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

Comments Comments Off

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

Comments Comments Off

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

Comments Comments Off

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

Comments Comments Off

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

Comments Comments Off

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

Comments Comments Off

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

 

Comments Comments Off

MSO Provincials – Day 1 & 2

50 FS30.66

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

50 BK36.05  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

Comments Comments Off

MSO Provincials – Day 1

50 FS – 30.66

Awful!

“looked like I was swimming a 200″

Comments Comments Off

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

Comments Comments Off

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

Comments Comments Off

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

Comments Comments Off

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

 

Comments Comments Off

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

Comments Comments Off

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

Comments Comments Off

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

Comments Comments Off

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

Comments Comments Off

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

Comments Comments Off

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

 

Comments Comments Off

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

Comments Comments Off