + Weights

Warm Up:  550

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act:  46  46
• 2 x 50 FS on 55, swim 42  act:  42 40
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 BK Fast, 25 easy) on 1:15
  2x Build with turn, 2x Fast to touch Fast  act:  19  19
• 50 easy
• 4 x (25 FS Fast, 25 easy) on 1:15 2x
  Build with turn, 2x Fast to touch Fast  act:  16  16.5
• 50 easy

LaTol BK for 100:  400  (650 Recovery)

• 2 x (125 BK Max, 25 easy 3x 50 easy on 1:15)   act:  1:46  1:48
• 50 BK Max, 2x 50 easy on 1:15)  act:  36
• 200 swim recovery with fins (if Time)

Race Pace BK for 50:  100  (300 Recovery)

• 4 x ( – 25 Race speed FS (with Dive if possible)
  – walk back or easy swim
  – 50 DPS recovery )  act: no timing
• 100 easy

Power: 50

• 2 x Floating Still at mid-pool – Blast to wall, easy rest of 50
• 2 x Dive / Breakout  2x FS, 2x BK

Swim Down:  200

Race Pace Mix + Lactic Tolerance Kick FS

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Kick on 1:30 (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:  1:39  1:36
• 2 x 100 FS on 1:45  act:  1:26  1:25
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  3x Build with turn
• 3 x (25 FS, 25 easy) on 1:15  3x Build with turn
• 50 easy

Race Pace for 50m Add-ups:  200  (800 Recov)

• 2 x 25 BK R-P for 50 BK on 45, swim ~17   act: 17 18
• 2 x 50 easy on 1:15
• 2 x 25 BK R-P for 50 BK on 45, swim 17   act: 17 18.5
• 200 recovery swim with fins
• 2 x 25 FS R-P for 50 FS on 45, swim ~15 minus  act:  15 16
• 2 x 50 easy on 1:15
• 2 x 25 FS R-P for 50 FS on 45, swim ~15 minus act: 15 16.5
• 200 recovery swim with fins

LAP Kick FS:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  28 27

LaTol Kick FS:  100  (200 recovery)

• 75 FS Max Kick, 25 easy, 2 x 50 recovery  act:  1:34
• 25 FS Max Kick, 75 easy  act:  22

Swim Down:  200

Recovery / Base Aerobic Session   … Borden Closed … Collingwood Noon

Warm Up:  650m

Kick / EN-1:  200 / 800 (400 recovery)

• 2 x 50 BK Fin Kick on 1:00
• 50 easy
• 50 Scull
• 2 x 100 BK on 2:00, swim 1:39  act:
• 4 x 50 BK on 1:00, swim 48
• 100 BK Fins Recovery
• 2 x 50 BK Fin Kick on 1:00
• 50 easy
• 50 Scull
• 2 x 100 FS on 1:45, swim 1:26  act:
• 4 x 50 FS on 1:00, swim 43
• 100 BK Fins Recovery

Hypoxic:  250 (200 Recovery)

• 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1
• 200 BK Fins Recovery

Power:  75

• 6 x Floating Still to 12.5m Sprint to wall, easy rest of 50

Blocks if Possible: 50

• 4 x Dive / Breakout  2x FS 2x BK

Swim Down:  250

Lactic Tolerance  (FS Bias)

Warm Up:  550

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act:
• 2 x 50 FS on 55, swim 42  act:
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 BK Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast  act:  19  19
• 50 easy
• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast  act:  17 17
• 50 easy

LaTol FS for 100:  400  (650 Recovery)

• 2 x (125 FS Max, 25 easy 3x 50 easy on 1:15)   act:  1:35  1:35
• 50 FS Max, 2x 50 easy on 1:15)  act:  34
• 200 swim recovery with fins

Race Pace BK for 50:  100  (300 Recovery)

• 4 x (
  – 25 Race speed BK (with Dive if possible)
  – walk back or easy swim
  – 50 DPS recovery )  act:  17 17 18 18
• 100 easy

Power: 100

• 2 x Dive / Breakout  2x FS,
• 8 x Dive / Breakout  4x FS, 4x BK

Swim Down:  200

Race Pace Mix + Lactic Tolerance Kick BK

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Kick on 1:30 (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:
• 2 x 100 FS on 1:45  act:
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  3x Build with turn
• 3 x (25 FS, 25 easy) on 1:15  3x Build with turn
• 50 easy

Race Pace for 100m:  200  (400 Recov)

• 2 x 50 BK R-P for 100 BK on 1:00, swim ~39   act: 38  39.5
• 200 recovery swim with fins
• 2 x 50 FS R-P for 100 FS on 1:00, swim~34  act: 34  35
• 200 recovery swim with fins

LAP Kick BK:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:28 25

LaTol Kick BK:  100  (200 recovery)

• 75 BK Max Kick, 25 easy, 2 x 50 recovery  act:  1:25
• 25 BK Max Kick, 75 easy  act:  20

Swim Down:  200

MSO Provincials (23 March)  VS  SO Provincials (27/28 April)

4 weeks of focused 50 and 100m sprint training plus a drop taper week produced the following results:

50 FS:   30.66  VS  29.41

100 FS:   33.79 + 38.79 = 1:12.58  VS  32.30 + 34.98 = 1:07.28

50 BK:   36.05   VS  34.64

100 BK:   38.73 + 41.45 = 1:20.18  VS   36.62 + 39.57 = 1:16.19

1 Day Out – SO Provincials – Mini-Drop-Taper Week

Warm Up:  800m

EN-1:  200

• 2 x 50 BK on 1:00
• 2 x 50 FS on 55
• 50 easy

Race Pace for 50’s:  50  (300 recovery)
(Use blocks if possible)

• 25 BK R-P for 50, 3 x 50 Recovery on 1:15. Act: 17
• 25 FS R-P for 50, 3 x 50 Recovery on 1:15. Act: 14

Power:  50

• 4 x Dive / Breakout from Blocks

Swim Down :  200

2 Days Out – SO Provincials – Mini-Drop-Taper Week

Warm Up:  600m

EN-1:  400

• 100 BK on 2:00
• 2 x 50 BK on 1:00
• 100 FS on 1:45
• 2 x 50 FS on 55
• 50 easy

Race Pace for 100’s:  100  (300 recovery)
(Use blocks if possible) X

• 50 BK R-P for 100, 3 x 50 Recovery on 1:15  (act:  36)
• 50 FS R-P for 100, 3 x 50 Recovery on 1:15  (act:  32)

Power:  50

• 4 x Dive / Breakout from Blocks

Swim Down :  200

3 Days Out – SO Provincials – Mini-Drop-Taper Week

Warm Up:  700m

EN-1:  300

• 100 BK on 2:00
• 50 BK on 1:00
• 100 FS on 1:45
• 50 FS on 55
• 50 easy

LAP:  100 (100 recovery)

• 4 x (25 Build with turn, 25 easy) on 1:30
• 50 easy

Hypoxic:  100

• 2 x 50 FS Controlled Breathing (1:2 1:1) on 1:15
• 50 easy

Race Pace for 100’s:  150  (500 recovery) (Use blocks if possible)

• 50 BK R-P for 100, 3 x 50 Recovery on 1:15  (act:  38)
• 50 FS R-P for 100, 3 x 50 Recovery on 1:15  (act:  33)
• 25 BK R-P for 50, 25 easy, 2 x 50 Recovery on 1:15  (act:  18)
• 25 FS R-P for 50, 25 easy, 2 x 50 Recovery on 1:15  (act:  15)

Power:  50

• 2 x 25 Dive / 25 Sprint
• 4 x Dive / Breakout from Blocks

Swim Down :  200

4 Days Out – SO Provincials – Mini-Drop-Taper Week

Warm Up:  600m

EN-1:  500

• 100 BK on 2:00
• 3 x 50 BK on 1:00
• 100 FS on 1:45
• 3 x 50 FS on 55
• 50 easy

LAP:  100 (100 recovery)

• 4 x (25 Build with turn, 25 easy) on 1:15

Race Pace for 100’s:  150  (450 recovery)
(Use blocks if possible)

• 3 x (25 BK R-P, 25 easy, 2 x 50 Recovery on 1:15)   act:  17 17
  1x with turn, 2x to touch
• 200 recovery
• 3 x (25 FS R-P, 25 easy, 2 x 50 Recovery on 1:15) act:  15 15
  1x with turn, 2x to touch

Power:  50

• 4 x Dive / Breakout from Blocks

Swim Down :  200

5 Days Out – SO Provincials – Mini-Drop-Taper Week

Warm Up:  600m

EN-1:  400

• 100 BK on 2:00
• 2 x 50 BK on 1:00
• 100 FS on 1:45
• 2 x 50 FS on 55
• 50 easy

LAP:  100 (100 recovery)

• 4 x (25 Build with turn, 25 easy) on 1:15

Race Pace for 100’s:  150  (300 recovery)

• 50 Race Speed BK on 1:00, 25 RP BK  act:  37  19 (tough 25)
• 3 x 50 recovery on 1:15
• 50 Race Speed FS on 1:00, 25 RP FS  act:  33 17 (again, tough 25)
• 3 x 50 recovery on 1:15

Hypoxic:  150

• 3 x 50 Controlled Breathing on 1:15 2:2 1:2 1:1  (act: 39 39 35!)

Swim Down :  200

Recovery / Base Aerobic Session

Warm Up:  550m

Kick / EN-1:  300 / 1000 (300 recovery)

• 3 x 50 BK Fin Kick on 1:00
• 50 easy
• 50 Scull
• 3 x 100 BK on 2:00, swim 1:39  act:
• 4 x 50 BK on 1:00, swim 48
• 50 easy
• 3 x 50 FS Fin Kick on 1:00
• 50 easy
• 50 Scull
• 3 x 100 FS on 1:45, swim 1:26  act:
• 4 x 50 FS on 1:00, swim 43
• 50 easy

Hypoxic:  200

• 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1

Blocks if Possible: 50 +

• 4 x Dive / Breakout  2x FS 2x BK

Swim Down:  200

Lactic Tolerance  (BK Bias) … only a 1 Hr session due to Easter Good Friday
3pm to 4pm

Warm Up:  500

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act:  48 48
• 2 x 50 FS on 55, swim 42  act: 42 43
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 BK Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast – act:  19 19
• 50 easy
• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast –  act:  17  16.5
• 50 easy

LaTol:  400  (1050 Recovery)

• 2 x (100 BK Max, 3x 50 easy on 1:15)   act:  1:23  1:26
• 2 x (50 BK Max, 2x 50 easy on 1:15)  act:  39  40
• 1 x (100 BK Max, 3x 50 easy on 1:15)  act:  1:13

LAP Kick FS:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  30 30

(Added the following as it was missed Thursday)
LaTol Kick FS:  100  (250 recovery)

• 75 FS Max Kick, 25 easy, 2 x 50 recovery  act:  1:44
• 25 fs Max Kick, 75 easy  act:  25

Swim Down:  200

Race Pace Mix + Lactic Tolerance Kick FS + Weights

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Fin Kick (2x BK, 2x FS with snorkel)
• 2 x 100 BK on 2:00  act: 1:40 1:40
• 2 x 100 FS on 1:45  act: 1:28  1:27
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  3x Build with turn
• 3 x (25 FS, 25 easy) on 1:15  3x Build with turn
• 50 easy

Race Pace for 50m Add-ups:  200  (800 Recov)

• 2 x 25 BK R-P for 50 BK on 45, swim ~17   act: 17  19 (the 17 was fast and smooth)
• 2 x 50 easy on 1:15
• 2 x 25 BK R-P for 50 BK on 45, swim 17   act: 18 19
• 200 recovery swim with fins
• 2 x 25 FS R-P for 50 FS on 45, swim ~15 minus  act:  15 16
• 2 x 50 easy on 1:15
• 2 x 25 FS R-P for 50 FS on 45, swim ~15 minus act: 14 15
• 200 recovery swim with fins

LAP Kick FS:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:

LaTol Kick FS:  100  (250 recovery)

• 75 FS Max Kick, 25 easy, 2 x 50 recovery  act:
• 25 fs Max Kick, 75 easy  act:

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  550m

Kick / EN-1:  300 / 1000 (300 recovery)

• 3 x 50 BK Fin Kick on 1:00
• 50 easy
• 50 Scull
• 3 x 100 BK on 2:00, swim 1:39  act:
• 4 x 50 BK on 1:00, swim 48
• 50 easy
• 3 x 50 FS Fin Kick on 1:00
• 50 easy
• 50 Scull
• 3 x 100 FS on 1:45, swim 1:26  act:
• 4 x 50 FS on 1:00, swim 43
• 50 easy

Hypoxic:  200

• 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1

Blocks if Possible: 50 +

• 4 x Dive / Breakout  2x FS 2x BK

Swim Down:  200

Lactic Tolerance  (FS Bias) + Weights

Warm Up:  550

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act: 45 47
• 2 x 50 FS on 55, swim 42  act: 42 42
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch
  Fast – 15 16
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch
  Fast – 19 20
• 50 easy

LaTol:  400  (1050 Recovery)

• 2 x (100 FS Max, 3x 50 easy on 1:15)   act: 1:13 1:13
• 2 x (50 FS Max, 2x 50 easy on 1:15)  act: 34 34
• 200 swim recovery with fins
• 1 x (100 BK Max, 3x 50 easy on 1:15)  act: 1:22
• 100 easy

Power: 100

• 8 x Dive / Breakout  4x FS, 4x BK

Swim Down:  200

Race Pace Mix + Lactic Tolerance Kick BK – crazy busy pool – lane rope swapped out (wouldn’t tighten)

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Fin Kick (2x BK, 2x FS with snorkel)
• 2 x 100 BK on 2:00  act:  1:39  1:41
• 2 x 100 FS on 1:45  act:  1:29  1:30
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  3x Build with turn
• 50 easy
• 3 x (25 FS, 25 easy) on 1:15  3x Build with turn
• 50 easy

Race Pace for 100m:  200  (800 Recov)

• 2 x 50 BK R-P for 100 BK on 1:00, swim ~40   act:  40  43  (trying to go fast beside two people)
• 50 easy
• 200 recovery swim with fins
• 2 x 50 FS R-P for 100 FS on 1:00, swim~34  act:  34  36  (back to my own lane)
• 50 easy
• 200 recovery swim with fins

LAP Kick BK:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  27  28

LaTol Kick BK:  100  (250 recovery)

• 75 BK Max Kick, 25 easy, 2 x 50 recovery  act:  1:27
• 25 BK Max Kick, 75 easy  act:  22

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  550m

Kick / EN-1:  300 / 1000 (300 recovery)

• 3 x 50 BK Fin Kick on 1:00
• 50 Scull
• 3 x 100 BK on 2:00, swim 1:39  act:
• 4 x 50 BK on 1:00, swim 48
• 50 easy
• 3 x 50 FS Fin Kick on 1:00
• 50 Scull
• 3 x 100 FS on 1:45, swim 1:26  act:
• 4 x 50 FS on 1:00, swim 43
• 50 easy

Hypoxic:  200

• 5 x 50 FS on 1:15 with restricted breathing 3,3 2,3 2,2 1,2 1,1

Swim Down:  200

Lactic Tolerance

Warm Up:  550

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act:  48 47
• 2 x 50 FS on 55, swim 42  act:  42 41
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 BK Fast, 25 easy) on 1:15 2x Build with fast turn, 2x Fast to touch  Act:  19 19
• 50 easy
• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build with fast turn, 2x Fast to touch  act:  16 16
• 50 easy

LaTol:  400  (1050 Recovery)

• 3 x (75 BK Max, 25 easy back, 2x 50 easy on 1:15)   act:  1:02  1:02  1:04
• 200 easy
• 2 x (75 FS Max, 25 easy back, 2 x 50 easy on 1:15)  act:  55  55
• 25 FS Max  Block Start to touch  act:  13
• 100 easy

Power: 100

• 8 x Dive / Breakout  4x FS, 4x BK

Swim Down:  200

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Fin Kick (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:
• 2 x 100 FS on 1:45  act:
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  act:  last 2 20 20 1x Build, 2x swim 19
• 50 easy
• 3 x (25 FS, 25 easy) on 1:15  act:  17 17 1x Build 2x swim 16
• 50 easy

Race Pace for 50m Add-ups:  200  (800 Recov)

• 2 x 25 BK R-P for 50 BK on 45, swim ~17   act:  18  + 18  = 36
• 2 x 50 easy on 1:15
• 2 x 25 BK R-P for 50 BK on 45, swim 17   act:  18  + 18  = 36
• 200 recovery swim with fins
• 2 x 25 FS R-P for 50 FS on 45, swim ~15  act:  15 + 15 = 30
• 2 x 50 easy on 1:15
• 2 x 25 FS R-P for 50 FS on 45, swim ~15  act:  14 + 15 = 29
• 200 recovery swim with fins

LAP Kick FS:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  28, 27

LaTol Kick FS:  100  (250 recovery)

• 75 FS Max Kick, 175 easy  act:  1:38 … brutal
• 25 FS Max Kick, 75 easy  act:  23

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  550m

Kick / EN-1:  300 / 1000 (300 recovery)

• 3 x 50 BK Fin Kick on 1:00
• 50 easy
• 50 Scull
• 3 x 100 BK on 2:00, swim 1:39  act:
• 4 x 50 BK on 1:00, swim 48
• 50 easy
• 3 x 50 FS Fin Kick on 1:00
• 50 easy
• 50 Scull
• 3 x 100 FS on 1:45, swim 1:26  act:
• 4 x 50 FS on 1:00, swim 43
• 50 easy

Hypoxic:  200

• 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1

Blocks if Possible: 100

• 8 x Dive / Breakout  4x FS 4x BK

Swim Down:  200

Lactic Tolerance

Warm Up:  550

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act: 48 47
• 2 x 50 FS on 55, swim 42  act:  42 42

LAP:  200 (300 Recovery)

• 4 x (25 FS Fast, 25 easy) on 1:15 1x Build, 2x Fast to touch, 1x with turn
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15 1x Build, 2x Fast to touch, 1x with turn
• 50 easy

LaTol:  400  (1050 Recovery)

• 3 x (75 FS Max, 25 easy back, 2x 50 easy on 1:15)   act:  55  55.5  56
• 200 easy
• 2 x (75 BK Max, 25 easy back, 2 x 50 easy on 1:15)  act: 1:02  1:02
• 25 BK Max  act: 18
• 100 easy

Power: 50  … if possible

• 4 x Dive / Breakout  2x FS, 2x BK

Swim Down:  200

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Fin Kick (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:
• 2 x 100 FS on 1:45  act:
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  act:  last 2 20 20 1x Build, 2x swim 19
• 50 easy
• 3 x (25 FS, 25 easy) on 1:15  act:  17 17 1x Build 2x swim 16
• 50 easy

Race Pace for 100m:  200  (800 Recov)

• 2 x 50 BK R-P for 100 BK on 1:00, swim ~39   act:  39  + 41 = 1:20
• 50 easy
• 200 recovery swim with fins
  *** ensure rest is sufficient to swim at R-P **
• 2 x 50 FS R-P for 100 FS on 1:00, swim~34  act:  33.5 + 35.5 = 1:09
• 50 easy
• 200 recovery swim with fins

LAP Kick BK:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  29 26

LaTol Kick BK:  100  (250 recovery)

• 75 BK Max Kick, 175 easy  act:  1:28
• 25 BK Max Kick, 75 easy  act:  22

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  550m

Recovery:  400

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS

Kick / EN-1:  200 / 700 (150 recovery)

• 4 x 50 Fin Kick on 1:00 2x FS, 2x BK
• 50 easy
• 4 x 100 BK on 2:00  act:
• 50 easy
• 3 x 100 FS on 1:45  act:
• 50 easy

Hypoxic:  200

• 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1

Blocks if Possible: 50

• 4 x Dive / Breakout

Swim Down:  200

Warm Up:  550

EN-1: 200

• 100 BK on 2:00, swim 1:45  act:  1:38
• 100 FS on 1:45, swim 1:30  act:  1:28

LAP:  200 (300 Recovery)

• 4 x (25 FS Fast, 25 easy) on 1:15
  1x Build, 1x 1st 20 Fast, 1x Flags Fast, 1x Back
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15
  1x Build, 1x 1st 20 Fast, 1x Flags Fast, 1x Back Fast
• 50 easy

LaTol:  400  (1000 Recovery)

• 4 x (50 FS Max on 1:00, 2x 50 easy on 1:15)   act:  33  34  34  32
• 25 FS Max
• 100 easy
• 3 x (50 BK Max on 1:00, 2x 50 easy on 1:15)  act:  36  38  38
• 25 BK Max  act:  17.5
• 100 easy

Power: 50  … if possible

• 5 x Dive / Breakout   BK

Swim Down:  200

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Fin Kick (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:  1:38  1:38
• 2 x 100 FS on 1:45  act:  1:28  1:26
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  act:  20  20  20
• 50 easy
• 3 x (25 FS, 25 easy) on 1:15  act:  17  17  16.5
• 50 easy

Race Pace for 50m:  200  (800 Recov)

• 4 x (25 FS R-P swim 14, 75 to 125 easy)  act:  16  15  15.5  16
• 4 x (25 BK R-P swim 17, 75 to 125 easy)   act:  18  18  18  18
  *** ensure rest is sufficient to swim at R-P ***

LAP Kick FS:  50 (50 recovery)

• 2 x (25 Fast Kick FS, 25 easy).  act:  29  27

LaTol Kick FS:  100  (250 recovery)

• (50 FS Max Kick, 100 easy)  act:  55
• 2 x (25 FS Max Kick, 75 easy)  act:  24.5  24.5

Swim Down:  200

Recovery / Base Aerobic Session

Warm Up:  550m

Recovery:  400

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS

Kick / EN-1:  200 / 700 (150 recovery)

• 4 x 50 Fin Kick on 1:00 2x FS, 2x BK
• 50 easy
• 4 x 100 BK on 2:00  act:
• 50 easy
• 3 x 100 FS on 1:45  act:
• 50 easy

Hypoxic:  200

• 5 x 50 FS with restricted breathing 3,3 2,3 2,2 1,2 1,1

Blocks if Possible: 50

• 4 x Dive / Breakout

Swim Down:  200

Borden Closed due to Chemical Levels – made it to Collingwood for a 1hr 15min session

Warm Up:  550

EN-1: 200

• 100 BK on 2:00, swim 1:45  act:  1:41
• 100 FS on 1:45, swim 1:30  act:  1:26

LAP:  200 (300 Recovery)

• 4 x (25 BK Fast, 25 easy) on 1:15
  1x Build, 1x 1st 20 Fast, 1x Flags Fast, 1x Back Fast
• 50 easy
• 4 x (25 FS Fast, 25 easy) on 1:15
  1x Build, 1x 1st 20 Fast, 1x Flags Fast, 1x Back Fast
• 50 easy

LaTol:  400  (1000 Recovery)

• 4 x (50 BK Max, 2x 50 easy on 1:15)   act:  39, 38, 37, 38
• 25 BK Max
• 100 easy
• 3 x (50 FS Max, 2 x 50 easy on 1:15)  act:  34, 34.5, 35
• 25 FS Max  act:  17.5
• 100 easy

Power: 50  … if possible

• 4 x Dive / Breakout  2x FS, 2x BK

Swim Down:  200

First Week of a 6-Week Race Prep Phase

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Fin Kick (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:  1:37 1:38
• 2 x 100 FS on 1:45  act:  1:28  1:27
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  act:  last 2 20 20
  1x Build, 2x swim 19
• 50 easy
• 3 x (25 FS, 25 easy) on 1:15  act:  17 17
  1x Build 2x swim 16
• 50 easy

Race Pace for 50m:  200  (800 Recov)

• 4 x (25 BK R-P swim 17, 75 to 125 easy)   act:  17.5 18 18 17.5
  *** ensure rest is sufficient to swim at R-P **
• 4 x (25 FS R-P swim 14, 75 to 125 easy)  act:  15  14 15 15

LAP Kick BK:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  25 27

LaTol Kick BK:  100  (250 recovery)

• (50 BK Max Kick, 100 easy)  act:  52
• 2 x (25 BK Max Kick, 75 easy)  act:  22 23

Swim Down:  200

Recovery Week – Base Aerobic / Recovery session

Warm Up:  550m

Recovery:  300

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim)

Kick / EN-1:  200 / 800 (150 recovery)

• 4 x 50 Fin Kick on 1:00
• 50 easy
• 4 x 100 BK on 2:00
• 50 easy
• 4 x 100 FS on 1:45
• 50 easy

Blocks if Possible: 50

• 4 x Dive / Breakout

Hypoxic:  200

• 4 x 50 FS with restricted breathing  2,3 2,2 1,2 1,1

Swim Down:  200

Recovery Week – Race Distance Session Day

Warm Up:  1000 (simulating meet warm up)

BK 100 / EN-1 100:  (250 Recovery)

• 100 BK for time  act:  1:19
• 50 easy
• 4 x 50 BK easy on 1:15
• 100 BK, swim 1:45   act:  1:43

FS 100 / EN-1 100:  (250 Recovery)

• 100 FS for time   act:  1:12
• 50 easy
• 4 x 50 FS easy on 1:15
• 100 FS, swim 1:30   act:  1:26

BK 50 / EN-2 100:  (250 Recovery)

• 50 BK for time   act:  36
• 50 easy
• 3 x 50 BK easy on 1:15
• 2 x 50 BK on 1:05, swim 46   act:  43 43
• 50 easy

FS 50 / EN-2 100:  (250 Recovery)

• 50 FS for time  act:  32
• 50 easy
• 3 x 50 FS easy on 1:15
• 2 x 50 FS on 1:00, swim 40   act:  37 38
• 50 easy

LAP:  200  (200 Recovery)

• 8 x (25 Fast, 25 easy) on 1:15

Power Kick:

• 2 x Max BK dolphin
• 2 x Max FS dive/Dolphin

Swim Down:  200

Recovery Week – FS Kick Day

Warm Up:  550

Kick / EN-1:  300 / 400  (50 Recovery)

• 6 x 50 Fin Kick (3x BK, 3x FS)
• 2 x 100 BK on 2:00  act:   1:37, 1:36
• 2 x 100 FS on 1:45  act:  1:25, 1:24
• 50 easy

LAP / La Tol:  200 / 100  (500 Recovery)

• 2 x (25 BK Build, 25 easy)
• 50 BK Fast, 100 easy  act:  38
• 2 x (25 BK Fast 25 easy)  act:  18, 18
• 50 easy
• 2 x (25 FS Build, 25 easy)
• 50 FS Fast, 100 easy act:  34
• 2 x (25 FS Fast, 25 easy)  act:  15, 14.5
• 50 easy

LAP Kick FS:  50  (50 Recovery)

• 2 x (25 FS Fast Kick, 25 easy)  act:  27, 27

LaTol Kick FS:  100  (200 Recovery)

• 1 x (50 FS Max Kick, 100 easy)  act:  59

Swim Down:  200

Recovery Week – Recovery / Base Aerobic Session

Warm Up:  550m

Recovery:  300

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim)

Kick / EN-1:  200 / 800 (150 recovery)

• 4 x 50 Fin Kick on 1:00
• 50 easy
• 4 x 100 BK on 2:00  act:  1:40, 1:39, 1:38, 1:36 … great … all same effort … FINALLY
• 50 easy
• 4 x 100 FS on 1:45  act:  1:24 (Pull/Paddles), 1:28 (Pull), 1:29, 1:28 (Swim)
• 50 easy

Hypoxic:  200

• 4 x 50 FS with restricted breathing  2,3 2,2 1,2 1,1

Blocks if Possible: 50

• 4 x Dive / Breakout

Swim Down:  200

Recovery Week – Lactic Tolerance Session

Warm Up:  550

EN-1 / EN-2 / LAP:  200 / 200 / 200  (400 Recovery)

• 100 BK on 2:00, swim 1:45  act:  1:40
• 2 x 50 BK on 1:05, swim 45
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15  2x Build, 2x Fast
• 50 easy
• 100 FS on 1:45, swim 1:30  act:  1:26
• 2 x 50 FS on 1:00, swim 40
• 50 easy
• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build, 2x Fast
• 50 easy

LaTol:  300  (700 recovery)

• 75 BK for time, 125 easy   act:  60
• 50 BK for time, 100 easy  act:  38
• 25 BK for time, 75 easy  act:  17.5
• 50 easy
• 75 FS for time, 125 easy  act:  54
• 50 FS for time, 100 easy  act:  34
• 25 BK for time, 75 easy  act:  from blocks NT
• 50 easy

Power: 50

• 4 x Dive / Breakout  2x FS, 2x BK

Swim Down:  200

Recovery Week – and last week of Specifics – BK Kick Day

Volume Reduced

Warm Up:  550

Kick / EN-1:  300 / 400 (50 easy)

• 6 x 50 Fin Kick (3x BK, 3x FS)
• 2 x 100 BK on 2:00  act: 1:40 1:40
• 2 x 100 FS on 1:45  act:  1:29 1:29
• 50 easy

LAP / La Tol:  200 / 100  (500 recovery)

• 2 x (25 BK Build, 25 easy)
• 50 BK Fast, 100 easy  act:  38
• 2 x (25 BK Fast 25 easy)  act:  18 19
• 50 easy
• 2 x (25 FS Build, 25 easy)
• 50 FS Fast, 100 easy. act:  35
• 2 x (25 FS Fast, 25 easy). act:  16 17
• 50 easy

LAP Kick BK:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  25 25

LaTol Kick BK:  100  (200 recovery)

• 1 x (50 BK Max Kick, 100 easy)  act:  55

Swim Down:  200

MSO Provincials – Day 1 & 2

50 FS:  30.66

100 FS:  33.79 + 38.79 = 1:12.58  +5.00 sec drop Super Bad, gassed after 60m

50 BK:  36.05  Pretty Ordinary but the best of the 4 races

100 BK:  38.73 + 41.45 = 1:20.18 +2.72 sec drop At least better than training … but awful … and super painful … done soon after 50m

MSO Provincials – Day 1

50 FS – 30.66

Awful!

“looked like I was swimming a 200”

Borden Noon

Warm Up:  550m

EN-1/EN-2/Kick:  600 / 300 / 400  (100 Recov)

• 4 x 50 BK Fin Kick on 1:00
• 200 BK Fins
• 100 BK on 2:00
• 3 x 50 BK on 1:05, desc 1-3   act:  51 49 47
• 50 easy
• 4 x 50 FS Fins Kick on 1:00
• 200 FS Fins
• 100 FS on 1:45
• 3 x 50 FS on 1:00, desc 1-3 act:  43 41 40
• 50 easy

LAP:  200 (200 Recov)

• 2 x (50 BK Fast on 1:00, 50 easy on 1:15)  act: 43 43
• 50 easy
• 3 x (50 FS Fast on 1:00, 50 easy on 1:15)  act: 38 35
• 50 easy

LA Tol:  100 (200 Recov)

• 2 x 25 BK Fast on 35  act: 19 21
• 100 easy
• 2 x 25 FS Fast on 30  act: 16 18
• 100 easy

Power:  50

• 4 x Dive/Breakout

Swim Down:  200

Took a Rest Day

Warm Up:  550

Kick:  400

• 100 BK Fin Kick on 2:00
• 2 x 50 BK Fin Kick on 1:00
• 100 FS Fin Kick on 2:00
• 2 x 50 FS Fin Kick on 1:00

EN-1:  1200

• 200 BK Fins
• 200 FS Fins
• 2 x 100 BK
• 2 x 100 FS Pull
• 4 x 50 BK
• 4 x 50 FS

LAP:  200

• 2 x (50 BK Fast, 50 easy)
• 2 x (50 FS Fast, 50 easy)

Hypoxic:  250

• 5 x 50 FS with breathing 3,3 2,3 2,2 1,2 1,1

Swim Down:  200

Borden Noon – Lactic Tolerance FS/BK

Warm Up:  550

EN-1:  1000

• 200 BK Fins
• 3 x 100 BK on 2:00
• 50 easy
• 200 FS Pull
• 3 x 100 FS on 1:45 (fell over the 1:30 mark)
• 50 easy

EN-2:  300

• 3 x 50 BK on 1:05, desc 1-3  act:  49 47 47
• 50 easy
• 3 x 50 FS on 1:00, desc 1-3  act:  43 41 40
• 50 easy

LAP/LaTol:  0 / 180 (total 1100)

• 2 x (25m BK Fast, 25 easy) on 1:15
• 2 x (25m FS Fast, 25 easy) on 1:15
• 2 x (First 15m FS Fast, rest of 100 easy)
• 2 x (First 15m BK Fast, rest of 100 easy)
• 2 x (Flags in/out FS Fast, rest of 100 easy)
• 2 x (Flags in/out BL Fast, rest of 100 easy)
• 2 x (Last 20m of 50m FS Fast to Finish, rest of 100 easy)
• 1 x (Last 20m of 50m BK Fast to Finish, rest of 100 easy)

Power:  50

• 4 x Dive/Breakout

Swim Down:  200

Borden Noon – Sprint Focused Week

Warm Up:  550m

EN-1/EN-2/Kick:  600 / 300 / 350

• 4 x 50 BK Fin Kick on 1:00
• 3 x 100 BK on 2:00
• 3 x 50 BK on 1:05
• 50 easy
• 3 x 50 FS Fins Kick on 1:00
• 3 x 100 FS on 1:45
• 3 x 50 FS on 1:00
• 50 easy

LAP:  300 (300 Recov)

• 3 x (50 BK Fast on 1:00, 50 easy on 1:15)  act:  43 44 45
• 50 easy
• 3 x (50 FS Fast on 1:00, 50 easy on 1:15)  act:  36 37 37
• 50 easy

LA Tol:  100 (200 Recov)

• 2 x 25 BK Fast on 35  act:  17 20  (tough)
• 100 easy
• 2 x 25 FS Fast on 30  act:  15 17
• 100 easy

LAP Kick BK: 50

• 2 x (25 BK Fast Kick, 25 easy)

LA Tol BK Kick:  150

• 3 x (50 BK Max Kick, 100 easy)

Power:  50

• 4 x Dive/Breakout

Swim Down:  200

Recovery Session – Borden 3-4pm

Warm Up:  550m

Recovery:  400

• 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)

Kick / EN-1 : 300 /  800

• 6 x 50 Fin kick on 1:00
• 200 BK Fins
• 2 x 100 BK on 2:00  act:  1:35, 1:36
• 200 FS Pull
• 2 x 100 FS on 1:45  act:  1:24 1:27

LAP:  150

• 6 x (25 Fast, 25 easy) on 1:15  3x BK 3x FS

Hypoxic:  150

• 3 x 50 FS with breathing by 25’s as:  3,3 2,2 1,1

Swim Down:  50

BK La Tol Session – Collingwood 7:30am

Warm Up:  550m

EN-1:  500

• 3 x 100 BK on 2:00  act:
• 2 x 100 FS Pull on 1:45  act:

EN-2:  400 (50 Recov)

• 3 x 50 FS on 1:00, Desc 1-3 act:
• 5 x 50 BK on 1:05, desc 1-5  act:
• 50 easy

LAP:  150  (200) Recov

• 2 x (25 FS Fast, 25 easy) on 1:15  act
• 4 x (25 BK Fast, 25 easy) on 1:15  act
• 50 easy

La Tol BK:  300 (600 Recov)

• 100 BK Max, 200 easy  act:  1:24
• 2 x (75 BK Max, 150 easy)  act:  1:03 1:03
• 50 BK Max, 100 easy  act:  40

Power:  75

• 6 x dive / breakout

Swim Down:  200

2050m Work, 2800 Total

FS Leg Session – Borden

Warm-Up: 550

Kick / EN-1: 200 / 400

• 6 x 50 Fin Kick mix
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45

LAP: 150 (150 Recov)

• 3 x (25 BK Fast, 25 easy) on 1:15 act:
• 3 x (25 FS Fast, 25 easy) on 1:15 act:

LaTol FS: 100 (200 Recov)

• 2 x (50 FS Sprint, 100 easy) on 3:30 act:

LAP FS Kick: 50 (150 Recov)

• 2 x (25 FS Fast Kick, 75 easy)  act:

LaTol FS Kick:  150 (350 Recov)

• 3 x (50 FS Kick max, 100 easy)  act:

Hypoxic:  250

• 6 x 50 FS with Breaths per 25 as { 3,3 2,3 2,2 1,2 1,1}

Power:  50

• 4 x 50 FS Dive/Breakout

Swim Down:  200

2100 Work, 2850m Total

Base Aerobic / Recovery Session – Borden Noon

Warm Up:  450

Recovery:  400

• 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)

EN-1/Kick:  1000 / 400

• 100 BK Fins Kick on 2:00
• 2 x 50 BK Fins Kick on 1:00
• 200 BK Fins
• 3 x 100 BK on 2:00   act:  1:40, 1:43, 1:45
• 50 easy
• 100 FS Fins Kick on 2:00
• 2 x 50 FS Fins Kick on 1:00
• 200 FS Pull
• 3 x 100 FS on 1:45  act:  1:29, 1:32, 1:34
• 50 easy

LAP:  150

• 6 x (25 Fast mix, 25 easy mix) 3x BK, 3x FS

Hypoxic: 250

• 5 x 50 FS with breaths 4,4 3,4 3,3 2,3 2,2

Swim Down: 50

Work:  2300, Total 2800

FS La Tol Session –  Collingwood

Warm Up:  550m

EN-1:  500

• 2 x 100 BK on 2:00
• 3 x 100 FS Pull on 1:45

EN-2:  200 (50 Recov)

• 3 x 50 BK on 1:05, Desc 1-3 act
• 5 x 50 FS on 1:00, desc 1-5  act:  47 to 42
• 50 easy

LAP:  150  (200) Recov

• 2 x (25 BK Fast, 25 easy) on 1:15. act
• 4 x (25 FS Fast, 25 easy) on 1:15  act
• 50 easy

La Tol FS:  300 (600 Recov)

• 100 FS Max, 200 easy  act:  1:17
• 2 x (75 Max, 150 easy)  act:  58 58
• 50 FS Max, 100 easy)  act:  37

Power:  75

• 6 x dive / breakout

Swim Down:  200

BK Leg Session – Collingwood 7:30am to 8:50am

Warm-Up: 500

Kick / EN-1: 200 / 400

• 4 x 50 Fin Kick mix
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45

LAP: 150 (150 Recov)

• 3 x (25 FS Fast, 25 easy) on 1:15 act:
• 3 x (25 BK Fast, 25 easy) on 1:15 act:

LaTol BK: 100 (200 Recov)

• 2 x (50 BK Sprint, 100 easy) on 3:30 act: 40 41

LAP BK Kick: 50 (150 Recov)

• 2 x (25 BK Fast Kick, 75 easy)  act:

LaTol BK Kick:  150 (350 Recov)

• 3 x (50 BK Kick max, 100 easy)  act: 53 56 57

Hypoxic: 250

• 5 x 50 FS with breaths by 25:  {3,3 2,3 2,2 1,2 1,1}

Power BK:  50

• 4 x BK Block Start plus breakout

Swim Down:  200

Recovery Session – Collingwood 8am

Warm Up:  600m

Recov:  400

• 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)

EN-1 / Kick:  400 / 200

• 4 x 50 Fin kick on 1:00
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45

LAP:  150

• 6 x (25 Fast, 25 easy) on 1:15  3x BK 3x FS
  from the blocks

Power:  50

• 4 x Dive / Breakout

Swim Down:  200

BK La Tol Session

Warm Up:  550m

EN-1:  500

• 3 x 100 BK on 2:00  act:  1:40 1:41 1:41
• 2 x 100 FS Pull on 1:45  act:  1:27 1:27

EN-2:  400 (50 Recov)

• 3 x 50 FS on 1:00, Desc 1-3 act: 43, 41, 40
• 5 x 50 BK on 1:05, desc 1-5  act: 49, 47, 46, 45, 44
• 50 easy

LAP:  150  (200) Recov

• 2 x (25 FS Fast, 25 easy) on 1:15  act 16.5 17
• 4 x (25 BK Fast, 25 easy) on 1:15  act 19 20 20 19
• 50 easy

La Tol BK:  300 (625 Recov)

• 100 BK Max, 200 easy  act  1:23
• 75 BK Max, 150 easy. act 1:04
• 2 x (50 BK Max, 100 easy)  act 39 38
• 25 BK Max, 75 easy  act 17

Power:  50

• 4 x dive / breakout

Swim Down:  200

2275m Work, 3025 Total

FS Leg Session

Warm-Up: 550

Kick / EN-1: 200 / 400

• 4 x 50 Fin Kick mix
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45

LAP: 150 (150 Recov)

• 3 x (25 BK Fast, 25 easy) on 1:15 act: 20 20 20
• 3 x (25 FS Fast, 25 easy) on 1:15 act: 17 17 17

LaTol FS: 100 (200 Recov)

• 2 x (50 FS Sprint, 100 easy) on 3:30 act: 33 35

LAP FS Kick: 50 (150 Recov)

• 2 x (25 FS Fast Kick, 75 easy)  act: 26 27

LaTol FS Kick:  150 (350 Recov)

• 2 x (50 FS Kick max, 100 easy)  act: 58 61
• 2 x (25 FS Kick max, 75 easy)  act: 23 25

Swim Down:  200

1900m Work, 2650m Total

Base Aerobic / Recovery Session

Warm Up:  550

Recovery:  400

• 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)

EN-1/Kick:  800 / 400

• 100 BK Fins Kick on 2:00
• 2 x 50 BK Fins Kick on 1:00
• 200 BK Fins
• 2 x 100 BK on 2:00
• 100 FS Fins Kick on 2:00
• 2 x 50 FS Fins Kick on 1:00
• 200 FS Pull
• 2 x 100 FS on 1:45
• 50 easy

LAP:  150

• 6 x (25 Fast mix, 25 easy mix) 3x BK, 3x FS

Power:  50

• 4 x Dive / Breakout

Swim Down: 200

FS La Tol Session

Warm Up:  550m

EN-1:  500

• 2 x 100 BK on 2:00
• 3 x 100 FS Pull on 1:45

EN-2:  400 (50 Recov)

• 3 x 50 BK on 1:05, Desc 1-3 act 50 50 51
• 5 x 50 FS on 1:00, desc 1-5  act 45 44 42 41 40
• 50 easy

LAP:  150  (200) Recov

• 2 x (25 BK Fast, 25 easy) on 1:15. act 20 20
• 4 x (25 FS Fast, 25 easy) on 1:15  act 18 16 16.5 16.5
• 50 easy

La Tol FS:  300 (625 Recov)

• 100 FS Max, 200 easy  act 1:14
• 75 FS Max, 150 easy. act 57
• 2 x (50 FS Max, 100 easy)  act 34 35
• 25 FS Max, 75 easy  act 14

Power:  50

• 4 x dive / breakout (knee not settled yet)

Swim Down:  200

2275m Work, 3025 Total

BK Leg Session

Warm-Up: 550

Kick / EN-1: 200 / 400

• 4 x 50 Fin Kick mix
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45

LAP: 150 (150 Recov)

• 3 x (25 FS Fast, 25 easy) on 1:15 act: 18 16 17
• 3 x (25 BK Fast, 25 easy) on 1:15 act: 20 19 19

LaTol BK: 100 (200 Recov)

• 2 x (50 BK Sprint, 100 easy) on 3:30 act: 40 41

LAP BK Kick: 50 (150 Recov)

• 2 x (25 BK Fast Kick, 75 easy)  act: 25 26

LaTol BK Kick:  150 (350 Recov)

• 2 x (50 BK Kick max, 100 easy). Act: 53 54
• 2 x (25 BK Kick max, 75 easy). act: 22 24

Swim Down:  200

1900m Work, 2650m Total

Borden Noon – recovery

Warm Up:  550m

Kick / EN-1:  400 / 800 / 100 recovery

• 100 BK Fins Kick on 2:00
• 2 x 50 BK Fins Kick on 1:00
• 4 x 100 BK on 2:00, 1st, 2nd, 3rd, 4th length fast cycle
• 50 easy
• 100 FS Fins Kick on 200
• 2 x 50 FS Fins Kick on 1:00
• 4 x 100 FS on 1:45,  1st, 2nd, 3rd, 4th length fast cycle
• 50 easy

EN-2:  300 / 100 recovery

• 3 x 50 BK on 1:05, desc 1-3 from 50
• 50 easy
• 3 x 50 FS on 1:00, desc 1-3 from 43
• 50 easy

USRP for 100’s:

• 25 BK  on 45sec, swim 20 sec – 1st failure sit out one, 2nd failure stop
• 100 easy
• 25 FS on 45 sec, swim 16 sec – ” “

Swim Down:  200

Borden Noon – recovery

Warm Up:  500m

Kick / EN-1 / EN-2 / LAP:  400 / 800 / 400 / 200 / 100 Recovery

• 2 x 100 Fins Kick on 2:00, 1x FS 1x BK
• 4 x 50 Fin Kick on 1:00, 2x FS, 2x BK
• 200 BK Fins
• 200 FS Fins
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45
• 50 easy
• 4 x 50 BK on 1:05
• 4 x 50 FS on 1:00
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15
• 4 x (25 FS Fast, 25 easy) on 1:15

Swim Down:  200

Borden Noon – recovery

Warm Up:  650m

Kick / EN-1 / EN-2 / LAP:  500 / 800 / 400 / 200 / 100 Recovery

• 4 x 50 FS Fin Kick on 1:00
• 4 x 100 BK on 2:00
• 50 easy
• 4 x 50 BK on 1:05, desc 1-4
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15
• 50 easy
• 4 x 50 BK Fin Kick on 1:00
• 4 x 100 FS Pull on 1:45
• 50 easy
• 4x 50 FS on 1:00, desc 1-4
• 50 easy
• 4 x (25 FS Fast, 25 easy)
• 50 easy

Swim Down:  200

Borden Noon

Warm Up:  650m

Kick / EN-1 / EN-2 / LAP:  500 / 800 / 400 / 200 / 100 Recovery

• 100 FS Fin Kick on 2:00
• 3 x 50 FS Fin Kick on 1:00
• 5 x 100 BK on 2:00
• 50 easy
• 4 x 50 BK on 1:05, desc 1-4
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15
• 50 easy
• 100 BK Fin Kick on 2:00
• 3 x 50 BK Fin Kick on 1:00
• 5 x 100 FS Pull on 1:45
• 50 easy
• 4x 50 FS on 1:00, desc 1-4
• 50 easy
• 4 x (25 FS Fast, 25 easy)
• 50 easy

Swim Down:  200

Borden Noon – speed work week

Warm Up:  500m

Kick / EN1-2: 750m / 500m

• 3 x 100 Kick (1x FS Fins, 1x BK Fins, 1x BR)
• 100 BK on 2:00
• 3 x 50 BK on 1:05, desc 1-3
• 6 x 50 Fin Kick (3x BK, 3x FS) on 1:00
• 100 FS on 1:45
• 3 x 50 FS on 1:00, desc 1-5
• 3 x 50 BR Kick on 1:15
• 50 easy

LAP / LaTol FS: 100 / 150m / 100 Recov

• 4 x (25 FS Fast, 25 easy) on 1:15 (2x build, 2x fast)
• 50 FS fast, 50 easy on 2:30  (act:  34)
• 2 x (50 FS fast w Fins/Finger Paddles, 50 easy) on 2:30 (act:  29, 29)
• 100 easy

LAP / LaTol BK: 100 / 150m / 350 Recov

• 4 x (25 BK Fast, 25 easy) on 1:15 (2x build, 2x fast)
• 50 BK fast, 50 easy on 2:30, (act:  38)
• 2 x (50 BK fast w Fins/Finger Paddles, 50 easy) on 2:30  (act:  32, 32)
• 100 easy

Swim Down: 200

Borden Noon

Warm Up:  650m

Kick / EN-1 / EN-2:  500 / 800 / 400 / 100 Recovery

• 200 FS Fin Kick
• 3 x 50 FS Fin Kick on 1:00
• 4 x 100 BK on 2:00
• 4 x 50 BK on 1:05, desc 1-4 (act:  49-45)
• 50 easy
• 100 BK Fin Kick
• 3 x 50 BK Fin Kick on 1:00
• 4 x 100 FS Pull on 1:45  (act:  all 1:25)
• 4x 50 FS on 1:00, desc 1-4 (act:  43-39)
• 50 easy

LAP:  300 / 300 Recovery

• 2 x  [
  – 2 x (25 easy, 25 Fast),
  – 2 x (12.5 easy, 25 Fast, 12.5 easy),
  – 2 x (25 Fast, 25 easy)
  ]
  … 1x BK, 1x FS

Swim Down:  200

Borden Noon

Warm Up:  550m

Recovery:  400

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS

Kick / EN-1 / EN-2:  200 / 800 / 200 / 100 Recovery

• 50 BK Kick on 1:30
• 2 x 25 BK Kick on 45
• 4 x 100 BK on 2:00
• 2 x 50 BK on 1:05, swim 45
• 50 easy
• 50 FS Kick on 1:30
• 2 x 25 FS Kick on 45
• 4 x 100 FS Pull on 1:45
• 2 x 50 FS on 1:00, swim 40
• 50 easy

LAP:  300 / 300 Recovery

• 4 x  (
  – 25 Fast, 25 easy,
  – 12.5 easy, 25 Fast, 12.5 easy,
  – 25 easy, 25 Fast
  )  … 2x BK, 2x FS

Swim Down:  200

Borden Noon – speed work week

Warm Up:  500m

Kick / EN1-2: 750m / 500m

• 3 x 100 Kick (1x FS Fins, 1x BK Fins, 1x BR)
• 100 BK on 2:00
• 3 x 50 BK on 1:05, desc 1-3
• 6 x 50 Fin Kick (3x BK, 3x FS) on 1:00
• 100 FS on 1:45
• 3 x 50 FS on 1:00, desc 1-5
• 3 x 50 BR Kick on 1:15
• 50 easy

LAP / LaTol BK: 100 / 150m / 350 Recov

• 4 x (25 BK Fast, 25 easy) on 1:15 (2x build, 2x fast)
• 3 x (50 BK fast, 50 easy) on 2:30 (act:  42, 43, 43)
• 100 easy

LAP / LaTol FS: 150m / 100 Recov

• 4 x (25 FS Fast, 25 easy) on 1:15 (2x build, 2x fast)
• 3 x (50 FS fast, 50 easy) on 2:30  (act:  36, 36, 35)
• 100 easy

Swim Down: 200

Borden Noon – continued recovery sessions

Warm Up:  500m

Kick / EN-1 / EN-2 / LAP: 600 / 400 / 400 / 200

• 100 BK Fins Kick on 20 sec
• 2 x 50 BK Fins Kick on 15 sec
• 2 x 25 BK Fins Kick on 10 sec
• 2 x 100 BK on 2:00
• 4 x 50 BK on 1:05
• 4 x 25 BK Fast on 45
• 50 easy
• 100 FS Fins Kick on 20 sec
• 2 x 50 FS Fins Kick on 15 sec
• 2 x 25 FS Fins Kick on 10 sec
• 2 x 100 FS on 1:45
• 4 x 50 FS on 1:00
• 4 x 25 FS Fast on 45
• 50 easy
• 2 x 50 BR Kick on 1:20
• 50 easy

Swim Down:  200

Borden Noon – continued recovery sessions

Warm Up:  500m

Kick / EN-1 / EN-2: 500 / 800 / 400

• 100 BK Fins Kick on 20 sec
• 50 BK Fins Kick on 15 sec
• 2 x 25 BK Fins Kick on 10 sec
• 200 BK Fins on 3:45
• 2 x 100 BK on 2:00
• 4 x 50 BK on 1:05
• 100 FS Fins Kick on 20 sec
• 50 FS Fins Kick on 15 sec
• 2 x 25 FS Fins Kick on 10 sec
• 200 FS Pull on 3:30
• 2 x 100 FS on 1:45
• 4 x 50 FS on 1:00
• 2 x 50 BR Kick on 1:20
• 50 easy

LAP:  100

• 4 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Borden Noon

Warm Up:  500

Recovery:  400

• 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)  1x BK, 1x FS

Kick / EN-1 / EN-2:  300 / 600 / 300

• 2 x 50 BK Kick on 1:30
• 3 x [
  – 100 BK on 2:00
  – 50 BK Fast on 1:15]
• 2 x 50 FS Kick on 1:30
• 3 x [
  – 100 FS on 1:45
  – 50 FS  Fast on 1:15]
• 2 x 50 BR Kick
• 50 easy

LAP:  150 / 150 recovery

• 6 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Borden Noon – easing back in session

Warm Up:  550

Kick / EN-1 / EN-2: 750 / 900 / 500 / 150 recov

• 100 BK Fin kick
• 3 x 50 BK Fin kick
• 50 easy
• 3 x 100 BK on 2:00
• 5 x 50 BK on 1:05, desc 1-5
• 50 easy
• 100 FS Fin kick,
• 3 x 50 FS Fin kick
• 50 easy
• 3 x 100 FS on 1:45
• 5 x 50 FS on 1:00, desc 1-5
• 50 easy
• 3 x 50 BR kick

Swim Down:  50

Borden Noon – Speed BK

Warm Up:  550m

Kick / EN-1 / EN-2:  400 / 400 / 200

• 4 x 50 FS Fin Kick on 1:00
• 2 x 100 FS on 1:45, swim 1:26
• 2 x 50 FS on 1:00, swim 40
• 50 easy2
• 4 x 50 BK Fin Kick on 1:00
• 2 x 100 BK on 2:00, swim 1:37
• 2 x 50 BK on 1:00, swim 45
• 50 easy
• 2 x 50 BR Kick on 1:15
• 50 easy

LAP BK:  100

• 4 x (50 BK as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
• 50 easy

LA Tol BK:  250

• 100 BK Fast, 2 x 50 easy
• 75 BK Fast, easy back, 2 x 50 easy
• 50 BK Fast, 2 x 50 easy
• 25 BK Fast, easy back, 2 x 50 easy

LAP FS:  100

• 4 x (50 FS as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
• 50 easy

LAP Kick:  50

• 2 x (25 FS Fast kick, 25 easy)

Swim Down:  200

Borden Noon – Speed FS

Warm Up:  550m

Kick / EN-1 / EN-2:  400 / 400 / 200

• 3 x 50 BK Kick on 1:30
• 2 x 100 BK on 2:00, swim 1:37
• 2 x 50 BK on 1:00, swim 45
• 50 easy
• 3 x 50 FS Kick on 1:30
• 2 x 100 FS on 1:45, swim 1:26
• 2 x 50 FS on 1:00, swim 40
• 50 easy
• 2 x 50 BR Kick on 1:15
• 50 easy

LAP FS:  100

• 4 x (50 FS as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
• 50 easy

LA Tol FS:  250

• 100 FS Fast, 2 x 50 easy  (act:  1:14)
• 75 FS Fast, easy back, 2 x 50 easy  (act:  57)
• 50 FS Fast, 2 x 50 easy  (act:  34)
• 25 FS Fast, easy back, 2 x 50 easy  (act:  14)

LAP BK:  100

• 4 x (50 BK as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
• 50 easy

LAP Kick:  50

• 2 x (25 BK Fast kick, 25 easy)

Power:  75m

• 6 x Dive / Breakout

Swim Down:  200

Borden Noon – Sprint Focus Week –  Mon-Wed

Warm Up:  550

EN-1 / EN-2 / Kick: 800 / 200 / 600 / 150 recovery

• 3 x 100 Fin Kick (FS/BK/BR)
• 3 x 100 BK on 2:00, swim 1:38
• 2 x 50 BK on 1:00, swim 45
• 50 easy
• 2 x 50 BK Fin Kick on 1:30
• 3 x 100 FS on 1:45, swim 1:26
• 2 x 50 FS on 1:00, swim 40
• 50 easy
• 2 x 50 BR Kick on 1:15
• 2 x 100 IM on 2:00
• 50 easy

LAP:  100

• 4  x (25 Build, 25 easy) on 1:15
• 2 x (25 Fast Kick, 25 easy)  (FS Act:  28, 29)

LA Tol:  150

• 3 x 50 BK Fast on 1:45 (act:  39, 39.5, 41)
• 50 easy

LA Tol Kick:  50

• 50 BK Kick max  (act:  520
• 50 easy

Blocks:

• 4 x Dive/Breakout

Swim Down:  200

Collingwood – early morning

Warm Up:  900m

Kick:  800

• 100 FS Kick Fins
• 4 x 50 FS Kick Fins
• 100 BK Kick Fins
• 4 x 50 FS Kick Fins
• 100 BR Kick
• 2 x 50 BR Kick
• 50 easy

EN-1: 900m

• 3 x (6 x 50 BK/FS) on 1:05/1:00 – Pull 3, Swim 3

Swim Down:  200

Sprint Session + Weights

Warm Up:  550m

Kick / EN-1/2 LaTol:  600m / 600m / 450m / 500 Recovery

• 100 FS Kick
• 2 x 50 FS Kick
• 4 x 50 FS on 1:00, desc 1-4
• 50 Easy
• 100 FS Fast  (act:  1:15)
• 50 easy
• 75 FS Fast   (act:  57)
• 50 easy
• 50 FS Fast  (act:  54)
• 2x 50 easy
• 100 BK Kick
• 2 x 50 BK Kick
• 4 x 50 BK on 1:00, desc 1-4
• 50 Easy
• 100 BK Fast  (act:  1:29)
• 50 easy
• 75 BK Fast  (act:  1:05)
• 50 easy
• 50 BK Fast  (act:  39.5)
• 2 x 50 easy
• 100 BR Kick
• 2 x 50 BR Kick

Hypoxic: 300m

• 6 x 50 FS on 1:15
  Breaths per length 3:3, 2:3, 2:2, 1:2, 1:2, 1:2

Swim Down:  200

Borden Noon + Weights

Warm Up:  550m

Kick:  750

• 3 x (100 Kick, 3x 50 Kick) 1x FS Fins, 1x BK fins, 1x BR
• 50 easy

EN-1 / EN-2:  800 / 200 / 100 Recovery

• 4 x 100 BK on 2:00
• 2 x 50 BK on 1:05, swim 45
• 50 easy
• 4 x 100 FS Pull on 1:45
• 2 x 50 FS on 1:00, swim 40
• 50 easy

LAP:  300 / 300 Recovery

• 4 x (25 Fast, 25 easy, 12.5 easy, 25 Fast, 12.5 easy, 25 easy, 25 Fast)

Power:  50

• 4 x Block Start / Breakout

Swim Down:  200

Collingwood Morning 1hr – crazy busy

Warm Up:  450

EN-1/2 / Kick:  400 / 300

• 4 x 50 FS on whatever I could work, desc 1-4
• 100 FS Fins kick
• 50 FS Fins kick
• 4 x 50 BK
• 100 BK Fins kick
• 50 BK Fins kick
• 50 easy

LaTol:   300m / 500 Recov

• 75 FS Fast, 25 easy
• 2 x 50 easy
• 50 FS Fast
• 2 x 50 easy
• 25 FS Fast, 25 easy
• 50 easy
• 75 BK Fast, 25 easy
• 2 x 50 easy
• 50 BK Fast
• 2 x 50 easy
• 25 BK Fast, 25 easy
• 50 easy

Kick:  50 BR

Collingwood Noon – 1hr

Warm Up:  450m

Kick:  750m

• 3 x (100 Kick, 3x 50 Kick) 1x FS Fins, 1x BK fins, 1x BR
• 50 easy

EN-1: 600

• 3 x 100 BK on 2:00
• 3 x 100 FS on 1:45
• 50 easy

EN-1/2: 400

• 4 x 50 BK on 1:05, desc 1-4
• 50 easy
• 4 x 50 FS on 1:00, desc 1-4
• 50 easy

Swim Down:  50

Warm Up: 550m

Kick: 750m

• 3 x (100 kick, 2 x 50 kick) #1 FS, #2 BK, #3 BR
• 50 easy

EN1/2: 200 / 50 Recov

• 4 x 50 FS on 1:00, desc 1-4 from aerobic
• 50 easy

LaTol: 150m / 100 Recov

• 3 x 50 FS fast on 2:00 (act:  34, 34, 35)
• 100 easy

EN 1/2: 200 / 50 recov

• 4 x 50 BK on 1:05, desc from 50sec
• 50 easy

LaTol 150m / 100 recov

• 3 x 50 BK fast on 2:00 (act:  39, 39.5, 38)
• 100 easy

Hypoxic:  300

• 6 x 50 FS with Hypoxic breathing on 1:15
  Breathing per 25: 3/3, 2/3, 2/2, 1/2, 1/2, 1/2

Swim Down: 100

Borden Noon + Weights

Warm Up:  550

Kick: 750m

• 3 x (100 kick, 3 x 50 kick) #1 FS Fins, #2 BK Fins, #3 BR
• 50 easy

EN-1: 900 / 150 recov

• 3 x 100 BK on 2:00
• 50 easy
• 3 x 100 IM on 2:00
• 50 easy
• 3 x 100 FS on 1:45
• 50 easy

EN-2: 500 / 100 recov

• 5 x 50 BK on 1:05, desc 1-5
• 50 easy
• 5 x 50 FS on 1:00, desc 1-5
• 50 easy

LAP:  100 / 100 recov

• 4 x (25 easy, 25 fast) on 1:15

Swim Down:  200

Toronto Pan Am Pool – Gong Show Session

While the competition pool sat empty, the training tank was busy.
Swimmer ability too mixed to actually swim more than a 25 or 50.

Lots of kicking

Some Pulling

Some FS / BK (BK on the lane line as mid-double lane was to sketchy)

Some 25’s BK Fast

Some 25’s FS Fast

A little decreased breathing Swim Down.

Overall, better than nothing.

Cambridge noon speed session

Warm Up: 550m

Kick: 750m

• 3 x (100 kick, 3 x 50 kick)
  #1 FS Fins, #2 BK Fins, #3 BR
• 50 easy

EN1/2: 200 / 50 Recov

• 4 x 50 FS on 1:00, desc 1-4 from aerobic
• 50 easy

LaTol: 150m / 100 Recov

• 3 x 50 FS fast on 2:00
  Act: 34, 34, 35
• 100 easy

EN 1/2: 200 / 50 recov

• 4 x 50 BK on 1:05, desc from 50sec
• 50 easy

LaTol 150m / 100 recov

• 3 x 50 BK fast on 2:00
  Act: 40, 40, 40
• 100 easy

Swim Down: 100

Collingwood Mixed session

Warm Up:  500m

Kick:  600m

• 100 FS Fins Kick
• 2 x 50 FS Fins Kick
• 100 BK Fins Kick
• 2 x 50 BK Fins Kick
• 100 BR Kick
• 2 x 50 BR Kick
• 50 easy

EN-1:  400

• 2 x 100 FS Pull, alt breathing on 1:45
• 2 x 100 BK on 2:00

EN-1/2: 500

• 5 x 50 FS on 1:00, desc 1-5 by length
• 50 easy
• 5 x 50 BK on 1:05, desc 1-5 by stroke rate
• 50 easy

LAP:  150

• 3 x (25 strong kick, 25 Fast Swim, 25 easy) 1x BK, 2x FS

Swim Down:  200

Warm Up:  600m

Kick:  300

• 4 x 50 Fin Kick on 1:00
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1 /EN-2:  550

• 100 BK Fins
• 4 x 50 BK desc on 1:05
• 100 FS Pull
• 3 x 50 FS desc on 1:00
• 50 easy

La Tol:  300

• 3 x 100 BK Fast on 3:00, aim for tight times (act:  1:28, 1:29, 1:27)
• 100 easy
• 6 x 50 FS with Hypoxic breathing on 1:15
  Breathing per 25: 3/3, 2/3, 2/2, 1/2, 1/2, 1/2

Power:

• 4x Dive/Breakout

Swim Down:  200

Aerobic Session

Warm Up:  550m

EN-1 / EN-2 / Kick:  700 / 100 / 400

• 50 BK Kick – 100 BK – 50 BK Kick – 100 BK – 50 BK Kick
• 50 easy
• 50 FS Kick – 100 FS – 50 FS Kick – 100 FS – 50 FS Kick
• 50 easy
• 50 BR Kick – 50 IM – 50 BR Kick – 50 IM
• 50 easy
• 3 x 50 BK on 1:05, desc 1-3 from 47
• 3 x 50 FS on 1:00, desc 1-3 from 41
• 50 easy

LAP: 100

• 2 x (50 Fins/Paddles Min Strokes/Min Time, 50 easy)
  (act:  29 @ 12/13 and 30 @ 13/14)

LA Tol:  50

• 50 Fast FS kick  (act:  55)
• 100 recovery

Blocks:

• 4x Dive/Breakout

Swim Down:  200m

Aerobic Session

Warm Up:  550m

EN-1 / EN-2 / Kick:  700 / 100 / 400

• 3 x 50 BK Fins Kick on 1:00
• 2 x 100 BK on 2:00
• 3 x 50 FS Fins Kick on 1:00
• 2 x 100 FS
• 2 x 50 BR Kick on 1:15
• 100 IM
• 3 x 50 BK on 1:05, desc 1-3 from 47
• 3 x 50 FS on 1:00, desc 1-3 from 41
• 50 recovery

LAP: 100

• 4 x (25 Fast, 25 easy) on 1:30, 2x BK, 2x FS

LA Tol:  50

• 50 Fast BK kick
• 100 recovery

Blocks:

• 4x Dive/Breakout

Swim Down:  200m

East Bayfield session c/o Peter M.

Warm Up:  600m

• 4 x 50 FS on 1:00, desc 1-4
• 100 easy
• 3 x 100 FS Fast on 2:30, aim for tight times
  (act:  1:16, 1:17, 1:18)
• 100 easy
• 6 x 50 FS with Hypoxic breathing on 1:15
  Breathing per 25:
  3/3, 2/3, 2/2, 1/2, 1/2, 1/2
• 100 easy
• 3 x (25 BK Kick, 25 BK) desc 1-3 on 1:30

Swim Down:  200

North York Gators – Pentathlon Swim Meet

Markham Pan Am Pool

• 50 Butterfly
• 50 Backstroke
• 50 Breaststroke
• 50 Freestyle
• 100 Individual Medley

Aerobic Session

Warm Up:  550m

EN-1 / EN-2 / Kick:  1000 / 150 / 300

• 2 x 50 BK Kick
• 3 x 100 BK
• 2 x 50 FS Kick
• 3 x 100 FS
• 2 x 50 BR Kick
• 3 x 100 IM
• 5 x 50 (1x BK, 1x FS, 3x IM seq faster)
• 50 recovery

LAP / LAP Kick: 100 / 50

• 25 FL, 25 easy
• 25 BK, 25 easy
• 25 BR, 25 easy
• 25 FS, 25 easy
• 50 recovery
• 2 x 25 Fast kick
• 50 recovery

Blocks:

• 4x Dive/Breakout

Swim Down:  200m

Speed Session + Weights

Warm Up:  550m

Aerobic Kick:  600m / 50 Recov

• 3 x 100 Kick (Fins:  1x FS, 1x BK – No Fins: 1x BR)
• 6 x 50 Kick (Fins:  2x FS, 2x BK – No Fins:  2x BR)
• 50 easy

EN-1/EN-2:  300 / 150 / 50 Recov

• 4 x 50 BK on 1:05, desc #3, 4
• 4 x 50 FS on 1:00, desc #3, 4
• 50 Strong choice
• 50 easy

LAP FS: 75 / 75 Recov

• 3 x (25 BK Fast, 25 BK easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)

LA Tol BK / LA Tol Kick:  150 / 50 / 300 Recov

• 75 BK Sprint, 25 easy – 2 x 50 recovery on 1:00  (Act:  60)
• 50 BK Sprint, 2 x 50 recovery on 1:00  (act:  39)
• 25 BK Sprint, 25 easy – 50 recovery  (act:  17 … fastest this season)
• 2 x (25 Max Kick, 25 easy kick)

LAP FS:  75 / 75

• 3 x (25 FS Fast, 25 FS easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)

Blocks:

• 4 x Dive/Breakout

Swim Down:  200

Aerobic Session

Warm Up:  550m

EN-1 / EN-2 / Kick:  1000 / 150 / 300

• 2 x 50 BK Kick
• 3 x 100 BK
• 2 x 50 FS Kick
• 3 x 100 FS
• 2 x 50 BR Kick
• 3 x 100 IM
• 5 x 50 (1x BK, 1x FS, 3x IM seq faster)
• 50 recovery

LAP / LAP Kick: 100 / 50

• 25 FL, 25 easy
• 25 BK, 25 easy
• 25 BR, 25 easy
• 25 FS, 25 easy
• 50 recovery
• 2 x 25 Fast kick
• 50 recovery

Blocks:

• 4x Dive/Breakout

Swim Down:  200m

Speed Session + Weights

Warm Up:  550m

Aerobic Kick:  600m / 50 Recov

• 3 x 100 Kick (Fins:  1x FS, 1x BK – No Fins: 1x BR)
• 6 x 50 Kick (Fins:  2x FS, 2x BK – No Fins:  2x BR)
• 50 easy

EN-1/EN-2:  300 / 150 / 50 Recov

• 4 x 50 BK on 1:05, desc #3, 4
• 4 x 50 FS on 1:00, desc #3, 4
• 50 Strong choice
• 50 easy

LAP FS: 75 / 75 Recov

• 3 x (25 FS Fast, 25 FS easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)

LA Tol FS / LA Tol Kick:  150 / 50 / 300 Recov

• 75 FS Sprint, 25 easy – 2 x 50 recovery on 1:00  (act:  53)
• 50 FS Sprint, 2 x 50 recovery on 1:00   (act:  32)
• 25 FS Sprint, 25 easy – 50 recovery  (act:  15)
• 2 x (25 Max Kick, 25 easy kick)

LAP BK:  75 / 75

• 3 x (25 BK Fast, 25 BK easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)

Blocks:

• 4 x Dive/Breakout

Swim Down:  200

Warm Up: 500m

Kick:  300m

• 2 x 50 BK Kick on 1:30
• 2 x 50 FS Kick on 1:30
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1 / EN-2:  600 / 300

• 2 x 100 BK on 2:00, swim 1:37
• 5 x 50 BK on 1:05, desc 1-5 from 48
• 2 x 100 FS on 1:45, swim 1:27
• 5 x 50 FS on 1:00, desc 1-5 from 42
• 50 easy

LAP:  200 / 300 Recovery

• 4 x (25 FS Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
• 50 Easy
• 4 x (25 BK Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
• 50 Easy

LA Tol FS:  100

• 4 x 25 FS Fast on 45 sec
• 100 easy

LAP Kick: 100

• 2x 25 Fast Kick
• 2x max SDK

Swim Down:  200 Easy

Warm Up: 550m

EN-1 / Kick:  600 / 600 / 150 recov

• 3 x 100 Kick on 2:15, 1x BK Fins, 1x FS Fins, 1x BR
• 100 BK on 2:00, swim 1:37
• 100 IM on 2:00
• 100 FS, swim 1:26
• 6 x 50 Kick on 1:00, 2x BK Fins, 2x FS Fins, 2x BR
• 6 x 50 on 1:00, 2x BK, 2x FS, 2x IM
• 50 Easy

LA Tol FS: 150m / 250 Recov

• 2 x (50 BK Sprint, 2 x 50 Easy on 1:15)  act:  35.5, 37
• 2 x (25 BK Sprint, 25 easy) on 1:30

LA Tol Kick:  50 / 50 Recov

• 25 MAX FS kick, 25 easy
• 25 MAX BK Kick, 25 easy

Power Kick / Power: 50 / 75

• 2 x BK SDK
• 8 6 x Dive/Breakout from blocks

Swim Down:  200 Easy

Warm Up: 500m

Kick:  300m

• 2 x 50 BK Kick on 1:30
• 2 x 50 FS Kick on 1:30
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1 / EN-2:  600 / 300

• 2 x 100 BK on 2:00, swim 1:37
• 5 x 50 BK on 1:05, desc 1-5 from 48
• 2 x 100 FS on 1:45, swim 1:27
• 5 x 50 FS on 1:00, desc 1-5 from 42
• 50 easy

LAP:  200 / 300 Recovery

• 4 x (25 FS Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
• 50 Easy
• 4 x (25 BK Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
• 50 Easy

LA Tol BK:  100

• 4 x 25 BK Fast on 45 sec
• 100 easy

LAP Kick: 100

• 2 x 25 Fast Kick
• 2 x max SDK

Swim Down:  200 Easy

Warm Up: 550m

• 200 BK/FS mix
• 25 BR, 25 BR Kick
• 200 BK/FS Fins/Paddles
• 100 IM Drills

EN-1 / Kick:  650 / 600 / 150 recov

• 100 BK Fins Steady
• 2 x 50 BK Fins Kick Strong on 1:00
• 100 BK on 2:00, swim 1:37
• 2 x 50 BK on 1:00, swim 46
• 50 easy
• 100 FS Fins Steady
• 2 x 50 FS Fins Kick Strong on 1:00
• 100 FS on 1:45, swim 1:26
• 2 x 50 FS on 1:00, swim 41
• 50 easy
• 100 BR Kick Steady
• 2 x 50 BR Kick Strong on 1:15
• 100 IM on 2:00
• 3 x 50 IM Seq on 1:00
• 50 Easy

LA Tol FS: 150m / 250 Recov

• 2 x (50 FS Sprint, 2 x 50 Easy on 1:00) act:  32, 34
• 2 x (25 FS Sprint, 25 easy) on 1:30  act: 14.5, 15

SDK / Sprint Kick: 225m

• 2 x dive maximum SDK, easy rest of 50
• 2 x BK SDK
• 50 easy
• 25 MAX FS kick, 25 easy
• 25 MAX BK Kick, 25 easy
• 4 x Dive/Breakout from blocks

Swim Down:  200 Easy

Warm Up: 500 Mix

Kick:  300m / 50 Recov

• 4 x 50 Fin Kick on 1:00
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1:  700m

• 2 x 100 BK on 2:00, swim 1:37
• 6 x 50 IM seq on 1:00
• 2 x 100 FS on 1:45, swim 1:27

LAP:  200m / 250 Recov

• 4 x (25 FS , 25 Easy) on 1:15, 2x Build, 2x Fast
• 4 x (25 BK, 25 Easy) on 1:15, 2x Build, 2x Fast
• 50 easy

LAP: 150m / 300 Recov

• 3 x (50 BK Sprint, 2 x 50 Easy on 1:15)  (act:  36, 37, 38)

Swim Down:  200

2300m + Weights

Warm Up: 600m

• 200 FS-BK mix
• 200 FS Pull Snorkle
• 200 IM Drills

Recov: 300

• 2 x (25 Kick, 50 swim, 25 Kick 50 swim) 1x FS, 1x BK

EN-1/2 / Kick:  800 / 400 / 200 / 100 recov

• 50 Scull
• 4 x 50 BK Fins on 1:00
• 2 x 100 BK on 2:00, swim 1:37
• 4 x 50 BK on 1:05, desc 1-4 from 49
• 4 x 25 BK Kick 45
• 50 easy
• 50 Scull
• 4 x 50 FS Pull on 1:00
• 2 x 100 FS on 1:45, swim 1:27
• 4 x 50 FS on 1:00, desc 1-4 from 42
• 4 x 25 FS kick on 45
• 50 easy

LAP: 200m / 200 recov

• 2 x 4 x [25 Sprint IM seq, 25 Easy] on 1:30

Swim Down:  200 Easy

Warm Up: 700m

• 200 BK Fins
• 200 FS Pull
• 4 x 25 BR
• 200 IM Drills

EN-1 / Kick:  900 / 450 / 150 recov

• 100 BK Kick Fins Steady
• 2 x 25 BK Fins Kick Strong on 1:00
• 50 easy
• 3 x 100 BK on 2:00, swim 1:37
• 100 FS Kick Fins Steady
• 2 x 25 FS Fins Kick Strong on 1:00
• 50 easy
• 3 x 100 FS on 1:45, swim 1:27
• 100 BR Kick Steady
• 2 x 25 BR Kick Strong on 1:00
• 50 easy
• 3 x 100 IM on 2:00
• 50 Easy

SDK: 75m / 75 recov

• 3 x dive maximum SDK, easy rest of 50
• 2 x BK SDK
• 50 easy

LAP: 150 / 150 recov

• 3 x [50 FS Sprint, 50 Easy] on 2:30 (32, 32.5, 34)

Swim Down:  200 Easy

Warm Up:

• 500 Mix

Set 1:  EN-1 800m

• 2 x 100 BK on 2:00, swim 1:37
• 4 x 50 BK on 1:05, swim 47
• 2 x 100 FS on 1:45, swim 1:27
• 4 x 50 FS on 1:00, swim 42

Set 2: Kick / LAP  (200 / 300 )  400 Recovery

•  4 x 25 FS Kick Strong on 1:00
• 2 x 25 Build FS
• 4 x (25 FS Sprint, 25 Easy) on 1:30
• 200 Easy
• 4 x 25 BK Kick Strong on 1:00
• 2 x 25 Build BK
• 4 x (25 BK Sprint, 25 Easy) on 1:30

Swim Down:  200 Easy

2400m + Weights

4th session of the week

Warm Up:  500m

Set 1:

• 2 x 50 BK Kick on 1:30
• 3 x 100 BK on 2:00 – aerobic … (act:  1:37, 1:36, 1:35)
• 4 x 50 BK on 1:00 – slightly faster … (act:  all 44)
• 4 x 25 BK on 45 – faster … (act:  18, 19, 20)
• 50 easy

Set 2:

• 2 x 50 BR Kick on 1:30
• 3 x 100 IM on 2:00 – aerobic … (act:  1:35-1:37)
• 4 x 50 IM seq on 1:00 – slightly faster, repeat BK-BR
• 4 x 25 BK on 45 – faster
• 50 easy

Set 3:

• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:45 – aerobic … (act:  1:21, 1:22, 1:21)  <-really good
• 4 x 50 FS on 1:00 – slightly faster … (act:  36-37)
• 4 x 25 FS on 45 – faster … (act:  all 16)
• 50 easy

Swim Down:  50 easy

3rd session of the week

Warm Up:  500

Set 1: Fins

• 3 x 50 BK Fins Kick on 1:00
• 4 x 100 BK Fins
• 3 x 50 FS Fins Kick on 1:00
• 4 x 100 FS Fins
• 3 x 50 FS fins Kick on 1:00

Set 2:  Pull

• 2 x 100 BK Pull
• 2 x 50 BR Kick
• 4 x 100 FS Pull

Set 3:

• 50’s

10 Days Out

Borden Noon – Race Pace

Warm Up:  600m

LAP:  100

• 2 x (25 FS Build to Fast, 25 easy) on 1:30
• 2 x (25 BK Build to Fast, 25 easy) on 1:30

EN-1 / Kick:  600 / 300

• 2 x 50 BK Kick on 1:30
• 2 x 100 BK on 2;00, swim 1:40
• 2 x 50 BK on 1:00
• 2 x 50 FS Kick on 1:30
• 2 x 100 FS on 1:40
• 2 x 50 FS on 1:00
• 2 x 50 BR Kick on 1:15
• 50 easy

Race Pace:  600m

• Walk-In
• 100 FS
• 200 FS on 3:15, swim 3:00, Criss-Cross walk
• 200 FS on 3:15, swim 3:00, Criss-Cross walk
• 100 FS
• Walk Out
• 100 recovery

EN-2:  350m

• 4 x 50 BK on 1:00, swim 50
• 3 x 50 IM Seq on 1:00
• 100 recovery

LAP:  100m

• 50 FS Fast, 50 easy on 2:15
• 50 BK Fast, 50 easy on 2:15

Swim Down:  200

11 Days Out

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1150 / 300

• 2 x 50 FS Fins Kick on 1:30
• 2 x 50 BK Fins Kick on 1:30
• 2 x 50 BR
• 50 easy
• 200 BK on 4:00
• 2 x 100 BK on 2:00, swim 1:40
• 200 FS Pull on 3:30
• 2 x 100 FS on 1:40
• 2 x 100 IM on 2:00
• 3 x 50 IM seq on 1:00
• 50 easy

EN-2:  700m

• Walk-IN
• 200 FS, crisscross walk (3:09)
• 300 FS, crisscross walk (4:45)
• 200 FS (3:02)
• Walk-OUT

Swim Down:  200

13 Days Out

Long Aerobic – Collingwood 8am

Warm Up:  600m

EN-1 / Kick:  1200 / 300

• 2 x 50 FS Fins Kick on 1:30
• 2 x 50 BK Fins Kick on 1:30
• 2 x 50 BR
• 50 easy
• 4 x 100 BK on 2:00
• 4 x 100 FS Pull on 1:45
• 4 x 100 IM on 2:00
• 50 easy

EN-2:  500m

• 500 FS for time (act:  7:48)

Swim Down:  200

15 Days Out from the Noosa Ocean 1000

Borden Noon – Race Pace

Warm Up:  600m

LAP:  100

• 2 x (25 FS Build to Fast, 25 easy) on 1:30
• 2 x (25 BK Build to Fast, 25 easy) on 1:30

EN-1 / Kick:  600 / 300

• 2 x 50 BK Kick on 1:30
• 3 x 100 BK on 2;00, swim 1:40
• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:40
• 2 x 50 BR Kick on 1:15
• 50 easy

Race Pace:  600m

• Walk-In
• 300 FS on 3:15, swim 4:30, Criss-Cross walk
• 200 FS on 1:45, swim 3:00, Criss-Cross walk
• 100 FS
• Walk Out
• 100 recovery

EN-2:  350m

• 4 x 50 BK on 1:00, swim 50
• 3 x 50 IM Seq on 1:00
• 100 recovery

LAP:  100m

• 50 FS Fast, 50 easy on 2:15
• 50 BK Fast, 50 easy on 2:15

Swim Down:  200

16 Days Out from the Noosa Ocean 1000

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1300 / 200

• 2 x 50 FS Fins Kick on 1:30
• 2 x 50 BK Fins Kick on 1:30
• 2 x 50 BR
• 50 easy
• 200 BK on 4:00, swim 3:25
• 3 x 100 BK on 2:00, swim 1:40
• 200 FS Pull on 3:30, swim 3:05
• 3 x 100 FS on 1:40, swim 1:29
• 4 x 100 IM on 2:00
• 50 easy

EN-2:  700m

• run-IN ??
• 200 FS, crisscross run ??
• 300 FS, crisscross run ??
• 200 FS
• run-OUT ??

Swim Down:  200

Borden Noon – Race Pace

Warm Up:  600m

LAP:  100

• 2 x (25 FS Build to Fast, 25 easy) on 1:30
• 2 x (25 BK Build to Fast, 25 easy) on 1:30

EN-1 / Kick:  600 / 300

• 2 x 50 BK Kick on 1:30
• 3 x 100 BK on 2;00, swim 1:40
• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:40  (peak lactate in tricep and lats after this set)
• 2 x 50 BR Kick on 1:15
• 50 easy

Race Pace:  500m

• Run-In
• 300 FS on 3:15, swim 4:30, Criss-Cross Run (low legs)
• 200 FS on 1:45, swim 3:00, Criss-Cross Run (high legs)
• 100 FS (interrupted)
• 100 recovery

EN-2:  350m

• 4 x 50 BK on 1:00, swim 50
• 3 x 50 IM Seq on 1:00
• 100 recovery

LAP:  200 (ran out of time)

• 50 FS Fast, 50 easy on 2:15
• 50 BK Fast, 50 easy on 2:15

Swim Down:  200

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1300 / 200

• 2 x 50 FS Fins Kick on 1:30
• 2 x 50 BK Fins Kick on 1:30
• 2 x 50 BR
• 50 easy
• 5 x 100 BK on 2:00, swim 1:40
• 5 x 100 FS on 1:45, 3x Pull, 2x Swim
• 4 x 100 IM on 2:00
• 50 easy

EN-2:  700m

• run-IN
• 200 FS, crisscross run
• 300 FS, crisscross run
• 200 FS
• run-OUT

Swim Down:  200

Long Aerobic – Collingwood 8am

Warm Up:  600m

EN-1 / Kick:  1300 / 300

• 2 x 50 FS Fins Kick on 1:30
• 2 x 50 BK Fins Kick on 1:30
• 2 x 50 BR
• 50 easy
• 200 FS Pull on 3:30
• 200 BK Fins on 4:00
• 3 x 100 FS on 1:40
• 3 x 100 BK on 2:00
• 3 x 100 IM on 2:00
• 50 easy

EN-2:  600m 100m

• 2 x 50 FS Strong on 1:00 (both 39)
• 600 FS for time

Swim Down:  200

Borden Noon – Race Pace Session

Warm Up:  600m

LAP:  100

• 2 x (25 FS Build to Fast, 25 easy) on 1:30
• 2 x (25 BK Build to Fast, 25 easy) on 1:30

EN-1 / Kick:  500 / 300

• 2 x 50 BK Kick on 1:30
• 2 x 100 BK on 2;00, swim 1:40
• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:45, swim 1:30
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-2 / Race Pace:  300m / 400m

• Run-In
• 200 FS on 3:15, swim 3:00
• 300 FS, swim 4:30-4:35
• Criss-Cross Run
• 200 FS, swim 3:00
• 100 recovery

LAP:  200

• 50 FS Fast, 50 easy on 2:15
• 50 BK Fast, 50 easy on 2:15

Swim Down:  200

Borden Noon – Sprint / Easy session

Warm Up:  1000

LAP:  450

• 2 x (50 FS Min Stroke/Time, 50 easy)
• 3 x (25 FS Sprint, 25 easy)
• 2 x (50 BK Min Stroke/Time, 50 easy)
• 3 x (25 BK Sprint, 25 easy)
• 4 x (25 FL/BR Sprint, 25 easy)

EN-2:  200

• Wade Pool Running – 2 x 100 FS

RP:  400m

• 4 x 50 IM Sequence on 20 sec rest
• 100 recovery
• 4 x 50 BK on 20 sec rest
• 100 recovery

Swim Down:  300

Borden Noon – Race Pace

Warm Up:  600m

LAP:  100

• 2 x (25 FS Build to Fast, 25 easy) on 1:30
• 2 x (25 BK Build to Fast, 25 easy) on 1:30

EN-1 / Kick:  500 / 300

• 2 x 50 BK Kick on 1:30
• 2 x 100 BK on 2;00, swim 1:40
• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:40  (peak lactate in tricep and lats after this set)
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-2:  300m

• 6 x 50 BK on 1:00, swim 50  (act:  47, 48, 47, 46, 45, 44)
• 100 recovery

Race Pace:  400m

• 300 FS on 3:15, swim 3:00 (act:  4:25)
• 50 easy
• 100 FS on 1:45, swim 1:27 (act:  1:19)
• 50 recovery

LAP:  200

• 50 FS Fast, 50 easy on 2:15
• 50 BK Fast, 50 easy on 2:15

Swim Down:  200

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1300 / 200

• 2 x 50 FS Fins Kick on 1:30
• 2 x 50 BK Fins Kick on 1:30
• 2 x 50 BR
• 50 easy
• 5 x 100 BK on 2:00, swim 1:40
• 5 x 100 FS on 1:45, 3x Pull, 2x Swim
• 4 x 100 IM on 2:00
• 50 easy

EN-2:  700m

• run-IN
• 200 FS, crisscross run
• 300 FS, crisscross run
• 200 FS
• run-OUT

Swim Down:  200

Long Aerobic – Collingwood 8am

Warm Up:  600m

EN-1 / Kick:  1200 / 300

• 2 x 50 FS Fins Kick on 1:30
• 2 x 50 BK Fins Kick on 1:30
• 2 x 50 BR
• 50 easy
• 300 FS Pull on 3:30
• 200 BK Fins on 4:00
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45
• 3 x 100 IM on 2:00
• 50 easy

EN-2:  500m

• 500 FS for time – 7:53

Swim Down:  200

Race Pace – Collingwood 8am

Warm Up:  600m

EN-1 / Kick:  500 / 300

• 2 x 50 FS Kick on 1:30
• 2 x 50 BK Kick on 1:30
• 2 x 50 BR Kick
• 300 FS Pull on 5:00
• 200 BK, swim <3:30
• 50 easy

EN-2:  250m

• 5 x 50 FS on 1:00, swim 40
• 100 recovery

Race Pace:  400m

• 2 x (100 BK on 2:00, swim 1:40) (act:  1:36, 1:36)
• 100 Recovery
• 50 FL,   50 BR
• 100 recovery

LAP:  200

• 50 FS Fast, 50 easy on 2:15 (act:  38.8)
• 2 x (25 FS Fast, 25 easy) on 1:30
• 50 BK Fast, 50 easy on 2:15 (act:  44.9)
• 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1200 / 200

• 2 x 50 FS Fins Kick on 1:30
• 2 x 50 BK Fins Kick on 1:30
• 2 x 50 BR
• 50 easy
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45
• 2 x 100 IM on 2:00
• 200 FS Pull on 3:30
• 2 x 200 FS on 3:15 (act:  both 3:00 – good)
• 50 easy

EN-2:  500m

• run-IN
• 200 FS, crisscross run  act: 3:05
• 100 FS, crisscross run  act:  1:34
• 200 FS, crisscross run  act:  3:10

Swim Down:  200

Borden Noon – Sprint Day

Warm Up:  1000

LAP:  450

• 2 x (50 FS Min Stroke/Time, 50 easy)
• 3 x (25 FS Sprint, 25 easy)
• 2 x (50 BK Min Stroke/Time, 50 easy)
• 3 x (25 BK Sprint, 25 easy)
• 4 x (25 FL/BR Sprint, 25 easy)

EN-2:  200

• Wade Pool Running – 2 x 100 FS

RP:  400m

• 4 x 50 IM Sequence on 20 sec rest
• 100 recovery
• 4 x 50 BK on 20 sec rest
• 100 recovery

Swim Down:  300

Borden Noon – Race Pace

Warm Up:  600m

EN-1 / Kick:  500 / 300

• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:40 … super tight tricep/lat after
• 2 x 50 BK Kick on 1:30
• 2 x 100 BK on 2;00, swim 1:40
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-2:  200m

• 4 x 50 BK on 1:00, swim 50 (act:  47-48)
• 100 recovery

Race Pace:  400m

• 100 FS on 1:45, swim 1:27 (act: 1:30 )
• 200 FS on 3:15, swim 3:00 (act:  2:57)
• 100 FS, swim <1:30 (act:  1:25)
• 100 recovery

LAP:  200

• 50 FS Fast, 50 easy on 2:15
• 2 x (25 FS Fast, 25 easy) on 1:30
• 50 BK Fast, 50 easy on 2:15
• 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1200 / 200

• 2 x 50 FS Fins Kick on 1:30
• 300 FS Pull on 5:00
• 200 FS on 3:30
• 2 x 50 BK Fins Kick on 1:30
• 200 BK on 4:00
• 2 x 100 BK on 2:00
• 2 x 50 BR
• 3 x 100 IM on 2:00
• 50 easy

EN-2:  500m

• run-IN
• 100 FS, crisscross run
• 200 FS, crisscross run
• 2 x [100 FS, crisscross pool run]

Swim Down:  200

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1200 / 300

• 2 x 50 FS Fins Kick on 1:30
• 7 x 100 FS on 1:45, swim 1:29 (act:  good … all 1:27 to 1:29)
• 2 x 50 BK Fins Kick on 1:30
• 5 x 100 BK on 2:00, swim <1:45
  (act:  good … 1:42, 1:43, 1:43, 1:41, 1:40)
• 2 x 50 BR Kick
• 100 easy

EN-2:  500m

• 5 x [100 FS, crisscross pool run]
  (act:  tough but good … 1:33, 1:35, 1:36, 1:34, 1:34)
• 100 recovery

Swim Down:  200

Borden Noon – Race Pace

Warm Up:  600m

EN-1 / Kick:  500 / 300

• 2 x 50 FS Kick on 1:30
• 300 FS Pull on 5:00 (act:  4:36)
• 2 x 50 BK Kick on 1:30
• 200 BK, swim <3:30 (act:  3:29)
• 2 x 50 BR Kick
• 50 easy

EN-2:  250m

• 5 x 50 FS on 1:00, swim 40 (act:  42, 41, 41, 41, 40)
• 100 recovery

Race Pace:  400m

• 2 x (100 BK on 2:00, swim 1:40) (act:  1:36, 1:36)
• 100 Recovery
• {
  50 FL,  (46)
  50 BK, (49)
  50 BR, (54)
  50 FS   (43) … 3:17
  All on 1:00
• 100 recovery

LAP:  200

• 50 FS Fast, 50 easy on 2:15 (act:  38.8)
• 2 x (25 FS Fast, 25 easy) on 1:30
• 50 BK Fast, 50 easy on 2:15 (act:  44.9)
• 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200

Borden Noon – Sprint Day

Warm Up:  1000

LAP:  450

• 2 x (50 FS Min Stroke/Time, 50 easy)
• 3 x (25 FS Sprint, 25 easy)
• 2 x (50 BK Min Stroke/Time, 50 easy)
• 3 x (25 BK Sprint, 25 easy)
• 4 x (25 FL/BR Sprint, 25 easy)

RP:  400m

• 4 x 50 IM Sequence on 20 sec rest
• 100 recovery
• 4 x 50 BK on 20 sec rest
• 100 recovery

Swim Down:  300

Borden Noon – Race Pace

Warm Up:  600m

EN-1 / Kick:  500 / 200

• 2 x 50 FS Kick on 1:30
• 300 FS Pull on 5:00 (4:42)
• 2 x 50 BK Kick on 1:30 (3:32)
• 200 BK, swim <3:30
• 50 easy

EN-2:  250m

• 5 x 50 BK on 1:00, swim 50
  (act:  48-49)
• 100 recovery

Race Pace:  400m

• 100 FS on 1:45, swim 1:27 (act:  1:30)
• 200 FS on 3:15, swim 3:00 (act:  3:00)
• 100 FS, swim <1:30 (act:  1:27)
• 100 recovery

LAP:  200

• 50 FS Fast, 50 easy on 2:15
• 2 x (25 FS Fast, 25 easy) on 1:30
• 50 BK Fast, 50 easy on 2:15
• 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1200 / 200

• 2 x 50 FS Fins Kick on 1:30
• 400 FS Fins on 6:30
• 300 FS Pull on 5:00
• 2 x 50 BK Fins Kick on 1:30
• 5 x 100 BK on 2:00
• 50 easy

EN-2:  500m

• 5 x [100 FS, crisscross pool run]
  (act:  1:32, 1:38, 1:37, 1:37, 1:35 … tough)
• 100 recovery

Swim Down:  200

Warm Up:  600m

EN-1/Kick:  700m / 300m

• 2 x 50 FS Kick on 1:30
• 200 FS Pull
• 2 x 50 BK Kick on 1:30
• 200 BK
• 2 x 50 BR Kick
• 3 x 100 IM
• 50 easy

EN-2:  400m

• 200 FS on 3:30
• 2 x 100 FS on 1:45, swim <1:30 (act: )
• 50 easy

LAP:  150m

• 3 x (50 FS Fast min time/stroke, 50 easy)

EN-3: 500

• 5 x 50 FS Fast on 55, swim <=40
• 100 easy
• 5 x 50 FS Fast on 55, swim <=40
• 100 easy

LAP:  100

• 4 x 25 FS Fast on 30sec

Swim Down:  200

Borden Noon

Warm Up:  600m

Kick:  300

• 3 x 50 Fin Kick on 1:00
• 3 x 50 Fin Kick on 1:00
• 3 x 50 BR Kick on 1:15
• 50 easy

EN-1:  1000

• 400 FS Fins, breath 3, 2x, 3x, 1x
• 200 BK Fins
• 200 FS Pull (act:  3:05)
• 200 BK
• 50 easy

EN-2:  800

• 5 x 100 FS on 1:45, swim 1:29
• 3 x 100 BK on 2:00, swim 1:45
• 50 easy

LAP:  100

• 4 x (25 Fast, 25 easy)

Swim Down:  200

Borden Noon

Warm Up:  500m

EN-1/Kick:  700m / 300m

• 2 x 50 FS Kick on 1:30
• 400 FS Fins 3, 2×2, 3×3, 1x  (act:  6:02)
• 2 x 50 BK Kick on 1:30
• 300 FS Pull  (act:  4:38)
• 2 x 50 BR Kick
• 50 easy

EN-2:  400m

• 2 x 200 FS on 3:30, swim 3:00 (act:  3:08, 3:07)
• 50 easy

LAP:  150m

• 3 x (50 FS Fast min time/stroke, 50 easy)  (one @ 16,17 36)

EN-3: 400m

• 200 FS for time – act: 2:48
• 100 easy
• 4 x 50 FS Fast on 55sec, swim <40 (act;  38 41, 41, 41)
• 100 easy

• 4 x (25 Fast, 25 easy) (IM if possible)

Swim Down:  200

Borden Noon

Warm Up:  500m

Kick:  300

• 3 x 50 FS Fin Kick on 1:00
• 3 x 50 BK Fin Kick on 1:00
• 3 x 50 BR Kick on (2x 1:15, 1x 1:20)
• 50 easy

EN-1:  1000

• 300 FS Pull on 5:00  (act:  4:40)
• 100 BK on 2:00 (act:  1:50)
• 300 FS  on 5:00 (act:  4:50)
• 100 BK on 2:00
• 2 x 100 IM swim
• 50 easy

EN-2:  800

• 5 x 100 FS on 1:45, swim 1:29  (act:  1:28, 1:34, 1:35, 1:34, 1:34 … AWFUL)
• 50 easy
• 3 x 100 BK on 2:00, swim 1:45  (act:  1:40, 1:43, 1:43)
• 50 easy

LAP:  100

• 4 x (25 Fast, 25 easy) 2x FS, 2x BK

Swim Down:  200

Warm Up:  500m

EN-1/Kick:  700m / 300m

• 2 x 50 FS Kick on 1:30
• 400 FS Fins, breathing 3, 2×2, 3×3, 1
• 2 x 50 BK Kick on 1:30
• 300 FS Pull
• 2 x 50 BR Kick
• 50 easy

EN-2:  400m

• 4 x 100 FS on 1:45, swim <1:30 (act:  1:27, 1:29, 1:29, 1:28)
• 50 easy

LAP:  150m

• 3 x (50 FS Fast min time/stroke, 50 easy) 36 19,19 – 35 17-19 – 35 17-19

EN-3: 500

• 200 FS for time (act:  2:49 … too choppy)
• 100 easy
• 6 x 50 FS Fast on 55, swim <=40 (act:  4x on 55, 2x on 1:00) … slipping to 42
• 100 easy

LAP:  100

• 4 x (25 Fast, 25 easy) IM

Swim Down:  200

Borden Noon

Warm Up:  500m

Kick:  300

• 4 x 50 Fin Kick on 1:00
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1:  1000

• 400 FS Fins with every 4th length BK
• 200 BK Fins
• 300 FS Pull
• 100 BK
• 50 easy

EN-2:  800

• 2 x 100 FS on 1:45, swim 1:29
• 4 x 50 FS on 60, swim 42
• 2 x 100 BK on 2:00, swim 1:45
• 4 x 50 BK on 1:05, swim 50
• 50 easy

LAP:  100

• 8 x (25 Fast, 25 easy)

Swim Down:  200

Borden Noon

Warm Up:  500m

EN-1/Kick:  700m / 300m

• 2 x 50 FS Kick on 1:30
• 400 FS Fins every 4th BK 3, 2×2, 3×3
• 2 x 50 BK Kick on 1:30
• 300 FS Pull
• 2 x 50 BR Kick
• 50 easy

EN-2:  400m

• 2 x 200 FS on 3:30, swim 3:00
• 50 easy

LAP:  150m

• 3 x (50 FS Fast min time/stroke, 50 easy)

EN-3: 400m

• 200 FS for time – act:
• 100 easy
• 4 x 50 FS Fast on 55sec, swim <40 (act;  )
• 100 easy

• 4 x (25 Fast, 25 easy) (IM if possible)

Swim Down:  200

Borden Noon

Warm Up:  500m

Kick:  300

• 4 x 50 Fin Kick on 1:00
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1:  1000

• 300 FS Fins on 5:00
• 100 BK on 2:00
• 300 FS Pull on 5:00
• 100 BK on 2:00
• 200 FS swim
• 50 easy

EN-2:  800

• 3 x 100 FS on 1:45, swim 1:29 (act:  all 1:31)
• 3 x 100 BK on 2:00, swim 1:45
• 4 x 50 IM Seq on 1:05
• 50 easy

LAP:  100

• 4 x (25 Fast, 25 easy)

Swim Down:  200

Borden Noon

Warm Up:  500m

EN-1/Kick:  700m / 300m

• 2 x 50 FS Kick on 1:30
• 300 FS Fins with every 4th length BK
• 2 x 50 BK Kick on 1:30
• 200 FS Pull
• 200 BK Fins
• 2 x 50 BR Kick
• 50 easy

EN-2:  400m

• 4 x 100 FS on 1:45, swim <1:30 (act:  1:27  1:29 1:28, 1:28)
• 50 easy

LAP:  150m

• 3 x (50 FS Fast min time/stroke, 50 easy)

EN-3: 500

• 6 x 50 FS Fast on 1:00, swim <40
  adjusted to 3x on 55sec, 3x on 60 no extra break
• 100 easy
• 200 FS for time (act:  2:52)
• 100 easy

LAP:  100

• 4 x (25 Fast, 25 easy)

Swim Down:  200

Borden Noon

Warm Up:  500m

Kick:  300

• 4 x 50 Fin Kick on 1:00
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1:  1000

• 400 FS Fins with every 4th length BK
• 200 BK Fins
• 200 FS Pull
• 200 BK
• 50 easy

EN-2:  800

• 2 x 100 FS on 1:45, swim 1:29 (act:  all 1:31)
• 4 x 50 FS on 60, swim 42
• 2 x 100 BK on 2:00, swim 1:45
• 4 x 50 BK on 1:05, swim 50
• 50 easy

LAP:  100

• 4 x (25 Fast, 25 easy)

Swim Down:  200

Borden Noon

Warm Up:  500m

EN-1/Kick:  700m / 300m

• 2 x 50 FS Kick on 1:30
• 300 FS Fins with every 4th length BK
• 2 x 50 BK Kick on 1:30
• 200 FS Pull
• 200 BK Fins
• 2 x 50 BR Kick
• 50 easy

EN-2:  400m

• 200 FS on 3:30, swim < 3:05
• 2 x 100 FS on 1:45, swim 1:30
• 50 easy

LAP:  150m

• 3 x (50 FS Fast min time/stroke, 50 easy)

EN-3:

• 4 x 50 FS Fast on 1:00, swim <40
• 100 easy
• 200 FS for time
• 100 easy

LAP:  100

• 4 2 x (25 Fast, 25 easy)

Swim Down:  200

Borden Noon

Warm Up:  500m

Kick:  300

• 4 x 50 Fin Kick on 1:00
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1:  1000

• 200 FS Fins
• 100 BK
• 200 FS Pull
• 100 BK
• 200 FS
• 100 BK
• 50 easy

EN-2:  800

• 3 x 100 FS on 1:45, swim 1:29 (act:  all 1:31)
• 3 x 100 BK on 2:00, swim 1:45
• 4 x 50 IM Seq on 1:05
• 50 easy

LAP:  100

• 4 x (25 Fast, 25 easy)

Swim Down:  200

Collingwood Noon

Warm Up:  400m

Kick:  300m

• 4 x 50 Fin Kick on 1:00
• 2 x 50 BR Kick on 1:30

EN-1: 600 / 100 Recov

• 400 FS Fins with every 4th length BK
• 50 BK
• 200 FS Pull
• 200 FS
• 3 x 100 FS
• 50 BK

LAP: 175m / 175 Recov

• 2 x (50 FS min Stroke/Time, 50 easy)
• 3 x (25 FS Fast, 25 easy)

Collingwood Noon

Warm Up:  400m

Kick:  300m

• 4 x 50 Fin Kick on 1:00
• 2 x 50 BR Kick on 1:30

EN-1: 600 / 100 Recov

• 400 FS Fins with every 4th length BK
• 50 BK
• 200 FS Pull
• 50 BK

LAP: 175m / 175 Recov

• 2 x (50 FS min Stroke/Time, 50 easy)
• 3 x (25 FS Fast, 25 easy)

Borden Noon

Warm Up:  500

Kick:  300

• 4 x 50 Fin Kick on 1:00
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1:  800

• 200 FS Fins
• 100 BK
• 200 FS Pull
• 100 BK
• 200 FS
• 50 easy

EN-2:  200

• 2 x 100 FS on 1:40, swim 1:25 (act:  1:23, 1:25)
• 50 easy

LAP:  200

• 2 x (50 FS for min stroke/min time, 50 easy)
• 4 x (25 Fast, 25 easy) 2x FS, 2x BK

EN-3:  200

• 200 FS Fast – act:  2:46 (1:21, 1:25… exactly the same as Wed)

Swim Down:  200

Borden Noon

Warm Up:  500

Kick:  300

• 4 x 50 Fin Kick on 1:00
• 2 x 50 BR Kick on 1:15
• 50 easy

EN-1:  800

• 200 FS Fins
• 100 BK
• 200 FS Pull
• 100 BK
• 200 FS
• 50 easy

EN-2:  200

• 2 x 100 FS on 1:40, swim 1:25 (act:  1:23, 1:25)
• 50 easy

LAP:  200

• 4 x (50 FS for min stroke/min time, 50 easy)

EN-3:  200

• 200 FS Fast – act:  2:46 (1:21, 1:25)

Swim Down:  200

Collingwood Noon

Warm Up:  500m

EN-1 / Kick:  600 / 300 / 50 recov

• 2 x 50 FS Kick on 1:30
• 2 x 100 BK on 2:00
• 2 x 50 BK Kick on 1:30
• 2 x 100 IM seq on 2:00
• 2 x 50 BR Kick  on 1:30
• 2 x 100 FS Pull on 1:45
• 50 easy

EN-2:  300 / 50 recov

• 4 x 50 FS on 55, swim 40
• 50 easy

LAP:  250 / 250 recov

• 3 x (50 FS Fins/Paddles for min Stroke/Time, 50 easy)
• 4 x (25 Fast, 25 Easy) on 1:15

Swim Down:  200

Collingwood Noon

Warm Up:  500m

Kick:  300m

• 5 x 50m Kick mix  – 2x FS Fins, 2x BK Fins, 1x BR
• 50 easy

EN-1:  1000m

• 200 FS Fins
• 200 FS Pull
• 200 FS
• 2 x 100 BK on 2:00
• 2 x 100 IM on 2:00
• 100 easy

EN-2:  200m / 100

• 4 x 50 FS on 55, swim 40
• 100 BK Recovery

LAP:  250m / 250

• 2 x (50 FS Fins/Paddles for min Stroke/time, 50 easy)
• 6 x (25 Fast, 25 easy) on 1:15

Swim Down: 100

Borden Noon

Warm Up:  500m

Kick:  400

• 2 x 50 FS Fin Kick
• 2 x 50 BK Fin Kick
• 2 x 50 BR Kick
• 2 x 50 Kick (1x FS, 1x BK)
• 50 easy

EN-1 / Kick:  1000  /50 recov

• 3 x 100 BK on 2:00 (1:38, 1:38, 1:37)
• 6 x 50 IM seq on 1:05
• 4 x 100 FS Pull on 1:45
• 50 easy

EN-2:  250 / 50 recov

• 5 x 50 FS on 1:00, swim 40 (all 40-41)
• 50 easy

EN-3:  400 / 100 recov

• 4 x 100 FS on 1:45, swim 1:25 (1:23, 1:24, 1:24, 1:23)
• 100 easy

LAP:  300 / 300 recov

• 3 x (50 FS Fins/Paddles for min Stroke/Time, 50 easy)
  (act: couldn’t get to 12/13 or under 32sec)
• 6 x (25 Fast, 25 Easy) on 1:15

Swim Down:  200

Warm Up:  500m

Kick:  300m

• 6 x 50m Kick mix  – 2x FS Fins, 2x BK Fins, 2x BR
• 50 easy

EN-1:  1000m

• 400 FS Fins, every 4th length BK
• 3 x 100 BK on 2:00
• 3 x 100 IM on 2:00
• 100 easy

EN-2:  200m / 100

• 2x 100 FS on 1:45, swim 1:25
• 100 BK Recovery

LAP:  200m / 100

• 2 x 50 FS Fins/Paddles for min Stroke/time
• 4 x (25 Fast, 25 easy) on 1:15

Swim Down: 100

Borden Noon

Warm Up:  500

Kick:  300

• 6 x 50 Fin Kick

EN-1:  900

• 3 x 100 BK on 2:00
• 3 x 100 IM on 2:00
• 3 x 100 FS on 1:45
• 50 easy

EN-2:  500

• 300 FS for time
• 50 easy
• 200 FS for time
• 50 easy

LAP: 450

• 100 FS Fins/Paddles for min Stroke/time
• 50 easy
• 3 x (50 FS Fins/Paddles for min Stroke/Time, 50 easy)
• 8 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Collingwood Noon

Warm Up:  500m

Kick: 100

• 4 x 25 Kick

EN-1: 500

• 100 FS Fins, 100 BK Fins
• 100 FS Pull, 100 BK Pull
• 100 IM
• 50 easy

EN-2:  700m

• 2 x (100 BK on 2:00, 100 IM on 2:00, 100 FS swim 1:25, on 1:45)
• 100 FS solid
• 50 easy

EN-3: 150

• 3 x 50 FS on 55sec, swim 40

LAP: 100

• 4 x (50 FS Fins/Paddles for min stroke/time, 50 easy)
• 4x 6x (25 Fast, 25 easy) on 1:15

Swim Down :  200

Borden Noon

Warm Up:  500m

EN-1 / Kick:  700 / 300 / 50 recov

• 2 x 50 FS Kick on 1:30
• 2 x 100 BK on 2:00
• 2 x 50 BK Kick on 1:30
• 6 x 50 IM seq on 1:05
• 2 x 50 BR Kick  on 1:30
• 2 x 100 FS Pull on 1:45
• 50 easy

EN-2:  300 / 50 recov

• 6 x 50 FS on 1:00, swim 40
• 50 easy

EN-3:  500 / 100 recov

• 5 x 100 FS on 1:45, swim 1:25
• 100 easy

LAP:  200 / 200 recov

• 2 x (50 FS Fins/Paddles for min Stroke/Time, 50 easy)
• 4 x (25 Fast, 25 Easy) on 1:15

Swim Down:  200

Borden Noon

Warm Up:  500m

Kick:  400m

• 8 x 50m Kick mix  – 2x FS Fins, 2x BK Fins, 2x BR, 1x FS, 1x BK
• 50 easy

EN-1:  1200m

• 400 FS Fins, every 4th length BK
• 4 x 100 BK on 2:00 (act:  1:39, 1:40, 1:40, 1:40)
• 4 x 100 IM on 2:00 (act:  1:39, 1:41, 1:40, 1:40)
• 50 easy

EN-2:  600m / 100

• 3x 6x 100 FS Pull on 1:45, swim 1:29 (act:  1:27, 1:28, 1:28)
• 100 BK Recovery

LAP:  200m / 100

• 2 x 50 FS Fins/Paddles for min Stroke/time
• 4 x (25 Fast, 25 easy) on 1:15

Swim Down: 100

Borden Noon

Warm Up:  600m

EN-1/Kick:  1300 / 350

• 3 x 50 Kick on 1:00 (Fins FS/BK)
• 3 x 100 FS Fins
• 100 BK
• 2 x 50 Kick on 1:00 (Fins FS/BK)
• 3 x 100 FS Pull on 1:45
• 100 BK
• 2 x 50 BR Kick
• 2 x 200 FS (Pull, Swim)
• 100 BK

EN-2: 800

• 3 5 x 100 FS on 1:45, swim <1:30
• 100 easy
• 6 x 50 FS on 1:00, swim 40

LAP:

• 6 x 50 FS Fin/Paddles for Time/Stroke Count Min
• 50 easy
• 8 x (25 Fast, 25 Easy) on 1:15

Swim Down:  200

Borden Noon

Warm Up:  600

EN-1 / Kick:  700 / 300

• 2 x (50 FS Kick, 50 FS, 50 BK Kick, 50 BK, 50 BR Kick, 50 BR)
• 100 FS Fins
• 100 FS Pull
• 100 FS
• 100 BK
• 50 easy

EN-2:  800

• 4 x 50 (FL-BK, BK-BR, BR-FS, FS-FL) on 1:05
• 200 FS Pull (act:  2:55
• 200 FS (act:  2:59)
• 2 x 100 FS
• 50 easy

EN-3:  500

• 5 x 50 FS on 1:00, swim 40 or under
• 100 easy
• 5 x 50 FS on 1:00, swim 40 or under
• 100 easy

LAP:  300

• 4 x 50 FS Fin/Paddles for Stroke/Time
• 4 x (25 FS Fast, 25 easy) on 1:30

Swim Down:  200

Borden Noon

Warm Up:  600m

EN-1/Kick:  1500 / 450

• 3 x 200 FS (Fins/Pull/Swim) on 3:30
• 100 BK
• 3 x 50 Kick on 1:00 (Fins FS/BK, BR)
• 6 x 100 FS (Fins/Pull/Swim) on 1:45
• 100 BK
• 3 x 50 Kick on 1:00 (Fins FS/BK, BR)
• 6 x 50 FS (Fins/Pull/Swim) on 1:00
• 50 BK
• 3 x 50 Kick on 1:00 (Fins FS/BK, BR)

EN-2: 300

• 6 x 50 FS on 1:00, swim 40

Swim Down:  100

Borden Noon

Warm Up:  600m

• 200 BK
• 200 FS Snorkle
• 2 x 100 IM Drill

Kick: 400m

• 2x 50 FS Fin Kick
• 2x 50 BK Fin Kick
• 50 FS Fin Kick
• 50 BK Fin Kick
• 2x 50 BR Kick
• 50 BK easy

EN-1: 800m

• 2 x 100 FS Fins / Paddles
• 2 x 100 BK
• 2 x 100 FS Pull / Paddles
• 2 x 100 BK

EN-1/2: 1050m

• 50’s FS on 1:01
  Finish each by 60
  completed 20, failed on 21st

Swim Down:  100

Warm Up:  500m

EN-1 / Kick / Recovery:  1200m / 700 / 200

• 2 x 100 Fin Kick, 1 FS, 1 BK
• 400 FS Fins with every 4th length BK
• 2 x 100 BK on 2:00
• 5 x 50 Fin Kick on 1:00
• 2 x 200 FS Pull on 3:30, 1x big paddles 1x no paddles
• 2 x 100 BK, 1x Pull on 2:00
• 5 x 50 Fin Kick on 1:00
• 50 easy
• 4 x 100 FS on 1:40  (act:  1:23, 1:22, 1:21, 1:20)
• 50 BK easy
• 2 x 50 BK Fins/Paddles easy

EN-2: 250m / 100 Recovery

• 100 FS Fins/Paddles DPS  (act: 13, 14, 14, 14 for 1:07)
• 50 BK easy
• 2 x 50 FS Fins/Paddles DPS, on 1:30 Aim for 13/14 strokes, 32 (act:  both 13/14 31s)
• 50 BK easy
• 2 x 25 FS Fins/Paddles DPS, on 1:30 Aim for 13 strokes, 15s or under  (act:  13, 14.5 – 13, 14)

Swim Down:  200

WU/SD 700, Work 2150, Recovery 300 = Total 3,150m

Borden Noon – Mixed session

Warm Up:  500m

EN-1/Kick: 1200/ 300

• 2 x 50 FS Kick on 1:30
• 200 FS Fins on 3:15
• 100 FS Fins on 1:45
• 2 x 50 FS on 1:00
• 100 BK on 2:00
• 2 x 50 BK Kick on 1:30
• 2 x 100 FS Pull 1:45
• 2 x 50 FS on 1:00
• 100 BK on 2:00
• 2 x 50 FS Kick on 1:30
• 4 x 100 FS on 1:45  (act:  1:26, 1:25, 1:24, 1:23)
• 100 BK on 2:00

EN-2: 300

• 100 FS Fins/Paddles DPS act: 1:09
• 50 BK easy
• 2 x 50 FS Fins/Paddles DPS, on 1:30 Aim for 13/14 strokes, 32
• 50 BK easy
• 2 x 25 FS Fins/Paddles DPS, on 1:30 Aim for 13 strokes, 15s or under

Swim Down:  200m

Borden Noon – Tri Group Coach session (12:00)

Warm Up:  500

• 100 BK
• 100 FS
• 50 BR
• 100 BK
• 100 FS Drill
• 50 FL/BK Drill

Kick / EN-1:

• 4 x (50 Fin Kick, 100 Fin Swim) on 20 sec rest, 2x BK, 2x FS
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45

Coached session:

• 4 x 50 RAP/LAP (Right Arm Power / Left Arm Power)
• 2 x 50 Glide
• 4 x 50 DPS Fins
• 4 x 50 DPS
• 2 x 100 hold stroke count
• 1 x 50 Hold Stroke Count for time (15/16 35s)

Borden Noon Aerobic

Warm Up:  500m

Recovery: 400m

• 2 x (25 Kick, 50 Swim 25 Kick 50 Swim, 50 Scull)

EN-1 / Kick: 1150 / 200

• 2 x 50 Kick on 1:30
• 2 x 25 FS on 10 sec
• 2 x 50 FS on 1:00
• 100 FS Pull on 1:45
• 200 FS
• 2 x 100 BK on 2:00
• 2 x 50 Kick on 1:30
• 100 FS
• 200 FS Pull
• 300 FS (act:  4:27)
• 100 BK on 2:00

EN-2: 300m