Borden Noon – Recovery

Warm Up:  500m

Recovery:  400m

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

EN-1: 1700

• 5 x 50 Fin Kick
• 200 FS Fins (as 3-2-1-full rhythm)
• 2 x 100 FS Pull
• 2 x 100 FS left down, right back
• 5 x 50 Fin Kick
• 200 BK Fins
• 2 x 100 BK Pull
• 2 x 100 BK Stroke count

LAP:  200m

• 4 x (25 FS build, 25 easy)
• 4 x (25 BK Build, 25 easy)

Swim Down:  200+

Borden Noon – speed

Warm Up:  500m

EN-1 / Kick:  400 / 200m

• 2 x 50 BK Fin Kick on 1:15
• 2 x 100 BK Fins on 2:00, swim 1:38
• 2 x 50 FS Fin Kick on 1:15
• 2 x 100 FS on 1:45, swim 1:28

EN-1/2:  200 / 200m

• 4 x 50 BK on 1:05, desc 1-4 from 48-43
• 4 x 50 FS on 1:00, desc 1-5 from 42-37
• 50 easy

LA Tol:  350 (recovery 800)

• 2 x (50 BK Sprint on 1:00, 2 x 50 BK Stroke on 1:05) on 3:45
• 50 BK Sprint on 1:00,  25 BK Sprint on 45, 2 x (50 BK Stroke on 1:05)
  (act:  36, 37, 38 for sprint BK)
• 75 recovery
• 2 x (50 FS Sprint on 1:00, 2 x 50 FS Stroke on 1:00) on 3:30
• 50 FS Sprint on 1:00, 25 FS Sprint on 45, 2 x (50 FS Stroke on 1:00)
  (act:  33, 34, 33 for sprint FS)
• 75 recovery

Power Kick:  50m

• 4 x 12.5m blast off wall for max underwater BK

Swim Down:  100m

Borden Noon – Recovery / Aerobic – weights before

Warm Up:  400m

Recovery:  300

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

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

• 2 x 50 BK Kick on 1:20
• 6 x 100 BK on 2:00
  swim 1-4 @ 1:38, 5-6 @ 1:33
• 50 easy
• 2 x 50 FS Kick on 1:25
• 6 x 100 FS on 1:45
  swim 1-4 @ 1:28, 5-6 @ 1:23
• 50 easy

LAP:  200

• 4 x (25 BK Sprint, 25 easy) on 1:30
• 50 easy
• 4 x (25 FS Sprint, 25 easy) on 1:30
• 50 easy

Power Kick:  50

• 4 x 12.5m Blast Kick

Swim Down:  200m

Borden Noon – Aerobic Focus

EN-1 / Kick:  800 / 200

• 2 x 50 BK Kick on 1:20
• 200 BK Fins
• 2 x 100 BK on 2:00
• 2 x 50 FS Kick on 1:25
• 200 FS Pull
• 2 x 100 FS on 1:45

EN-2/3 / Recovery:  400 / 100 / 100

• 6 x 50 BK on 1:05
  Desc 1-4 from 48
  Swim 5-6 at ~ 42
• 50 recovery
• 6 x 50 FS on 1:00
  Desc 1-4 from 43
  Swim 5-6 at ~ 37
• 50 recovery

LAP:  100 (Recovery 100)

• 4 x (25 BK Sprint, 25 easy) on 1:30

LAP Kick:  100  (Recovery 100)

• 4 x 25 Sprint Kick, 25 easy  (2x BK , 2x FS)

Swim Down:  200m

Collingwood early morning – mix

Warm Up:  600m

• 400 mix swim
• 200 kick

Set 1:  150m

• 2 x (
  – 25 Scull
  – 25 Drill
  – 25 Build ) one FS, one BK

Set 2: 800m

• 2 x 400m on 45 sec rest as
  – 300 FS long
  – 100 BK

Set 3: 800m

• 4 x 200m on 30 sec rest as
  – 150 FS long
  – 50 BK

Set 4:  400m

• 4 x 50 FS on 2:00
  #1 60%
  #2 70%
  #3 80 %
  #4 Full tilt (act 32)
• 4 x 50 BK on 2:00
  #1 60%
  #2 70%
  #3 80 %
  #4 Full tilt (act 37)

Swim Down:  300m

Borden Noon – Speed session

Warm Up:  400

LAP / EN-1 / Recovery:  300 / 600 / 650

• 3 x (50 BK Sprint on 1:00, 2 x 100 BK on 2:00)
• 3 x (50 FS Sprint on 1:00, 2 x 100 FS on 2:00)
• 50 easy

EN-1 Kick / Recovery:  200 / 50

• 2 x 50 BK Kick on 1:20
• 2 x 50 FS Kick on 1:25
• 50 easy

LA Tol / EN-2 / 3 / Recovery: 200 / 400 / 300

• 100 BK for time
• 100 easy
• 4 x 50 BK on 1:05, swim 47
• 2 x 50 BK on 1:00, swim 44
• 50 easy
• 100 FS for time
• 100 easy
• 4 x 50 FS on 1:00, swim 38
• 2 x 50 FS on 1:00, swim 35
• 50 easy

Power:  Dolphin FS

Swim Down:  200

Borden noon – speed session

Warm Up:  400m

Recovery:  400m

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

EN-1 / 2 / 3 / Recovery:  400 / 400 / 300  / 400

• 4 x 50 BK on 1:05, swim 48 (tough to hold stroke and swim target)
• 50 easy (added)
• 4 x 50 BK on 1:00, swim 43 (44 to 45)
• 50 easy (added)
• 3 x 50 BK on 1:00, swim 40 or under (41, 43, 45 … not good)
• 100 easy
• 4 x 50 FS on 1:00, swim 43
• 50 easy (added)
• 4 x 50 FS on 55, swim 38 (adjusted to on 1:00)
• 50 easy (added)
• 3 x 50 FS on 55, swim 35 (adjusted to on 1:00)
• 100 easy

LAP/Recovery:  50 / 50

• 2 4 x (25 Sprint BK, 25 recovery) on 1:30
• 4 x (25 Sprint FS, 25 recovery) on 1:30
• 50 easy

LAP Kick:  100m

• 4 x (25 Sprint Kick, 25 recovery)

Power:  50m

• 4 x dive / breakout

Swim Down:  200m

Borden Noon – Aerobic Session

Warm Up:  400m

Recovery:  300m

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

EN-1 / Kick:  800 / 300

• 3 x 50 BK Kick on 1:20
• 4 x 100 BK on 2:00 – 2x Fin, 2x Swim
• 3 x 50 FS Kick on 1:25
• 4 x 100 FS on 1:45 – 2x Pull, 2x Swim

EN-1/2/3:  200 /200 / 100

• 5 x 100 FS on 1:40 – desc 1 to 4 from 1:28 … swim 5 under 1:20

LAP:  100m

• 4 x (25 Sprint, 25 easy) on 1:30

LAP Kick:  100m

• 4 x (25 Sprint Kick, 25 easy)

Swim Down:  200m

Borden Noon – Aerobic Session

Warm Up:  400m

Recovery:  300m

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

EN-1 / Kick:  1000 / 200

• 2 x 50 BK Kick on 1:20
• 5 x 100 BK on 2:00
  – 2x Fin, 2x Pull, 1x Swim
• 2 x 50 FS Kick on 1:25
• 5 x 100 FS on 1:45
  – 2x Fin, 2x Pull, 1x Swim

EN-1/2/3:  400 /400 / 400

• 6 5 x 100 BK on 1:55
  – desc 1 to 4 from 1:38 … swim 5,6 under 1:30 (act:  1:38, 1:37, 1:35, 1:34, 1:27)
• 100 recovery
• 6 x 100 FS on 1:40
  – desc 1 to 4 from 1:28 … swim 5,6 under 1:20

Swim Down:  200m

Collingwood 7:30am

Warm Up:  800m

• 200 Swim
• 200 Kick
• 200 Pull
• 200 IM Drill

Race Pace: 50m

• 50 FS Block Sprint (act <30)
• 150 recovery

Tech 1: 800m

• 4 x (4 x 50 swum as:
  – 50 Drill
  – 50 Build (stroke count)
  – 50 Swim (stroke count)
  – 50 Fast (maintain stroke count) )
  1x BK, 1x FS, 2x mix in pairs

Tech 2: 600m

• 6 x 100 FS on 1:45
  -swum as
  – 50 steady
  – 25 Fast
  – 25 steady
  Hold stroke count

Tech 3: 400m

• 200 FS as:
  – 50 with 3 count pause on front arm extension while kicking
  – 50 with 2 count pause …
  – 50 with 1 count pause …
  – 50 full stroke rhythm
• 200 FS as above but with more roll and steady head

Swim Down:  200m

Borden Noon – Speed session

Warm Up:  400m

Recovery:  200m

• 25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull

EN-1/Kick:  200 / 200m

•  2 x 50 BK Kick on 1:20
• 100 BK
• 2 x 50 FS Kick on 1:30
• 100 FS

EN-3:  450m

• 2 x [
  – 100 BK on 2:00, swim <1:30  (act:  1:28, 1:27 …much better the 2nd time – first was out too fast)
  – 75 BK on 1:30, swim <1:10
  – 50 BK swim <45
  – 100 recovery ]

LAP:  100m

• 4 x (25 Sprint, 25 easy) on 1:30

LAP Kick:  100m

• 4 x 25 Sprint kick, 25 easy

Power Kick:  100m

• 4 x max dolphin off wall

Swim Down:  200m

Recovery Mix Session

Warm Up:  400m

Recovery:  400m

• 4 x (50 Kick, 50 swim) 2x BK, 2x FS

EN-1 / Kick:  600m / 200

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

EN-3:  200m

• 4 x 50 FS on 55, swim 35-37 (all 36-37 … increase to 5 and then 6x)
• 100 easy

LAP:  100m

• 4 x (25 easy, 25 Sprint) on 1:15

LAP Kick:  50

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

Power:  50

• 4 x 12.5m dive/breakout

Swim Down:  200m

Borden Noon

Warm Up:  400m

Recovery:  200

• 2 x (50 Kick, 50 swim) 1x BK, 1x FS

EN-2:  400m

• 4 x 50 BK on 1:00, swim 45
• 50 easy
• 4 x 50 FS on 1:00, swim 40
• 40 easy

LAP:  300m

• 2 x (50 BK Sprint on 1:05, 2 x 50 BK Stroke on 1:05) on 3:45
• 2 x (25 BK Sprint on 45, 2 x 25 BK on 30) 2:00
• 50 easy
• 2 x (50 FS Sprint on 1:00, 2 x 50 FS Stroke on 1:00) on 3:30
• 2 x (25 FS Sprint on 45, 2 x 25 FS on 30) on 2:00
• 50 easy

EN-3: 400m

• 4 x 50 BK on 55 sec, swim 40
• 100 easy
• 4 x 50 FS on 50 sec, swim 35
• 100 easy

Power:  100

• 4 x 12.5 BK Start
• 4 x 12.5 FS Start

Swim Down:  200m

Borden Closed for Noon swim

Last Week of General Aerobic Prep – Down Week for recovery

Warm Up:  400m

Recovery:  300

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

EN-1:  1000

• 5 x 100 BK on 2:00, swim 1:38
• 4 x 100 FS on 1:45, swim 1:28
• 50 easy

EN-2:  400

• 4 x 50 BK on 1:00, swim 45
• 4 x 50 FS on 1:00, swim 40

LAP:  200

• 2 x (25 BK Build, 25 easy) on 1:15
• 2 x (25 BK Sprint, 25 easy) on 1:30
• 2 x (25 FS Build, 25 easy) on 1:15
• 2 x (25 FS Sprint, 25 easy) on 1:30

Swim Down:  200+

Speed Session

Warm Up:  400m

EN-1 / Kick:  200 / 200

• 2 x (50 BK Kick, 50 BK Swim)
• 2 x (50 FS Kick, 50 FS Swim)

EN-2:  300m

• 3 x 50 BK on 1:00, swim 45
• 3 x 50 FS on 55, swim 40

LAP:  200m (Recov 500m)

• 2 x (50 BK Sprint, 2 x 50 BK recovery on 1:05) on 3:45 (act:  37, 37)
• 50 easy
• 2 x (50 FS Sprint, 2 x 50 FS recovery on 1:00) on 3:30 (act:  31, 34)
• 50 easy

Recovery:  200m

• (50 Kick, 50 swim, 50 Scull, 50 swim) FS

EN-3:  175m

• 100 FS Fast on 1:45, swim <1:15  (act:  1:10)
• 50 FS Fast on 1:00, swim <35 (act:  36)
• 25 BK Fast, swim <17 (act:  16)

LAP Kick:  100m

• 4 x (25 Sprint Kick, 25 easy)

Power:  100

• 4 x 12.5m BK Dive/breakout
• 4 x 12.5m FS Dive/breakout

Swim Down:  200m+

Recovery Session

Warm Up:  400m

Recovery:  700m

• 2 x (25 Kick, 50 swim, 25 kick, 50 swim)
• 2 x (50 Kick, 50 pull, 50 Scull, 50 swim)

EN-1:  600m

• 3 x 100 BK on 1:55
• 3 x 100 FS on 1:45

Kick:  400m

• 8 x 50 Fin Kick on 15-20 sec

LAP:  100m

• 4 x (25 Sprint, 25 easy) on 1:30

LAP Kick:  100m

• 4 x (25 Sprint Kick, 25 easy)

Swim Down:  200

Speed Session

Warm Up:  400m

EN-2:  400m

• 4 x 50 BK on 1:00, swim 45
• 4 x 50 FS on 55, swim 40

LAP:  400m

• 3 x (50 BK Sprint, 2 x 50 BK recovery on 1:05) on 3:45
• 2 x (25 BK Sprint, 2 x 25 BK 4ecovery on 45)
• 100 easy
• 3 x (50 FS Sprint, 2 x 50 FS recovery on 1:00) on 3:30
• 2 x (25 FS Sprint, 2 x 25 FS recovery on 1:00)
• 100 easy

EN-3 I:  175m

• 100 BK Fast on 2:00 (act:  1:21 … very hard past 50m)
• 50 BK Fast on 1:00 (act:  45 … no speed)
• 25 BK Fast

Recovery:  200m

• (50 Kick, 50 swim, 50 Scull, 50 swim) BK

EN-3 II:  175m

• 100 FS Fast on 2:00
• 50 FS Fast on 1:00
• 25 FS Fast

Recovery:  200m

•  (50 Kick, 50 swim, 50 Scull, 50 swim) FS

LAP Kick:  100m

• 4 x (25 Sprint Kick, 25 easy)

Power:  100

• 4 x 12.5m BK Dive/breakout
• 4 x 12.5m FS Dive/breakout

Swim Down:  200m+

Recovery Session + Weights

Warm Up:  400m

Recovery:  300m

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

EN-1:  600m

• 100 BK Fins
• 100 BK Pull
• 100 BK
• 100 FS Fins
• 100 FS Pull
• 100 FS

Kick:  400m

• 8 x 50 Kick on 1:30

LAP:  100m

• 4 x (25 Sprint, 25 easy) on 1:30

LAP Kick:  100m

• 4 x (25 Sprint Kick, 25 easy)

Swim Down:  200

Aerobic Session

Warm Up:  400m

EN-1 / Kick:  1000 / 200

• 2 x 50 BK Kick on 1:30
• 5 x 100 BK on 1:55, swim 1:40
• 2 x 50 FS Kick on 1:30
• 5 x 100 FS on 1:45, swim 1:30
• 50 easy

EN-2/EN-3:  400 / 400

• 4 x 100 BK on 2:00, desc 1-4 from 1:35 (act:  1:34, 1:33, 1:30, 1:28)
• 50 easy
• 4 x 100 FS on 1:45, desc 1-4 from 1:25 (act:  1:20, 1:19, 1:17, 1:20)
• 50 easy

LAP:  100m

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

Swim Down:  200m

Warm Up: 600m

• 300 reverse IM as drill/swim 75m each
• 200 pull
• 100 scull

Set 1: 800m

• 8 x 100 on 2:00 as
  50 FS, 25 Stroke, 25 FS
  odd Drill, even Fast

Set 2: 500m

• 10 x 50 Kick on 1:30
  Odd medium (BR), even Fast (BK, FS)

Set 3: 200

• 8 x 25m on 1:30
  Odd underwater
  Even block start Sprint 2x FS 2x BK

Swim Down 300

Speed session

Warm Up:  400m

Recovery: 600

• 4 x (50 Kick, 100 swim)

EN-1/Kick:  200/200

• 8 x (25 Kick, 25 swim) 4x BK, 4x FS
• 100 FS Pull, 100 BK Pull

EN-2:  400m (at reduced level

• 4 x 50 BK on 1:05, swim 45
• 4 x 50 FS on 1:00, swim 40

EN-3:  400m (at way reduced level)

• 4 x 50 BK on 1:00, swim fastest avg
• 100 recovery
• 4 x 50 FS on 55, swim fastest avg
• 100 recovery

LAP:  400m

• 4 x (25 BK Build, 25 recovery) on 1:15
• 4 x (25 FS Build, 25 recovery) on 1:15
• 4 x (25 BK Sprint, 25 recovery) on 1:30
• 4 x (25 FS Sprint, 25 recovery) on 1:30

Power:  100

• 4 x (50 with max flags In/Out)

Swim Down:  300m

Recovery / Aerobic Session

Warm Up:  400m

Recovery: 300m

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

EN-1 / EN-2 / Kick:  800 / 400 / 400

• 2 x 50 BK Kick
• 200 BK Fins
• 2 x 50 BK Kick
• 2 x 100 BK (1x Pull, 1x Swim)
• 4 x 50 BK on 1:05, swim 45-47
• 50 easy
• 2 x 50 FS Kick
• 200 FS Fins
• 2 x 50 FS Kick
• 2 x 100 FS (1x Pull, 1x Swim)
• 4 x 50 FS on 1:00, swim 38-40
• 50 easy

LAP:  100

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

LAP Kick:  100

• 4 x (25 Fast Kick, 25 easy) (2x BK, 2x FS)

Power:  100

• 4 x 50 easy with power Flags-In-Out

Swim Down:  200m

Sprint Session

Warm Up:  400m

EN-1/Kick:

• 2 x 50 BK Kick on 1:30
• 100 BK
• 2 x 50 FS Kick on 1:30
• 100 FS

LAP:  400m

• 4 x (50 BK Sprint on 1:05, 2 x 50 BK recovery on 1:05) on 3:45
  (act:  37, 38, 38, 38.5)
• 50 easy
• 4 x (50 FS Sprint on 1:00, 2 x 50 FS recovery on 1:00) on 3:30
  (act:  33, 34, 34, 32.5)
• 50 easy

EN-3:  400

• 100 FS Fast on 1:35, swim <1:30 (act:  1:15)
• 50 FS Fast on 1:00, swim 35
• 2 x 25 FS Fast on 30
• 100 recovery
• 100 BK Fast on 1:45, swim <1:30 (act:  1:21)
• 50 BK Fast on 1:00, swim 40
• 2 x 25 BK Fast on 30
• 100 recovery

LAP Kick:  50

• 2 x (25 Sprint Kick, 25 easy) (1x BK, 1x FS)

Power:  50

• 2 x 50 with Power turn at 25 wall

Swim Down:  200m

First session of full-on Winter Season training – Borden 11:30-1:00pm

Warm Up:  400m

EN-1/EN-2/Kick: 1400 / 400 / 300

• 100 BK Kick on 20 sec
• 50 BK Kick
• 200 BK on 3:45
• 2 x 100 BK Pull on 2:00
• 5 x 100 BK on 1:55, desc towards 1:30
• 100 FS Kick on 20 sec
• 50 FS Kick
• 200 FS on 3:30
• 2 x 100 FS Pull on 1:45
• 5 x 100 FS on 1:45, desc towards 1:20

EN-3:  300

• 3 x 50 BK on 1:00, swim <45
• 50 easy
• 3 x 50 FS on 55sec, swim <40
• 50 easy

LAP:  150

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

LAP Kick:  100

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

Swim Down:  200

Last session of the two week holiday period – Borden 1HR++

Warm Up:  600m

Recovery:  300

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

EN-1 / Kick:  1200 / 300

• 3 x 50 BK Kick on 1:30
• 6 x 100 BK (3x Pull on 2:00, 3x Swim on 1:55)
• 3 x 50 FS Kick on 1:30
• 6 x 100 FS (3x Pull, on 1:45, 3x Swim on 1:45)
• 50 easy

LAP: 250

• 4 x (25 BK Build, 25 easy) on 1:30
• 25 BK Sprint, 25 easy (17sec)
• 4 x (25 FS Build, 25 easy) on 1:30
• 25 FS Sprint, 25 easy (15 sec)

Swim Down:  350m

Last session of 2015 – Collingwood with Wade and Sarah

Warm Up:  600

• 200 swim
• 200 kick
• 200 pull

Set 1:  1000

• twice through the following :
  – 4 x 50 FS on 1:00
  – 4 x 50 BK on 1:00
  – 2 x 50 BK starting with 15m underwater on 1:00
• 50 easy

Set 2:  400

• 4 x 25 FL on 40sec
• 4 x 25 BK on 40sec
• 4 x 25 BR on 40sec
• 4 x 25 FS on 40sec
• 50 easy

Set 3:  400

• 400 FS Pull (300 with paddles, 100 no paddles)

Aerobic and Speed – 1 HR only

Warm Up: 400m

EN-1 / Kick: 1500m

• 3 x 50 BK Kick on 1:30
• 3 x 200 BK on 3:45
• 3 x 50 FS Kick on 1:30
• 3 x 200 FS on 3:30

LAP:  200m

• 2 x (50 BK Sprint on 1:05, 2 x 50 BK recov on 1:05) on 3:45
• 2 x (50 FS Sprint on 1:00, 2 x 50 FS recov on 1:00) on 3:30

Swim Down:  200m

Aerobic Threshold Session

Warm Up:  400m

EN-1/Kick: 700

• 2 x (25 Kick, 50 swim, 25 kick 50 swim)
• 200 BK Fins
• 200 FS Pull

EN-2: 700

• 2 x 100 BK on 1:50, swim < 1:35
• 2 x 50 BK on 1:00, swim <45
• 2 x 25 BK on 30, swim <20
• 50 easy
• 2 x 100 FS on 1:40, swim <1:25
• 2 x 50 FS on 55, swim <40
• 2 x 25 FS on 30, swim <17
• 50 easy

EN-3:  200m

• 100 BK Fast  (1:23)
• 100 easy
• 100 FS Fast (1:11)
• 100 easy

Swim Down:  200m

Second Holiday week … Aerobic Session after 3 day break … 1HR only

Warm Up:  400m

EN-1/Kick: 800m /200m

• 2 x 50 BK Kick
• 4 x 100 BK on 1:55
• 2 x 50 FS Kick
• 4 x 100 FS on 1:45

EN-2: 600m

• 2 x 100 BK on 1:50
• 2 x 50 BK on 1:00
• 50 easy
• 2 x 100 FS on 1:40
• 2 x 50 FS on 55sec
• 50 easy

LAP: 100m

• 4 x (25 Sprint, 25 easy) on 1:30

Swim Down:  300m

Borden Noon – Holiday Hours … ONLY 1 HR

Warm Up:  400m (8 min)

EN-1:  1400m (30min)

• 50 BK Kick on 1:30
• 200 BK Fins on 3:45
• 100 BK on 2:00
• 50 FS Kick on 1:30
• 200 FS Pull on 3:30
• 100 FS
• 50 BK Kick on 1:30
• 3 x 100 BK on 1:55
• 50 FS Kick on 1:30
• 3 x 100 FS on 1:45

EN-2: 400m (9min)

• 4 x 50 BK on 1:05, swim 45
• 4 x 50 FS on 1:00, swim 40

LAP: 100m (7 min)

• 4 x (25 Sprint, 25 easy) on 1:15

Swim Down:  200m

Collingwood – Saturday moring

Warm Up:

• 300 swim,
• 200 pull
• 100 kick

Set 1:

• 6 x (
  – 25 Drill
  – 25 Stroke Count
  – 50 Maintain Stroke count Minus 1 )
• 100 easy

Set 2:

• 3 x (
  – 50
  – 50 Fast
  – 50 easy
  – 50 Fast )
  Maintain constant Stroke count
• 100 easy

Set 3:

• 6 x 100 FS on 1:50
  – maintain stroke count mean from prev set on 3rd 25

Swim Down

Borden Noon – Speed

Warm Up:  600m

Recovery: 300

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

EN-1/2:  400m

• 4 x 50 BK on 1:05, desc 1-4 from 48
• 4 x 50 FS on 1:00, desc 1-4 from 42

LAP:  600

• 4 x (3 x 50 BK on 1:05 – #1 Sprint, #2, 3 recovery) on 3:45
• 100 easy
• 4 x (3 x 25 BK on 40 sec – #1 Sprint, #2, 3 recovery)
• 100 easy
• 4 x (3 x 50 FS on 1:00 – #1 Sprint, #2, 3 recovery) on 3:30
• 100 easy
• 4 x (3 x 25 BK on 35 sec – #1 Sprint, #2, 3 recovery)
• 100 easy

LAP Kick:  200

• 4 x (25 BK Sprint Kick, 25 recovery)
• 4 x (25 FS Sprint Kick, 25 recovery)

Swim Down:  200+

Borden Noon – mixed session

Warm Up:  600m

EN-1 /  Kick: 800 / 200

• 2 x 50 BK Kick on 1:30
• 4 x 100 BK on 1:55, swim 1:40
• 2 x 50 FS Kick on 1:30
• 4 x 100 FS on 1:45, swim 1:30 (2x Pull)

EN-2 / 3:  400 / 400

• 4 x 100 BK on 1:50
  – swim #1, 2 @ 1:35
  – swim #3, 4 @ <1:30
• 100 easy
• 4 x 100 FS on 1:40
  – swim #1, 2 @ 1:25
  – swim #3, 4 @ <1:20
• 100 easy

LAP:  250

• 3 x 50 BK on 1:05 – #1 Sprint, #2, 3 recovery
• 3 x (3 x 25 BK on 40 sec – #1 Sprint, #2, 3 recovery)
• 100 easy
• 3 x 50 FS on 1:00 – #1 Sprint, #2, 3 recovery
• 3 x (3 x 25 BK on 35 sec – #1 Sprint, #2, 3 recovery)

LAP Kick:  100

• 2 x (25 BK Sprint Kick, 25 recovery)
• 2 x (25 FS Sprint Kick, 25 recovery)

Swim Down:  200

Borden Noon – Speed Session

Warm Up:  600m

Recovery:  400m

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

EN-1 / 2:  400m / 200

• 3 x 100 BK on 1:55, 2 swim 1:40, 1 swim 1:35
• 50 easy
• 3 x 100 FS on 1:45, 2 swim 1:30, 1 swim 1:25
• 50 easy

LAP:  300

• 3 x (50 BK Sprint on 1:05, 2 x 50 BK recovery on 1:05) on 3:45  (act:  38, 39, 39)
• 100 easy
• 3 2 x (50 FS Sprint on 1:00, 2 x 50 FS recovery on 1:00) on 3:30 (act:  34, 34)
• 100 easy

LAP Kick:  100

• 2 x (25 BK Sprint Kick, 50 easy)
• 2 x (25 FS Sprint Kick, 50 easy)

Swim Down:  200

Borden Noon – Aerobic Session

Warm Up:  600m

EN-1 / EN-2 / Kick:  1000 / 400  / 400

• 100 BK Kick
• 100 BK Pull
• 3 x 200 BK on 3:45 swum as:
  -(150 Aerobic, 50 Threshold)
  -(150 Aerobic, 50 Threshold)
  -(100 Aerobic, 100 Threshold)
• 2 x 50 BK Kick on 1:30
• 50 easy
• 100 FS Kick
• 100 FS Pull
• 3 x 200 FS on 3:15 swum as:
  -(150 Aerobic, 50 Threshold)
  -(150 Aerobic, 50 Threshold)
  -(100 Aerobic, 100 Threshold)
• 2 x 50 FS Kick on 1:30
• 50 easy

EN-3:  300

• 3 x 50 BK on 1:00, swim <45
• 100 recovery
• 3 x 50 FS on 55, swim <40

LAP:  150 75

• 3 x (25 easy, 25 sprint) on 1:15
• 3 x (25 BK Sprint, 50 recovery)
• 3 x (25 FS Sprint, 50 recovery)

Swim Down:  200

Collingwood 7:30am

Warm Up:

• 200 swim
• 100 Pull
• 100 Kick
• 50 drill, 50 Pull, 100 swim

EN-1/2: 1200

• 6 x 200m swum as twice through the following (1x BK, 1x FS):
  – 150 aerobic, 50 fast
  – 100 aerobic, 100 fast
  – 50 aerobic, 150 fast
  – 50 easy plus some extra time
  BK on 3:45, FS on 3:14

Kick:

• 12 x 50m on 1:30, desc 1-4

Swim Down

Borden Noon Speed session

Warm Up:  600

• 200 BK
• 200 IM Drill
• 200 FS
• 2 x (25 Kick, 50 swim, 25 kick, 50 swim)
• 200 FS Pull

EN-2:  300

• 3 x 50 FS on 1:00, desc 1-3 from 41
• 3 x 50 BK on 1:05, desc 1-3 from 47

LAP:  400m

• 2 x (50 FS Fast on 1:00, 2 x 50 easy on 1:00) on 3:30
• 4 x (25 FS Sprint, 25 easy) on 1:30
• 100 recovery
• 2 x (50 BK Fast on 1:05, 2 x 50 easy on 1:05) on 3:45
• 4 x (25 BK Sprint, 25 easy) on 1:30

Swim Down:  300m

Borden Noon – Mix session

Warm Up:  600m

• 200 BK
• 200 IM Drills
• 200 FS

Kick/Recovery: 400

• 100 FS Kick
• 50 Scull
• 100 BK Kick
• 50 Scull
• 100 FS Pull

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

• 3 x 100 FS on 1:40, swim 1:28
• 50 easy
• 2 x 100 FS on 1:35, swim 1:23 (1:20, 1:19)
• 50 easy
• 100 FS Strong (1:15)
• 100 easy
• 3 x 100 BK on 1:50, swim 1:38
• 50 easy
• 2 x 100 BK on 1:45, swim 1:33 (1:30, 1:31)
• 50 easy
• 100 BK Strong (1:25)
• 100 easy

LAP:  100m

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

Swim Down:  200m

Down Week

Borden Noon – Aerobic

Warm Up:  900m

• 200 BK
• 200 IM Drills
• 200 Pull
• 2 x 50 FS Kick
• 50 Scull
• 2 x 50 BK Kick
• 50 Scull
• 50 easy

EN-1: 1200

• 3 x 200 FS on 3:30, Pull, Swim, Pull
• 3 x 200 BK on 3:45, Swim, Pull, Swim (final BK 200 was 3:16)
• 50 easy

LAP:  100m

• 4 x (25 Sprint, 25 easy) on 1:30

Swim Down:  400m

Warm Up:  800m

• 200 swim
• 200 kick
• 200 IM
• 200 Pull

EN-1/EN-2/Recov:  800, 400, 400

• 4 x 100 BK on 1:55, swim 1:40 (act ~1:37)
• 3 x 100 BK on 1:50, swim 1:35 (act ~1:32-1:33)
• 2 x 100 BK on 1:45, swim 1:30 (act 1:27, 1:29)
• 100 BK faster … (act 1:24)
• 200 recovery

LAP:  500

• 2 x (50 FS Sprint on 1:00, 2 x 50 FS easy on 1:00) on 3:30 (act 35, 34)
• 2 x (50 BK Sprint on 1:05, 2 x 50 BK easy on 1:05) on 3:45 (act 40, 39)
• 4 x (25 Sprint, 25 easy) on 1:30 (3FS, 1BK)

Swim Down:  200m

Borden Noon – Mix session

Warm Up:  600m

EN-1: 800m

• 2 x 50 Kick
• 3 x 100 FS on 1:45, swim 1:20
• 2 x 50 Kick
• 3 x 100 BK on 1:55, swim 1:40
• 50 easy

EN-2:  600m

• 3 x 100 BK on 1:50, swim 1:35
• 50 easy
• 3 x 100 FS on 1:40, swim 1:25

LAP:  300

• 5 x (25 FS Sprint on 30, 3 x 25 easy on 30) on 2:30
• 5 x (25 BK Sprint on 45, 3 x 25 easy on 45) on 3:30
• 4 x 12.5 FS breakout + 6 strokes
• 4 x 12.5 BK breakout + 6 strokes

Swim Down:  200m

Borden Noon – Speed

Warm Up:  600m

Recovery:  300m

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

EN-2:  500m

• 5 x 50 FS on 1:00, desc 1-5 from 42sec
• 50 easy
• 5 x 50 BK on 1:05, desc 1-5 from 47sec
• 50 easy

LAP:  700m (200 recovery)

• 100 FS Fast (act 1:11)
• 100 easy
• 100 BK Fast (act 1:25)
• 100 easy
• 4 3 x (50 FS Fast on 1:00, 2 x 50 FS easy on 1:00) on 3:30
• 4 3 x (50 BK fast on 1:05, 2 x 50 BK easy on 1:05) on 3:30
• 2 x (25 FS Fast, 25 easy)
• 2 x (25 BK Fast, 25 easy)

Swim Down:  2100m

Borden Noon – Aerobic Session

Warm Up:  600m

EN-1:  1600

• 300 FS Pull – hold SC
• 200 FS – hold SC
• 3 x 100 FS on 1:45, Desc SC by 1 per 25m
• 2 x 50 FS Kick
• 300 BK Pull
• 200 BK
• 3 x 100 BK on 1:55, desc SC by 1 per 25m
• 2 x 50 BK Kick
• 100 easy

EN-2:  600

• 6 2 x 50 FS on 0:55, swim 40
• 6 2 x 50 BK on 1:00, swim 45
• 200 easy

LAP:  100

• 4 x (25 Sprint, 25 easy) on 1:30

Swim Down:  2100m

Collingwood Clippers session – Stroke Count – stroke length

Warm Up:  1200m

• 6 x 100 as:
  – 1 & 2 Drill/Swim
  – 3 & 4 Kick/Swim
  – 4 & 6 Swim/Kick
• 300 Pull on 5:30
• 300 Swim – hold SC and neg split 2nd 150

Main Set: 1100m

• 6 x 100 FS on 1:45
  – set SC on first 25m
  – decrease SC for each following 25m by 1
  (act:  ending with 16-17)
• 10 x 50 FS on 1:15
  – Odd swim easy with stroke count from the 100’s
  – Even swim Faster with SAME Stroke count

Recovery: 200m

• 50 Drag wrist
• 50 Right arm, left at side
• 50 Left arm, right at side
• 50 shoulder brushes ear

Sprint:

• 4 x (12.5m Breakout / 6 stroke sprint, easy rest of 50)
  – focus on underwater dolphin to breakout, massive power, then easy off and drop

Swim Down:  200m easy

Borden – Aerobic

Warm Up:  600m

Recovery:  400

• 25 Kick, 50 swim 25 Kick, 50 swim FS
• 50 scull
• 25 Kick, 50 swim 25 Kick, 50 swim BK
• 50 scull

EN-1:

• 200 FS Pull
• 200 FS
• 2 x 50 FS Kick
• 50 easy
• 200 BK Fins
• 200 BK
• 2 x 50 BK Kick
• 50 easy
• 3 x 100 FS on 1:40
• 50 kick
• 50 easy
• 3 x 100 BK on 1:50 (act:  1:33, 1:33, 1:31)

LAP:

• 8 x (25 Sprint, 25 easy)
  4x FS, 4x BK

Swim Down:  200m

Speed Session

Warm Up:  600m

EN-1: 400m

• 2 x 100 FS
• 2 x 100 BK

LAP/Recovery: 700m / 300m

• 4 x (50 FS Sprint, 2 x 50 easy on 1:00) on 3:30
• 100 easy
• 4 x (50 BK Sprint, 2 x 50 easy on 1:05) on 3:45
• 100 easy
• 2 x (12.5 FS Over-spin, 37.5 easy)
• 1 x (12.5 BK Over-spin, 37.5 easy)
• 100 easy
• 4 x (25 FS Sprint, 25 easy) on 1:30
• 4 x (25 BK Sprint, 25 easy) on 1:30

Swim Down:  300m

Borden Noon session – Aerobic

Warm Up:  600m

Recovery:  300m

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

EN-1:  1200m

• 2 x 50m FS (25 drill, 25 swim)
• 50 FS Kick
• 2 x 100m FS
• 50 FS Kick
• 200m FS
• 50 easy
• repeat above with different stroke (BK)

LAP:  200m

• 50 BK Fast, recover with 2 x 50 BK on 1:05
• 50 FS Fast, recover with 2 x 50 FS on 1:00
• 4 x (25 Fast, 25 easy) on 1:30

Swim Down:  200m

Collingwood Morning Session

Warm Up:  600m

• 400 reverse IM
• 200 kick

EN-1/EN-2/recovery:  2000 / 200

4 times through (reverse IM order):

• 6 x 50 – 3x drill, 3x Strong, Stronger, Strongest on 1:00 or 1:05
• 200 (focus on walls and kick)

Swim Down:  300

Warm Up:  600m

EN-1/Lap/Recovery:  600m / 300m / 400

• 3 x ( 3 x 50 FS on 1:00) #1, #2 aerobic, #3 Fast
• 200 FS Pull – count strokes
• 3 x (3 x 50 BK on 1:05) #1, #2, aerobic, #3 Fast
• 200 BK

LAP:  200m

• 50 FS for time, 100 easy
• 50 BK for time, 100 easy
• 2 x (25 FS Sprint, 25 easy) on 1:30
• 2 x (25 BK Sprint, 25 easy) on 1:30

Swim Down:  400m

Warm Up:  600m

Recovery:  300

• FS:  25 Kick, 50 Swim, 25 Kick, 50 Swim
• BK:  25 kick, 50 Swim, 25 Kick, 50 Swim

EN-1:  800

• 2 x 100 FS-IM on 2:00
• 50 Kick
• 3 x 100 BK on 1:50
• 50 Kick
• 3 x 100 FS on 1:40
• 50 Kick

LAP:  400

• 2 x (50 FS Fast, 100 easy) (act:  36, 35)
• 2 x 100 FS Pull recovery on 1:40
• 2 x (50 BK Fast, 100 easy) (act:  40, 39)

Swim Down:  400

Start of the sprint Season … end goal – Nationals in May 2016

Warm Up:  600

• 200 FS Pull
• 200 BK
• 200 IM Drill

Recov/En-1:  300/800

• 200 FS Pull – Count strokes – maintain
• 100 BK Pull
• 2 x 50 FS Kick
• 50 easy
• 3 x 100 FS on 1:40
• 2 x 50 BK Kick
• 50 easy
• 3 x 100 BK on 1:50 (act:  1:34)
• 50 easy

LAP:  400

• 2 x (50 FS Fast, 100 easy)
• 2 x (25 FS Fast, 50 easy)
• 2 x (12.5 FS Max, 37.5 easy)
• 50 easy
• 50 BK Fast, 100 easy  (act:  38)
• 25 BK Fast, 50 easy

Swim Down:  100

2 DAYS OUT

USC Pool – Aerobic Pacing Session
Gentle warm up for the shoulder (was ok)

Warm Up:  1000m

• 400 BK
• 2 x (50 BR, 50 BK)
• 200 FS-IM
• 100 FS Pull with Paddles – nice and long
• 100 FS Pull

EN-2:  500m

• 5 x 100 FS on 1:40, swim 1:30 @ 70 strokes per min
  Act 1:26, 1:28, 1;28, 1:28, 1:29

Recovery: 400m

• 100 BK
• 100 FS Paddles
• 100 BK
• 100 FS Pull Paddles

EN-2:  500m

• 5 x 100 FS on 1:40, swim 1:30 @ 70 strokes per min
  Act:  1:25, 1:29, 1:29, 1:30, 1:29

Swim Down:  500m

• 200 BK
• 200 FS Pull with variable breathing
• 100 BK

3 DAYS OUT:
Morning Cycle:

THen … To swim or not to swim …

Decided to do a pool session and see if my R shoulder was ok in ‘calm’ water.

Sunshine Coast University Pool – easy Aerobic Session – 2500m

Warm Up: 1000m

• 400 BK steady
• 2 x (50 BR, 50 BK)
• 100 FS Pull, 100 BK
• 100 FS, 100 BK

EN-1: 1100m

• 4 x (50 FS, 50 BK) on 10 sec after FS
• 100 FS Pull with Paddles
• 100 FS Pull
• 2 x 100 FS
• 3 x 100 FS on 1:40, swim @ 70 Strokes/min
  act:  1:23, 1:27, 1:28 … too fast for the first one

Swim Down:  400m

• 100 BK
• 100 FS Pull
• 100 BK
• 100 FS Pull

Shoulder ok, swimming good flat water pool technique

4 DAYS OUT

Noosa Beach – Pacing Session
Bad choice of training location – the swell wasn’t as big as last Monday, but the ocean was way more ‘messy’.
Tweaked my R shoulder trying to clear my head enough to breathe and sight.

Warm Up:  600m

Recovery:  200m

EN-2:  1000m

• 250 at 1:30/100 Pace @ 70 strokes/min
• 20 sec rest
• 250 at 1:30/100 Pace
• 300 recovery
• 250m at 1:30/100 pace
• 20 sec rest
• 250 at 1:30/100 pace

LAP:  200m

• once through – run-in sprint out and  back with 30 sec rest out deep

Swim Down:  400m

Sleeman Centre – Outdoor pool – easy session

5 DAYS OUT

Warm Up:  600m

Recovery:  400m

EN-2:  500m

• 5 x 100 FS on 1:40, swim 1:30 @ 70 strokes / min

Swim Down:  500m

Sunshine Coast University pool – Pacing Session

Warm Up:  1000m

EN-2: 800

• 8 x 100 on 1:40, swim 1:30 @ 70 strokes/min

Recovery: 300m

• 200 BK
• 100 mix
• 200 FS-IM

Swim Down:  400m

Noosa – Aerobic – flat water session

Warm Up:  600m

• over to far side of little cove

Recovery:  600m

• Back to surf club

EN-1:  1600m

• 4 x 400m

LAP:  200m

• 2 x run-in, sprint out 70m, 30 sec rest, strong in, run-out

Swim Down:  300m

Noosa Beach – Aerobic Session
Not exactly the conditions for a ‘gentle’ aerobic session. Wind was very strong from the North.
The swell was big and the shore breaks were spread over a big zone.
It was quite a blast heading out to Little Cove swimming up and over such huge swell. Naturally faster coming back.
Swimming cross swell to the groin and back was a bit harder … but lots of that could be part of both the 1000 and tri 1500.
Missed the out leg of the first run-in.

Warm Up:  600m

• Out towards Little Cove mid beach and back 100m

Recovery:  300m

• Back to Surf Club beach

EN-1:  1600m

• 4 x 400m
  130m out from beach
  to Rock Groin and back
  to Rock Groin

LAP:  200m

• 2 x Run in, 100m out rest 100m back run out rest

Swim Down:  400m

• Back to Surf club

Open Water Race Pace Session – Full Race simulation – Noosa Beach

Warm Up:  1000m

Race Pace:  1000m  – Time as a separate session

• Start at rock groin end
• Run in
• Swim out 150, over 200, in 150
• Run out and 30m on beach
• Run in
• Swim out 100m, over 200m in 200m
• Run out and up beach
  I’ll be thrilled if the Garmin was accurate on this Race Sim – I think the actual distance might be a bit less … but all in the right ballpark.

Recovery:  500m

• easy swim, mix back

Swim Down:  400m

Open Water Aerobic Session at Noosa Beach
Great conditions – ESE wind – so in the lee of the headline
decent swell and a dumping shore break
22C

Warm Up:  600m

EN-1:  1800m

• 3 x 500m segments
• 300 m segment long and smooth

LAP:  300m

• 3 times through:
  – run in off the beach
  – swim out through the waves to approx. 75m
  – 30 sec rest
  – swim back through the waves
  – run up the beach
  – 90 sec rest

Swim Down:  400m

Quality Session – LC at Commonwealth Games Pool – Sleeman Aquatic Centre Brisbane

Hey FINALLY!!! An indoor pool kept at a reasonable temperature for training!
What a novel concept!

Warm Up:  1000m

EN-2: 1900

• 50    on 1:00,   swim 0:45
• 50    on 1:00,   swim 0:45 
• 100 on 2:00,   swim 1:30
• 150 on 3:00,   swim 2:15 
• 200 on 4:00,   swim 3:00 
• 250 on 5:00,   swim 3:45 
• 300 on 6:00,   swim 4:30
• 800                   swim 12:00 

Recovery:  400m

• 200 BK
• 100 FS
• 100 BK

LAP:  150m / 150 Recovery

• 3 x 50 FS Sprint, 50 recovery

Swim Down:  500m

Aerobic Session – Noosa Beach

Warm Up:  600m – to Little Cove

EN-1:  1800m

• 3 x 600m

Recovery:  300m

Power:  300m

• 3 x [ – Run In – Work through waves to approx. 75m – 30 sec rest – Swim Back to Beach with waves – Run out – recovery 1-2 min]

Swim Down:  300m

University of Sunshine Coast Pool – Race Pace session

Warm Up:  600m

EN-1:  800m

• 200 FS Pull on 3:15
• 200 BK on 15 sec
• 200 FS on 3:15
• 200 FS-IM

Race Pace:  900m

• 200 FS Fast on 3:15, swim 2:55 (act:  2:55)
• 300 FS Strong on 5:00, swim 4:30 or under (act:  4:31)
• Out at shallow end – run around to deep end – dive in – 50 BK Fast (strong kick)
• 200 FS Strong on 3:15, swim 3:00 or under (act:  3:03)
• 200 FS Strong, swim 3:00 or under (act:  3:03)
• Out at shallow end – run aound to deep end to finish

Recovery:  400m

• 400 BK

LAP:  150m (150 recovery)

• 3 x 50 (FS Sprint, 50 recovery)

Swim Down:  300m+ (act: 400m)

HR too high in AM – tired – headache – cancelled swim session

Noosa Beach – Aerobic / Recovery Session

Warm Up:  600m

• Easy swim to Little Cove

Recovery:

• Easy swim back to Surf Club

EN-1:  400m

• Swim to Rock Groin

Power:  200m

• 2 x (Run-In – Strong to 70m – 60 sec rest – Strong Out – Run Out)

Swim Down:  400m

• Easy swim back to Surf Club

Race Pace Session – Uni Sunshine Coast Pool

Warm Up:  600m

EN-1:  400m

• 200 FS Pull on 3:15
• 200 FS-IM

Race Pace:  700m

• 200 FS Fast on 3:15, swim 2:55
• 300 FS Strong on 5:00, swim 4:30 or under
• 2 x 50 BK Strong with front dive – and get out at far end
• 200 FS Strong, swim 3:00 or under

Recovery:  200m

• 200 BK

LAP:  150m

• 3 x 50 (FS Sprint, 50 recovery)

Swim Down:  300m

Noosa Ocean – Aerobic Session

Warm Up:  600m

EN-1:  1800m

• 3 x 500m
• 300m

Power:  300m

• 6 x [
  – Run In
  – Work through waves to approx. 75m
  – 30 sec rest
  – Swim Back to Beach with waves
  – Run out
  – recovery 1-2 min]

Swim Down:  300m

Quality Session – LC at …

Warm Up:  600m

EN-1:  500m

• 200 FS Pull
• 100 BK
• 200 FS-IM

EN-2: 1000

• 50    on 1:00,   swim 0:43 
• 100 on 2:00,   swim 1:26 
• 150 on 3:00,   swim 2:09 
• 200 on 4:00,   swim 2:52 
• 250 on 5:00,   swim 3:35 
• 300 on 6:00,   swim 4:18 

Race Pace / Time Trial:  800m

• 800,                  swim 11:28 

Recovery:  400m

LAP:  200m

• 4 x 50 FS Sprint, 50 recovery

Power:  100m

• 8 x blast start, easy rest of 50

Swim Down:  300m

Aerobic Noosa Open Water session

I had the Garmin set for WU … 5 x 300 on 1:00 rest and the SD … but couldn’t hear or feel the ends of the 300m repeats … the path looks a little funny in places …

Race Pace Session – University of the Sunshine Coast Pool

Warm Up:  600m

EN-1:  500m

• 200 FS Pull on 3:15, swim 3:00 (new paddles – great!)
• 100 BK on 2:00, swim 1:45
• 200 FS-IM

EN-2:  250m

• 4 x 50 FS on 1:00, swim 40

Race Pace:  850m

• 100 FS Fast on 1:45, swim <1:25
• 100 FS Hold on 1:45, swim 1:27
• 300 FS on 4:45, swim 4:20 (act:  4:38)
• 50 BK Fast – no rest
• 100 FS Recover on 15 sec
• 200 FS, swim <2:55 (act:  3:02)

Recovery:  300m

• 300 BK Fins

LAP:  200m

• 4 x 50 FS Sprint, 100 recovery
  Sprint <40 (act:  36-37)

Swim Down:  300m

Noosa Beach – Aerobic session
22C – too warm in the 5mm sleeveless wetsuit
calm with a small swell

Enter at the Groin – M pattern to Surf Club

Surf Club to Hidden Beach and back

Surf Club to Groin

3 x surf entry/exit

total 2400m

First Session Down Under – Tues 6-Oct-2015
Aerobic LC pool session – Cotton Tree pool – ASAP after landing

Warm Up:  600m

EN-1:  1200m

• 200 FS Pull on 3:15, swim 3:00
• 200 BK on 15sec
• 200 FS-IM on 15 sec
• 6 x 100 FS on 1:45, swim 1:30
  1-3 Pull
  4-6 Swim

EN-2:  400m

• 4 x 100 FS on 1:40, swim 1:25
  using 70 strokes/min

LAP:  200m

• 2 x (50 FS Sprint, 100 recovery)
• 4 x (25 FS Sprint, 25 recovery)

Swim Down:  300m+

Last workout before flying.
Clippers Masters session (with some stroke rate work with Cliff)

Warm Up:  600m

EN-1:  1000m

• 2 x 200 FS Pull on 3:15
• 100 BK on 2:00
• 2 x 200 FS on 3:15

Recovery:  200m

EN-2:  750m

• 4 x 50 FS on 1:00, descend … increase stroke rate
• 3 x 50 FS on 1:00, descend … increase stroke rate
• 200 FS at 35 cycles/min or 70 strokes/min
  HR >170
• 50 easy
• 200 FS at 33 cycles/min or 66 strokes/min
  HR 150
  aim for 35 cycles/min over he next few weeks in openwater

Swim Down:  500m

Recovery 1/2 week … reduced volume to 60%

Warm Up:  600m

EN-1:  500m

• 3 x 100 FS Pull on 1:45
• 2 x 10 FS on 1:45

Race Pace:  500m

• Wade through
• 200 FS Strong on 3:00, swim 2:50 (act:  2:50)
• 300 FS Strong, swim 4:20 (act:  4:16)
• Wade through and around

Recovery:  300

• 200 BK Fins
• 100 BK

LAP:  150m

• 50 FS Sprint, 100 recovery
• 4 x (25 FS Sprint, 25 easy)

Power:  50m

• 50 FS, wade through loop, 50 FS

Swim Down:  300m

Borden Noon – Pacing Session

Warm Up:  600m

EN-1:  600m

• 200 FS Pull
• 200 BK
• 200 FS-IM

EN-2 FS PACING: 1050m

• 50    on 1:00,   swim 0:43 (act 41)
• 100 on 2:00,   swim 1:26 (act 1:27)
• 200 on 4:00,   swim 2:52 (act 2:53)
• 300 on 6:00,   swim 4:18 (act 4:15)
• 400,                  swim 5:44 (act 5:43)

Recovery:  300m

• 200 BK Fins
• 100 BK

LAP:  200m

• 2 x (50 FS Sprint, 50 easy)
• 4 x (25 FS Sprint, 25 easy)

Power:  50m

• 50 FS, wade pool run, 50 FS … 2:29

Swim Down:  300m

Borden Noon – Aerobic Session

Warm Up:  600m

EN-1:  1200m / Kick:  300

• 2 x 200 FS Pull on 3:15, swim 3:00
• 2 x 50 Fin Kick
• 2 x 200 FS Fins on 3:15, swim 3:00
• 2 x 50 Fin Kick
• 2 x 200 FS on 3:15, swim 3:00
• 2 x 50 Fin Kick

Recovery:  300m

• 200 BK Fins
• 100 BK

LAP:  150m

• 50 FS Sprint, 100 recovery
• 4 x (25 FS Sprint, 50 recovery)

Power:  50m

• 2 x (50 FS – wade pool criss-cross – 50 FS)
  2:25 and 2:20

Swim Down:  300m

Monday – Race-Pace Focus

Warm Up:  600m

EN-1:  600m

• 200 FS Pull
• 200 BK
• 200 FS-IM

Race-Pace:  900m

• Water Run – Shallow to Deep
• 200 FS Strong on 3:00, swim 2:50 (act:  2:51)
• 300 FS Strong, aim for 4:20 (act:  4:29)
• Water Run – Deep to Shallow, around, Shallow to Deep
• 100 FS Recover on 15 sec, swim 1:30 (act:  1:28)
• 300 FS Strong, swim <4:25 (act:  4:30)
• Water Run – Deep to Shallow

Recovery:  200m

• 200 BK Fins

LAP:  200m

• 50 FS Sprint, 100 recovery
• 3 x (25 FS Sprint, 50 recovery)

Power:  100m

• 50 FS – Water Run – Deep to Shallow, around, Shallow to Deep – 50 FS

Swim Down:  300m

Borden Noon – Quality Pacing

Warm Up:  600m

EN-1:  500m

• 100 FS Pull
• 2 x 100 BK
• 2 x 100 FS-IM

EN-2:  300m

• 6 x 50 on 1:15 with Stroke Rates:
  71, 72, 73, 74, 75, 76

Race Pace: 800

• 8 x 100 FS on 2:00
  1-3 and 5-7 swim 1:26
  4 and 8 swim 1:22 or under

Recovery:  300m

• 300 BK Fins

LAP:  100

• 50 FS Sprint, 100 recovery
• 2 x 25 FS Sprint, 50 recovery

Power:  50

• 50 FS, wade pool loop/criss-cross, 50 FS

Swim Down: 300

Borden Noon – Aerobic session … after two days off to try to reverse being Over-Trained

Warm Up:  600m

EN-1 / Kick:  1600 / 300m

• 400 FS Pull with Paddles on 30 sec
• 2 x 50 Kick on 15 sec
• 400 FS on 30 sec
• 2 x 50 Fin Kick on 15 sec
• 2 x 200 FS on 3:30, swim 3:00+
• 2 x 50 Kick on 15 sec
• 8 x 50 FS on 1:15,  use Temp Pro to dial in Stroke Rate
  Stroke Rates:
  68 – 42.2 20.3 + 22  SW
  68 – 41.2 20.6 + 20.5  SW
  70 – 40.0 20.2 + 19.8  SW
  ** 72 – 39.5 18.8 + 20.7  SW 30 Strokes 21
  ** 74 – 38.9 19.5+ 19.4  SW 30 S 21
  ** 76 – 38.8 19.1 + 19.7  SW 30 S 21
  78 – 39.5 19.6 + 19.9
  80

Recovery:  300m

• 150 BK Fins
• 150 BK

LAP:  200m

• 2 x (50 FS Sprint, 100 recovery)
• 4 x (25 FS Sprint, 50 recovery)

Power:  100m

• 4 x mid-pool to wall Blast from float
• 50 swim, wade pool loop with criss-cross, 50 swim

Swim Down:  300m

Borden Noon – Aerobic session

Warm Up:  600m

EN-1 / Kick:  1800 / 300m

• 400 FS Pull with Paddles on 30 sec
• 2 x 50 Kick on 15 sec
• 400 FS on 30 sec
• 2 x 50 Fin Kick on 15 sec
• 2 x 200 FS on 3:15, swim 3:00
• 2 x 50 Kick on 15 sec
• 6 x 100 FS on 1:40, swim 1:30

Recovery:  300m

• 150 BK Fins
• 150 BK

LAP:  200m

• 2 x (50 FS Sprint, 100 recovery)
• 4 x (25 FS Sprint, 50 recovery)

Power:  100m

• 4 x mid-pool to wall Blast from float
• 50 swim, wade pool loop with criss-cross

Swim Down:  300m

First session of the Race Preparation Phase

Monday – Race-Pace Focus + weights

Warm Up:  600m

EN-1:  500m

• 100 FS Pull
• 2 x 100 BK
• 2 x 100 FS-IM

Race-Pace:  800m

• Water Run – Shallow to Deep
• 200 FS Fast on 3:00 (act 2:42)
• 300 FS Strong, aim for 4:20 (act 4:24)
• Water Run – Deep to Shallow, around, Shallow to Deep
• 100 FS Recover on 1:40 (1:28)
• 200 FS Strong, aim for 2:55 (2:59)
• Water Run – Deep to Shallow

Recovery:  300m

• 200 BK Fins
• 100 BK

LAP:  200m

• 2 1 x (50 FS Sprint, 100 recovery)
• 4 2 x (25 FS Sprint, 50 recovery)

Power:  100m

• 2 1 x [
  – 50 FS
  – Water Run – Deep to Shallow, around, Shallow to Deep
  – 50 FS ]

Swim Down:  300m

Borden Noon – Pacing session

Warm Up:  600m

EN-1:  500

• 100 FS Pull
• 100 BK
• 100 FS IM
• 4 x 50 FS on 1:00, swim 43

EN-2 FS PACING: 1800m

• 50    on 1:00,   swim 0:43 
• 100 on 2:00,   swim 1:26 
• 150 on 3:00,   swim 2:09 
• 200 on 4:00,   swim 2:52 
• 250 on 5:00,   swim 3:35 
• 300 on 6:00,   swim 4:18 
• 350 on 7:00,   swim 5:01  – cut this one if necessary
• 400,                  swim 5:44 

Recovery: 400

• 50 Scull
• 200 BK
• 50 Scull
• 100 BK

Swim Down:  300m

Desperately needed rest day

Mixed Aerobic & Speed session

Warm Up:  600m

Recovery:  200

• 200 BK Fins

Kick:  200m

• 2 x 50 FS Kick on 15 sec
• 4 x 25 FS Kick on 15 sec

EN-1:  600m

• 300 FS Pull on 4:45
• 300 FS

LAP:  200m

• 75 Sprint, 125 Recovery
• 50 Sprint, 100 Recovery
• 3 x (25 FS Sprint, 50 recovery)

Power:  100m

• 2 x (50 swim – twice through shallow pool wade – 50 swim)

Swim Down:  300m

Race Pace Session

Warm Up:  800m

EN-1:  300m

• 3 x 100 FS on 1:45, swim 1:27
• 50 easy

Race Pace:  700m

• Wade through Shallow Pool
• 200m FS Fast on 3:00, swim 2:45 (act 2:40)
• 300m FS Hold, swim 4:30 (act 250m in 3:25)
• Out on Deck – wade through shallow pool out circle and back through
• 2 x 100 FS on 1:40, Descend (eg 1:30, 1:27) (act 1:27, 1:25)

EN-3:  300m

• 6 x 50m FS on 50 sec, swim 37 (act all 37 except last at 38)

Recovery: 500m

• 200 BK Fins
• 50 Kick
• 2 x 100 BK
• 50 Kick

Mid-Race Run Sim:

• 2 x (50 swim, shallow pool wade out/around/in, 50 swim)

Swim Down:  300m

Recovery Week

Aerobic Session + Weights

Warm Up:  600m

Kick: 200m

• 2 x 50 Kick on 15 sec
• 4 x 25 Kick on 15 sec

EN-1:  1000

• 5 x 200m on 3:15
  FS Fins, FS Full, FS Pull, FS Full, BK

LAP:  200

• 2 x (50 Sprint, 100 recovery)
• 4 x (25 Sprint, 50 recovery)

Power:  100

• 8 x mid-pool to Wall blast from float

Swim Down:  300

Crappy end to the Ontario Swim/Bike Triathlon Race season

Strong winds, rough Lake Simcoe  – cancelled the Georgina Swim

Swim/Bike because a 20km (-) bike race. Going hypothermic before it started.

29.4 avg

Borden Noon – Recovery Swim

Warm Up:  600m

Recovery:  500

• 50 FS Kick
• 200 FS Fins
• 50 Kick
• 200 BK Fins

EN-1:  1100

• 50 FS Kick
• 100 FS Pull
• 50 Scull
• 2 x 100 FS
• 3 x 50 FS
• 50 BK Kick
• 100 BK Pull
• 50 Scull
• 2 x 100 BK
• 3 x 50 BK

LAP:  100

• 4 2 x (25 Fast, 50 recovery)

Power:  100

• 8 x mid-pool to wall Blast

Swim Down:  300

Quality – Pacing Session – Borden

Warm Up:  600m

EN-1:  800

• 200 FS Pull
• 2 x 100 BK
• 2 x 100 FS IM
• 4 x 50 FS on 1:00, swim 43

EN-2 FS PACING: 1800m

• 50    on 1:00,   swim 0:43 
• 100 on 2:00,   swim 1:26 
• 150 on 3:00,   swim 2:09 
• 200 on 4:00,   swim 2:52 
• 250 on 5:00,   swim 3:35 
• 300 on 6:00,   swim 4:18 
• 350 on 7:00,   swim 5:01 
• 400,                  swim 5:44 

Recovery: 400

• 50 Scull
• 200 BK
• 50 Scull
• 100 BK

Swim Down:  300m

Aerobic Session – Borden

Warm Up:  600m

Kick:  300

• 6 x 50 fin Kick on 1:00

EN-1:  1200

• 300 FS Pull on 5:00, swim 4:35
• 3 x 100 BK on 1:55, swim 1:40
• 300 FS on 5:00, swim 4:35
• 3 x 100 FS-IM on 1:50, swim 1:35

EN-2:  700

• 3 x 200 FS on 3:15, swim 2:55 (act:  2:53, 2:53, 2:50)
• 100 FS, swim 1:25 (act:  1:20)
• 100 recovery (2 x 50 fin kick)

EN-3:  250

• 5 x 50 FS on 50 sec, swim 37-38 (act:  36, 36, 37, 37, 38)

LAP:  300

• 4 x (50 FS Sprint, 100 recovery) on 3:00
• 4 x (25 FS Sprint, 50 recovery) on 2:00

Power:  50

• 4 x 12.5m mid-pool to wall blast from float

Swim Down:  300

Back at Borden Noon swim after 3 week closure

Speed session

Warm Up:  600m

Kick:  300m

• 6 x 50 Kick

EN-1:  800m

• 4 x 50 FS Paddles Pull
• 2 x 100 FS
• 2 x 100 BK
• 2 x 100 FS-IM

EN-3:  500m

• 5 x 100 FS on 1:40, swim <1:22 (act:  1:16, 1:18, 1:18, 1:18, 1:18)
• 50 recovery

LAP: 400m (800 Recovery)

• 6 3 x (50 Sprint, 100 recovery) (act:  all 34sec)
• 4 x (25 Sprint, 50 recovery)

Power:  100

• 8 x mid-pool to wall blast

Swim Down:  300m

Open Water Aerobic Session

Open Water – Wasaga Beach

Same as next day Monday – only calmer … and GPS was messed up (in UltraTrack mode)

2500m

Guelph II Swim Bike triathlon race

750m swim
30km Bike

Spence Lake Open Water Swim

Six crossings – GPS messed up … but approx. 2300m

East Bayfield 11am – Pacing session

Warm Up: 400m

Kick: 300m

• 100 FS Kick
• 2 x 50 BK Kick
• 2 x 50 FS Kick

EN-1: 1000

• 4 x 100 BK on 1:55
• 4 x 100 FS-IM on 1:50
• 4 x 50 FS on 1:00, swim 42

EN-2 FS PACING: 1800m
Very tough swim from 200 onward – pool way too hot

• 50    on 1:00,   swim 0:42 0:42
• 100 on 2:00,   swim 1:24  1:26
• 150 on 3:00,   swim 2:06  2:12
• 200 on 4:00,   swim 2:48  2:52
• 250 on 5:00,   swim 3:30  3:36
• 300 on 6:00,   swim 4:12  4:26
• 350 on 7:00,   swim 4:54  5:13
• 400,                  swim 5:36  6:01

Recovery: 400

• 50 Scull
• 200 BK
• 50 Scull
• 100 BK

Swim Down:  300m

Collingwood 7am – Speed Session
Not good at all – very flat

Warm Up:  800m

EN-1:  500m

• 3 x 100 FS-IM on 1:50
• 2 x 100 BK on 1:55

EN-3:  400m

• 4 x 100 FS on 1:35, swim <1:22
  (act:  1:22, 1:24, 1:24, 1:25 … not good)

LAP:  600m (1200 recovery)

• 9 x (50 FS Sprint, 100 recovery)
  (act:  37, 37, 37, 37, 37, 38, 38, 37, 36)
• 6 x (25 FS Sprint, 50 recovery)
  (act:  17-18)

Power:  100m

• 8 x mid-pool to wall Blast from float

Swim Down:  300

Barrie 11am Aerobic Session – Max Volume Week 1/2

Warm Up:  800m

Kick:  300m

• 3 x 50 BK Kick
• 3 x 50 FS Kick

EN-1: 1200m

• 3 x 100 BK
• 3 x 100 FS-IM
• 3 x 100 FS Pull
• 3 x 100 FS

EN-2:  700

• 3 x 200 FS on 3:10, swim 2:50 (act 2:48, 2:50, 2:49)
• 100 FS, swim <1:25 (act 1:22)

LAP:  100

• 4 x (25 Sprint FS, 50 recovery)

Power:  50

• 4 x mid-pool to wall Flat start blast

Swim Down:  300

Wasaga Beach Olympic Triathlon Swim/Bike Event

Collingwood 7am – short Speed Session – shortened further by less and 1.5hr Collingwood practice

Warm Up:  800m

Recovery:  500m

• 25 Kick BK, 50 BK, 25 Kick BK, 50 BK, 100 BK
• 25 Kick FS, 50 FS, 25 Kick FS, 50 FS, 100 FS

LAP:  400 (800 Recovery)

• 5 x (50 FS Sprint, 100 recovery)
• 6 x (25 FS Sprint, 50 recovery)

Power:  50

• 4 x mid-pool to wall blast

Swim Down:  300m

Collingwood 7am – Pacing Session

Warm Up:  600m

EN-1/Kick:  400 / 200

• 2 x 50 BK Kick
• 2 x 100 FS IM
• 2 x 50 FS Kick
• 4 x 50 FS on 1:00, swim 41 (Act:  40.6, 40.7, 41.1, 41.5)

EN-2 FS PACING: 1800m
This set was a bit of a mess.
Watch restart didn’t work for the first 100, so I started again.
For the 250m repeat, after 50m a lovely old bitty was standing in my lane. So I stopped and restarted the 250
From then on, I wasn’t able to hold 41 pace.
Last 400 was Pull.

• 50    on 1:00,   swim 0:41  40.5
• 100 on 2:00,   swim 1:22  1:22.9
• 150 on 3:00,   swim 2:03  2:04.4
• 200 on 4:00,   swim 2:44 2:46.2
• 250 on 5:00,   swim 3:25  3:30
• 300 on 6:00,   swim 4:06  4:21.7
• 350 on 7:00,   swim 4:47  5:10.8
• 400,                  swim 5:28  5:52.7

Recovery: 400

• 50 Scull
• 200 BK
• 50 Scull
• 100 BK

Swim Down:  300m

Borden Outdoor

Recovery Swim:  1600m

Weight Session

Collingwood 7:30am

Warm Up:  600m

Kick:  300

• 3 x 50 FS Kick/roll drill
• 3 x 50 BK Kick

EN-1:  1200

• 12 x 100 FS on 1:40, swim 1:25
• 200 BK recovery

LAP:  100

• 4 x (25 Sprint FS, 50 recovery)

Power:  50

• 4 x 12.5m mid-pool to wall blast from float

Swim Down:  300

Wasaga Beach

Even with one-second logging and GPS + Glonass – the watch’s shortcomings on position accuracy are highlighted by the jaggy plot.

Barrie 9:30am – Pacing Session

Warm Up:  600m

EN-1/Kick:  400 / 300

• 3 x 50 BK Kick
• 2 x 100 FS IM
• 3 x 50 FS Kick
• 4 x 50 FS on 1:00, swim 43

EN-2 FS PACING: 1800m

• 50    on 1:00,   swim 0:43  0:42
• 100 on 2:00,   swim 1:26  1:27
• 150 on 3:00,   swim 2:09  2:08
• 200 on 4:00,   swim 2:52  2:50
• 250 on 5:00,   swim 3:35  3:35
• 300 on 6:00,   swim 4:18  4:18
• 350 on 7:00,   swim 5:01  5:00 (tough)
• 400,                  swim 5:44  5:55  (way overheated – pool 85F+)

Recovery: 400

• 50 Scull
• 200 BK
• 50 Scull
• 100 BK

Swim Down:  300m

Biking the Wasaga Olympic Triathlon course with Brent and Michelle Juffermans:

BLOODY HELL!!
NO NOTICE GIVEN – that the Collingwood Centennial Pool would be closed all day for a private Cross-Fit Booking!
Too late to get to the early morning Barrie or Wasaga Session.
Would it have been too difficult to put up a sign yesterday … or the day before that … or even the day before that … or post something on the web site … anything?

Collingwood 7am – Pacing Session

Warm Up:  600m

EN-1/Kick:  400 / 300

• 3 x 50 BK Kick
• 2 x 100 FS IM
• 3 x 50 FS Kick
• 4 x 50 FS on 1:00, swim 43

EN-2 FS PACING: 1800m

• 50    on 1:00,   swim 0:43
• 100 on 2:00,   swim 1:26
• 150 on 3:00,   swim 2:09
• 200 on 4:00,   swim 2:52
• 250 on 5:00,   swim 3:35
• 300 on 6:00,   swim 4:18
• 350 on 7:00,   swim 5:01
• 400,                  swim 5:44

Recovery: 400

• 50 Scull
• 200 BK
• 50 Scull
• 100 BK

Swim Down:  300m

Collingwood 7:30am

Warm Up:  400m

EN-1:  800m

• 4 x 100 BK on 1:55, swam 1:40
• 4 x 100 FS-IM on 1:55, swam 1:35
  (use 1:50 pace time next)

EN-3:  600m (100 Recovery)

• 3 x 200 FS on 3:15, swim 2:45 or under
  (act:  2:44, 2:50, 2:48)
• 100 recovery

LAP:  400 (800 Recovery)

• 5 x (50 FS Sprint, 100 recovery) (most 35, two at 34)
• 6 x (25 FS Sprint, 50 recovery) (most about 16)

Power:  100

• 8 x mid-pool to wall blast

Swim Down:  300m

Borden Noon – Recovery swim + weights

Warm Up:  400m

Recovery/EN-1 Mix/Kick:  1400

Collingwood 7am

Warm Up:  400m

Kick:  200m

• 100 FS Kick
• 2 x 50 FS Kick

EN-1:  1200m

• 6 x 100 BK on 2:00, swim 1:45
  (difficult to swim faster on BK without the deep end flags – makes no sense to take on that risk Collingwood!)
• 6 x 100 IM on 1:55 (FS-IM)

EN-2:  800m (and 100 recovery)

• 4 x 200 FS on 3:10, swim 2:50-2:55
  (2x FS Pull on3:05, swimming 2:45 and
  2 x FS on 3:10, swimming 2:50)
• 100 recovery

EN-3:  600m (and 100 Recovery)

• 6 x 100 FS on 1:35, swim <1:24
  (first time on 1:35 this season … 1:20, 1:23, 1:23, 1:24, 1:24, 1:25)
• 100 recovery

LAP:  250m (and 500 Recovery)

• 3 x (50 FS Sprint, 100 recovery) (all ~35 sec)
• 4 x (25 FS Sprint, 50 recovery) (all ~17 sec)

Swim Down:  300m

(Total – 4450m)

Collingwood Noon – 1 hr session – Recovery Swim from Triathlon Swim Bike

!! No Backstroke Flags in the Deep End !!!

Warm Up:  400m

Recovery:  1000

• 50 Kick
• 200 FS Pull
• 50 Kick
• 200 FS Fins
• 50 Kick
• 200 FS
• 50 Kick
• 200 BK

EN-1:  800

• 8 x 100 FS on 1:45, swim 1:28 (act 1:25-1:28)

LAP:  100

• 4 x (25 FS Sprint, 50 recovery) (act ~16)

Swim Down:  200

Orillia Sprint Triathlon – Swim / Bike Race

Wasaga Beach Open Water

• WU 600
• EN-2 3 x 300m
• SD 270

Last day for over 3 weeks at Borden Main Pool – closed for maintenance

Warm Up:  400

EN-1:  1000

• 3 x 100 BK on 1:50, swim 1:35
• 3 x 100 IM as FS-BK-BR-FS on 2:00
• 4 x 100 FS on 1:45

EN-2:  600

• 6 x 100 FS on 1:40, swim 1:25
  (act:  1:21, 1:23, 1:22, 1:22, 1:21, 1:21) … good

LAP:  500

• 7 3 x (50 FS Sprint, 100 50 Hold Stroke)
• 6 3 x (25 FS Sprint, 25 recovery)

Power:  100

• 4 x mid pool to wall blast
• 4 x mid pool blast turn

Swim Down:  200m

Long Aerobic session

Warm Up:  400m

EN-1/2/Kick mix: 1200 / 600 / 300

• 2 x 200 FS Fins on 3:15, swim 3:00
• 200 FS @ EN-2 swim 2:55 (act 2:52)
• 2 x 50 Kick
• 2 x 200 FS Pull on 3:15, swim 3:00
• 200 FS @ EN-2 swim 2:55 (act 2:52)
• 2 x 50 Kick
• 2 x 200 FS on 3:15, swim 3:00
• 200 FS @ EN-2 swim 2:55 (act 2:49)
• 2 x 50 Kick

EN-2: 500

• 300 FS swim 4:25, on 4:45 (act 4:18)
• 200 FS (act 2:44)

LAP:  300

• 6 x (50 FS Strong, 100 Hold Stroke)

Swim Down:  200

Warm Up:  400m

EN-1 / Kick: 1100/300

• 3 x 200 FS (Fins, Pull, swim)
• 2 x 50 Kick
• 5 x 100 FS on 1:45, swim 1:28
  … (act all 1:29 … and tough)
• 2 x 50 Kick
• 50 recovery

EN-2:  500m

• 5 x 100 FS on 1:40, swim 1:25
  … (act 1:18, 1:25, 1:24, 1:24, 1:24)
• 2 x 50 Kick

EN-3:  500m

• 5 x 100 FS on 1:40, swim 1:20
  … (act 1:18, 1:19, 1:19, 1:18, 1:18)
• 100 BK recovery

LAP:  200m

• 4 x (50 FS Fast, 100 hold)

Swim Down:  200

Recovery Session post USMS Nationals

Warm Up:  500m

Recovery: 800

• 50 Kick
• 200 FS Pull
• 50 Kick
• 200 FS Fins
• 50 Kick
• 200 FS
• 50 Kick

EN-1:  900m

• 300 FS Pull
• 2 x 150 BK
• 3 x 100 FS

Swim Down:  200m

100 Backstroke

400 Freestyle

50 Backstroke

50 Freestyle

200 Backstroke

800 Freestyle

Travel day to Geneva Ohio for US Long Course Nationals

Swim on arrival at the Spire Institute – get a little feel for the 50m pool

Borden Noon – Two days out from US LC Nationals

Warm Up:  400m

Recovery: 600

• 3 x (50 Kick, 50 swim, 50 Kick, 50 Swim)

EN-1:  1200

• 200 FS Pull
• 200 FS
• 2 x 100 FS
• 200 BK
• 2 x 100 BK (1:35, 1:38)
• 4 x 50 BK

EN-2:  400

• 4 x 100 FS on 1:40, swim 1:25 (1:24, 1:23, 1:22, 1:23)

LAP:  100

• 4 x (25 Sprint, 25 easy)

Swim Down:  200+

Collingwood Noon – Only 1hr

Warm Up:  400m

Kick:  300m

• 6 x 50 Kick

EN-1:  1000m

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

EN-2:  400m

• 4 x 50 BK on 1:00, swim 45
• 4 x 50 FS on 1:00, swim 40

LAP:  100m

• 4 x (25 Sprint, 25 FS) on 1:30

Swim Down:  200m

Barrie Kempenfest 2km Open Water Swim

Wasaga Beach Swim – Open Water

Garmin Connect.

Borden Noon – no strong push-offs or turns

Warm Up:  400m

Recovery:  300m

• 50 Kick
• 200 FS
• 50 Kick

EN-1: 1600

• 100 FS
• 200 FS
• 300 FS Pull
• 400 FS
• 300 FS Fins
• 200 FS
• 100 FS

EN-3:  400m

• 5 x 100 FS on 1:40, swim 1:25 (1:25, 1:25, 1:25, 1:23, 1:22)

Swim Down:  200m

Borden Noon – back and hip still an issue

Warm Up:  400m

Kick:  400

• 4 x 50 Fin kick
• 4 x 50 kick

EN-1:  1000m

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

EN-3: 600

• 3 x 200 FS on 3:30, swim 2:50- (2:45, 2:47, 2:48)
• 100 recovery

LAP:  200

• 50 FS Sprint, 50 recovery
• 2 x (25 FS Sprint 25 recovery)
• 25 FS Sprint Kick, 25 easy
• 50 BK Sprint, 50 recovery
• 2 1 x (25 BK Sprint 25 recovery)
• 25 BK Kick Sprint, 25 easy

Power:  100m

• 4 x BK Blast Start
• 4 x FS Dive Breakout

Swim Down:  200+

Borden Noon – Back/hip slightly better – could swim aerobic

Warm Up:  400m

Recovery: 500m

• 50 Kick
• 2 x 200 FS
• 50 Kick

EN-1:  1600

• 400 FS Pull
• 200 FS
• 200 BK
• 400 FS
• 200 FS
• 200 mix of kick and swim (BK was painful)

EN-2:  500m

• 4 x 100 FS on 1:45, swim 1:25 (NOT)

Swim down:  200m

Borden Noon – failed session – back and hip too painful

Warm Up:  400m

Easy swim/kick maybe 500m

Kick:  400m

• 100 BK Kick
• 2 x 50 BK Kick
• 100 FS Kick
• 2 x 50 FS Kick

EN-1:  1000m

• 200 BK
• 200 FS
• 3 x 100 BK
• 3 x 100 IM

EN-3:  600m

• 3 x 200 FS on 3:30
• 100 recovery

LAP:  200m

• 4 x (25 BK Sprint, 25 easy)
• 4 x (25 FS Sprint, 25 easy)

Power:  100m

• 4 x BK Blast start
• 4 x FS Dive/Breakout

Swim Down:  200m

Brutally tired – missed session

Borden Noon

Warm Up:  400m

EN-1 / Kick:  900m / 350

• 3 x 50 FS kick
• 200 FS Pull
• 2 x 100 FS
• 3 x 50 BK Kick
• 200 BK
• 2 x 100 BK
• 50 BR Kick
• 100 FS-IM

EN-2:  500m

• 5 x 100 BK on 2:00, swim 1:30
  50 easy

LAP / LAP Kick:  250m /50

• 50 BK Sprint
  150 recovery
• 3 x (25 BK Sprint, 25 easy)
• 25 BK Kick Sprint, 25 easy
• 50 FS Sprint
  150 recovery
• 3 x (25 FS Sprint, 25 easy)
• 25 FS Sprint Kick, 25 easy)

Power:  100

• 4 x Blast BK Start
• 4 x FS Dive Breakout

Swim Down:  200

Borden Noon – long FS session + weights

Warm Up:  400m

Recovery:  250m

• 50 easy kick
• 200 FS

EN-1:  1600

• 400 FS, aim for 6:00 (act 5:59)
• 300 FS Pull on 4:45 swim 4:30 (act 4:28)
  100 FS swim 1:28
• 2 x 200 FS (1x Pull) on 3:15, swim 2:55 (act 2:58, 2:59)
• 4 x 100 FS Fins on 1:45, swim 1:28

EN-2:  400

• 4 x 100 FS on 1:40, swim 1:25 (all 1:24-1:25)
• 150 recovery

EN-3:  500 400

• 10 8 x 50 FS on 60 sec, swim 35-37sec

Swim Down:  50m

Start of the Specifics Preparation phase … more anaerobic Threshold work

Borden Noon

Warm Up:  400m

Kick:  350m

• 7 x 50m Kick mix

EN-1:  800m

• 200 BK on 3:45
• 2 x 100 BK on 2:00
• 4 x 100 IM on 2:00

EN-2:  500m

• 5 x 100 FS on 1:40, swim 1:25 (all 1:23-1:25)
• 50 easy

EN-3: 300m

• 3 x 100 FS on 1:40, swim 1:20 or under (1:17, 1:18, 1:18) HARD
• 50 easy

LAP:  200m

• 4 3 x (25 BK Sprint, 25 easy) on 1:30
• 4 3 x (25 FS Sprint, 25 easy) on 1:30

Power:  50

• 4 x 12.5 BK Blast start

Swim Down:  200

Garmin Connect.

Subaru’s Niagara Triahlon – Swim Bike Event

750m Swim:  13:01, 1:44/100m pace, 13.01 (official timing)
(Garmin 920XT Timing:  740m 12:43 (water exit) 1:43/100m)

25km Bike: 53:59, 27.8kph avg
(Garmin:  27.4km, 27.6kph)

Wasaga Beach – Freezing Open Water Session

1600m

Garmin Connect.

Wasaga Beach Open Water

Warm Up:  400m

EN-1:  1500

• 5 x 300m on 1:00 rest

EN-3:  200

• 2 x 100 on 20 sec rest

Swim Down:  300m

Borden Noon

Warm Up:  500m

EN-1/Kick:  800 / 300

• FS:  2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim)
• BK:  2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim)
• 50 BR Kick
• 50 FL Kick
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45
• 50 easy

LAP / LAP Kick: 200 / 100

• 50 FS Sprint, 200 recovery
• 2 4 x (25 FS Sprint, 75 recovery)
• 2 1 x (25 FS Sprint Kick, 25 recovery)
• 50 easy
• 50 BK Sprint, 200 recovery
• 2 4 x (25 BK Sprint, 75 recovery)
• 2 x (25 BK Sprint Kick, 25 recovery)
• 50 easy

Power:  100

• 4 x BK Blast Breakout
• 4 x Turns Blast

Swim Down:  100m

Borden STILL CLOSED with pump problem

Allandale Pool session

Warm Up:  600m

Recovery:  300m

• 50 Kick
• 200 FS
• 50 Kick

EN-1:  1600

• 2 x 300 FS Pull on 5:00
• 300 FS Fins on 5:00
• 300 FS on 5:00
• 2 x 200 FS on 3:15

EN-3:  300

• 3 x 100 FS on 1:40, swim 1:20 or under
  act:  ~1:22 each

Swim down:  350m

Recovery Week – last week of the General Aerobic preparation phase.

Borden Noon

Warm Up:  500m

Kick:  300

• 2 x 50 FS
• 2 x 50 BK
• 50 FL
• 50 BR
• 50 easy

EN-1:  800

• 4 x 100 BK on 2:00, swim 1:40
• 4 x 100 FS on 1:45, swim 1:25-1:27

LAP / LAP Kick:  150 / 50

• 3 x (25 FS Sprint, 75 recovery) on 2:00
• 25 FS Sprint Kick, 25 recovery
• 3 x (25 BK Sprint, 75 recovery) on 2:15
• 25 BK Sprint Kick, 25 recovery

Power:  50

• 2 x BK Blast Breakout
• 2 x FS mid-pool to wall blast

Swim Down:  200

Wasaga Open Water

Main Set:

• 5 x 300m Aerobic on 1:00 rest

2190m Total

Garmin Connect. details.

Borden Noon
Lower energy day (920XT first trial)

Warm Up:  400m

Recovery:  500m

• 50 Kick
• 200 FS
• 50 Kick
• 200 BK

EN-1:  2300m

• 3 x 300 FS (Pull, Fins, Full)
• 2 x 100 BK on 2:00
• 3 x 200 FS (Pull, Fins, Full)
• 2 x 100 BK on 2:00
• 4 x 100 FS on 1:45, swim 1:25 -1:27

EN-2:  300m

• 3 x 100 FS on 1:40, swim 1:25

LAP:  200m

• 50 FS Sprint, 200 recovery
• 2 x (25 FS Sprint, 75 recovery)
• 50 BK Sprint, 200 recovery
• 2 x (25 BK Sprint, 74 recovery)

Swim Down:  200m

Borden Noon + weights

Warm Up:  500m

Kick: 350

• 7 x 50 Fin Kick on 1:00

EN-1:  700

• 2 x 50 BK Pull
• 3 x 100 BK
• 6 x 50 IM seq on 1:05

EN-2:  500

• 5 x 100 FS on 1:40, swim 1:25 (1:23, 1:23, 1:19, 1:18, 1:20)

LAP / LAP Kick:  100 / 50

• 4 2 x (25 FS Sprint, 75 recovery)
• 2 1 x (25 FS Sprint Kick, 50 recovery)
• 4 2 x (25 BK Sprint, 75 recovery)
• 2 1 x (25 BK Sprint Kick, 50 recovery)

Power:  100

• 8 4 x Blasts
  – BK Push-off Breakout
  – FS Push-off Breakout
  – BK Turns
  – FS Turns

Swim Down:  200

Hopefully Borden Noon

Warm Up:  500m

Recovery:  500m

• 50 Kick
• 2 x 200 FS
• 50 Kick

EN-1:  2100

• 300 FS Pull
• 200 FS Pull
• 2 x 100 FS
• 50 kick
• 300 FS Fins
• 200 FS Fins
• 2 x 100 FS
• 50 kick
• 300 FS (act 4:160
• 200 FS (act 2:50)
• 100 FS

EN-2:  400m

• 4 x 100 FS on 1:40, swim 1:20 or under
  (act 1:16, 1:19, 1:20, 1:19)

Swim Down:  200+

Borden Noon – Bloody Hell … main pool closed due to Pump mess-up … way too many swimmers in the silly, lane-less outdoor splash pool … total waste of time.

Warm Up:  500m

Kick:  350

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

EN-1:  600m (12min)

• 2 x 100 BK on 2:00
• 2 x 100 IM on 2:00
• 2 x 100 FS Pull on 1:45
• 10 x 50 on 1:00

EN-2:  500m (7min)

• 5 x 100 FS on 1:40, swim 1:25
• 4 x 50 Fast

LAP:  300m (28min)

• 2 x (50 FS Sprint, 200 recovery mix)
• 2 x 25 FS Sprint Kick, 50 easy)
• 2 x (50 BK Sprint, 200 recovery mix)
• 2 x (25 BK Sprint Kick, 50 easy)

Power:  75m

• 6 x Blast Mix – start, mid-pool, turns

Swim Down:  200m

Wasaga Beach Open Water Beach 6
Relatively calm, small chop

WU:  swim to center marker

EN-1:

• Center to East:  7:15
• East to Center:  5:53
• Center to West:  3:43
• West to Center:  4:09
• Swim In: 2:00

Borden Noon – outside pool 🙁 + weights

Warm Up:  500m

Kick:  350m

• 7 x 50 Kick mix
• 50 easy

EN-1:  900m

• 6 x 50 FS Fins
• 6 x 50 BK
• 6 x 50 IM seq Fins

EN-2:  300m

• 6 x 50 FS on 1:00, swim 40

LAP:  200

• 4 x 25 FS Sprint, 75 easy
• 4 x 25 BK Sprint, 75 easy

LAP Kick:  100

• 4 3 x 25 Kick Sprint, 25 easy

Swim Down:  100

Collingwood 7am … Borden is only the outdoor pool today … and all Fridays to 16-Aug

Warm Up:  500m

Recovery: 300m

• 50 FS Kick
• 200 FS
• 50 FS Kick

EN-1:  2500m

• 2 x 300 FS Pull on 5:00
• 200 FS Pull
• 50 easy, 50 FS Kick
• 4 x 200 FS Fins on 3:30
• 50 easy, 50 FS Kick
• 8 x 100 FS on 1:40, swim 1:25-1:27 (4x on 1:40, 4x on 1:45)
• 50 easy

EN-3:  300m

• 3 x 100 FS on 1:40, swim 1:20 or under
• 200 Recovery mix

LAP:  200m

• 4 x (25 FS Sprint, 75 recovery) on 2:00+
  Dive if possible
• 4 x (25 BK Sprint, 75 recovery) on 2:00+
  Dive if Possible

Power:  100

• 8 x Blast mix … dive if possible … mid-pool … turns … BK Dolphin

Swim Down:  200+

Borden Noon – Long Aerobic

Warm Up:  500m

Recovery:  500m

• 50 Kick
• 2 x 200 FS
• 50 Kick

EN-1:  2200m

• 300 FS Pull
• 200 FS Pull
• 3 x 100 FS
• 50 Kick
• 300 FS Fins
• 200 FS Fins
• 3 x 100 FS
• 50 Kick
• 300 FS
• 200 FS

EN-3:  300m

• 3 x 100 FS on 1:40, swim 1:20 or under
  act:  1:20, 1:19, 1:17

Swim Down:  50m

Borden Noon + Weights

Warm Up:  500m

EN-1 / Kick :  900 / 350

• 2 x 50 BK Kick on 1:15
• 3 x 100 BK on 2:00
• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:45
• 3 x 50 Kick on 1:15 (FL – BR – FL)
• 3 x 100 IM on 2:00

EN-2:  300

• 4 x 75 FS on 1:15, swim 1:00

LAP:  250 125, Recov 400 200, LAP Kick 50

• 3 1 x (50 FS Sprint, 200 recovery) on 5:00
• 2 x (25 FS Kick, 50 easy swim)
• 4 3 x (25 Sprint,75 recovery) on 2:00

Power:  100 50

• 4 x BK Start Blast
• 4 x FS Mid-Pool Blast

Swim Down:  50

WU/SD 700, WORK 2200 1925, Recov 400 200 = 2475

Borden Afternoon Hour session

Warm Up:  400m

Kick:  300m

• 2 x 50 BK Kick on 1:15
• 2 x 50 FS Kick on 1:30
• 50 FL Kick on 1:15 (act 51sec)
• 50 BR Kick
• 50 easy

EN-1:  800m

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

EN-2:  200m

• 4 x 50 FS on 55 sec, swim 40

LAP:  200

• 2 x (
  – 50 FS Fin Sprint, swim <32 (act 29, 29.5 … not much gain with the soft split fins)
  – 200 recovery )
• 2 x (25 BK Sprint, 75 recovery) on 2:00
• 2 x (25 FS Sprint, 75 recovery) on 2:00

Power:  50

• 2 x BK Blast Start
• 2 x FS Mid-pool blast to wall

Swim Down: 200+

Borden Noon + weights

Warm Up:  600

Recovery:

• 50 Kick
• 200 FS
• 50 Kick

EN-1: 1500

• 300 FS Pull on 5:15
• 200 FS
• 50 Kick
• 200 FS Fins on 3:30
• 200 FS
• 50 Kick
• 5 x 100 FS on 1:45 (act: 1:25, 1:25, 1:23, 1:21, 1:20)
• 50 easy

LAP:  100

• 2 x (25 FS Sprint, 75 recovery) on 2:00
• 2 x (25 BK Sprint, 75 recovery) on 2:00

Swim Down:  200m

Borden Noon – Recovery Week

WarmUp:  600m

EN-1 / Kick:  700 / 300

• 2 x 100 BK on 2:00
• 2 x 50 BK Kick
• 2 x 100 IM on 2:00
• 2 x 50 Kick (BR, FL)
• 2 x 100 FS Pull
• 2 x 50 FS Kick
• 100 FS

EN-2:  250

• 5 x 50 FS on 1:00, swim 37

LAP:  200 150m (650 500 Recovery)

• 50 FS Sprint (act 31.5)
• 200 recovery mix
• 3 2 x (25 FS Sprint, 75 recovery mix) on 2:00
• 3 2 x (25 BK Sprint, 75 recovery mix) on 2:00

Swim Down:  200

Recovery Week

Borden Noon

Warm Up:  600m

Recovery:  400m

• 50 Kick
• 150 FS on 2:45
• 50 Kick
• 150 FS on 2:45

EN-1:  1400m 800m

• 200 FS Pull on 3:30
• 2 x 100 FS on 1:45
• 50 Kick
• 200 FS Fins on 3:30
• 2 x 100 FS on 1:45
• 50 Scull
• 200 FS on 3:30
• 4 x 100 FS on 1:45

Swim Down:  200

RECOVERY WEEK … Keeping the dreaded Over-Training Syndrome at bay

Borden Noon – mixed speed plus weights

Warm Up:  600m

EN-1 / Kick:  700 / 300

• 4 x (25 Kick, 50 swim, 25 Kick 50 swim)
• 3 x 50 FS Pull
• 50 BR Kick
• 3 x 50 BK
• 50 FL Kick
• 50 easy

EN-1/2 200

• 4 x 50 FS on 1:00, desc 1-4 from 40

LAP:  150

• 3 x (25 FS Sprint, 75 recovery) on 2:00
• 3 x (25 BK Sprint, 75 recovery) on 2:00

Power:  50

• 2 x BK Blast / Breakout

2 x FS Flags In/Out

Swim Down:  200

Borden 3pm – only a 1hr session

Warm Up:  500m

Kick:  350m

• 7 x 50 Fin Kick on 1:00

EN-1:  800m

• 400 FS Fins with every 4th BK on 6:30
• 200 BK Fins on 3:30
• 200 FS Pull

EN-2:  300m

• 6 x 50 FS on 1:00, swim 37 (act:  all 36-37)
• 50 easy

LAP:  250m

• 50 FS Sprint, swim 32 (act: 31.5)
• 200 recovery mix
• 8 x (25 Sprint, 75 recovery mix) on 2:00 (act:  all 15 or under)

Power: 150m 50m

• 4 x max BK Dolphin push blast / breakout
• 4 x mid-pool flags in/out
• 4 x blast finish

Swim Down:  200

Borden Noon (?? Rest or Recovery ???) – try recovery swim
(Worked well … lower volume … more rest … swam easier)

Warm Up:  500m

Recovery:  550

• 50 Kick
• 200 FS
• 50 Kick
• 200 FS
• 50 Kick

EN-1:  2000m

• 300 FS Pull on 5:15
• 200 FS on 3:30
• 50 Kick
• 50 Scull
• 300 FS Fins on 5:15
• 200 FS on 3:30
• 50 Kick
• 50 Scull
• 300 FS on 5:15
• 200 FS on 3:30
• 3 x 100 FS, swim 1:28 on 1:40

Swim Down:  200m

Borden Noon – mixed speed session

Warm Up:  600m

EN-1/Kick: 700 / 350

• 2 x (50 BK Kick, 100 BK)
• 2 x (50 FS Kick, 100 FS)
• 2 x (50 BR Kick, 100 BR)
• 50 FL Kick, 100 IM

EN-1/2: 100

• 2 x 50 FS on 1:00, desc 1-2

EN-2:  300 / Recov:  200

• 6 x 50 FS on 1:00, swim 38 (all 36 or 37 … next target should be 37)
• 200 recovery mix

LAP: 150m

• 50 FS Sprint, swim 32 – act 32
• 200 recovery mix
• 6 4 x (25 Sprint Choice, 75 easy) on 2:00
  1st FS was 15, 2nd was 16+ … no good
  #3, 4 were BK

Swim Down:  200m

Work:  1850m, Recov 400, WU/SD 800 = 3050m

Borden Noon – Long Aerobic Session

Warm Up:  600m

Recov:  500m

• 50 FS Kick
• 2 x 200 FS (act 3:15, 3:10)
• 50 FS Kick

EN-1: 2400m

• 300 FS Pull on 5:00 (act 4:29)
• 300 FS on 5:00 (act 4:29)
• 2 x 200 FS on 3:30 (act 2:55, 2:50)
• 50 FS Kick
• 300 FS Fins on 5:00 (act 4:24)
• 300 FS on 5:00 (act 4:25)
• 2 x 200 FS on 3:30 (act Pull 2:55, Full 2:49)
• 50 FS Kick
• 200 FS on 3:15 (act 2:55)
• 100 FS (act 1:19)

Swim Down:  300m

Borden Noon – easy mixed speed session + weights

Warm Up:  600m

Kick:  350

• 100 FS Kick
• 4 x 50 IM Kick
• 2 x 25 FS Kick
• 50 Easy

EN-1:  800

• 4 x 100 BK on 2:00
• 4 x 100 IM on 2:00
• 50 easy

EN-1/2:  200

• 4 x 50 FS on 1:00, Desc 1-4 by 1 sec
  (aim for 41, 40, 39, 38)

LAP:  250

• 50 FS Sprint, aim for 32
• 200 recovery mix
• 8 x (
  – 25 FS Sprint, aim for 15
  – 75 recovery mix ) on 2:00  ** if missing 15 sec, go 2:15 ***

Power:  50

• 4 x 10 sec deep Water Dolphin on 45 sec

Swim Down:  200

Collingwood

Warm Up:  600m

Kick:  350

• 7 x 50 IM Kick on 1:15
• 50 easy

EN-1:  700

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

EN-1/2:  300

• 3 x 50 IM seq on 1:00 (FL-BK, BK-BR, BR-FS)
• 6 x 50 IM-FS (Strong) on 1:00 (FL-FS, BK-FS, BR-FS)
• 50 easy

LAP:  350

• 3 x (
  – 50 FS Sprint, swim 32
  – 200 cruise mix ~4:00 ) on 5:00
• 150 Recovery Mix
• 8 6 x (
  – 25 FS Sprint, swim 15
  – 75 cruise mix) on 2:15

Power:  75

• 6 x Block Dive + Breakout

Swim Down:  200

Borden Noon

Warm Up:  600m

Recov: 500m

• 50 Kick
• 2 x 200 FS
• 50 Kick

EN-1 1500 / Kick 300:

• 100 Kick on 30 sec
• 5 x 100 FS Pull on 1:40
• 2 x 50 Kick on 20 sec
• 5 x 100 FS Fins on 1:40 sec
• 4 x 25 Kick on 15 sec
• 5 x 100 FS on 1:45

LAP:  50

• 1 x (
  – 50 FS Sprint, aim for 32 sec
  – 200 cruise ) on 5:00

Power: 25

• 3 x Deep End bottom Dolphin blast

Swim Down:  200m

Borden Noon – Mixed speed & Stroke

Warm Up:  600m

Kick:  300m / EN-1:  800

• 4 x (25 Kick, 50 Swim, 25 Kick)
• 3 x 100 BK on 2:00
• 50 FL Kick
• 50 BR Kick
• 3 x 100 IM on 2:00
• 50 easy

EN-2:  250

• 5 x 50 BK on 1:00, swim 45 (act 44 – 43)

Recov: 200 choice

LAP:  150

• 6 x (
  – 25 FS Sprint on 40 (within 1-2 sec of best) (act:  14-15)
  – 3 x 25 Choice on 40  )

Power:  50

• 4 x Deep End bottom Dolphin blast

Swim Down:  50 easy

Work:  1750, Recov 200, WU/SD 800 = 2600

Borden Noon – long Aerobic session

Warm Up:  600m

Recov: 500m

• 50 FS Kick
• 2x 200 FS on 3:45 (3:15, 3:10)
• 50 FS Kick

EN-1:  2400m

• 300 FS Pull on 5:00 (4:32)
• 3 x 200 FS on 3:30 (2:59, 2:57, 2:56)
• 50 FS kick
• 300 FS Fins on 5:00 (4:25)
• 3 x 200 FS on 3:30 (2:57, 2:55, 2:53)
• 50 FS Kick
• 300 FS on 5:00 (4:27)
• 200 FS on 3:30 (2:44 – let it flow)

Swim Down:  200m

Borden Noon + Weights

Warm Up:  600m

Kick:  300m

• 4 x 50 IM Kick on 20+ sec
• 4 x 25 IM Kick on 15 sec
• 50 easy

EN-1: 800m

• 3 x 100 BK on 2:00
• 2 x 100 FS Pull on 1:40
• 3 x 100 IM on 2:00
• 50 easy

EN-1/2:  300

• 6 x 50 IM-FS Seq on 1:00 – Strong FS
• 50 easy

LAP: 200

• 4 x (50 FS Fast, 50 easy) on 2:00 (swim 35/45 for 1:20’s)
  act:  1:21, 1:21, 1:20, 1:18

Swim Down:  200m

Work:  1,700m Total 2,500m

Collingwood 7:30am

Team swim ?? or the following

Warm Up:  600m

Kick:  300

• 6 x 50 Fin kick on 1:00
• 50 easy

EN-1:  800

• 3 x 100 BK on 2:00
• 2 x 100 FS Pull on 1:40
• 3 x 100 IM on 2:00

EN-1/2:  300

• 6 x 50 on 1:05
  as twice through FL-FS, BK-FS, BR-FS
• 100 easy

Power:

• 2 x 12.5m FS Blast start, easy rest of 25
• 2 x 12.5m FS Blast finish from mid-pool, easy back

Swim Down:  300m

Borden Noon

Warm Up:  600m

Recov: 500m

• 50 Kick
• 2 x 200 FS
• 50 Kick

EN-1 1100 / Kick 300:

• 100 Kick on 30 sec
• 300 FS Pull on 5:00
• 2 x 200 FS Fins
• 2 x 50 Kick on 20 sec
• 300 FS on 5:00
• 100 FS
• 4 x 25 Kick on 10 sec

LAP:  250

• 5 x (50 FS Strong, 50 FS Hold Stroke) on 2:00 (aim for 35 + 45 per swim)
  act:  all strong 34-35 and total 1:21, 1:22, 1:21, 1:21, 1:19

Swim Down:  200m

Rest Day

Borden Noon – Mixed speed & Stroke

Warm Up:  600m

Kick:  300m / EN-1:  800

• 2 x 50 FS Kick
• 3 x 100 BK
• 2 x 50 BK Kick
• 3 x 100 FS Pull
• 2 x 50 Kick (1FL, 1BR)
• 2 x 100 IM
• 50 easy

EN-2:  250

• 5 x 50 BK on 1:00, swim 45
• 100 easy

LAP:  150

• 3 x (50 FS Fast, 50 stroke) on 2:00
• 50 easy

Power:  50

• 4 x 12.5m blast … 2 start – 2 finish

Swim Down:  200 easy

Work:  1700, Recov 200, WU/SD 800 = 2600

Borden Noon – long Aerobic session

Warm Up:  600m

Recov: 500m

• 50 FS Kick
• 2x 200 FS on 3:45
• 50 FS Kick

EN-1:  2300m

• 300 FS Pull on 5:00
• 2 x 200 FS Pull on 3:30
• 50 FS kick
• 300 FS Fins on 5:00
• 2 x 200 FS Fins on 3:30
• 50 FS Kick
• 300 FS on 5:00
• 2 x 200 FS on 3:30
• 100 FS

Swim Down:  200m

Start of 22 Weeks of Training for Noosa’s Ocean 1000 and 1500

Borden Noon + Weights

Warm Up:  600m

Kick:  300m

• 6 x 50 IM Fin Kick mix on 20 sec
• 50 easy

EN-1: 800m

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

EN-1/2:  300 – Recov:  100

• 6 x 50 IM-FS Seq on 1:10
• 100 Recov

LAP: 250

• 3 x (50 FS Fast, 50 easy) on 2:00 (swim 35/45 for 1:20’s)
• 4 x (25 Sprint, 25 easy) on 1:30 (2x FS – stay long, 2x BK)

Swim Down:  200m

Work:  1,700m Total 2,500m

Collingwood 7:30am

Warm Up: 600m

• 400 Reverse IM
• 200 Kick

Main Set: 2300m

• 5 x 100 FS Pull on 2:00
• 4 x 50 FL Drill-Swim on 1:15
• 3 x 200 FS on 20 sec
• 4 x 50 BK on 1:00
• 300 FS  – 200 FS  – 100 FS Strong  – all on 20 sec
• 4 x 50 BR on 1:05, 2x Drill/Swim 2x Full Stroke

Borden Pool Closed

Rest Day

Borden Noon – Aerobic Distance

Warm Up:  600m

Main Set: 2,800m

• 50 FS Kick
• 2 x 200 FS on 3:45 (3:10, 3:05)
• 2 x 100 FS on 1:40 (1:28, 1:28)
• 50 easy

• 50 FS Kick
• 2 x 200 FS Pull on 3:30 (3:00, 2:56)
• 2 x 100 FS on 1:40 (1:25, 1:24)
• 50 easy

• 50 FS Kick
• 2 x 200 FS Fins on 3:30 (2:45, 2:40)
• 2 x 100 FS on 1:40 (1:24, 1:22)
• 50 easy

• 50 FS Kick
• 2 x 200 FS on 3:45 (2:50, 2:45)
• 2 x 100 FS on 1:40 (1:20, 1:15)
• 50 easy

Borden Noon

Warm Up:  500m

EN-1/Kick: 1400m

• 4 x (25 Kick, 50 Swim, 25 Kick)
  in reverse IM sequence 1-4
• 3 x 50 FS Pull
• 100 FS
• 3 x 50 FS Fins
• 100 FS
• 3 x 50 BK Pull
• 100 BK
• 3 x 50 BK Fins
• 100 BK

EN-2: 750m

• 3 x 50 FS desc 1-3
• 3 x 50 BK desc 1-3
• 3 x 50 IM Seq

LAP: 100

• 25 FS Build, 25 easy
• 25 FS Sprint, 25 easy

Swim Down:  150

Borden Noon – recovery

Warm Up:  550m

Main Set: 1900m

• 2 x 200 FS on 3:45, 2nd faster than first
• 50 Kick
• 50 easy
• 2 x 200 FS Pull on 3:30
• 50 Kick
• 50 BR
• 2 x 200 FS Fins on 3:30 (2nd 2:40)
• 50 Kick
• 50 easy
• 2 x 200 FS on 3:45

Borden Noon + Weights

Warm Up:  500m

EN-1 / Kick: 600m

• 2 x 50 FS Kick
• 2 x 25 FS – set pace for 100
• 2 x 50 FS – same pace
• 2 x 25 FS Kick
• 2 x 100 FS – at target
• 2 x 50 BK Kick
• 2 x 25 BK
• 2 x 50 BK
• 2 x 25 BK Kick
• 2 x 100 BK

EN-2: 400m

• 2 x 100 FS-IM
• 4 x 50 IM
  FL-FS, BK-FS, BR-FS, FS-FS

LAP: 200

• 50 FS fast, 50 easy
• 50 BK fast, 50 easy
• 4 x 25 Fast, 25 easy

Swim Down

Collingwood – 7:30 to 9:00

Warm Up:

• 800 IM reverse order as Drill Swim

Set 1:

• 200 FS IM
• 4 x 25 FL Fast on 1:00
• 300 FS IM
• 4 x 50 BK Fast on 1:15
• 400 FS IM
• 4 x 75 BR Fast on 1:45
  (FS IM is FS-BK-BR-FS)

Set 2:

• 8 x 100 IM on 2:15 as
  2x FL Fast, easy BK-BR-FS
  2x BK cross-ankle drag – rest easy
  2x BR kick only arms at side – rest easy
  2x FS double kick – rest easy

Borden Noon

Warm Up:  500m

Main Set:

4 times through the following:

• 50 FS Kick
• 2 x 200 FS on 3:30 – aerobic
• 2 x 100 FS on 1:45 – 2-5 sec faster
• 50 Easy

#1 Full Stroke, #2 Pull, #3 Fins, #4 Full Stroke

Talk about inspirational swimming!

Richard Abrahams set five world records for the 70-74 age group at this past weekend’s Canadian Masters Swimming Championships in Montreal. Here are three of his record setting swims:

50 Freestyle – Heat 2 Lane 4 – 26.92

100 Freestyle – Heat 3 Lane 4 – 1:01.70

100 Butterfly – Heat 1 Lane 4 – 1:09.45

Borden Noon

Warm Up:  600m

En-1/Kick: 600m

• 4 x (25 Kick, 50 Swim, 25 Kick 50 Swim)
  mix strokes

En-1: 1200

• 2 x 100 BK Fins
• 2 x 100 BK on 2:00
• 4 x 50 BK on 1:00 – Pick on speed
• 2 x 100 FS Fins
• 2 x 100 FS on 1:45
• 4 x 50 FS on 1:00 – Pick one speed

LAP:

• 2 x (25 FS Build, 25 easy) on 1:15
• 2 x (25 FS Sprint, 25 easy) on 1:15

Swim Down:  100m

Borden Noon

W.U. 400

EN-1:

• 200 FS on 3:45
• 200 FS swim a few seconds faster
• 50 FS Kick
• 50 easy
• 200 FS on 3:45
• 200 FS swim a few seconds faster
• 50 FS Kick
• 50 easy
• 200 FS Pull on 3:30
• 200 FS Pull  swim a few seconds faster
• 50 FS Kick
• 50 easy
• 200 FS on 3:45
• 200 FS swim a few seconds faster
• 50 FS Kick
• 50 easy

Montreal’s Claude-Robillard Sports Complex

Friday 15-May:

• 5:45pm+  200 Backstroke – 2:51.90 (4th)

Saturday 16-May:

• 10:05am+  50 Backstroke – 33.58 (1st)
• 1:44pm+  50 Freestyle – 28.97 (11th)

Sunday 17-May:

• 10:52am+  100 Backstroke – 1:14.01 (2nd)
• 2:17pm+  100 Freestyle – 1:06.02 (15th)

Meet Web Site and Results:  http://www.cmsc2015.com/en/

Very Easy … somewhere … either Queen’s or Montreal

Warm Up:  700m

EN-1:  100m

• 2 x 25 FS on 30 sec
• 2 x 25 BK on 30 sec

LAP:  50m

• 25 BK at pace for 100 BK
• 100 easy
• 25 FS at pace for 100 FS

Swim Down:  200m

Very Easy noon session – Borden

Warm Up:  700m

Recov:  100m

• 25 BK Kick, 50 BK, 25 BK Kick
• 25 FS Kick, 50 FS, 25 FS Kick

EN-1:  150m

• 3 x 25 FS on 30 sec
• 3 x 25 BK on 30 sec

LAP:  50m

• 25 BK at pace for 100 BK
• 100 easy
• 25 FS at pace for 100 FS
  both felt really good

Swim Down:  400m

Easy noon session – Borden

Warm Up:  700m

Recov:  200m

• 25 BK Kick, 50 BK, 25 BK Kick
• 25 FS Kick, 50 FS, 25 FS Kick

EN-1:  150m

• 3 x 25 FS on 30 sec
• 50 easy
• 3 x 25 BK on 30 sec
• 50 easy

EN-2:

• 3 x (25 FS Kick, 50 BK Swim, 25 BK Kick) 1:50, 1:48 … last was double FS Kick 1:56
• 100 easy

LAP:  50m

• 25 BK at pace for 100 BK – very good (between 15 & 16)
• 100 easy
• 25 FS at pace for 100 FS – very good 13+

Swim Down:  400m

Last short Race Pace session – noon Borden

Warm Up:  700m

Recov:  300m

• 25 FS Kick, 50 FS, 25 FS Kick, 50 FS
• 25 BK Kick, 50 BK, 25 BK Kick, 50 BK

EN-1:  150m

• 3 x (25 FS Build, 25 FS cruise)
• 50 easy
• 3 x (25 BK Build, 25 BK cruise)
• 50 Easy

Race Pace: 100m

• 3 x (25 BK Kick, 50 BK, 25 BK Kick) Strong – 1:45, 1:42, 1:40
• 200 easy
• 50 FS broken as – 25 FS on 1:00, 25 FS (13.5, 15)

Swim Down:  300+ Easy

Rest Day

Collingwood 7:30am … Solo

Warm Up:  700m

Set 1:

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

Set 2:

• 2 x (25 FS Build with turn, 25 easy)
• 2 x (25 BK Build with turn, 25 easy)

Starts:

• 5 x FS Block Start
• 1 x FS Block Start, Breakout, strong cruise rest of 25
• 4 x BK Block Start
• 1 x BK Block Start, Breakout, strong cruise rest of 25

Swim Down:  400m

Race Pace Session – Borden Noon

Warm Up:  500m

EN-1:  200m

• 2 x 50 FS
• 2 x 50 BK

Race Pace:  200m

• 50 BK Sprint (@ 1st 50 of 100 pace), 100 Easy on 3:00+
• 25 BK Sprint on 45, 25 BK Sprint (as broken 50)
• 200 Easy
• 50 FS Sprint (@ 1st 50 of 100 pace), 100 Easy on 3:00+
• 25 FS Sprint on 45, 25 FS Sprint (as broken 50)
• 200 Easy

LAP:  100m

• 25 BK Push Start, 25 Easy
• 25 FS Push Start, 25 Easy
• 2 x 12.5m BK Kick Breakout, rest of 50 Easy
• 2 x 50 FS – blast Flags In/Out

Recov:  300m

• 3 x (25 FS Kick, 25 FS Swim min strokes)
• 3 x (25 BK Kick, 25 BK Swim min strokes)

Swim Down:  300m

Pacing – Borden Noon

Warm Up:  700m

EN-1/Kick:  400

• 25 BK Kick, 50 BK, 25 Kick, 50 BK
• 25 FS Kick, 50 FS, 25 FS Kick, 50 FS
• 100 FS Pull
• 100 BK Pull

EN-1/2:  300

• 3 x 50 FS on 1:00, desc
• 3 x 50 BK on 1:05, desc
• 50 Easy

LAP:  150

• 3 x (25 BK Sprint, 75 BK Easy) act 16-17
• 200 Easy
• 3 x (25 FS Sprint, 75 FS Easy) act 14-15

Swim Down:  200m

Rest Day (needed)

Borden Noon – Last Lactic Tolerance session

Warm Up:  600m

EN-1/Kick:

• 100 FS
• 50 FS Kick
• 2 x 50 FS
• 50 FS Kick
• 2 x 25 FS
• 100 BK
• 50 BK Kick
• 2 x 50 BK
• 50 BK Kick
• 2 x 25 BK

LaTol:

• 75 BK Max effort, 25 easy (act 57)
• 200 BK, swim <3:30
• 75 FS Max Effort, 25 easy (act 52)
• 200 FS, swim 3:00

Race Pace:

• Broken 50 BK – 25 BK on 45, 25 BK
• 100 BK, swim <1:50
• Broken 50 FS – 25 FS on 45, 25 FS
• 100 FS, swim <1:30

LAP:

• 2 x 25 Dive FS Sprint, walk back
• 2 x 25 Dive BK Sprint, walk back

Swim Down:  200

11 Day Taper this year for Nationals – Speed session

Borden Noon + Weights

Warm Up:  600m

EN-1: 700m

• 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim)
• 2 x 100 BK
• 2 x 100 FS

EN-1/2: 400m

• 4 x 50 FS on 1:00 Desc
• 4 x 50 BK on 1:00 Desc

LAP:  200m

• 4 x (25 FS Sprint, 25 easy)
  1 Foot, 2x mid-pool-wall-back, 1 Hand
• 100 easy
• 3 x (25 BK Sprint, 25 easy)
  1 Foot, 1x mid-pool-wall-back, 1 Hand
  **The Mid-Pool version is tough!!**

Power: 25m

• 2 x max dolphin

Swim Down:  200m

Collingwood 7:30am – recovery swim with Speed and Blocks

Warm Up: 600m

Set 1:

• 12 x (25 Drill, 25 Build, 25 Fast) alt FS, BK

Set 2: