Don's

Noosa Beach – easy Aerobic session – rough
Thin sleeveless wetsuit

Warm-Up:  20 Min

• swim to hidden beach and back

EN-1

• swim to north end, ride wave into shore
• swim back to south end, ride wave into shore

Remove Wetsuit

Return to water for acclimatization – ride waves for 20 min.

Maroochydore Cotton Tree Pool – Aerobic Session – 50m tank

Warm Up:  1200m

• 300 FS Pull – cycle through breathing patterns and sides
• 300 BK Fins
• 400 IM Drills
• 2 x (50 BK, 50 FS)

EN-1:  700m

• 7 x 100 FS on 1:45, swim about 1:30
  most around 1:30, desc to 1:26 for the last one

Recov:  200m

Kick:  200m (fins)

LAP:  150m

• 6 x (25 FS Sprint, 25 Easy) on 1:30

Recov:  200m

Swim Down:  500m

Ocean Aerobic session at Noosa Beach
On-shore SE wind, rough and choppy
Holes in the shallow water sand bottom

Warm Up:  1200m  – 22 min swim out to Hidden Beach and back

EN-1: 1000m

• 5 x 200m / 3:00+ swims
  including exit and entries at various beach locations

LAP:  150m

• 6 x shallow water sprint out / deep water sprint in (approx. 30 sec)
  easy swim between

Swim Down:  200m

Down Under – University of the Sunshine Coast 50m pool
Race Pace Session

Warm Up: 1200m

• 300 FS Pull
• 300 BK
• 400 IM as 50 Drill, 50 Swim
• 200 Kick Mix

EN-2:  400m

• 4 x 100 FS on 1:45, swim <1:30
  All just under 1:25 – good for LCM

Race Pace:  400m

• 2 x 200 FS on 15 sec, aim for <2:55 swim
  First 200 was too fast in 2:50
  Second 200 was 2:58

Recov:  300m

• 150 FS/BK mix
• 150 FS drill/swim

Power:  50m

• 4 x 12.5m blast, easy rest of 50

Recov:  350m

• 200 BK
• 150 FS

Swim Down:  500m

Short session at Wasaga pool – Collingwood closed for meet

Warm Up:  500m

EN-2:

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

LAP:  50m

• 2 x (25 FS Sprint, 25 easy) 

Swim Down:  300m

Borden Noon Race Pace session + no weights (too tired)

Warm Up:  500m

EN-1:  1000m

• 2 x 200 FS Fins on 3:00
• 100 BK Fins on 2:00
• 4 x 100 FS on 1:40, swim <1:30
• 100 BK

Kick:  200m

• 4 x 50 Kick mix on 1:15
• 50 Easy

EN 1/2:  150m

• 3 x 50 FS on 1:00, desc 1-3 from 42

Race Pace:  600m

• 200 FS on 3:15 (act 2:58)
• 400 FS (act 5:50 – a good swim 2:55 at 200m, picked up 2nd 200)

LAP:  200m

• 4 x (50 FS Fast, 25 Walk back, 25 easy)

Power:  50m

• 4 x mid-pool to wall blast, easy back

Swim Down:  200m

Aerobic Session – Borden Noon + Weights

Warm Up: 500m

EN-1: 1700m

• 5 x 100 FS on 1:40, swim <1:30
• 100 BK on 2:00
• 3 x 200 FS Fins on 3:00, swim 2:50 (all 2:45-2:50)
• 100 BK on 2:00
• 2 x 200 FS on 3:15, swim <3:00
• 50 Easy

Kick: 200m

• 4 x 50 Kick mix on 1:15
• 50 Easy

EN-2: 700m

• 3 x 200 FS on 3:10, swim 2:50-2:55
  act:  2:53, 2:50, 2:46
• 100 FS, swim 1:26 or under
  act: 1:20
• 100 Easy

LAP: 100m

• 2 x (25 FS sprint, 25 walk back on 1:00
       25 FS Sprint, 25 FS hold on 1:00)
  Dive start at deep end

Swim Down:  200m

Borden Noon Session – Anaerobic

Warm Up:  1000m

EN-1/2:  150m

• 3 x 50 FS on 1:00, desc 1-3

Race Pace:  600m

• 100 FS on 1:30, swim <1:25
• 200 FS on 3:00, swim 2:50 or under
• 300 FS on 4:30, swim <4:20
• 200 Easy

LAP:  300m

• 6 x (50 FS Fast, 50 FS hold, 25 walk back, 25 FS Easy) on 3:00

Power:  50m

• 4 x mid-pool to wall blast, easy back 

Swim Down: 200m+

Holiday Noon session – Collingwood – no weights – 1hr 55min

Warm Up: 500m

EN-1:  1600m

• 5 x 100 FS on 1:40, swim <1:30
• 100 BK on 2:00
• 2 x 200 FS Fins on 3:00
• 200 FS Pull on 3:15
• 2 x 200 FS on 3:15
• 100 Easy

Kick:  200m

• 4 x 50 Kick mix on 1:15
• 50 easy

EN-2:  700m

• 7 x 100 FS on 1:35, swim 1:25
• 100 Easy

LAP:  200m

• 4 x (50 FS fast, 25 hold, 25 walk back) on 2:00
• 100 easy

Power:  50m

• 4 x mid-pool to wall blast, easy back

Swim Down:  200m

Noon 1-hr Aerobic session – Collingwood

Warm Up:  500m

EN-1: 1200m

• 5 x 100 FS on 1:40, swim 1:30 or under
• 100 BK on 2:00
• 5 x 100 FS on 1:40, swim 1:30 or under
• 100 BK on 2:00
• 50 Easy

LAP:  250m

• 5 x (50 FS Fast, 25FS Recover, 25 Walk Back) on 2:00
  Block Starts
• 25 Easy

Swim Down:  300m

Race pace session – plus weights

Warm Up:  800m

Kick:  250m

• 100 FS fins
• 3 x 50 Kick on 1:15
• 50 Easy

EN-1/2:  250m

• 5 x 50 FS on 1:00, Desc 1-5 from 43sec
• 50 Easy

Race Pace:  600m

• 600m FS, aim to swim no slower than 1:30/100m or 9:00
  splits: 1:27, 2:58, 4:28, 5:57, 7:25, 8:50
• 200 Easy

LAP:  150m

• 6 x (25m FS Sprint, 25m walk back) on 1:30
• 100 Easy

Power:  50m

• 4 x mid-pool to wall blast, easy back

Swim Down:  200m

Aerobic Session – Noon Borden + weights (cut short due to fire drill)

Warm Up:  500m

EN-1:  1500m

• 3 x 200 FS Fins on 3:00, swim 2:50 or under (act 2:48, 2:49)
• 100 BK Fins on 2:00, swim 1:35
• 2 x 200 FS on 3:15, swim just under 3:00 (act 2:58, 2:59)
• 300 FS on 4:45, swim 4:30 (act 4:28)
• 100 BK on 2:00, swim 1:45
• 50 Easy

Kick:  200m

• 4 x 50 Kick on 1:15, kick 1:05
  FS, BK, FS, BK
• 50 Easy

EN-2:  600m

• 4 x 150 FS on 2:20, swim ~2:07
  (Act:  2:07, 2:08, 2:09, 2:09 … very tough)
  Possibly too close to yesterday’s Race Pace set.
• 100 Easy

LAP:  150m

• 3 x (50 FS Sprint, 25 walk back, 75 Recover) on 3:00

Power:  50m

• 4 x mid-pool to wall blast, easy back

Swim Down:  200m

Race Pace Session – Borden Noon

Warm Up:  800m

EN-1/2:  250m

• 5 x 50m FS on 1:00, desc from 44sec

Race Pace:  600m

• 3 x 200m FS on 3:15, swim 2:50 or under
  (act:  2:45, 2:49, 2:50 … last very difficult)
• 100 Easy

LAP:  250m

• 5 x (50 FS Sprint, 25 walk back, 75 Recover) on 3:00
• 50 Easy

Power:  50m

• 4 x mid-pool to wall blast, easy back

Swim Down:  200m

Two more challenging weeks  after last week’s ‘down’ – then taper.

Aerobic Session – Borden Noon + Weights

Warm Up:  500m

EN-1:  1500m

• 400 FS Fins on 6:00
• 100 BK Fins on 2:00
• 400 FS Pull on 6:30
• 100 BK on 2:00
• 400 FS on 6:30
• 100 BK on 2:00
• 50 Easy

Kick:  250m

• 100 FS Kick
• 3 x 50 Kick (FS-BK-FS)
• 50 Easy

EN-2:  600m

• 6 x 100 FS on 1:40, swim ~1:25
• 100 Easy

LAP:  100m

• 4 x (25 FS Sprint from Dive, walk back)

Swim Down:  200m

4pm Borden – 1hr session

Warm Up:  500m

EN-1:  1100m

• 200 FS Fins on 3:00 (act 2:50)
• 300 FS Fins on 4:30 (act 4:16)
• 100 BK on 2:00
• 300 FS on 4:45 (act 4:27)
• 200 FS (act 2:59)
• 50 Easy

LAP:  200m

• 4 x (50 FS Fast, 50 FS hold, 50 Easy) on 3:00
  aim for ~1:20 for first 100’s
  #1 1:19, #2 1:18, #3 1:18, #4 1:17

Power:  50m

• 4 x mid-pool to wall blast, easy back

Swim Down: 300m

Noon @ Borden + weights

Warm Up:  800m

Kick:  200m

• 4 x 50 Kick on 1:15
  FS, BK, FS, BK
• 50 Easy

EN 1/2:  250m

• 5 x 50m FS on 1:00, desc 1-5 from 43 sec
• 50 Easy

Race Pace:  500m

• 100m FS on 1:45, swim ~1:20
• 2 x 200m FS on 3:15, swim ~2:50
• 100 BK Easy

LAP:  100m

• 2 x (50 FS Fast, 50 Hold, 25m Walk back, 25 Easy) on 3:00

Power:  50m

• 4 x mid-pool to wall blast, easy back

Swim Down:  200m

Borden Noon Session (no weights)

Warm Up:  500m

EN-1:  500m

• 5 x 100 FS on 1:40, swim 1:30’s

Kick:  200m

• 4 x 50 Kick mix on 1:30

EN-1, 2 LAP:  600, 400m, 200m

• 50’s FS on 1:01
  All swim finish by top of clock
  Swim ~ 1-12 @ 45 sec, then start descending by 1 sec
  Failed on 1:23 start
• 200 Easy

Power:  50m

• 4 x mid-pool to end blast, easy back

Swim Down:  200m

Warm-Up: 800m

EN-1/2: 250m

• 5 x 50 FS on 1:00, Desc 1-5 from 44sec

Race Pace:  400m

• 400 FS for time, aim <5:56
  act 5:40 (200m was 2:45)

LAP: 200m

• 4 x (50 FS Sprint, 50 FS Hold, 25 Walk, 25 Easy) on 3:00
  act 1:18, 1:20, 1:20, 1:18

Power: 50m

• 4 x 12.5m mid-pool to wall blast, easy back

Swim Down: 200m

Borden Noon Session – Aerobic + weights

Warm Up:  500m

EN-1:  1100m

• 5 x 100 FS on 1:40, swim 1:28 – 1:29
  act 1:30 – 1:31
• 100 BK on 2:00
• 200 FS on 3:15, swim 3:00 act 3:00
• 100 BK on 2:00
• 300 FS, swim 4:30 act 4:29
• 50 Easy

Kick:  200m

• 4 x 50 Kick on 1:30
• 50 Easy

EN-2:  500m

• 2 x 200 FS on 3:15, swim <2:55
  act 2:54 for both
• 100 FS, swim 1:25 act 1:24
• 50 Easy

LAP:  100m

• 4 x (25 FS Sprint, 25 Hold, 25 Easy) on 2:00
• 2 x 25 FS sprint

Swim Down:  200m 50m

Borden late afternoon session (only 1hr) – Aerobic + Lactic Production

Warm Up:  500m

EN-1:  1400m (50 Recov)

• 200 FS Fins on 3:00, swim 2:50-
• 100 BK Fins on 1:45, swim 1:30-
• 300 FS Fins on 4:30, swim 4:15
• 100 BK Fins on 1:45
• 300 FS on 3:15, swim 4:30
• 100 BK on 2:00, swim 1:45-
• 200 FS on 3:15, swim 3:00
• 100 BK
• 50 Easy

LAP: 300m (300 Recov)

• 6 x (50m FS Fast, 50 FS Hold, 50 easy) on 3:00
  aim for 1:20 or less for first 100m

Power: 50m (50 Recov)

• mid-pool 12.5m blast to wall, easy rest of 25

Swim Down:  200m

Borden noon session + weights

Warm Up:  800m

Kick:  250m

• 100 FS
• 3 x 50 FS – BK – FS
• 50 Easy

EN-1/2:  300m

• 6 x 50 FS, desc 1-6 from 44sec
• 50 Easy

Race Pace:  500m

• 200 FS on 3:15, swim <2:50 (act 2:50)
• 300 FS swim < 4:25 (act 4:15)
• 100 Easy

LAP:  150m

• 6 x (25 FS sprint, 25 Easy) on 1:30

Power:  50m

• 4 x 12.5m mid-pool blast, easy rest of 50

Swim Down:  200m

Aerobic Session – Borden Noon + weights

Warm-up: 500m

EN-1: 1400m

• 200 FS Fins on 3:00, swim 2:50 (hit)
• 100 BK Fins on 1:45
• 300 FS Fins on 4:30, swim 4:15 (hit)
• 100 BK Fins on 1:45
• 200 FS on 3:15, swim 3:00 (2:59)
• 100 IM on 2:00
• 300 FS on 4:45, swim 4:30 (hit)
• 100 IM on 2:00
• 100 Easy

Kick: 200m

• 100 FS kick with snorkel
• 2 x 50 FS Kick on 1:30
• 50 easy

EN-2: 500m

• 5 x 100 FS on 1:40, swim 1:27
  (act 1:24-1:27)
• 50 easy

LAP: 100m (100 recov)

• 4 x (25 FS Sprint, 25 walk around, 25 Easy)

Power: 50m

• 4 x 12.5m mid-pool to wall blast, easy back

Swim Down: 200m

Race Pace Borden Noon session

Warm Up:  1000m

EN1/2: 300m

• 6 x 50 FS on 1:00
  Desc 1-3, 4-6

Race Pace: 600m (200 Recov)

• 200 FS for time on 3:15 (act 2:55)
• 400 FS for time (act 5:56)
• 200 Easy

LAP: 300m (450 Recov)

• 6 x (50 FS Fast, 50 Mod, 25 walk-back, 25 Easy) on 3:00

Power:  50m (50 Recov)

• 4 x 12.5m blast Start mid-pool to wall, easy back

Swim Down:  200m 100m

Aerobic Focus – Borden Noon Swim + Weights

Warm Up:  500m

EN-1:  1400m

• 3 x 200 FS Fins on 3:00, swim 2:50 or less
  (each 2:45)
• 100 BK Fins on 1:45
• 3 x 200 FS Pull on 3:15
  (2:55-2:56)
• 100 BK Fins
• 50 Easy

Kick:  250m

• 5 x 50 Kick on 1:20
  FS, BK, FS, BK, FS
• 50 Easy

EN-2:  600m

• 6 x 100 FS on 1:40, swim <1:27
  (act 1:27, 1:27, 1:26, 1:26, 1:25, 1:24)
• 200 Easy Mix

LAP:  100m (100 Recov)

• 4 x (25 FS Sprint, 25 Easy) on 1:30

Swim Down:  200m+

Warm Up:  500m

EN-1:  700m

• 200 FS Fins on 3:15
• 100 BK on 1:45
• 300 FS Fins on 4:45
• 100 BK Fins

EN-2: 400m

• 4 x 100 FS on 1:40, swim < 1:27
• 50 Easy

LAP:  300m (600 Recov)

• 6 x (50 FS Fast, 50 FS Mod, 50 Easy) on 3 or 3:30

Power: 

• 4 x 12.5m mid-pool blast to wall, easy back

Swim Down:  200m

Borden Noon session

Warm Up:  500m

EN-1:  900m

• 3 x (200 FS Fins on 3:15, 100 BK Fins on 1:45)

Kick:  250m

• 5 x 50m Kick on 1:30
  FS, BK, FS, BK, FS
• 50 Easy

EN-1/2:  300m

• 6 x 50 FS on 1:00
  Desc 1-3, 4-6
• 50 Easy

Race Pace:  500m

• 300 FS on 4:45, swim < 4:25 (act 4:25)
• 100 FS on 1:35, swim < 1:27 (act 1:27)
• 100 FS fast (act 1:30 … though today)
• 100 Easy

LAP:  100m

• 4 x (25 Sprint, 25 Easy) on 1:30

Power:  50

• 4 x 12.5m mid-pool to wall blast, easy back

Swim Down:  200m

Borden Noon session

Warm Up:  500m

EN-1:  900m

• 200 FS Fins on 3:15
• 100 BK Fins on 1:45
• 300 FS Fins on 4:45
• 100 BK Fins on 1:45
• 200 FS Fins on 3:15
• 100 BK Fins on 1:45
• 50 Easy

Kick:  250m

• 5 x 50m Kick on 1:30
  FS, BK, FS, BK, FS

EN-2:  400m

• 4 x 100 FS on 1:40, swim <1:27
• 50 Easy

LAP:  250 (500 Recov)

• 5 x (50 FS Sprint, 50 Medium, 50 Easy) on 3:30

Power:  50

• 4 x mid-pool blast start FS, easy back

Swim Down:  200m

Borden Noon Session

Warm Up:  500m

EN-1:  800m

• 200 FS Fins on 3:15
• 100 BK Fins on 2:00
• 200 FS Fins on 3:15
• 100 BK Fins on 2:00
• 2 x 100 FS Fins on 1:35
• 50 Easy

EN-1/2:  300

• 6 x 50 FS desc 1-6 on 1:00
• 50 Easy

Race Pace:  500m

• 300 FS on 4:45, swim <4:30
• 100 FS on 1:35, swim <1:27
• 100 FS, swim <1:27
• 200 Easy

LAP:  100 (100 Recov)

• 4 x (25 FS Sprint, 25 Easy) on 1:15

Swim Down:  200m+

Borden Noon Session

Warm Up:  500m

EN-1:  900m

• 2 x 100 FS Pull on 1:40
• 100 BK on 2:00
• 2 x 100 FS Fins on 1:40
• 100 BK on 2:00
• 2 x 100 FS on 1:40
• 100 BK on 2:00
• 50 Easy

Kick:  250m

• 5 x 50 on 1:20
• 50 Easy

EN-2:  300m

• 2 x 150m on 2:30, swim <2:10
• 100 Easy

LAP:  200m (200m)

• 8 x (25 FS Sprint, 25 cruise) on 1:15
• 100 Easy

Power:  50m

• 4 x mid-pool blast to wall, easy back

Swim Down:  200m

Collingwood Sunday Noon – 1hr session

Warm Up:  500m

EN-1:  700
Kick:  200
EN-1/2:  400

• 2 x 100 BK  on 2:00
• 2 x 50 FS Kick
• 2 100 IM on 2:00
• 2 x 50 Kick
• 3 x 100 FS Pull on 1:45
• 4 x 100 FS Desc 1-4 on 1:45
• 50 Easy

LAP:  200 (400 Recov)

• 4 x (50 FS Sprint, 100 Easy) on 3:30
  Last two reduced to 50 Easy each

Power:  37.5 (50 Recov)

• 3x mid-pool start to wall, easy back

Swim Down:  200m

Warm Up:  500m

EN-1: 1400
Kick:  350

• 200 FS Pull Paddles on 3:30
• 300 FS Pull Paddles on5:00
• 100 FS Kick Fins
• 300 FS on 5:00
• 200 FS on 5:00
• 100 FS Kick
• 2 x 100 BK
• 2 x 100 IM
• 3 x 50 Kick
• 50 Easy

EN-1/2:  300

• 6 x 50 FS desc 1-6 by 1sec on 1:00
• 50 Easy

Race Pace:

• 200 FS on 3:15, swim <2:55
• 300 FS, swim <4:30
• 50 Easy

LAP:  200 (400 Recov)

• 4 x (50 FS Sprint, 25 Easy) on 3:30

Power:  50m

• 4 x 12.5m mid-pool start to wall, easy back

Swim Down:  200m

Warm Up:  500m

EN-1: 900m
Kick:  350m

• 100 IM on 2:00
• 200 FS Pull Paddles on 3:15
• 100 FS Fins Kick
• 100 IM on 2:00
• 200 FS Pull on 3:15
• 100 FS Kick
• 100 IM on 2:00
• 200 FS Fins on 3:00
• 3 x 50 Kick Mix
• 50 Easy

EN-1:  500m

• 5 x 100 FS on 1:40, swim < 1:30
• 50 Easy

LAP:  200m (200 Recov)

• 4 x (50 FS Fast, 50 Easy) on 2:30

Swim Down:  200m

Borden Noon Session

Warm Up:  500m

EN-1:  1000

• 400 FS with every 4th length BK
• 200 FS Pull with Paddles on 3:30
• 100 IM on 2:00
• 200 FS Pull on 3:30
• 100 IM on 2:00

EN-2:  500

• 200 FS on 3:15
  (act 2:50)
• 300 FS on 5:00
  (act 4:29)

LAP: 50 (50 Recov)

• 2 x (25 FS Sprint, 25 Easy)

Collingwood Noon Session

Warm Up:  500m

EN-1:  700m
Kick:  350m

• 200 FS Pull Paddles on 3:30
• 100 FS Kick Fins
• 200 FS Pull on 3:30
• 100 FS Kick
• 3 x 100 BK on 2:00
• 3 x 50 Kick Mix
• 50 Easy

EN-2:  500m

• 300 FS on 5:00, swim <4:30 (act 4:33)
• 200 FS, swim <2:55 (act 2:03)
• 50 Easy

EN-3: 1100m
Endurance Overload

• 50 FS on 1:01,
  Each 50 must be completed by the clock had reaching the top
  (i.e. the swim time decreases from 60 sec by 1 sec each repeat)
  Actual – failed on #22

Swim Down:  200m+

Warm Up:  500

EN-1 1200:
Kick:  150:

• 2 x 200 FS Pull on 3:30
• 300 FS Pull on 5:00
• 50 Kick
• 3 x 100 BK on 2:00
• 50 Kick
• 2 x 100 IM on 2:00
• 50 Kick
• 50 Easy

EN-1/2:  250

• 5 x 50 FS on 1:00

EN-2:  300

• 3 x 100 FS on 1:40
• 50 Easy

LAP:  200 (recov 400)

• 4 x (50 FS sprint, 100 Easy) on 3:00

Swim Down:  200m

Collingwood Noon – 2 hrs block

Warm Up:  500m

EN-1:  1500 (50 Recov)
Kick:  350

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

EN 1/2:  250m

• 5 x 50 FS on 1:00
  Desc 1-5 from 42s

EN-2:  700m (100 Recov)

• 200 FS on 3:15
• 300 FS on 5:00
• 200 FS for time
• 100 Easy

LAP:  300m (600 Recov)

• 6 x (50 FS Sprint, 100 Easy) on 3:30

Power: 100m (100 Recov)

• 4 x blast start, easy rest of 25
• 4 x mid-pool blast start, easy back

Swim Down:  200m

Borden Noon Session (hopefully)

Warm Up:  500m

EN-1: 1200m
Kick:  350m

• 4 x 100 FS Pull on 1:45
• 100 FS Fins Kick
• 4 x 100 BK on 2:00
• 100 FS Kick
• 4 x 100 IM on 2:00
• 3 x 50 Kick mix
• 50 Easy

Borden Main Pool – noon session – Pool not open after 3 week maintenance

Collingwood Pool noon 2hr session

Warm Up:  500m

EN-1:  1000m

• 10 x 100 FS on 1:45
  – swim 1:30 and descend last few
• 50 Easy

Kick:  350m

• 100 FS Fins
• 100 FS
• 3 x 50 Mix on 1:30
• 50 Easy

EN-2:  600m – CSS Test

• 400 FS for time (6:05)
• 10 min easy swim/drill (400m)
• 200 FS for time (2:48)
• 100 easy
  CSS [m/s] = (400-200) / (400time – 200time)
  = 200 / (365 – 168)
  = 1.015 m/s or 98.5 s/100m
  CSS = 1:38.5 / 100m

LAP: 100 + 50 Power (150 Recov)

• 4 x (25 IM Fast, 25 Easy) on 1:30
• 4 x deep water start to wall, easy back

Swim Down:  500m

Borden Noon Session

Warm Up:  500m

EN-1/Kick:  800 / 400

• 200 FS Pull
• 100 Kick
• 200 FS Fins
• 100 Kick
• 2 x 100 FS
• 100 Kick
• 2 x 100 IM
• 100 Kick
• 50 Easy

EN-1/2:  250

• 5 x 50 FS on 1:00, desc 1-5
• 50 Easy

EN-2:  400

• 200 FS on 3:15, swim < 2:55
• 2 x 100 FS on 1:45, swim <1:28
• 100 Easy

LAP/Power:  150

• 4 x (25 Fast, 25 Easy) on 1:30
• 4 x 12.5m deep water start blast, easy back

Swim Down:  200m

Noon Session at Collingwood (1.5 hr)

Warm Up:  500m

Kick:  300m

• 100 FS Fins
• 100 FS
• 2 x 50 (1x FS 1x BK)
• 50 Easy

EN-1: 1000m (100m Recov)

• 2 x 200 FS Pull on 3:30, swim <3:00
• 100 FS Pull, swim < 1:30
• 50 Easy
• 2 x 100 BK on 2:00, swim < 1:45
• 3 x 100 IM on 2:00, swim <1:45
• 50 Easy

EN-1/2:  500m (50 Recov)

• 5 x 100 FS on 1:45, descend 1:28 to 1:23
• 50 Easy

LAP:  200m (400m Recov)

• 4 x (50 FS Fast, 100 Easy) on 4:00

Swim Down:  200m of incr breathing FS Pull

Collingwood Noon Session

Warm Up:  500m

EN-1:  500m

• 200 FS Pull
• 200 BK
• 100 IM

EN 1/2:  250

• 5 x 50 FS on 1:00, Desc 1-5
• 50 Easy

EN-2:  500m

• 200 FS on 3:15, swim <2:55
• 2 x 100 FS on 1:40, swim <1:25
• 2 x 50 FS on 55 sec, swim <40
• 50 Easy

LAP:  200m (200 Recov)

• 4 x (50 IM seq Sprint, 50 Easy) on 3:30
  FL-BK, BK-BR, BR-FS, FS-FS
  Block Starts

Swim Down:  100m

Collingwood Noon Session

Warm Up:  500m

Kick: 300m

• 2 x 100 Kick
• 2 x 50 Kick
• 50 Easy

EN 1/2:  250m

• 5 x 50m FS on 1:00 Desc 1-5
• 50 Easy

EN-2:  500m

• 5 x 100 FS on 1:45, swim <1:25
• 50 Easy

LAP:  200 (400 Recov)

• 4 x (50 FS sprint, 100 Easy) on 3:00

Swim Down:  200m

Bracebridge Sprint Tri Relay

750m Swim – 9:25

Borden Noon Session

Warm Up:  500m

Kick:  300m

• 2 x 100 FS
• 2 x 50 Mix

EN-1/2:  250m

• 5 x 50 FS desc 1-5 on 1:00

EN-2: 700m

• 200 FS on 3:30, swim <2:55
• 3 x 100 FS on 1:45, swim < 1:25
• 4 x 50 FS on 55, swim <40
• 50 Easy

LAP:  200m (400 Recov)

• 4 x (50 FS Fast, 100 Easy) on 3:00

Swim Down:  200m

Borden Noon Session

Warm Up:  500m

EN-2:  400m

• 4 x 100 FS on 1:45, swim <1:25
• 50 Easy

EN-1 (1400m) / Kick (400m):

• 200 FS Pull
• 2 x (25 Scull, 25 Catch-up Drill)
• 100 FS Fins Kick
• 200 BK
• 2 x (25 Scull, 25 Catch-up Drill)
• 100 FS Kick
• 200 FS
• 2 x (25 Scull, 25 Catch-up Drill)
• 2 x 50 Kick Mix (act 50 FS Kick 59sec)
• 200 FS Fins + paddles
• 2 x 50 Kick Mix (act 50 FS Kick 55sec)
• 2 x (25 Scull, 25 Catch-up Drill)
• 2 x (25 BR, 25 BK, 50 FS)

Swim Down: 50m

Borden Noon Session

Warm Up:  500

Kick:  300 (50 Recov)

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

EN-1:  500

• 300 FS Pull on 5:00 (act 4:35)
• 200 BK (act 3:37)

EN-1/2:  250  (50 Recov)

• 5 x 50 FS Desc 1-5  on 1:00, swim 42, 41, 40, 39, 38
• 50 Easy

EN-2:  750 (50 Recov)

• 150 FS on 2:30 swim <2:10 (act 2:07)
• 3 x 100 FS on 1:45 swim <1:25 (act all 1:24)
• 6 x 50 IM Seq on 1:05
• 50 Easy
  ***Pool is too hot for EN-2 training***
  And this is still very light EN-2

LAP:  100m (100 Recov)

• 4 x (25 FS Sprint, 25 Easy) on 1:30

Swim Down:  100

Collingwood Pool – Recovery Swim (only a 1hr time slot)

Warm-Up:  500m

EN-1 (1600) / Kick (300):

• 200 FS Pull on 3:30
• 200 FS on 3:30
• 200 BK on 4:00
• 100 FS Kick Fins on 20 sec
• 5 x 100 FS (2 Pull, 3 Swim) on 1:45
• 100 FS Kick on 20
• 3 x 100 BK on 2:00
• 2 x 100 IM on 2:00
• 2 x 50 Kick Mix on 1:30

LAP: 50m (50 Recov)

• 2 x (25 FS Sprint, 25 Easy)

Swim Down 25m

K-Town Race – Relay swim leg

33:33 for 2000m or 1:41/100m

Noon session – Borden

Warm Up:  800m

Kick:  300m

• 2 x 100 Fins Kick
• 2 x 50 Fins Kick

EN-1:  1000m

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

EN-1/2:  200m

• 2 x 100m FS on 1:45, swim <1:25

EN-2:  250m

• 5 x 50 FS on 1:00, swim <40

LAP:  100m

• 4 x (25 Sprint, 25 Easy) 1:30

Swim Down:  200m

Borden Noon

Warm Up:  800m

Kick:  300m

• 100 FS Fins
• 4 x 50 FS Fins

EN-1: 1000m

• 200 FS Pull on 20+
• 200 FS on 20+
• 100 BK on 15
• 200 FS Fins on 20+
• 200 FS on 20+
• 100 BK

EN-1/2: 200m

• 4 x 50 FS desc 1-4, Swim 40, 39, 38, 37

LAP: 100m

• 4 x (25 Choice Sprint, 25 Easy) on 1:30

Swim Down:  200m

Borden Noon Session

Warm Up:  800m

EN-1/2 (800) Kick (300): (100 Recov)

• 100 FS Kick on 30
• 4 x 50 FS Kick on 15
• 50 Easy
• 3 x 100 FS Pull
• 3 x 100 BK
• 2 x 100 FS Desc
• 50 Easy

EN-2: 250 (100 Easy)

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

EN-1: 400

• 2 x 100 FS Pull
• 2 x 100 FS Fins pick-up

Swim Down:  50m

Noon Borden – R knee bad

Warm Up:  700

EN-1 (1000m) + Kick (300m):  1300m (200 Recov)

• 100 FS Kick
• 50 Easy
• 200 FS Pull on 20+
• 200 FS Fins on 20+
• 200 BK
• 50 Easy
• 4 x 50 FS Kick on 1:30
• 50 Easy
• 5 x 100 FS on 1:45 (2x Pull, 3x Full) (1:25-1:27)
• 50 Easy

EN-1/2:  150m (50 Recov)

• 3 x 50 FS on 1:00 (act 40, 38, 36)
• 50 Easy

LAP: 100m (100 Recov)

• 4 x (25 IM Sprint, 25 Easy) on 1:30 (FL-BK-FS-FS)

Swim Down:  200

tbd

Warm Up:  800m

Kick: 300m

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

EN-1: 750m

• 2 x 25 FS on 30s
• 2 x 50 FS on 1:00
• 2 x 100 FS on 1:45
• 200 FS on 3:30
• 100 FS on 1:45
• 50 FS on 1:00
• 2 x 25 FS on 30s

EN-2: 700m

• 4 x 50 FS on 1:00
• 4 x 50 BK on 1:05
• 6 x 50 IM seq on 1:10

LAP:  100m (100 Recov)

• 4 x (25 FS Sprint, 25 Easy) on 1:30

Swim Down:  200m+

Warm Up:  500m

EN-1:

• 200 FS
• 100 Kick
• 200 FS Pull
• 100 Kick
• 200 FS
• 50 Scull
• 200 FS Fins

FS Tech

• 200 FS Waist float – high elbow

Swim Down:

• 150 BK

Dual ocean session – French Leave Beach

Choppy  with a side-shore current – very warm water – super buoyant

Skipped the planned thursday morning session and did a rough ocean  swim Friday in Nassau,

East Bayfield – early morning

Warm Up:  800m

Kick:  300m (100 Recov)

• 3 x 50 FS Kick
• 3 x 50 BK kick
• 100 Easy

EN-1 / 2 :  1350 / 100m (100 Recov)

• 4 x 150 FS on 2:30 [600]
• 4 x 100 BK on 2:00 [400]
• 7 x 50 FS on 1:00 [350]
  1-5 Swim 40sec, 7-8 Swim <38
• 100 Easy

LAP:  125m (125 Recov)

• 5 x (25 IM Sprint, 25 easy) on 1:30

Swim Down:  200m

East Bayfield – early morning

Warm Up:  800m

EN-1 / Kick:  1350 / 300 (250 Recov)

• 6 x 100 FS on 1:45 [600]
• 3 x 50 FS kick on 1:20 [150]
• 50 Easy
• 2 x 100 BK on 2:00 [200]
• 2 x 100 IM on 2:00 [200]
• 3 x 50 BK Kick on 1:20 [150]
• 50 Easy
• 7 x 50 IM seq on 1:10
  FL, BK, BR, FS, FL, BK, BR
• 150 Easy

EN-2: 150m

• 3 x 50 FS on 55, swim <38
• 50 Easy

Swim Down:  200m

East Bayfield morning session

Warm Up:  800m

Kick:  300m (100 Recov)

• 3 x 50 FS Kick
• 3 x 50 IM seq kick
• 100 Easy

EN-1 / 2 :  1350 / 100m (100 Recov)

• 4 x 150 FS on 2:30 [600]
• 4 x 100 BK on 2:00 [400]
• 7 x 50 FS on 1:00 [350]
  1-5 Swim 40sec, 7-8 Swim <38
• 100 Easy

LAP:  125m (125 Recov)

• 5 x (25 FS Sprint, 25 easy) on 1:30

Swim Down:  200m

EB early morning session

Warm Up:  800

EN-1 / Kick / EN-/2 : 1200 / 300 / 100

• 3 x 50 FS Kick on 1:20/15
• 4 x 125 FS on 2:15
• 100 Easy
• 3 x 50 BK Kick on 1:20/15
• 4 x 100 BK on 2:00
• 100 Easy
• 8 x 50 FS on 1:00
  1-6 @ 40s, 7-8 @ 37s
• 100 Easy

Power:  100

• 4 x 12.5m Blast off FS, easy rest of 25
• 4 x mid-pool cold start to wall, easy back to mid

Swim Down:  200

EB early morning

Warm Up:  800m

• 300 FS Pull
• 300 BK Fins
• 200 IM Drills

EN-1 / Kick:  1200 / 200 (150 Recov)

• 2 x (100 Fins Kick on 20 sec)
  1x FS, 1x BK
  **For the next 3 parts – no extra rest**
• 5 x 100 FS on 1:45
• 5 x 100 BK on 2:00
• 2 x 100 IM on 2:00
• 100 Easy

EN-2:  200 (50 Recov)

• 4 x 50 FS on 1:00 (swim 40)
• 100 Easy

LAP:  100 (100 Recov)

• 4 x (25 IM Seq Fast, 25 Easy on 1:30)

Swim Down:  200m

EB early morning session
Start of a 19 Week Prep for Noosa.

Warm Up:  800m

• 300 FS Pull
• 300 BK Fins
• 200 IM Drills

EN-1 / Kick: 1600m

• 3 x 50 FS Kick  on 1:20 / 15 sec
• 4 x 125 FS on 2:15 
• 100 Easy
• 3 x 50 BK Kick on 1:20 / 15 sec
• 3 x 100 BK on 2:00 
• 50 Easy
• 3 x 100 IM on 2:00
• 2 x 100 FS on 1:45
• 50 Easy

LAP:  100m (100 Recov)

• 4 x (25 FS fast, 25 Easy) on 1:30

Recov:  300

Swim Down:  200m

EB early session

Warm Up:  1000m

• 200 FS Pull
• 4 x (25 Kick IM, 25 Swim FS)
• 200 BK Fins
• 4 x (25 Kick FS, 25 Swim IM)
• 100 FS Drills
• 100 BK Drills

EN-1 / Kick: 1800 / 400m

• FS Pacing 2 x [
  – 2 x 25 FS on 30
  – 50 FS on 1:00
  – 100 FS on 1:45
  – 200 FS
  – 50 Easy ]
  #1 Pull, #2 Swim
• 4 x 50 Kick IM seq on 1:30
• BK Pacing 2 x [
  – 2 x 25 BK on 45
  – 50 BK on 1:15
  – 100 BK on 2:15
  – 200 BK
  – 50 Easy ]
  #1 Pull, #2 Swim
• 4 x (2 x 25 IM Kick solid on 1:00)

Speed:  200m

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

Swim Down:  200m

• 4 x (2 x 25 FS increase breathing 8, 10, 12, none)

Total:  3600m

EB early morning session

Warm Up:  1000m

• 300 FS Pull
• 300 BK Fins
• 400 IM Drills

EN-1 / Kick:  2200 / 400m

• 200 Kick by 50’s as FL-FS, BK-FS, BR-FS, FS-FS
• 4 x 100 FS on 1:45
• 50 Easy
• 4 x 100 BK on 2:00
• 50 Easy
• 4 x 100 IM on 2:00
• 50 Easy
• 2 x 50 Kick (FS, BK)
• 4 x 50 FS on 1:00
• 4 x 50 BK on 1:05
• 4 x 50 IM seq on 15 sec (FL-BK, BK-BR, BR-FS, FL-FS)
• 50 Easy
• 2 x 50 Kick (BR, FL)

Swim Down:  200m

• 8 x 25 FS Pull (8, 10, 12, none – strokes/breath)

Total:  3800m

EB session

Warm Up: 1000m

• 300 FS Pull
• 300 BK Fins
• 400 IM Drills

EN-1 / Kick: 2250m / 300m

• 3 x 200 FS (Pull, Fins, Swim)
• 100 FS Fins Kick
• 3 x 200 BK (Pull, Fins, Swim)
• 100 BK Fins (50 flat, 50 side)
• 3 x 100 FS on 1:45
• 50 Easy
• 3 x 100 BK on 2:00
• 50 Easy
• 3 x 100 IM on 2:00
• 50 Easy
• 50 BR kick
• 50 FL Kick

Swim Down:  200m

• 8 x 25 FS Pull with restricted breathing

Total:  3750m

Early EB session

Warm Up:  1200m

• 300 FS Pull
• 300 BK Fins
• 400 IM Drills
• 200 Kick mix

Drills / Kick: 800

• 200 IM
• 200 IM Kick
• 200 BK Drills
• 200 FS Drills

Early morning EB session – crazy busy

Warm Up:  1000

• 300 FS Pull
• 300 BK Fins
• 400 IM Drills

EN-1 / Kick:  1700 / 200

• 200 FS
• 200 BK
• 200 IM
• 50 Easy
• 2 x 100 FS
• 2 x 100 BK
• 2 x 100 IM
• 50 Easy
• 100 FS Fins Kick
• 100 BK Fins Kick
• 3 x 50 FS
• 3 x 50 BK
• 25 FS Fast, 25 easy
• 25 BK Fast, 25 easy

Total:  2900m

Early East Bayfield Session

Warm Up:  1000m

• 300 FS Pull
• 300 BK Fins
• 400 IM Drills

EN-1 / Kick: 1300m/400m

• 3 x 100 FS Pull
• 2 x 50 FS Kick
• 3 x 100 BK Pull
• 2 x 50 BK Kick
• 2 x 150 FS Paddles/Fins
• 2 x 50 FL Kick
• 2 x 150 BK Paddles/Fins
• 2 x 50 BR Kick
• 25 FS Fast, 25 Easy
• 25 BK Fast, 25 Easy

Swim Down: 150m

• 6 x 25 FS Pull restricted breathing
  (8 strokes, 10 Strokes 12 Strokes – alt sides for breathing each 25)

Total:  2850m

Early session – East Bayfield

Warm Up: 1000m

• 300 FS Pull
• 300 BK Fins
• 3 x 100 Drills [FL, BK, FS]
• 100 BR

Kick: 300m

• 100 FS Fin kick
• 100 BK Fin kick
• 50 BR Kick
• 2 x 25 FL kick

EN-1: 1300m

• 6 x 50  FS on 1:00 [3 Pull, 3 Full]
• 6 x 50 BK  on 1:10 [3 Pull, 3 Full]
• 6 x 50 IM seq on 1:00
• 4 x 100 [IM, BK, BR, FS]

Swim Down:  150m (total 2750m)

Easy Swim – East Bayfield – 7am

Warm Up: 800

• 200 FS Pull
• 200 BK Fins
• 200 IM Drills
• 4 x (25 FS, 25 BK)

EN-1 + Kick:  1200 + 400

• 2 x 50 FS Fin Kick on 1:00
• 2 x 50 BK Fin Kick on 1:00
• 200 FS Pull
• 2 x 100 FS
• 2 x 50 FS Pull
• 2 x 50 FS
• 2 x 25 FS Kick on 45
• 2 x 25 BK Kick on 45
• 200 BK Pull
• 2 x 100 BK
• 2 x 50 BK Pull
• 2 x 50 BK
• 2 x 25 BR Kick on 45
• 2 x 25 FL Kick on 45

Swim Down:  150 Easy
Total:  2550m

As of June 1st 2013, civilians with recreation facility memberships at CFB Borden are no longer permitted to swim in either the early morning or noon sessions.

Over the last seven years, I’ve trained most days of the week during the noon swim (originally two hours 11:30-13:30 – more recently reduced to 1.5 hours 11:30-13:00) as well as BEAST / CF Swim Team morning sessions.

I’ve done my part to support and promote CF Swimming on base by either helping to or completely running the program. I’ve benefitted greatly by having the CF members to train with as well as years of excellent coaching by Major Cathie Bass (Ret). The benefits go both ways.

Now, I have no place to train. My membership is of no value.

CF members will neither have people to train with nor an organized program in which to train in the CF National Sport of Swimming. The pool will be greatly underutilized. The revenue stream from civilian memberships will disappear.

Why was such a negative change approved?

Feel free to comment.
And, if you are CF and have benefited from the previous inclusion of civilians in swim training – please voice your concerns through your Chain of Command.

Very Easy late afternoon session – Queen’s University Pool

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, 25 BK
• 25 FS Kick, 25 FS

EN-1:  150m

• 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

Easy noon session – Borden

Warm Up:  700m

Recov:  150m

• 25 BK Kick, 25 BK
• 25 FS Kick, 25 FS
• 25 BR Kick, 25 BR

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

Swim Down:  200m

Last short Race Pace session – noon Borden

Warm Up:  700m

Recov:  200m

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

EN-1:  150m

• 3 x 25 BK on 35 sec
• 25 FL, 25 BR, 25 FS, each on 35 sec
• 50 Easy

Race Pace: 100m

• 50 BK broken as – 25 BK on 1:00, 25 BK
• 200 easy
• 50 FS broken as – 25 FS on 1:00, 25 FS

Swim Down:  300+ Easy

Easy Session – late afternoon Borden

Warm Up:  700m

Recov:  200m

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

EN-1:  150m

• 3 x 25 FS on 30
• 3 x 25 BK on 35

LAP/Power:  100

• 25 BK Sprint, 25 easy
• 12.5m BK Power Start, easy rest of 50
• 12.5m BK Power Finish from standstill
• 25 FS Sprint, 25 Easy
• 12.5 FS Power Start, easy rest of 50
• FS Power Flags In/Out, easy rest of 50

Swim Down:  200m

Rest Day

Race Pace Session – noon Borden

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+
  (37, so +1)
• 25 BK Sprint on 1:00, 25 BK Sprint (as broken 50)
  (approx. 17-18)
• 200 Easy
• 50 FS Sprint (@ 1st 50 of 100 pace), 100 Easy on 3:00+
  (32, so plus 1.5)
• 25 FS Sprint on 1:00, 25 FS Sprint (as broken 50)
  (both 14)
• 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

Easy + Starts – early morning East Bayfield

Warm Up:  700

Recov:  300

• 2 x (25 BK Kick, 25 BK Drill)
• 2 x (25 FS Kick, 25 FS Drill)
• 2 x (25 BR Kick, 25 BR)
• 2 x (25 FL Kick, 25 FL Drill)

EN-1:  300

• 2 x (3 x 50 IM Seq on 1:10)
• 50 Easy

LAP:  150

• 25 BK Sprint, 25 BK Easy on 2:00
• 25 FS Sprint, 25 FS Easy
• 100 Easy
• 2 x 12.5m BK Power Start, easy rest of 50
• 2 x 12.5m FS Power Start, easy rest of 50
• 2 x 12.5m BR Power Start, easy rest of 50
• 2 x 12.5m FL Power Start, 3asy rest of 50

Swim Down:  300

Pacing – early morning East Bayfield

Warm Up:  700m

Recov:  300

• 2 x (25 BK Kick, 25 BK)
• 2 x (25 FS Kick, 25 FS)
• 100 IM Drill

EN-1:  300

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

LAP:  150

• 2 x (25 BK Sprint, 25 BK Easy) on 2:00
  (both foot touch 18 sec)
• 100 Easy
• 2 x (25 FS Sprint, 25 FS Easy) on 2:00
  (both foot touch 14 sec)
• 100 Easy
• 25 FL Sprint, 25 Easy on 2:00
  (17 sec)
• 25 BR Sprint, 25 Easy
  (17 sec)

Swim Down:  300m

Rest Day

Race Recovery Session

Warm Up:  700m

Recov:  300m

• 100 FS Drill/Swim mix
• 100 BK Drill/Swim mix
• 100 Kick mix

EN-1:  400m

• 3 x 50 FS
• 50 FS Kick
• 3 x 50 BK
• 50 BK Kick
• 50 Easy

LAP:  100m

• 2 x (25 BK Sprint, 75 BK Easy)
• 2 x (25 FS Sprint, 75 FS Easy)

Swim Down:  300

Thornhill Masters Invitational

100 BK – 1:14.70 with splits 17.0 + 18.7 (35.7) + 19.1 + 19.6 (38.7)

100 FS – 1:07.56

50 BK – 34.03 with splits 16.7 + 17.3

50 FS – 29.43

100 IM – 1:18.37 with splits 15.7 + 20.7 (36.4) + 22.6 + 19.0 (41.6)

Rest Day

Race Pace Session – no weights (done for taper)

Warm Up:  500m

EN-1:  300m

• 2 x 50 FS on 1:00
• 2 x 50 BK on 1:05
• 50 FS Kick on 1:30
• 50 BK Kick
• 50 Easy

Race Pace: 200m

• BK 25 on 1:00, 50 on 1:30, 25
• 150 Easy
• FS 25 on 1:00, 50 on 1:30, 25
• 150 Easy

LAP:  100m

• 4 x (25 Dive Sprint IM, 25 Easy)

Swim Down:  300++

Recovery + Starts Session

Warm Up:  800m

EN-1:  600

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

LAP:  150m

• 2 x (25 BK Dive Sprint, 25 Easy)
• 100 Easy
• 2 x (25 FS Dive Sprint, 25 Easy)
• 100 Easy
• 4 x Power Dive Start IM seq, easy rest of 50

Swim Down:  300m

Speed Session – plus last Power + maintenance weights

Warm Up:  900m

EN-1:  200m

• 2 x 50 FS on 1:00
• 2 x 50 BK on 1:05
• 50 Easy

LAP / Power:  250m (xx Recov)

• 2 x (25 BK Sprint, 25 Easy) on 2:00
• 100 Easy/Drills
• 2 x (25 FS Sprint, 25 Easy) on 2:00
• 100 Easy/Drills
• 4 x (25 IM Sprint, 25 IM Easy) on 2:00
• 150 Easy/Drills
• 2 x (12.5 Start Power, rest of 50 Easy)
• 100 Easy
• 2 x (12.5 Finish Power, rest of 50 Easy)

Swim Down:  100m

Rest Day

Race Pace Session + weights for power and maintenance

Warm Up:  500m

EN-1:  300

• 2 x 50 FS on 1:00
• 2 x 50 BK on 1:05
• 50 FL-BK, 50 BR-FS on 1:10
• 50 Easy

Race Pace: 300m

• 50 BK (1st 50 of 100), 100 Easy
• 50 BK (2nd 50 of 100), 100 Easy
• 25 BK on 1:00 – 25 BK (as broken 50), 50 Easy
• 150 BK Drills
• 50 FS, 100 Easy
• 50 FS, 100 Easy
• 25 FS on 1:00, 25 FS, 100 Easy

LAP:  100m

• 4 x (25 IM seq Sprint, 25 Easy Next IM Seq) on 1:30+

Swim Down:  200m

Easy Session – late afternoon Borden

Warm Up:  700m

EN-1/2:  500m

• 100 Easy Fin Kick
• 4 x 50 FS
• 4 x 50 BK
• 4 x 25 Kick

LAP:  100m

• 2 x 25 BK
• 2 x 25 FS

Swim Down:  100m

Rest Day

Reduced Race Pace session – plus weights (max weight for power on key lifts, one set on others)

Warm Up:  500

EN 1/2:  400

• 3 x 50 FS on 1:00, Desc 1-3 (38, 39, 37)
• 2 x 25 FS Kick on 45 (27, 28)
• 3 x 50 BK on 1:05, Desc 1-3  (50, 47, 46)
• 2 x 25 BK Kick on 45 (28, 27)

Race Pace:  400m (700 Recov)

• BK Broken 100m as:
  25m on 1:00 – 50m on 1:30 – 25m
  ( 17.5 – foot, 37 – foot, 18 – hand)
• 100 Easy
• BK 50m Sprint (37 – foot)
• 100 Easy
• BK Broken 50m as:
  25m on 45 – 25m (16-foot, 17-hand)
• 150 Easy
• FS Broken 100m as:
  25m on 1:00 – 50m on 1:30 – 25m
  (14-foot, 32-foot, 15-hand)
• 100 Easy
• FS 50m Sprint (32-foot)
• 100 Easy8
• FS Broken 50m as:
   25m on 45 – 25m (14-foot, 15-hand)
• 150 Easy

LAP/Power:  100

• 4 x 25 IM Sprint, 25 Easy
  (FL-18, BK-19, BR-20, FS-15)

(tried kicking with power fins – killed bad knee)

Swim Down:  100

Pure Recovery Swim Session

Warm-Up:  1000

Recover:

• 3 x 100 FS – Pull, Fins, Swim
• 100 Scull
• 3 x 50 FS Fins Kick
• 3 x 100 BK – Pull, Fins, Swim

Early morning East Bayfield session – with blocks

Warm Up: 700m

EN 1/2:  700/100

• 3 x 100 FS on 1:45, Pick-Up last one
• 3 x 100 BK on 2:00, Pick-Up last one
• 2 x 100 IM on 2:00

Race Pace:  350

• 2 x (50 BK Max Effort, 100 Easy) on 3:30
• 75 BK Max Effort, 150 Easy
• 2 x (50 FS Max Effort, 100 Easy) on 3:00
• 75 FS Max Effort, 150 Easy

LAP:  200m

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

Power:  50m

• 4 x 12.5m Blocks Explode IM seq, easy rest of 50

Swim Down:  300+

Rest Day

Slight reductions from last week – Race Pace Session + weights

Warm Up:  500m

EN 1/2: 700 / 100

• 2 x 100 FS on 1:45
• 2 x 50 FS on 1:00
• 2 x 25 FS on 30 Pick-up
• 2 x 100 BK on 2:00
• 2 x 50 BK on 1:05
• 2 x 25 BK on 35 Pick-up
• 50 Easy

Race Pace:  400m

• 3 x [(2 x 25 BK Sprint on *), 100 Easy]
  *#1 on 1:00, #2 on 50, #3 on 45
• 50 BK Sprint
• 150 Easy
• 3 x [(2 x 25 FS Sprint on *), 100 Easy]
  *#1 on 1:00, #2 on 50, #3 on 45
• 50 FS Sprint
• 150 Easy

LAP:  100m Skipped – ran out of time

• 4 x (25 IM Sprint, 25 Easy) on 1:30

Power:  50

• 4 x 12.5m Power Kick, easy rest of 50

Swim Down 100m

Long Course Meet @ U of T

50 BK – 35.03
100 BK – 1:18.47  (split 38-40)

50 FS – 29.62
100 FS – 1:09.79  (wtf?)

50 BR – 38.74

East Bayfield – early morning session – easy plus starts/short speed work

Warm Up:  700m

EN-1:  900m

• 3 x 100 FS on 1:45
• 3 x 100 BK on 2:00
• 100 IM on 2:00
• 4 x 50 Kick on 1:20

LAP:  300

• 4 x (25 FS Dive, 25 Easy)
• 4 x (25 BK Dive, 25 Easy)
• 4 x (25 IM Dive, 25 Easy)

Power:  100

• 2 x 12.5 FS Power Dive, easy rest of 50
• 2 x 12.5 BK Power Dive, easy rest of 50
• 4 x Flags In/Out, easy rest of 50
  Mix strokes

Swim Down:  300

Time Trial 100’s + Weights

Warm Up:  500m

EN-1/2: 450/150

• 5 x 50 FS on 1:00 Desc 4,5
• 5 x 50 BK on 1:05 Desc 4,5
• 4 x 25 Kick on 1:00
• 50 Easy

Race Pace:  400m (800 Recov)

• 100 BK for time (1:18)
• 150 Easy
• 50 BK for time (34.6)
• 100 Easy
• 2 x 25 BK on 45
• 200 Easy
• 100 FS for time (1:09)
• 150 Easy
• 50 FS for time (29.9)
• 100 Easy
• 2 x 25 FS on 45
• 150+ Easy
• 100 IM for time – skipped – ran out of time

Swim Down:  150

Rest Day

Race Pace session + weights

Warm Up:  500

EN-1/2 450/150:

• 5 x 50 FS on 1:00 Desc 1-5
• 5 x 50 BK on 1:00 Desc 1-5
• 4 x 25 Kick on 1:00
• 50 Easy

Race Pace:  550

• 6 x 25 BK Sprint on 1:00 (alt foot/hand touch)
• 150 Easy
• 3 x 25 BK Sprint on 0:45 (1x Dive, 2x Push)
• 150 Easy
• 2 x 25 BK Sprint on 0:30 (Dive/Push)
• 150 Easy
• 6 x 25 FS Sprint on 1:00
• 150 Easy
• 3 x 25 FS Sprint on 0:45
• 150 Easy
• 2 x 25 FS Sprint on 0:30
• 200 Easy

LAP:  50

• 25 FL Sprint, 25 Easy on 1:30
• 25 BR Sprint, 25 Easy

Swim Down:  200

Last week of Race Prep – kick-off session

Warm Up:  700

EN-1:  800

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

LAP:  200

• 4 x (25 BK Sprint, 25 Easy) on 1:30
  *Ascend Stroke Rate 1-4 (18, 17, 16, 16)
• 50 Easy
• 4 x (25 FS Sprint, 25 Easy on 1:30
  *Ascend Stroke Rate 1-4 (16, 16, 14, 14)

Power:  25

• 2 x 12.5m BK Dolphin Max, easy rest of 50

Swim Down:  200

Rest Day

Last session of the week – Time Trials and weights

Warm Up:  500m

EN 1/2:  500m

• 4 x 50 FS on 1:00 Desc 1-4
• 4 x 50 BK on 1:05 Desc 1-4
• 2 x 50 IM on 1:05

Race Pace:  500m

• 100 BK for time (1:19)
• 150 Easy
• 50 BK Sprint Dive on 1:15 (37)
• 50 BK Sprint Push (39)
• 150 Easy
• 100 FS for time (1:10)
• 150 Easy
• 50 FS Sprint Dive on 1:15 (33)
• 50 FS Sprint Push, aim (33.5 – higher stroke rate)
• 150 Easy
• 100 IM for time (1:24)
• 150 Easy
  Tough session – all Time-Trial swims were > than last week
  Broken 100’s were on less rest

LAP:  100m

• 4 x (25 IM Sprint, 25 Easy) on 1:30
  (FL-16, BK-16.5, BR-20, FS-13)

Swim Down:  300m

Starts Session – early morning East Bayfield

Warm Up:  700m

EN-1:  900m

• 3 x 100 FS on 1:45
• 3 x 100 BK on 2:00
• 100 IM on 2:00
• 4 x 50 Kick on 1:20

LAP:  300

• 4 x (25 FS Dive, 25 Easy)
• 4 x (25 BK Dive, 25 Easy)
• 4 x (25 IM Dive, 25 Easy)

Power:  100

• 2 x 12.5 FS Power Dive, easy rest of 50
• 2 x 12.5 BK Power Dive, easy rest of 50
• 4 x Flags In/Out, easy rest of 50
  Mix strokes

Swim Down:  300

Race Pace session for 100’s – plus weights

Warm Up:  500m

EN 1/2:  500m

• 4 x 50 FS on 1:00 Desc 1-4
• 4 x 50 BK on 1:05 Desc 1-4
• 4 x 25 Kick on 20 sec

Race Pace:  500

• 50 BK – ON 1:30 50 BK – 100 Easy (36-38)
• 50 BK – ON 1:20 50 BK – 100 Easy (37-40)
• 50 BK Max (34)
• 200 Easy
• 50 FS – ON 1:20 50 FS – 100 Easy (32-34)
• 50 FS – ON 1:10 50 FS – 100 Easy (31-35)
• 50 FS Max (30.3)
• 200 Easy

LAP:  100 (skipped)

• 4 x (25 IM, 25 Easy) on 1:30
  Include Turn and swim next stroke Easy

Power:  25

• 2 x 12.5m Power BK Dolphin, easy rest of 50

Swim Down:  200

Rest Day

Race Pace session – for 50’s – plus weights

Warm Up:  500m

EN 1/2:  500m

• 4 x 50 FS on 1:00, Desc 1-4
• 4 x 50 BK on 1:05 Desc 1-4
• 4 x 25 Kick on 20
• 50 Easy

Race Pace:  500m

• 5 x 25 BK Sprint on 1:00 (1x Dive, 4x Push)
• 150 Easy
• 3 x 25 BK Sprint on 50 sec (1x Dive, 2x Push)
• 150 Easy
• 2 x 25 BK Sprint on 45 sec (1x Dive, 1x Push)
  (16, 16)
• 200 Easy
• 5 x 25 FS Sprint on 1:00 (1x Dive, 4x Push)
• 150 Easy
• 3 x 25 FS Sprint on 50 sec (1x Dive, 2x Push)
• 150 Easy
• 2 x 25 FS Sprint on 45 sec (1x Dive, 1x Push)
  (14, 15)
• 200 Easy

LAP:  50 (dropped 2x)

• 2 x (25 IM Sprint, 25 Easy) on 1:30 (FL, BR)

Power:  25 – skipped

• 2 x 12.5m BK Dolphin, easy rest of 50

Swim Down:  200m

Start of Week 5 of the Race Preparation Phase – Aerobic warm-up session for the week

Warm Up:  700m

EN-1 900m

• 3 x 100 FS (Pull, Fins, Swim) on 1:45
• 2 x 50 FS Kick 15
• 3 x 100 BK all swim on 2:00
• 2 x 50 BK Kick on 15
• 100 IM
• 50 Easy

LAP: 

• 4 x 150m FS on 3:00
  swum as 50m in 35, 100m in 1:30 (~2:05)

Power:

• 2 x 12.5m Power BK Kick, easy rest of 50

Swim Down:  200m

Rest Day

Race Pace Time Trial Session – then weights

Warm Up:  500m

EN-1/2 500m

• 4 x 50 FS on 1:00 Desc 1-4
• 4 x 50 BK on 1:05 Desc 1-4
• 2 x 50 IM on 1:10
• 50 Easy

Race Pace:  500m

• 100 BK for time (1:16.5)
• 150 Easy
• 50 BK Sprint Dive on 1:30, aim 36 (act 36)
• 50 BK Sprint Push, aim 37 (act 38)
• 150 Easy
• 100 FS for time (1:11 – and really tough)
• 150 Easy
• 50 FS Sprint Dive on 1:30, aim 30.5 (act 31)
• 50 FS Sprint Push, aim 32 (act 34)
• 150 Easy
• 100 IM for time (1:22)
• 150 Easy

LAP:  100m

• 4 x (25 IM Seq, 25 Easy) on 1:30

Swim Down:

Rest Day

Race Pace Session – for 100’s – then weights

Warm Up:  500m

EN-1/2 500m

• 4 x 50 FS on 1:00 Desc 1-4
• 4 x 50 BK on 1:05 Desc 1-4
• 4 x 50 IM on 1:15

Race Pace:  500m

• 2 x {
  – 50 BK Dive start (aim 36) on 1:30
  – 50 BK Push Start (aim 37)
  (36+39, 37+38)
  – 100 Easy }
• 50 BK Max Speed (34.5)
• 200 Easy
• 2 x {
  – 50 FS Dive start (aim 30.5) on 1:15
  – 50 FS Push Start (aim 32)
  (31+34, 32+34)
  – 100 Easy }
• 50 FS Max Speed (30)
• 200 Easy

LAP:

• 2 x (25 IM Sprint, 25 Easy) on 1:30
  (skipped 2x ,pre)

Power: skipped

• 4 x (12.5 Power Kick, easy rest of 50)

Swim Down:  200m

Recovery Session

Warm Up:  700m

EN1:  900m

• 2 x 100 FS (Pull-Swim) on 1:45
• 2 x 50 FS Kick
• 2 x 100 BK (Pull-Swim) on 2:00
• 2 x 50 BK Kick
• 6 x 50 IM seq on 1:10
• 50 Easy

LAP: 200 (400 Recov)

• 4 x (25 FS Sprint, 25 Easy) on 1:30
• 100 Easy
• 4 x (25 BK Sprint, 25 Easy) on 1:30
• 100 Easy

Power:  50m (150 Recov)

• 4 x 12.5m Power kick, Easy rest of 50

Swim Down: 200

Early morning East Bayfield Session
Start of three weeks of hard Race Prep training leading to National’s taper

Warm Up:  500m

EN-1/2:  500m

• 5 x 50 FS on 1:00, Desc 1-5
• 5 x 50 BK on 1:05, Desc 1-5
• 50 Easy

Race Pace:  200m (300 Recov)
RP work for 50m

• 4 x 25m FS Sprint on 1:00
  1x Dive – target 13.5s
  3x Push – target 14.5s
• 150m Easy
• 4 x 25m FS Sprint on 1:00
  1x Dive, 3x Push
• 200 Easy
• 4x 25m BK Sprint on 1:00
  1x Dive – target 16s
  3x Push – target 17s
• 150 Easy
• 4 x 25m BK Sprint on 1:00
  1x Dive, 3x Push
• 200 Easy

LAP:  100m

• 4 x (25 IM seq Sprint, 25 Easy) on 1:30

Swim Down:  150m

Rest Day

Race Recovery Swim

Warm Up:  800m

EN-1:  1300

• 3 x 100 FS (Pull-Fins-Swim)
• 2 x 100 FS Kick Fins
• 3 x 100 BK (Pull, Fins-Swim)
• 2 x 100 BK Kick Fins
• 3 x 100 IM
• 6 x (25 Build, 25 Easy)

Swim Down:  150m

London – Ontario Provincial Championships – Race Pace challenge session

Warm Up:  700m with block starts

100 FS:  1:05.95 – 6th with splits 30.6 + 35.35

50 BR:  38.23 – 6th

50 BK:  33.99 – 1st

100 IM:  1:16.55 – 4th with splits 35.64 + 40.91

50 FS:  28.92 – 6th

100 BK:  1:14.83 – 2nd with splits 36.29 + 38.54

Swim Down:  400m

Borden Easy pre-race Swim

Warm Up:  800m

3 x 25 Sprint, 25 Easy

Swim Down 200 Easy

Early morning session – East Bayfield

Warm Up:  700m

EN-1/2:  700

• 4 x 50 FS on 1:00 Desc 1-4
• 2 x 25 FS Kick on 15
• 4 x 50 BK on 1:05 Desc 1-4
• 2 x 25 BK Kick on 15
• 3 x 50 IM seq on 1:10
• 50 BR Kick
• 50 Easy

Race Pace:  50m (150 Recov)

• 2 x (25 Dive Sprint, 75 Easy) on 3:00+
  One FS, one BK

LAP:  75

• 3 x (25 Sprint, 25 Easy) on 2:00
• 100 easy

Power:  50

• 4 x Power Dive Start + Breakout, easy rest of 50

Swim Down:  300m

Rest Day

Down Week session

Warm Up:  500m

EN-1/2:  700m

• 4 x 50 FS on 1:00 Desc 1-4
• 2 x 25 FS Kick on 15
• 4 x 50 BK on 1:05 Desc 1-4
• 2 x 25 BK Kick on 15
• 3 x 50 IM Seq on 1:10
• 50 BR Kick
• 50 Easy

Race Pace: 50m

• 2 x (25 Sprint, 75 Easy) – 1x FS, 1x BK
• 100 Easy

LAP:  75m

• 3 x (25 Sprint, 25 Easy) on 2:00
• 50 Easy

Power: 50m

• 2 x explode Kick for 12.5m, easy rest of 50
• 2 x explode flags In/Out, easy rest of 50

Swim Down:  300m

Race Prep Down Week – Taper for Ontario’s on Friday

Warm Up:  500

EN-1:  1200 (50 Recov)

• 3 x 100 FS on 1:45
• 50 FS Kick on 20
• 2 x 25 FS kick on 15
• 3 x 100 BK on 2:00
• 50 BK Kick on 20
• 2 x 25 BK Kick on 15
• 3 x 100 IM on 2:00
• 2 x 50 BR Kick
• 50 Easy

LAP:  75

• 3 x (25 Sprint, 50 Easy) on 2:00
  One Sprint for FS, BK, BR

Power:  50

• 4 x Power Dive Start + Breakout, easy rest of 50
  IM sequence

Swim Down:  50

Rest Day

Hardest Race Pace session for the week + weights
Noon Swim Cancelled due to staffing!!!
Had to return to the base at 7:30pm for a rush 1-hr session

Warm Up:  500m

EN-1/2:  400m

• 4 x 50 FS Desc 1-4 on 1:00
• 4 x 50 BK Desc 1-4 on 1:05

Race Pace:  400m

• 100m BK for time  (1:19)
• 200 Easy
• 2 x (50 BK Sprint, 100 Easy) on 3:30 (36, 35)
• 100 Easy
• 100 FS for time (1:11)
• 200 Easy
• 2 x (50 FS Sprint, 100 Easy) on 3:30 (30, 30.5)
• 100 Easy

LAP:  100m (100 Easy) Skipped

• 2 x 25 BK Sprint, 25 Easy
• 2 x 25 FS Sprint, 25 Easy

Power:  50 (150 Recov)

• 4 x power turn at 25m mix, easy rest of 50

Swim Down:  200

Recovery session plus starts

Warm Up:  800m

EN-1:  700 (50 Recov)

• 3 x 50 FS on 1:00
• 2 x 25 FS Kick on 20
• 3 x 50 BK on 1:05
• 2 x 25 BK Kick
• 3 x 50 IM Seq on 1:10
• 2 x 25 BR Kick
• 2 x 50 BR on 1:10
• 50 Easy

LAP: 200 (200 Recov)

• 8 x (25 Dive Sprint, 25 Easy) on lots of rest
  two each of the IM sequence

Power:  50 (150 Recov)

• 4 x IM seq Power Dive Start + breakout
  Easy rest of 50

Swim Down:

Main Race Pace session day – Broken 100 Swims + weights – with Yves

Warm Up:  500m

EN-1/2:  400m

• 4 x 50 FS on 1:00 Desc 1-4
• 4 x 50 BK on 1:05 Desc 1-4

Race Pace:  400m (500m Recov)

• 2 x through for BK *aim for 100m splits of 1:15*:
  – 25m BK Dive Start to Foot touch (18) on 45 sec
  – 50m BK Push to Foot touch (38) on 1:30
  – 25m BK Push to Hand touch (19)
  – 150m Easy
• 100m Easy
• 2 x through for FS *aim for 100m splits of 1:05*:
  – 25m FS Dive Start to Foot touch (15.5) on 45 sec
  – 50m FS Push to Foot touch (33) on 1:30
  – 25m FS Push to Hand touch (16.5)
  – 150m Easy

LAP:  100 (200 Recov)

• 4 x (25 Sprint IM seq, 25 Easy) on 1:30

Power:  50m (150 Recov) – Skipped – legs too baked

• 2 x FS Power Kick 12.5m, easy rest of 50
• 2 x BK Power Kick 12.5m, easy rest of 50

Swim Down:  150m

Rest Day

Race Pace session – with Ian  + Weights

Warm Up:  500m

EN-1/2: 300m/100m

• 4 x 50 FS Desc 1-4 on 1:00
• 4 x 50 BK Desc 1-4 on 1:05

Race Pace: 400m (550 Recov)

• 4 x 25 FS Sprint on 1:00
• 150 Easy Mix
• 6 x 12.5m FS Sprint on 35
• 1 min rest
• 2 x 12.5m FS Sprint on 40
• 300 Easy
• 4 x 25 BK Sprint on 1:00
• 150 Easy Mix
• 6 x 12.5m BK Sprint on 45
• 1 min rest
• 2 x 12.5m BK Sprint on 45
• 100 Easy

LAP:  100m (100m)

• 50 FS Sprint, 50 Easy on 2:00
• 50 BK Sprint, 50 Easy on 2:00

Power:  25m

• 50 FS with Power turn at 25
• 50 BK with Power turn at 25

Swim Down:  100

Week Two of the Race Pace Phase.

Warm Up: 500m

EN-1: 1300m

• 4 x 50m FS on on 1:00
• 2 x 100 FS on 1:45
• 4 x 25 FS  kick on 15 sec
• 4 x 50 BK on 1:15
• 2 x 100 BK on 2:00
• 4 x 25 BK Kick on 15 sec
• 6 x 50 IM Seq on 1:10

LAP: 150m ( 150 Recov)

• 2 x (25 FS Sprint, 25 Easy) on 1:30
• 2 x (25 BK Sprint, 25 Easy) on 1:30
• 25 FL Sprint, 25 Easy on 1:30
• 25 BR Sprint, 25 Easy

Swim Down: 200

Rest Day

Warm Up:  700m

EN-1/2:  400m

• 4 x 50 FS on 1:00 Desc 1-4
• 4 x 50 BK on 1:05 Desc 1-4

Race Pace:  400m (1000 Recov)

• 50 FS Dive Start – 30 sec rest – 50 FS Push Start
  Aim for 32 + 33 = 1:05
• 200 Easy
• 25 FS Dive on 45 – 50 FS on 1:00 – 25 FS Push
  Aim for 15.5 + 33 + 16.5 = 1:05
• 300 Easy
• 50 BK Dive Start – 30 sec rest – 50 BK Push Start
  Aim for 37 + 38 = 1:15
• 200 Easy
• 25 BK Dive on 45 – 50 BK on 1:00 – 25 BK Push
  Aim for 18 +38 + 19 = 1:15

Swim Down:  100

Recovery oriented session

Warm Up:  700m

EN-1: 900m (50m Recov)

• 2 x 100 FS on 1:45
• 2 x 100 BK on 2:00
• 2 x 100 IM on 2:00
• 100 FS fins kick
• 2 x 25 FS kick on 1:00
• 100 BK fins kick
• 2 x 25 BK kick on 1:00
• 50 Easy

LAP:  200m (450m Recov)

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

Power: 50m

• 4 x Power Dive Breakout FL/BR, easy rest of 50m

Swim Down:  300m

Broken Swims focus
Weights session after pool

Warm Up:  800m

EN-1/2:  400m

• 4 x 50 FS on 1:00 Desc 1-4
• 4 x 50 BK on 1:05 Desc 1-4

Race Pace:  400m (500m Recov)

• 2 x through for BK *aim for 100m splits of 1:15*:
  – 25m BK Dive Start to Foot touch (18) on 45 sec
  – 25m BK Push to Foot touch (19) on 45
  – 25m BK Push to Foot touch (19) on 45
  – 25m BK Push to Hand touch (19)
  – 150m Easy
• 200m Easy
• 2 x through for FS *aim for 100m splits of 1:05*:
  – 25m FS Dive Start to Foot touch (15.5) on 45 sec
  – 25m FS Push to Foot touch (16.5) on 45
  – 25m FS Push to Foot touch (16.5) on 45
  – 25m FS Push to Hand touch (16.5)
  – 150m Easy

Power:  37.5m (112.5 Recov)

• 2 x Power Dive/Breakout FL/BR, easy rest of 50
• 1 x BK Power Kick 12.5m, easy rest of 50

Swim Down:  50m

Rest Day

Key Session – based on Race Pace Sets
Weights session after the pool

Warm Up:  700

EN-1/2: 300

• 3 x 50 FS Desc 1-3 on 1:00
• 3 x 50 BK Desc 1-3 on 1:00

Race Pace:  400m

• 4 x 25m FS Sprint on 1:00
  Alternate Dive, Push starts (tough set)
• 150m Easy (as 25 Fin kick, 25 Swim)
• 4 x 12.5m FS Sprint on 30 sec
• 1 min rest
• 4 x 12.5m FS Sprint on 45 sec
• 300 Easy
• 4 x 25m BK Sprint on 1:00
  Push starts
• 150m Easy (as 25 Fin kick, 25 Swim)
• 4 x 12.5m BK Sprint on 45 sec
• 1 min rest
• 4 x 12.5m BK Sprint on 45 sec

Swim Down:  50m

Start of a six week Race Pace Phase.
Sunday will be used as a week ‘warm-up’ so that Monday can be a solid R-P session.

Warm Up:  500m

EN-1:  1200m

• 4 x 25m FS on 30
• 4 x 50m FS on on 1:00
• 2 x 100 FS on 1:45
• 100 FS Kick on 30
• 4 x 25 IM kick on 15 sec
• 4 x 25 BK on 35
• 4 x 50 BK on 1:15
• 2 x 100 BK on 2:00
• 100 BK Kick on 30
• 4 x 25 IM Kick on 15 sec

LAP:  150m ( 150 Recov)

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

Swim Down:  0
(ran out of time – very busy March Break Sunday swim)

Recovery Swim – last day of the Specifics Phase

Warm Up:  700m

EN-1:  1200m

• 3 x 100 FS on 1:45
• 2 x 50 FS Kick on 1:30
• 3 x 100 BK on 2:00
• 2 x 50 BK Kick on 1:30
• 3 x 100 IM on 2:00
• 2 x 25 FS Kick on 1:00
• 2 x 25 BK Kick on 1:00

LAP:  100m (200 Recov)

• 2 x (25 FS Sprint, 50 Easy) on 2:00
• 2 x (25 BK Sprint, 50 Easy) on 2:00

Power:

• 4 x (Power Dive Start + Breakout, easy rest of 50)
  IM Seq

Swim Down:  300m+

Good … Early morning Anaerobic session – East Bayfield

Warm Up:  500m

EN-1:  700m

• 2 x 100 FS on 1:45
• 2 x 50 FS Kick on 20 sec
• 2 x 25 FS Kick on 20 sec
• 2 x 100 BK on 2:00
• 2 x 50 BK Kick on 20 sec
• 2 x 25 BK KIck on 20 sec

LA Tol:  400m (1200m Recov)

• 4 x (50 BK Dive Sprint, 100 Easy) on 4:00
• 200 Easy
• 4 x (50 FS DiveSprint, 100 Easy) on 3:30
• 200 Easy

LAP: 200m (200m Recov)

• 2 x (25 FL Dive Sprint, 25 Easy)
• 2 x (25 BR Dive Sprint, 25 Easy)
• 2 x (25 BK Dive Sprint, 25 Easy)
• 2 x (25 FS Dive Sprint, 25 Easy)
  *No timing – just concentrate on Start, Breakout, Speed, Breathing …

Swim Down:  200m+

Easy Aerobic Session

Warm-Up:  700m

EN-1:  700m

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

EN-2:  450m

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

LAP:  100

• 4 x (25 Sprint IM seq, 50 Easy) on 2:30

Power:  100

• 3 x Power BK Dolphin Kick, easy rest of 50

Swim Down:  200m

Normal M-W-F hard sessions were shifted to Sun-Tues-Thurs with Sunday’s Milton meet.

Warm Up:  500m

EN-1: 200

• 4 x 50 Kick on 20

EN-1/2: 

• 3 x 50 Pull FS on 1:00 (Desc 1-3)
• 3 x 50 BK on 1:00 (Desc 1-3)

LA Tol:  400 (1200 Recov)

• 4 x (50 FS Sprint, 100 Easy) on 4:00
  (32, 33, 33, 34)
• 200 Easy
• 4 x (50 BK Sprint, 100 Easy) on 4:30
  (38, 38, 38, 37)
• 200 Easy

LAP:  50 (50 Recov)

• 25 Sprint FL, 25 Easy
• 25 Sprint BR, 25 Easy

Swim Down:  200m

Recovery Day from Milton Meet:  2700m Total

Warm Up:  500m+

EN-1:  1650m

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

Build 25’s  100m (100 Recov)

• 4 x (25 IM seq Build, 25 Easy)

Swim Down:  0

50 BK 34.94, 100 BK 1:19.13 (slipped on start wall)

50 FS 29.76, 100 FS 1:09.08 (very flat)

50 BR 38.24

100 IM 1:20.36

Session with Dan

Warm Up:  800m

• 200 FS Pull
• 200 BK Fins
• 200 IM Drills
• 4 x (25 FS, 25 BK)

EN-1: 1000m

• 2 x 25 FS Pull on 30
• 50 FS Pull on 1:00
• 100 FS Pull 0n 2:00
• 200 FS Pull (act 2:52)
• 2 x 25 BK on 30
• 50 BK on 1:00
• 100 BK on 2:00 (act 1:40)
• 200 BK (act 3:20)
• 4 x 50 Fins kick on 1:00 (2x FS, 2xBK)

LA Tol: 200 (200 Recov)

• 25 FS from Dive on 1:00 (13.8)
• 25 FS Push on 1:00 (14.5)
• 50 FS Push on 2:00 (34)
• 100 Easy
• 25 BK from Dive Start on 1:00 (18)
• 25 BK Push on 1:00 (20)
• 50 BK Push on 2:00 (41)
• 100 Easy

Power:

• 2 x FS Dive Power Start, easy rest of 50
• FL Dive Power Start
• BR Dive Power Start

Swim Down:  400 Easy mix

Rest Day

WU 500

EN-1

• 4 x 50 FS on 1:00 @ EN-1
• 4 x 50 FS on 1:00 Desc
• 2 x 50 FS Kick on 20 sec
• Repeat above for BK

LA Tol:

• 75 FS for time, 150 Easy
• 50 FS for time, 150 Easy
• repeat above for BK

Power:

• 4 x FS – Max Dive Breakout, easy rest of 50
• repeat for BK
• 4 x FS Flags In/Out, easy rest of 50
• repeat for BK

Swim Down:  200m ++

Target: 750 EN-1, 200 EN-1/2, 200 LAP, 300 LA Tol, 300 Recov

Warm Up: 500

EN-1: 1000 (100 Recov)

• 4 x 100 FS on 1:45
  1-3 EN-1 (1:25, 1:28, 1:29), Desc 4 (1:23)
• 2 x 50 FS Kick on 15 (very slow)
• 50 Easy
• 4 x 100 BK on 2:00
  1-3 EN-1 (1:42, 1:44, 1:43), Desc 4 (1:36)
• 2 x 50 BK Kick on 15 (very slow)
• 50 Easy

LAP: 200 (400 Recov)

• 4 x (25 FS Sprint, 50 Easy) on 2:30
  (14’s)
• 4 x (25 BK Sprint, 50 Easy) on 2:30
  (17, 18, 17, 17)
• 100 Easy

LA Tol: 300 (600 Recov)  – skipped

• 3 x (50 FS Sprint, 100 Easy)
• 3 x (50 BK Sprint, 100 Easy)

Swim Down: 200+

Unplanned Day Off

Warm Up:  800m

EN-1:  1400

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

LAP:  50, 100 Recov

• 2 x (25 BK, 50 Easy)

Rest Day

Warm Up:  700m

• 200 FS Pull
• 200 BK Fins
• 200 IM Drills
• 2 x (25 FS Pickup, 25 BK)

EN-1 1150m (100 Recov)

• 2 x 100 FS Pull on 2:00
• 2 x 100 FS on 2:00
• 100 Scull Mix
• 4 x 50 FS on 1:10
• 100 Easy
• 4 x 25 FS Kick on 15 sec
• 100 IM on 2:15
• 100 BK on 2:15
• 3 x 50 IM seq on 1:15

LAP: 100m (100 Recov)

• 2 x (25 FS Sprint, 25 Easy)
• 25 BK Sprint, 25 Easy
• 25 FL Sprint, 25 Easy

Swim Down:  50m

Fully recovered from a cold and R knee ‘ok’ – a recovery week is in order.

Warm Up:  700m

• 200m FS Pull
• 200m BK Fins
• 200m IM Drills (no BR)
• 2 x (25 FS, 25 BK)

EN-1: 1000m

• 4 x 50 FS Pull on 1:00
• 4 x 50 FS on 1:00
• 4 x 25 FS kick on 15 sec rest
• 4 x 50 BK Pull on 1:15
• 4 x 50 BK on 1:15
• 4 x 50 BK Kick on 15 sec rest

LAP:  100m

• 2 x (25 FS Sprint, 25 Easy)
• 2 x (25 BK Sprint, 25 Easy)

Swim Down: 150m

• 3 x 50 FS

Additional rest day.

Rest Day 2 – Head Cold

Rest Day 1 – Head Cold

IM Session – ‘easy’
Target: 800 EN-1, 100 EN-2, 175 LAP, 100 Power, 200 Recov

Warm Up: 500m

EN-1 + EN-2 + Kick: 900m

• 6 x (50 IM seq) on 1:05 – 1 min break after first 3
  2x (FL-BK, BK-BR, BR-FS)
• 50 Easy
• 4 x 25 Kick IM seq on 15 sec
• 4 x 50 FS on 1:00, Desc 1-4 (eg 42-38)
• 50 Easy
• 4 x 25 Kick IM seq on 15 sec
• 4 x 50 BK on 1:05, Desc 1-4 (eg 47-42)
• 50 Easy

LAP: 200m

• 8 x (25 IM Sprint, 50 Easy) on 2:00++
• 100 Easy

Power: 100m – skipped

• 4 x Power Flags In/Out easy rest of 50
• 4 x Power Dolphin easy rest of 50

Swim Down: 300m+

Target: 600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Recov
FS Focus

Warm Up: 500m

EN-1 + Kick: 600

• 4 x 50 FS on 1:00 (swim 43)
• 4 x 25 FS Kick on 15 sec
• 4 x 50 BK on 1:05 (swim 52)
• 4 x 25 BK Kick on 15 sec

LAP FS: 150m

• 6 x (25 FS Sprint, 50 Easy) on 2:00 (avg 13.5-15sec)

Power: 50m – Skipped

• 2 x FS Dive + breakout, rest of 50 Easy
• 2 x Power FS Flags in/Flags out, easy rest of 50

LA Tol: 300m

• 100 FS Sprint for time, 150 Easy – Skipped
• 4 x (50 FS Sprint, 100 Easy) on 3:30
  (31.5, 32, 32, 31.5)

Swim Down: 200m Easy

2nd week of the last Specifics Sprint cycle
Target: 800 EN-1, 100 EN-2, 175 LAP, 50 Power, 200 LA Tol, 200 Recov
BK Focus

Warm Up: 500m

EN-1 + EN-2 + Kick: 900m

• 7 x 50 FS on 1:00
  #1-4 @ EN-1 Speed (2 pull, 2 swim) ~43 sec
  #5-7 Descend by 1-2 sec each (39-37)
• 4 x 25 FS Kick on 10 sec (2:46)
• 7 x 50 BK on 1:05
  #1-4 @ EN-1 Speed ~51 sec (2 pull, 2 swim)
  #5-7 Descend by 1-2 sec each (45, 45, 44)
• 4 x 25 BK Kick on 10 sec (2:26)

LAP for BK: 175m

• 7 x (25 BK Sprint, 50 Easy on 2:00)
  #1,2 fin  Dolphin Only, #3,4 with turn, #5-7 with touch finish (17-19)

Power: 50m

• 2 x Power BK Start through Breakout
  Easy rest of 50
• 2 x (12.5m Smooth, Power Turn, Easy rest of 50)

LA Tol for BK: 200 – Skipped – plenty of LA Tol Yesterday at the meet.

• 4 x (50 BK Sprint, 100 Easy on 4:00)

Swim Down: 200m+

50 Back – 34.96, 100 Back – 1:16.95

50 Free – 29.38, 100 Free – 1:08.51

50 Breast – 39.47

100 I.M. – 1:21.39

Session Cancelled – Pool Closed due to lack of staff (snow storm)

Borden Noon Session – BK Focus
Target:  600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Power

Warm Up:  500m

EN-1 + Kick:  600

• 4 x 50 FS on 1:00
• 4 x 25 FS Kick on 15
• 4 x 50 BK on 1:05
• 4 x 25 BK Kick on 15
• 50 Easy

LAP:  150m

• 6 x (25 BK Sprint, 50 Eays) on 2:00

LA Tol:  300m

• 100 BK Sprint for time, 150m Easy
• 4 x (50m BK Sprint, 100 Easy) on 4:00

Power:  50m

• 2 x BK Power Flags In/Out easy rest of 50
• 2 x BK Power Start, easy rest of 50

Swim Down:  300m

Skipped session – Total Rest Day
Borden Noon session Planned (due to storm) – FS Focus
Target:  700 EN-1, 100 EN-2, 150 LAP, 50 Power, 200 LA Tol, 200 Recov

Warm Up:  500m

EN-1 + Kick + EN-2:  800m

• 6 x 50 FS on 1:00
  1-4 @ EN-1, 5, 6 Desc
• 4 x 25 FS Kick on 15 sec
• 6 x 50 BK on 1:05
  1-4 @ EN-1, 5, 6 Desc
• 4 x 25 BK Kick on 15 sec
• 50 Easy

LAP for FS:  150m

• 6 x (25 FS Sprint, 50 Easy) on 2:00

Power:  50

• 4 x Power Flags In/Out, easy rest of 50
  2x FS, 2x BK

LA Tol for FS:  200m

• 4 x (50 FS Sprint, 100 Easy) on 3:30

Swim Down:  300m Easy

IM Session – with Ian, Chris and Yves
Target:  800 EN-1, 100 EN-2, 175 LAP, 100 Power, 200 Recov

Warm Up:  500m

EN-1 + EN-2 + Kick:  900m

• 6 x (50 IM seq) on 1:05
  2x (FL-BK, BK-BR, BR-FS)
• 4 x 25 Kick IM seq on 10 sec
• 4 x 50 FS on 1:00, Desc 1-4 (eg 42-38)
• 50 Easy
• 4 x 25 Kick IM seq on 10 sec
• 4 x 50 BK on 1:05, Desc 1-4 (eg 47-42)
• 50 Easy

LAP:  175m

• 7 x (25 IM Sprint, 50 Easy) on 2:00
  4 x IM seq, 3 choice mix
• 100 Easy

Power:  100m

• 4 x Power Dive/Breakout – IM seq
  easy rest of 50
• 4 x 2 x Choice Power Flags in/out
  easy rest of 50

Swim Down:  300m+

The Plan – provided the left elbow cooperates (elbow not hurting while swimming)
Target:  600 EN-1, 150 LAP, 50 Power, 300 LA Tol, 450 Recov
FS Focus – No paddles

Warm Up:  500m

EN-1 + Kick:  600

• 4 x 50 FS on 1:00 (swim 43)
• 4 x 25 FS Kick on 15 sec
• 4 x 50 BK on 1:05 (swim 52)
• 4 x 25 BK Kick on 15 sec

LAP FS:  150m

• 6 x (25 FS Sprint, 50 Easy) on 2:00 (avg 14-15sec)

Power:  50m – Skipped

• 2 x FS Dive + breakout, rest of 50 Easy
• 2 x Power FS Flags in/Flags out, easy rest of 50

LA Tol:  300m

• 100 FS Sprint for time, 150 Easy
  (1:09 … poorly split 32, 27)
• 4 x (50 FS Sprint, 100 Easy) on 3:30
  (34, 33, 34, 35)

Swim Down:  300m Easy

Start of the third and last 4-week cycle of the Specifics Phase.
Week 1 abd 2 are Sprint Focus – Key sets are LAP, Power and LA Tolerance.
Bias towards extra rest for higher quality sprint speed.
Target:  800 EN-1, 100 EN-2, 175 LAP, 50 Power, 200 LA Tol, 200 Recov
BK Focus

Today’s plan went to crap after 500 Warm Up and 4 x 50 FS easy.
Left “Golfer Elbow” (medial epicondylitis) flair-up – felt on FS and BK.
Adjusted to the following:

• 100 FS Kick
• 100 BK Kck
• 2 x 25 front Dolphin with Fins
• 2 x 25 back Dolphin with Fins
• 4 x (25 FS Kick Sprint, 50 Easy swim)
• 4 x (25 BK Kick Sprint, 50 Easy swim)
• 2 x 50 FS Fist Swim
• 2 x 50 BR with Dolphin Fins

Warm Up:  500m

EN-1 + EN-2 + Kick:  900m

• 7 x 50 FS on 1:00
  #1-4 @ EN-1 Speed ~43 sec
  #5-7 Descend by 1-2 sec each
• 4 x 25 FS Kick on 10 sec
• 7 x 50 BK on 1:05
  #1-4 @ EN-1 Speed ~51 sec
  #5-7 Descend by 1-2 sec each
• 4 x 25 BK Kick on 10 sec

LAP for BK:  175m

• 7 x (25 BK Sprint, 50 Easy on 2:00)
  #1-4 with turn, #5-7 with touch finish

Power:  50m

• 2 x Power BK Start through Breakout
  Easy rest of 50
• 2 x (12.5m Smooth, Power Turn, Easy rest of 50)

LA Tol for BK:  200

• 4 x (50 BK Sprint, 100 Easy on 4:00)

Swim Down:  200m+

Borden noon – BK Peak Session for the week
Target: 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov

Warm Up: 500

EN-1 + Kick: 750

• 3 x 100 BK on 2:00
• 5 x 50 BK on 1:05
• 8 x 25 IM kick seq on 10 sec
• 50 Easy

• 4 x (25 BK Sprint, 50 Easy) on 2:00

Power: 50

• 4 x (BK Dive Start Breakout, Easy rest of 50)

LA Tol: 300m (550 Recov)

• 100m BK Sprint for time, 150+ Easy
• 4x (50 BK Sprint, 100 Easy) on 4:00

Swim Down: 300m+

Borden Noon session – FS Focus – with Yves
Target: 750 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov

Warm Up: 500m

EN-1/2: 800m

• 7 x 50 FS on 1:00, 4-Pull, 3-Swim 42sec+
• 3 x 50 FS on 55, swim <40
• 50 Easy
• 6 x 50 BK on 1:05, 3 Pull, 3-Swim 52sec+
• 3 x 50 BK on 1:00, swim <47
• 50 Easy

Kick: 200m

• 8 x 25 Kick IM seq on 10 sec
• 50 Easy

LAP: 150

• 4 x 25 FS Sprint with turn, 50 Easy on 2:00
• 4x 2x 25 FS Kick Sprint, 50 Easy on 2:00

Power: 50 – skipped

• 4 x FS Dive Start Breakout, Easy rest of 50

LA Tol: 150 (450 Recov)

•  3 x 25 Sprint FS on 10-15 sec – go on 30 sec
• 125 Easy
• 50 FS for time (33)

Swim Down 100

Borden – Noon – IM Session
Target: 750 EN-1, 200 EN-1/2, 500 EN-2, 100 LAP, 200 Recov

Warm Up: 500m

EN-1 + Kick: 750

• 2 x 100 FS Pull on 1:45
• 2 x 100 BK Fins on 1:55
• 3 x 50 IM seq on 1:05
• 8 x 25 IM seq Kick on 10
• 50 Easy

EN 1/2: 200

• 4 x 50 on 1:00
  3x IM seq, 1x Choice – build speed

EN-2: 500

• 2 x 100 FS on 1:40, swim 1:25
  (1:18, 1:22)
• 2 x 100 BK on 1:55, swim <1:40
  (1:34, 1:34)
• 100 IM solid
  (1:34)
• 50 Easy

LAP: 125

• 5 x (25 IM Sprint, 50 Easy on 2:00)
  FL (16), BK (17), BK (17), FS (13.8), FS  (13.2)

Swim Down: 200+

East Bayfield 6:30am – FS – Peak Session for the week
Target: 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov

Warm Up: 500

EN-1 + Kick: 750

• 3 x 100 FS on 1:45 (1:25-1:27)
• 5 x 50 FS on 1:00 (~40)
• 8 x 25 IM kick seq on 10 sec
• 50 Easy

LAP: 100 (200 Recov)

• 4 x (25 FS Blocks Sprint with turn, 50 Easy) on 2:00
  (Some really poor dives)

Power: 50

• 4 x (FS Block Start Breakout, Easy rest of 50)
  2xFS and 2xBK

LA Tol: 300m (550 Recov)

• 100m FS Blocks Sprint for time, 150+ Easy
  ~1:07
• 4 x (50 FS Blocks Sprint, 100 Easy) on 4:00
  (30, 31, 31,31)

Swim Down: 300m

2nd week of Endurance focus in the 2nd 4-week Specifics Cycle
Borden Noon Swim – BK Focus
Target: 700 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov

Warm Up: 500m

EN-1/2: 800m

• 6 x 50 FS on 1:00, 2-Pull, 4-Swim 42+
• 3 x 50 FS on 55, swim <40
• 50 Easy
• 6 x 50 BK on 1:05, 2 Pull, 4-Swim 52sec+
• 3 x 50 BK on 1:00, swim <47

Kick: 200m

• 8 x 25 Kick IM seq on 10 sec
• 50 Easy

LAP: 200

• 4 x 25 BK Sprint with turn, 50 Easy on 2:00
• 4x 2x 25 BK Kick Sprint, 50 Easy on 2:00

Power: 50 – skipped

• 4 x BK Start with 12.5m Dolphin, Easy rest of 50

LA Tol: 150 (450 Recov)

• 2x 1x [
  – 3 x 25 Sprint BK on 10-15 sec – go on 30 sec
  – 150 Easy ]

Swim Down 200m+

Borden noon – BK Peak Session for the week
Target: 750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov

Warm Up: 500

EN-1 + Kick: 750

• 3 x 100 BK on 2:00
  1:38
• 5 x 50 BK on 1:05
  45-47
• 8 x 25 IM kick seq on 10 sec
• 50 Easy

Skipped
LAP: 100

• 4 x (25 BK Sprint with turn, 50 Easy) on 2:00

Power: 50

• 4 x (BK Dive Start Breakout, Easy rest of 50)

LA Tol: 300m (550 Recov)

• 100m BK Sprint for time, 150+ Easy
  1:18
• 4 x 2x (50 BK Sprint, 100 Easy) on 4:00
  (37, 38)

Swim Down: 300m+

East Bayfield early morning session – FS Focus
Target: 750 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov

Warm Up: 500m

EN-1/2: 800m

• 7 x 50 FS on 1:00, 4-Pull, 3-Swim 42sec+
• 3 x 50 FS on 55, swim <40
• 50 Easy
• 6 x 50 BK on 1:05, 3 Pull, 3-Swim 52sec+
• 3 x 50 BK on 1:00, swim <47
• 50 Easy

Kick: 200m

• 8 x 25 Kick IM seq on 10 sec
• 50 Easy

LAP: 200

• 4 x 25 FS Block Sprint with turn, 50 Easy on 2:00
• 4 x 25 FS Kick Sprint, 50 Easy on 2:00
  (22-24 sec)

Power: 50

• 4 x FS Block Start Breakout, Easy rest of 50

LA Tol: 150 (450 Recov)

• 2 x [
  – 3 x 25 Sprint FS on 10-15 sec – go on 30 sec
  – 150 Easy ] #1 Block, #2,3 push start

Swim Down 200m+

Borden – Noon – IM Session
Target:  750 EN-1, 200 EN-1/2, 500 EN-2, 100 LAP, 200 Recov

Warm Up:  500m

EN-1 + Kick: 750

• 2 x 100 FS Pull on 1:45
• 2 x 100 BK Fins on 1:55
• 3 x 50 IM seq on 1:05
• 8 x 25 IM seq Kick on 10
• 50 Easy

EN 1/2:  200

• 4 x 50 on 1:00
  3x IM seq, 1x Choice – build speed

EN-2:  500

• 2 x 100 FS on 1:40, swim 1:25
  (1:22, 1:24)
• 2 x 100 BK on 1:55, swim <1:40
  (1:40, 1:36)
• 100 IM solid (1:35)
• 50 Easy

LAP:  100

• 4 x (25 IM Sprint, 50 Easy on 2:00)
  (16, 17, 22, 13.6)
  Additional timed 25FS – 13.4

Swim Down:  200+

Wasaga Beach RecPlex Pool – FS  – Peak Session for the week
Target:  750 EN-1, 100 LAP, 50 Power, 300 LA Tol, 400 Recov

Warm Up:  500

EN-1 + Kick: 750

• 3 x 100 FS on 1:45 (1:25)
• 5 x 50 FS on 1:00 (40-41)
• 8 x 25 IM kick seq on 10 sec
• 50 Easy

LAP:  100

• 4 x (25 FS Sprint with turn, 50 Easy) on 2:00

Power:  50

• 4 x (FS Dive Start Breakout, Easy rest of 50)
  No diving allowed at Wasaga

LA Tol:  300m (550 Recov)

• 100m FS Sprint for time, 150+ Easy
  1:09
• 4 x (50 FS Sprint, 100 Easy) on 4:00
  31, 31, 31, 31

Swim Down:  300m

Start of 2 weeks of more Endurance focus in the 2nd 4-week Specifics Cycle
Target:  700 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA  Tol, 300 Recov
BK Focus

Warm Up:  500m

EN-1/2:  800m

• 6 x 50 FS on 1:00, 3-Pull, 3-Swim 42sec+
• 3 x 50 FS on 55, swim <40
• 50 Easy
• 6 x 50 BK on 1:05, 3 Pull, 3-Swim 52sec+
• 3 x 50 BK on 1:00, swim <47

Kick: 200m

• 8 x 25 Kick IM seq on 10 sec
• 50 Easy

LAP:  200

• 4 x 25 BK Sprint with turn, 50 Easy on 2:00
• 4 x 25 BK Kick Sprint, 50 Easy on 2:00

Power:  50

• 4 x BK Start with 12.5m Dolphin, Easy rest of 50

LA Tol:  150 (450 Recov)

• 2 x [
  – 3 x 25 Sprint BK on 10-15 sec – go on 30 sec
  –  150 Easy ]
  (1:20, 1:21)

Swim Down 200m+

BK main LA Tol session – noon Borden – last session of 2nd 2 week Sprint Cycle
Target: 600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov

Warm Up: 500m

EN-1 + Kick: 600m

• 2 x 50 FS on 1:00
• 2 x 50 BK on 1:05
• 2 x 100 BK on 2:00
• 100 BK Kick
• 2 x 50 BK Kick
• 50 Easy

LAP for FS: 150 (300 Recov)

• 6 x (25 FS Sprint, 50 Easy on 2:00)
  most 14’s

Power for BK: 50m (150 Recov)

• 4 x (BK Start + break-out + 6 strokes, easy rest of 50 + rest)
  * skipped *

LA tol for BK: 275m (625 Recov)

• 100 BK Sprint for time, 150 Easy
  (1:18)
• 2 x (75 BK Sprint, 175 Easy)
  (1:00, 1:01)
• 25 BK Sprint for time
  (16)

Swim Down: 300m+

Borden Noon – FS Focus
Target: 700 EN-1, 100 EN1/2, 200 LAP, 50 Power, 200 LA Tol, 300 Recov

Warm Up: 500m

EN-1 + Kick + EN1/2: 700m + 100m

• 6 x 50 FS (2x Pull, 2x Full, 2x Build)
• 4 x 25 IM seq Kick on 15
• 6 x 50 BK (2x Pull, 2x Full, 2x Build)
• 4 x 25 IM seq Kick on 15
• 50 Easy

LAP : 200 (400 Recov)

• 8 x (25m Sprint, 50 Easy) on 2:00
  4x IM seq (FL 15), 4x SP (18-19)

Power: 50m Skipped

• 4 x Power Start from Dive – Easy rest of 50 + rest

LAP FS:

• 4 x (50 FS Sprint, 150 Easy) on 5:00+
  (30, 30, 29.5, 30)

Swim Down: 100m

6am East Bayfield session – IM Day with no LA Tol
Target: 800 EN-1, 200 EN-2, 150 LAP, 100 Power, 200 Recov

Warm Up: 500m

EN-1 + Kick: 800

• 2 x 100 FS on 1:45
• 2 x 100 BK on 2:00
• 2 x 100 IM on 2:00
• 8 x 25 IM seq Kick on 20

EN-2: 200

• 4 x 50 IM Seq on 1:05
  FL-BK, BK-BR, BR-FS, choice
  Not sprint – just solid stroke

Power 1: 50

• 4 x Block Dive Power Start 6 Strokes,
  Easy rest of 50 (done after LAP)

LAP: 150

• 6 x (25 IM Sprint, 50 Easy) on 2:00
  1-4 IM, 5-6 Choice – Block Start

Power 2: 50

• 4 x (Cruise 12.5m, Power Burst to wall, 25 Cruise)
  Block Start

Swim Down 200m

FS LA Tol Day
Target:  600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov = 1525

Warm Up:  500m

EN-1 + Kick:  600m

• 8 x 50 FS 1:00
  4x Pull, 4x Full Stroke
• 2 x 50 FS Kick on 20 sec
• 4 x 25 FS Kick on 30 sec

LAP for SP:  150m (300 Recov)

• 50 SP Sprint for time, 50 Easy
• 4 x (25 SP Sprint, 50 Easy) on 2:00
  Alternate Dive/pushoff

Power FS:  50

• 4 x (FS Dive Start, 6 strokes Power, easy rest of 50)
  – no fixed pace – enough rest for going again a full power
  (good transition from dolphin – breakout – stroke lengthening)

LA Tol FS:  275 ( 625 Recov)

• 100 FS for time, 150 Easy
• 2 x (75 FS Sprint, 175 Easy)
• 25 FS Sprint for time

Swim Down:  300m

2nd Week of Sprint in the 2nd 4-week cycle
TARGET:  800 EN-1, 100 EN1/2, 150 LAP, 50 Power, 200 LA Tol, 300 Recov

Warm Up:  500m

*stiff and tired after racing Saturday

EN-1, EN1/2, Kick: 900

• 6 x 50 IM seq on 1:05
• 4 x 50 FS on 1:00, pick up last one
• 4 x 50 BK on 1:05, pick up last one
• 2 x 50 Kick on 20 sec
• 4 x 25 Kick Strong on 30 sec
• 50 Easy

LAP:  150 (recov 300)

• 6 x (25 FS Sprint with turn, 50 Easy) on 2:00
  Cut to 4x through – just no snap to get to sprint speed
• 100 Easy

Power:  50m

• 4 x (max Dolphin underwater, easy rest of 50)

LA Tol: 200m (400 Recov)

• 4 x (50 SP Sprint, 100 Easy) on 3:00
  Cut to 3x

Swim Down:  300m+

BK main LA Tol session – noon Borden
Target:  600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov

Warm Up:  500m

EN-1 + Kick: 600m

• 2 x 50 FS on 1:00
• 2 x 50 BK on 1:05
• 2 x 100 BK on 2:00
• 100 BK Kick
• 2 x 50 BK Kick
• 50 Easy

LAP for FS:  150 (300 Recov)

• 6 x (25 FS Sprint, 50 Easy on 2:00)
  most 14’s

Power for BK:  50m (150 Recov)

• 4 x (BK Start + break-out + 6 strokes, easy rest of 50 + rest)

LA tol for BK:  275m (625 Recov)

• 100 BK Sprint for time, 150 Easy
  1:18
• 75 BK Sprint, 175 Easy
  59
• 2 x (50 BK Sprint, 150 Easy) skipped

Swim Down:  300m++ to fully flush – so not stiff for racing Sat.

East Bayfield early morning session – FS Focus + Blocks
Target:  700 EN-1, 100 EN1/2, 150 LAP, 50 Power, 200 LA Tol, 300 Recov

Warm Up:  500m

EN-1 + Kick + EN1/2:  700m + 100m

• 6 x 50 FS (2x Pull, 2x Full, 2x Build)
• 2 x 50 FS Kick
• 6 x 50 BK (2x Pull, 2x Full, 2x Build)
• 2 x 50 BK
• 50 Easy

LAP BK:  150

• 6 x (25m mBK Sprint, 50 Easy) on 2:00
  Use Blocks
  19-17 seconds

Power:  50m

• 4 x Power Start from Blocks – Easy rest of 50 + rest
  2x BR, 2x FL

LAP FS: 

• 4 x (50 FS Sprint, 150 Easy) on 5:00+
  30, 30.5, 31, 30

Swim Down:  300m+

IM Day with no LA Tol
Target:  750 EN-1, 200 EN-2, 150 LAP, 100 Power, 200 Recov

Warm Up:  500m

EN-1 + Kick: 750

• 2 x 100 FS on 1:45
• 100 BK on 2:00
• 2 x 100 IM on 2:00
• 100 FS Kick on 30
• 50 FS Kick on 20
• 2 x 25 FS on 20
• 2 x 25 Underwater Dolphin on 30

EN-2: 200

• 4 x 50 IM Seq on 1:05
  FL-BK, BK-BR, BR-FS, choice
  Not sprint – just solid stroke

Power 1:  50

• 4 x Dive Power Start 6 Strokes, Easy rest of 50

LAP:  150

• 6 x (25 IM Sprint, 50 Easy) on 2:00
  1-4 IM, 5-6 Choice

Power 2:  50

• 4 x (Cruise 12.5m, Power Burst to wall, 25 Cruise)

Swim Down 300m+

FS LA Tol Day
Target:  600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov = 1525
Workout Duration:  1:20

Warm Up:  500m

• 100 FS Pull
• 100 BK Fins Paddles
• 200 IM Drills
• 2 x (25 FS, 25 BK)

EN-1 + Kick:  600m

• 2 x 100 FS Pull on 1:45
  (1:25, 1:26)
• 2 x 100 FS on 1:45
  (1:28, 1:28)
• 100 FS Kick on 30 sec
• 2 x 50 FS Kick on 20 sec

LAP for SP:  150m (300 Recov)

• 6 x (25 SP Sprint, 50 Easy) on 2:00
  (all 19-17 sec range)

Power FS:  50

• 4 x (FS Dive Start, 6 strokes Power, easy rest of 50)
  – no fixed pace – enough rest for going again a full power
  (good transition from dolphin – breakout – stroke lengthening)

LA Tol FS:  275 ( 625 Recov)

• 100 FS Sprint for time, 150 Easy
  (1:09 with a 31 split … so a 38 back end)
• 75 FS Sprint, 175 Easy
  (55)
• 2 x (50 FS Sprint, 150 Easy)
  (32, 32)

Swim Down:  300m

This week starts the 2nd 4-week cycle in the Specifics phase.
The 4-week cycle consists again of 2 weeks of sprint focus and then 2 weeks with a bit more emphasis on endurance.
Return to regular 1.5 hour “Noon Lane Swim” sessions – which is very tight for getting in the appropriate sets.
(so the 1.0hr CF sessions are a total waste of time … not that it is any of my business)

Target:  950 EN-1, 100 LAP, 50 Power, 125 LA Tol, 450 Recov

Warm Up:  700m

EN-1 + Kick:  950

• 7 x 50 FS on 1:00
  3 x Pull, 2 EN-1, 2 Desc
• 2 x 50 FS Kick on 20
• 2 x 25 Kick on 20
• 7 x 50 SP on 1:15
  3 Pull, 2 EN-1, 2 Desc
• 2 x 50 SP Kick on 20
• 2 x 25 SP Kick on 20

LAP FS: 100 (300 Recov)

• 4 x (12.5m cruise, 25m Sprint thru turn, 12.5m cruise, 50 Easy) on 2:00

Power SP/Mix: 50 (150 Recov)

• 4 x (Dive Power Start 6 strokes easy rest of length, 25 Easy)

LA Tol:  125 (300 Recov)

• 2 x (50m SP Sprint, 150 Easy) on 5:30 – aim for best time
  (35.5 and 36 for BK)
• (25 SP Sprint) … ran out of time
  (18)

Swim Down:  50m

Target:  1000 EN-1, 200 LAP, 50 Power, 350 LA Tol, 450 Recov

Warm Up:  700m

EN-1 + Kick: 700 + 300
Perfect Stroke!

• 2 x {
  – 25 FS/SP on 15
  – 2 x 50 FS/SP on 20
  – 2 x 100 FS/SP on 1:45/2:00
  – 2 x 50 FS/SP Kick on 20
  – 2 x 25 FS/Sp Kick on 20 }
• 50 Easy

LAP: 200 (400 Recov)

• 8 x {
  – 25 Sprint – from Deep End Dive
  – 50 Easy
  – walk back }
  5 FS, 2 BR, 1 BK

LA Tol:

• 3 x (25 SP Sprint on 35 sec)
• 200 Easy
• 2 x (25 SP Sprint on 35 sec)
• 200 Easy
• 25 SP Sprint

Swim Down:  50m

East Bayfield – 6:00am session
Target:  900 EN-1, 600 EN-2, 150 LAP, 50 Power, 400 Recov

Warm Up:  700m+

EN-1 / Kick: 900m (50 Recov)

• 2 x 50 FS Kick on 15 sec
• 2 x 25 FS Kick on 15 sec
• 3 x 100 IM on 2:00
• 2 x 50 BK Kick on 15 sec
• 2 x 25 BK Kick on 15 sec
• 3 x 100 BK on 2:00
• 50 Easy

EN-2 (Anaerobic Threshold):  600m (100 Recov)

• 6 x 50 FS on 1:00 (swim <40)
• 50 Easy
• 3 x 50 BK on 1:00 (swim <45)
• 50 Easy

Power:  50m (50 recov)

• 4 x (Block start, Breakout, 6 strokes, easy rest of 50)

Swim Down:  50m

Skipped  LAP:  150m (250 Recov)

• 3 x (50 IM Seq Fast, 50 Easy) on 2:30
  Block Starts
• 100 Easy

According to the published “PSP Fitness and Sports Christmas and New Years Schedule 2012-2013”, today Wed 2-Jan-2013 had Lane Swim 1100-1300. Unfortunately, the staff’s schedule had guards starting at 1130 … so we had the pleasure of standing in the showers for 25 minutes before the staff stepped in and got the pool open.

With Monday’s session missed due to the Borden pool failing to open due to insuffient staff, the plan for this week is to swim Monday’s workout on WED, Wednesday’s workout on THURS and Friday’s work on FRI. So here’s Monday’s missed session repeated:

Target: 1000 EN-1, 200 LAP, 50 Power, 350 LA Tol, 450 Recov

Warm Up:  700m

EN-1 600m, Kick 250m:

• 3 x 100 FS on 1:45
  (1:28, 1:28, 1:29)
• 3 x 50 FS Kick on 15 sec
• 3 x 100 BK on 2:00
  (1:41, 1:44, 1:40)
• 2 x 50 BK Kick on 15 sec
• 50 Easy

LAP for SP:  200m (300m Recov)

• 8 x {
  – 25m SP Sprint on 30,
  – 25m SP Kick on 30
  – 25 Swim / Pull on 30
  – 25 Swim / Pull on 45 }
• Break after 4 with a 100 Easy

LA Tol:  300

• 2 x (25 FS Sprint, 25 Easy) on 1:30
  to get up to max speed
• 3 sets of {
  – 4 x (25 FS on 30 Sec)
  – 200 Easy }
  (Very Challenging – 2 full tilt and then died … fastest was #3 first @ 14 sec)

Swim Down:  300m+

MISSED DUE TO LACK OF TIME:  Power: 50m

• 4 x (6 stroke cycles FS on 1:00)

Pools Closed – no swimming

CANCELLED – POOL CLOSED due to ABSENT STAFF
Nice – 1 hour drive – $8.20 in fuel – for nothing – and the lost chance to swim in Barrie from 0600 to 0830.

(NOT) Happy New Year’s Eve session

Borden 11:00-1:oopm
Target:  EN-1 1000, LAP 200, Power 50, LA Tol 350, Recov 450

Warm Up:  700m+

EN-1:  600

• 4 x 50 Kick on 1:15
• 4 x 100 SP or IM on 2:00

LAP:  200 (200 Recov)

• 2 x (25 FS Sprint, 25 Easy) on 1:30
• 3 x (50 Fs Sprint, 50 Easy) on 2:30

Recov:  200 Easy with fins

LA Tol:  350 (550 Recov)

• 2 x (100 BK Max, 150 Recov) on 5:30+
• 2 x (75 FS Max, 125 Recov) on 5:30

Swim Down:  500

• 200 Easy with Fins
• 300 Increase Breathing

Borden session – 11:00-1:00 PM
Target:  EN-1 1000 , EN-2 600, LAP 300, LA Tol 250, Recov 400

Warm Up:  700m+

EN-1 400, Kick 200,  EN-2 600:

• 2 x 100 FS Pull on 1:45 (1:23, 1:25)
• 6 x 50 FS on 55sec, swim < 40 (39-40)
• 2 x 50 FS Kick on 1:20 (1:00, 1:10)
• 2 x 100 BK on 2:00 (1:38, 1:40)
• 6 x 50 BK on 1:00, swim <45 (45’s)
• 2 x 50 BK Kick on 1:15 (51, 57)

LAP (SP):  300m (300 Recov)

• FL warm-up
  2 x (25 FL, 45 sec vert dolphin, 25 FL)
• 4 x (25 IM Sprint, 25 Easy) on 1:30
• 4 x (50 SP Sprint, 50 Easy) on 2:30 (40’s)

Recv: 200 Easy with fins

LA Tol (FS):  250 (450 Recov)

• 2 x (75 FS Max, 125 Easy) on 5:30
  (55, 56)
• 2 x (50 FS Max, 100 Easy) on 5:00
  (32, 33)

Swim Down: 500m

• 200m easy with fins
• 300m increase breathing

East Bayfield session – 6:00-8:30am
Target:  EN-1 1000 , EN-2 600, LAP 300, LA Tol 250, Recov 400

Warm Up:  700m

• 100 Pull FS
• 100 BK Pull
• 100 FS Fins
• 100 BK Fins
• 200 IM Drills
• 2 x (25 FS, 25 Bk)

EN-1 400, Kick 200,  EN-2 600:

• 2 x 100 FS Pull on 1:45
• 6 x 50 FS on 1:00, swim < 40
  (37-40)
• 2 x 50 FS Kick on 1:20
• 2 x 100 BK on 2:00
  1:37
• 6 x 50 BK on 1:00, swim <45
  (43-45)
• 2 x 50 BK KIck on 1:15

LAP FS:  300m (300 Recov) – use Blocks

• 4 x (25 IM Sprint, 25 Easy) on 1:30
• 4 x (50 FS Sprint, 50 Easy) on 2:30
  (32, 31, 32, 31)

Recv: 200 Easy with fins

LA Tol BK:  250 (450 Recov) – use Blocks if appropriate

• 2 x (75 BK Max, 125 Easy) on 5:30
  (1:02, 1:04)
• 2 x (50 BK Max, 100 Easy) on 5:00
  (38, 37)

Swim Down: 500m

• 200m easy with fins
• 300m increase breathing

First of two weeks – focus on increased Endurance training.
With Holidays – regular Monday practice shifted to Sunday East Bayfield 12:30-1:30
(only one hour)
Target:  EN-1 1000, LAP 200, Power 50, LA Tol 350, Recov 450

Warm Up:  400

EN-1:  600

• 4 x 50 Kick on 1:15
• 4 x 100 FS on 1:45
  (~1:28)

LAP:  200 (200 Recov)

• 2 x (25 BK Sprint, 25 Easy) on 1:30
  (18, 19 sec)
• 3 x (50 BK Sprint, 50 Easy) on 2:30
  (38, 39, 39)

LA Tol:  350 (550)

• 2 x (100 FS Max, 150 Recov) on 5:30
  (1:12, 1:14)
• 2 x (75 FS Max, 125 Recov) on 5:30
  (55, 54)

Swim Down:  50

Target: 900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov

Warm Up: 600m (EN-1)

EN-1, Kick: 500m + EN-2 100m

• 4 x 50 FS on 55 sec
  3 @ EN-1, 1 @ EN-2
• 2 x 25 FS Kick on 45
• 4 x 50 SP on 1:00
  3 @ EN-1, 1 @ EN-2
• 2 x 25 BK Kick on 45

LAP: 150 (150m Recov)

• 3 x (50 FS Sprint, 50 Easy) on 2:30

LA Tol: 325m (recov 525m)

• 100 SP Max, 150 Easy on 5:30
• 100 SP Max, 150 Easy on 5:30
• 75 SP Max, 125 Easy on 5:30
• 50 SP Max, 100 EAsy on 5:30

Swim Down: 200 Easy

Borden

Target:  EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 – FS focus

Warm Up:  600m

EN-1 Kick:  800m

• 3 x 50 FS Pull on 55sec
• 3 x 50 FS on 1:00
• 2 x 50 FS Kick on 1:15
• 3 x 50 SP Pull on 1:05
• 3 x 50 SP on 1:00
• 2 x 50 SP Kick on 1:10

LAP:  250 (250 Rec0v)

• 6 x (25 SP Sprint, 25 Easy) on 2:00
  Include Flip turn + pushoff (no breakout)

Power:  50 (recov 150)

• 4 x (Dive Start Power w Breakout, easy rest of 50)

LA Tol:  150m (recov 250)

• 2 x (75m FS Max, 125 Easy) on 5:30

Swim Down:  100m

East Bayfield early morning  – with Rico
Target:  recovery swim

Warm Up:  600m

• 100 FS Pull
• 100 BK Pull
• 100 FS Fins + Paddles
• 100 BK Fins + Paddles
• 200 IM Drills

Kick:  300m

• 2 x 50 FS Kick with fins
• 2 x 50 BK Kick with fins
• 2 x 50 BR Kick

EN-1:  600m

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

Threshold: 100m

• 2 x 25 FS Fast
• 2 x 25 BK Fast

Target:  EN-1 950, LAP 250, Power 50, LA Tol 200, Recov 450

Warm Up:  600m

• 100 Pull FS
• 100 Pull BK
• 100 FS Fins+Paddles
• 100 BK Fins+Paddles
• 200 IM Drills

EN-1 Kick:  800m

• 3 x 100 FS on 1:40 – Pull, Fins, Swim
• 4 x 50 Kick on 1:15
• 3 x 100 SP on 2:00 – Pull, Fins, Swim

LAP:  250 (250 Rec0v)

• 6 x (25 FS Sprint, 25 Easy) on 1:30
  Touch and get time at 25m
  One at 14 sec (high turnover), rest at 15 sec

Power:  50 (recov 50)

• 4 x (Dive Start Power w Breakout, easy rest of 25)

LA Tol:  250m (recov 450)

• 2 x (75m SP Max, 125 Easy) on 5:00
  (1:01, 1:05)
• 2 x (50m SP Max, 100 Easy) on 4:30
  (36, 36)

Swim Down:  100m

The CFB Borden pool will be closed for a few days over the holidays. Here’s a link to the Buell Pool Schedule.

And here’s a link to the City of Barrie Pool’s Holiday Schedule.

2nd Sprint Focus week in the first four week cycle
Target:  900 EN-1, 100 EN-2, 150 LAP, 50 Power, 350 LA Tol, 450 Recov

Warm Up:  600m+

Kick:  200m

• 100 Kick Choice Continuous on 20
• 50 Kick on 15
• 2 x 25 Kick (up tempo) on 10

EN-1:  400m

• 3 x 50 IM Seq on 1:00
• 50 FS @ EN-2 on 1:00
• 3 x 50 IM seq on 1:00
• 50 SP @ EN-2 on 1:00
  A good sustained aerobic set.

Power I: 50m (50 recov)

• 4 x (12.5 Power Dolphin, easy rest of 25)

LAP: 150m (300 Recov)

• 6 x (25 SP Sprint with turn, 50 Easy) on 2:00

LA Tol:  400m (550 Recov)

• 2 x (100 FS Max, 150 Easy) on 5:30
  (1:11, 1:14)
• 2 x (75 FS Max, 125 Easy) on 5:30
  (55, 53)

Swim Down 200+

Target:  900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov

Warm Up: 600m  (EN-1)

• 150 FS Pull
• 150 BK Fins
• 200 IM Drills
• 2 x (25 FS, 25 BK)

EN-1, Kick:  500m + EN-2 100m

• 4 x 50 FS on 55 sec (12-15 sec rest)
  3 @ EN-1 (40, 40, 40),  1 @ EN-2 (37)
• 2 x 25 FS Kick on 45
• 4 x 50 SP on 1:00 (12-15 sec rest)
  3 @ EN-1 (46, 46, 46), 1 @ EN-2 (41)
• 2 x 25 BK Kick on 45

LAP:  150 (150m Recov)

• 3 x (50 FS Sprint, 50 Easy) on 2:30
  (33, 32, 32)

LA Tol:  325m (recov 525m)

• 100 SP Max, 150 Easy on 5:30  (act 1:22)
• 100 SP Max, 150 Easy on 5:30 (act 1:26)
• 75 SP Max, 125 Easy on 5:30 (act: 1:03)
• 50 SP Max, 100 EAsy on 5:30 (act 37)

Swim Down:  200 Easy

East Bayfield early morning session.

Target:  EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450 – FS focus

Warm Up:  600m

• 150m FS Pull
• 150 BK Fins
• 200 IM Drills
• 2 x (25 FS, 25 BK)

EN-1 Kick:  800m

• 2 x 100 FS Pull on 1:40
• 100 FS on 1:45
• 2 x 50 FS Kick on 1:15
• 2 x 50 SP Pull on 1:15
• 2 x 100 SP on 2:00
• 2 x 50 SP Kick on 1:15

LAP:  250 (250 Rec0v)

• 6 x (25 SP Sprint, 25 Easy) on 2:00
  Include Flip turn + pushoff (no breakout)

Power:  50 (recov 150)

• 4 x (Block Dive Start Power w Breakout, easy rest of 50)

LA Tol:  250m (recov 450)

• 2 x (75m FS Max Blocks, 125 Easy) on 5:00
  (51, 52)
• 2 x (50m FS Max Blocks, 100 Easy) on 4:30
  (31, 31)

Swim Down:  200m increase breathing FS Pull

Target:  900 EN-1, 300 EN-2, 200 LAP, 100 Power, 400 Recov

Warm Up:  500m

EN-1: 500m

• Twice through the Following – Choice Stroke 2nd time
  15 sec rest per item:
  – 50 Scull
  – 50 FS Drill
  – 50 FS Pull
  – 50 FS
  – 50 Kick

EN-2:  300m (200 Recov)