Don's

Practiced Cancelled due to Canada Day Holiday.

Taper Week 2 / 3 – Aerobic + Kick Noon session

W.U. 700m mix

• 100m FS Kick
• 200m FS Swim
• 100m FS Kick
• 2 x 100m FS Swim
• 50m FS Kick
• 2 x 50m FS Swim

• 100m BK Kick
• 200m BK Swim
• 100m BK Kick
• 100m BK Swim
• 50m BK Kick
• 2 x 50m BK Swim

Swim Down – 200m mix

Total: 2300m

Taper Week 1/3 for Nationals

Noon – kick / aerobic swim session

• Warm-up – 400m mix
• 3 x [100m kick, 200m swim FS]
• 3 x [50m kick, 100m swim FS]
• 2 x [100m kick, 100m swim BK]
• 3 x [50m kick, 50m swim BK]
• Swim Down 100m

Total 2550m

Taper Week 1/3
Noon Swim Kick & Aerobic Session

• Warm-up – 400m mix
• 4 x [100m kick, 200m swim FS]
• 4 x [100m kick, 100m swim BK]
• Swim Down 200m

Total 2600m

Aerobic / Drills / Recovery Session (~2,450m)

• 100 Easy Pull FS
• 200m (8 x 25) Pull FS for Max Distance Per stroke
• 100 Easy Swim BK
• 100 Pull BK
• 200m Fins kick (100 side, 50 Board, 50 Back)
• 5 x 100m FS on 1:50 to 2:00 with single focus per 100 (stretch, high elbow right, high elbow left, deep breathing in/out, breathing timing)
• 50m Pull Scull
• 200m Fins kick (100 side, 50 Board, 50 Back)
• 5 x 100m FS with single focus (kick, high elbows, hip roll, reach,  roll)
• 50m side kick (no fins)
• 50m FS
• 50m side kick
• 50m FS
• 300m Swim Down

Aerobic Development Session

Warm-Up: 1000/1400m

Regular Group:

Four times through the following:

• 25m Kick
• 25m Drill/Pull
• 50m Swim
• 25m Kick
• 25m Drill/Pull
• 50m Swim
  with order: FS, BR, BK, FL

Then once through:

• 200m IM with long easy strokes

Distance Group:

• 400m FS with long strokes
• 400m IM – mixing swimming and drills – long and easy
• 300m FS building faster
• 300m IM – mix of 25m Drill (per stroke) and 50m Swim (per Stroke)

Set 1: 1000/1700m Aerobic Dev

Regular Group:
*Quality Strokes throughout – NOT Fastest Pace

• 4 x 50m FL on 30-40 sec rest
• 50m Easy Choice
• 4 x 50m BK on 25-35 sec rest
• 50m Easy Choice
• 4 x 50m BR on 20-25 sec rest
• 50m Easy Choice
• 4 x 50m FS on 15-20 sec rest
• 50m Easy Choice

Distance Group:

• 500m Pull FS – Building pace throughout – on 30-40 sec rest
• 400m BK/FS mix – paddles option – long strokes at moderate pace – on 30 sec rest
• 300m as 6 x (25m Drill, 25m Swim) FS/BK on 25 sec rest (at end)
• 200m Swim FS for time – FASt – on 45 sec rest
• 2 x 100m FS on 10 sec – with total time for 2×100 being faster than your 200m FS time above
• 100m easy long stretching, choice

Set 2: 300m Kick, 300m Aerobic Dev

• 6 x (25m kick, 50m Swim, 25m Kick) on 10-15 sec rest

Set 3: 300m Aerobic Dev

• 4 x 75m Choice with 75m swum as:
  (25m easy, 25m moderate, 25m fast) – on 20-25 sec between 75’s

Swim Down: 200/300m

• long easy mix

Regular Group:

W.U. 1000m, Kick 300, Aerobic Dev 1400m, Recov 200, Swim Down 200m Total 3100m

Distance Group:

W.U. 1400m, Kick 300, Aerobic Dev 2200m, Recov 100, Swim Down 300m Total 4300m

Aerobic Development Fins “Pyramid” Session

Warm-Up: 1400m

Regular Group:

• 7x200m Pull, Kick, Drill, Swim, Kick, Drill, Pull, Swim
  Mix Strokes, Stretch and take your time
  Focus on Stroke Technique and good Turns
  Brantford Swimmers – do less

Alternate Warm-up:

• 1000m Building FS (mix in some BK)
• 400m Drill-Swim
  focus on incorporating the drill feel into the swim

Regular Group:

Set 1: 1800m Aerobic Dev

Pyramid – focus on good strokes and turns – not fast

• 25m FS, 5 sec rest
• 50m FS, 10 sec rest
• 75m FS, 15 sec rest
• 100m FS, 20 sec rest
• 125m FS, 25 sec rest
• 150m FS, 30 sec rest
• 175m FS, 35 sec rest
• 200m FS, 40 sec rest
• 200m Choice, 40 sec rest … not FS
• 175m Choice, 35 sec rest
• 150m Choice, 30 sec rest
• 125m Choice, 25 sec rest
• 100m Choice, 20 sec rest
• 75m Choice, 15 sec rest
• 50m Choice, 10 sec rest
• 25m Choice, 5 sec rest

Set 2: 1000m Aerobic Dev

• 10 x 100m on pace you can hold with 20-30 sec rest
  * 1-5 are FS
  * 6-10 are Choice (use #6 as a warm-up of the stroke)

Swim Down: 400m

• Mix Strokes, pulling/kicking … stretch out

W.U. 1400m, Aerobic Dev 2800m, Swim Down 400m Total 4600m

Brantford Meet Group:

• 4 x 75m turn set – starting in middle of pool – allows practicing IM and individual stoke turns
• Block Starts – one per stroke you are racing – swim at speed through the breakout and then shut it down to easy
• Cool Down with a few easy lenght, then Hot Tub or coaching (but dry off and stay warm)

Aerobic Development Session

Warm-Up: 1000m

Choice Strokes for the following:

• 200m Swim
• 200m Kick
• 200m Drill
• 200m Pull
• 200m Swim

Set 1: 800m Aerobic Dev

• 4 x 200m FS on 3:30
  *Cut Distance to get Min 15 sec rest*
  *Add Distance to get Max 35 sec rest*
  3:00 Whistle will help you know to stop

Set 2: 300m Kick, 100m Recov

• 6 x 50m Board Kick Choice on 15 sec rest
• 100m easy stretching swim choice

Set 3: 400m Aerobic Dev

• 16 x 25m on 5-15 sec rest
  Choice Strokes, Quality Swim, Good Speed
  * Maintain a constant pac … swim last 2 x 25 easy
  * 5 sec for Distance swimmers, 15 sec for Sprinters

Set 4: 300m Aerobic Dev

• Broken 300m FS Descended by 100’s
  Swim 100m FS – 5sec rest – 100m FS – 5 sec rest – 100m FS
  *Watch the clock and make sure you descend*

One round of Chase the Rabbit

Swim Down: 300m

• 300m long stretching swim with increase breathing

W.U. 1000m, Kick 300, Aerobic Dev 1500m, Recov 100, Swim Down 300m Total 3200m

Aerobic Development Session

Warm-Up: 1000m/1200m

• 200-400m Swim/Pull FS – distance group do longer
• 4 x (50m Kick no board, 50m Pull, 50m Drill, 50m Swim) in reverse IM order

Set 1: 800m / 1200m Aerobic Dev

Main Group:

• 8 x 100m IM on 30 sec rest
  **maintain a constant pace time**

Distance Group:

• 3 x 400m on 30 sec rest:
  1st – swim FS
  2nd – Pull FS
  3rd – one 25m BK per 75m FS

Set 2: 250m Kick, 100m Recov

• 5 x 50m Board Kick Choice on 15 sec rest
• 50-100m easy stretching swim choice

Set 3: 800m / 1000m Aerobic Dev

Main Group:

• 16 x 50m on 15 sec rest with Order:
  4 x (25m FL, 25m FS)
  4 x (25m BK, 25m FS)
  4 x (25m BR, 25m FS)
  4 x 50m FS

Distance Group:

• 5 x 200m on 30 sec rest with:
  Odd # FS (option to pull/paddle)
  Even # IM

Swim Down: 200-300m

• 200-300m long stretching swim with increase breathing

W.U. 1000m/1200m, Kick 250, Aerobic Dev 1600m/2200m, Recov 50/100, Swim Down 200-300m Total 3100m/4050m

Fins Aerobic Session – All Stroke Focus

Warm-Up: 1400m

• 300-500m Building FS up to long relaxed storke
• 4 x (25m Kick IM, 25m Swim FS)
• 200m Drill-Swim IM
• 400 IM as 4 x (25m Kick IM, 75m Swim/Drill IM)
• 100-300m as (25m Drill – 25m Swim) Back with options single arm, 6 beat, skulling, kicking)

Set 1: 500m Back Focus

• 50m Back to set your time using moderate 70% speed which you could hold for a 400
• 5 x 50m Back on your time plus 20 sec rest. (Distance swimmers could add just 10 sec rest if they know their pacing)
• 200m Easy Mix strokes to warm-up strokes for next set

Set 2: 500m Breast / Fly Focus

• 50m BR / FL to set your time using moderate 70% speed which you could hold for a 400
• 5 x 50m BR / FL on your time plus 20 sec rest. (Distance swimmers could add just 10 sec rest if they know their pacing)
• 200m Easy Mix strokes for recovery

Set 3: 500m FS

• 500m continuous FS – During each 100 of the 500, swim:
  – 1st 25m Easy
  – 2nd 25m Moderate
  – 3rd 25m Faster
  – 4th 25m Fastest

Set 4: 900m Strokes/Turns

Demo turns.
• 12 x 75m Choice Stroke on 15 sec rest/75m
  Set focus is Turns so start each 75m in the center of the pool.
  Swim to 1st end and do an excellent turn
  Swim to 2nd end and do an excellent turn
  Swim to 3rd end and do an even better turn return to center of pool.

Emphasize role and position of hands … option to dolphin kicki into wall for flip turn to learn motion … wait to last moment to flip legs … ball up tight … Cover open turns for BR and FL.

Set 5: 200m Sprints from Blocks

Demo Block Starts
• 8 x 25m Sprint from Blocks (opt) – Choice Strokes
  Swim 25m, walk back.

Swim Down: Up to 400m

W.U. 1400m, Main 2700m, Swim Down 400 Total 4500m

Lactic Acid Production Session

Warm-Up: 1200m

• 200m Pull or Swim FS
• 4 x (25m Kick IM, 25m Swim FS)
• 200m Pull or Swim BK
• 4 x (25m Kick FS, 25m Swim IM)
• 200m Drill Swim BR – FL
• 200m Drill-Swim FS

Set 1: 100m Kick

• 4 x 25m Kick done as (12.5m Hard, 12.5m Easy)

Set 2: 200m Lactic Prod, 400m Recov

4 times through the following – repeating on 3:00
• Sprint FS for 50m or until 30sec Whistle
• 50-100m or 2:00 recovery swim
• 15-30 sec rest / regroup on wall

Set 3: 200m Recov

• 200m long FS / BK – work on lower strokes per length

Set 4: 400m Recov

• 4 x (25m Choice Kick hard, 75m same choice Swim Recovery pace) Continuous.

Set 5: 200m Lactic Prod, 400m Recov

4 times through the following – repeating on 3:00
• Sprint FS for 50m or until 30sec Whistle
• 50-100m or 2:00 recovery swim
• 15-30 sec rest / regroup on wall

Swim Down: Up to 500m

• Up to 500m Mix Strokes including some increase breathing FS

W.U. 1200m, 200m Kick, Lactic Prod 400m, Recovery 1300m, Swim Down 500 Total 3600m

First Week of our 2nd 4-Week Cycle

Warm-Up: 1000/1400m

Up to Five times through the following:
• 50m Pull FS
• 50m Drill IM seq
• 50m Kick IM seq
• 50m Swim IM seq

OR

• 600m Building FS
• 400m Drill-Swim IM seq
• 400m Pull FS

Set 1: 600/800m Aerobic Dev

Main Group
• 6 x (25m Drill FS, 25m Kick FS, 25m Swim Fs, 25m Swim BK) continuous
  For the Drill – alternate FIST and SHARK

Distance Group

• 2 x 400m FS on pace {6:00, 6:20, 6:40 or 7:00}
  option to use paddles/pull buoy

Set 2: 600/800m Aerobic Dev

Main Group
• 6 x 100m * on 10-15 sec rest per 100m
  * is #1 IM, #2 FS, #3 IM, #4 FS, #5 BK, #6 FS

Distance Group

• 3 x 200m IM
  #1 Easy Drill-Swim
  #2, #3 on Pace to give ~20 sec rest
• 100m IM

Set 2: 600/800m Aerobic Dev

Main Group
• 50 FL, 50 FS, 50 BK, 50 FS, 50 BR, 50 FS on 60 sec or 5-10 sec rest
• quick re-group ~1:00 rest
• 6 x (25m IM, 25m FS) on 60 or 5-10sec
  IM = {FL, BK, BR} no FS

Distance Group

• 6 x 100m as (75m FS, 25m BK) or (all FS) on 5-10 sec rest
  Option to Descend 100’s. Don to swim open water sighting FS.
• BEAST Water Boarding – simulation of open ocean swimming … Don swims 200m FS sighting, the rest of the group uses flutter boards to generate waves and splashes all the way down the lane

Swim Down: 200-400m

• 4 x (25m FS, 25m BK increase breathing)
• OR 3-400m Stretch Long FS-BK Mix incr breathing

W.U. 1000/1400m, Main 1800/2400m, Swim Down 200/400m Total 3000/4200m

Down Week – 10 x 100m FS Test Set

Warm-Up: 1400m

• 500 to 1000m Choice strokes of Pull, Swim with Fins, Full Stroke.
• Group lead drill set working on FS – emphasizing single arm, stroke count, and 6-beat

Set 1: 1300m Aerobic Dev

• 100m FS at 70% speed taking time to feel stroke **Long and Strong**. EVERYONE needs to get a time for this – experienced swimmers to help others.
• Organize into lanes by speed.
• 10 x 100m FS at your swim pace + 15 to 20 sec rest per 100m. Harder option is to descend the swim by 100’s.

100-200m Easy BK Swim for recovery

Set 2: 500m Kick, 100m Recovery

• 10 x 50m Kick with the following options:
• Board Kick on 1:10 (or 5-10 sec rest per 50)
• OR Fins Kick on 1:00 (or 5-10 sec rest per 50)
• 50-100m easy to stretch out arms.

Set 3: 2-400m Aerobic

• 200-400m Pull Choice

Tech Session:

• Block Starts
• Stroke Turns
• Stroke Correction

Hot Tub Time!

W.U. 1400m, Main 1800m, Kick 500m Total 3700m

Lactic Acid Production Session

Lactic Acid Production training is one of the gentler ones. The sprint segments should be swum fast but below your maximum speed. If you’ve figured out your splits for a 100m race, the lactic acid production training speed is about that of the 2nd 50 of your 100 plus a second or two. You should feel some lactic acid building up in each sprint, but during the recovery swim, you should be able to almost fully flush the lactic effect.

Warm-Up: 1200m

• 200m FS
• 4 x (25m Kick IM, 25m Swim FS)
• 200m BK
• 4 x (25m Kick FS, 25m Swim IM)
• 4 x (25m Drill IM, 25m Swim IM)
• 200m Pull choice

Set 1: 150m Lactic Prod, 550m Recov

6 times through the following – repeating on 2:00
• Sprint FS for 25m or until 25sec Whistle
• 75m or 1:20 recovery swim
• 15 sec rest / regroup on wall

100m Easy Swim Choice

Set 2: 150m Lactic Prod, 550m Recov

6 times through the following – repeating on 2:15
• Sprint BK for 25m or until 25sec Whistle
• 75m or 1:35 recovery swim
• 15 sec rest / regroup on wall

100m Easy Swim Choice

Set 3: 100m Lactic Prod, 300m Recov

4 times through the following 2:30
• Sprint 3rd Stroke for 25m or until 25sec Whistle
• 75m or 1:50 recovery swim
• 15 sec rest / regroup on wall

Swim Down: 200-400m

• Long Stretching Swim of 200 to 400m

W.U. 1200m, Lactic Prod 400m, Recovery 1400m, Swim Down 200-400 Total 3200-3400m

Down Week! Aerobic Session

KNOW YOUR PACE! This session is designed to get you to start figuring out what your swim pace is for various distances. You need to know your pace for 50’s and 100’s in the various strokes so that when a distance and pace is given for the fastest group, you can quickly figure out what distance you should swim to go on the same timing.

Warm-Up: 950m / 1200m

• 200 Pull FS
• 3 x 100m, 3 x 75m, 3 x 50m, 3 x 25m
• 1st run through – FS – Mix
• 2nd run through – Drill – FS – Mix
• 3rd run through – FS – kFS – Mix

OR

• 600m Building FS
• 200m Swim BK or IM
• 400m Drill-Swim FS

Set 1: 400m Aerobic Dev, 100m Recovery

Main Group:

• 2 x 200m FS on 3:30 which includes 15-20 sec rest
  Alt pacing – cut distance to finish your swim by 3:10

Distance Group:

• 400m FS on 7:00

ALL:

• 100m Choice not FS + 10-15sec rest

Set 2: 600m Aerobic Dev, 100m Recovery

Main Group:

• 4 x 150m FS on 2:30 which includes 15 sec rest
  Alt pacing – cut distance to finish your swim by 2:15

Distance Group:

• 2 x 300m FS on 5:00

ALL:

• 100m Choice not FS + 10-15sec rest

Set 3: 400m Aerobic Dev

Main Group:

• 4 x 100m Pull FS on 1:45 which includes 10-15 sec rest
  Alt pacing – cut distance to finish your swim by 1:35

Distance Group:

• 2 x 200m Pull FS on 3:30

Swim Down: 200m / 400m

• 200m – 400m Easy Pull/Swim FS/BK

Main Group: W.U. 950m, Main Sets 1600m (or less), Swim Down 200m Total 2750m

Dst Group: W.U. 1200m, Main Sets 1600m, Swim Down 400m Total 3200m

Main Group: Aerobic Technique / Fins Session

As our numbers start picking up we are going to come to the point of swimming circles in lanes. Swimming circles will keep us ‘honest’ for sure and it is key that the circling lanes have swimmers with very similar speeds. One thing to remember … if two adjacent lanes are swimming circles, they must be in opposite directions. That will minimize the risk of arm collisions over the middle lane rope.

For those doing weights since Week 1 you can start shifting to 3 sets of 10 reps … with the reps being slow and iso-kinetic … i.e. work against the weight in both directions at a slow even speed.

Warm-Up: 800m

Swim two times through all of the following:

• 200m Pull FS with high elbow
• 50m Kick BK, 50m Right Arm BK, 50m Left Arm BK, 50m Full BK
• 50m Dolphin Kick, 50m BR Pull, 50m BR with Dolphin
• 100m Pull FS with high elbow

Set 1: 1600m

This is a drill set of 4 x 100 for each stroke with 15 sec rest per 100m:

• 4 x (25m kick FL, 25m 1-arm FL, 25m 3-3-3 FL, 25m swim FL)
• 4 x (25m kick BK, 25m dual arm scull BK, 25m 3-3-3 BK, 25m swim BK)
• 4 x (25m kick FL, 25m straight-arm scull BR, 25m full arm scull BR, 25m swim BR)
• 4 x (25m kick FS, 25m left arm shark FS, 25m right arm shark FS, 25m swim FS)

Set 2: 500m

• 10 x (25m kick FL, 25m kick choice) on 60 sec or 10 sec rest

Set 3: 500m

• 2 x 250m FS on 20 sec rest
  (swim 250m / 200m / 150m / 100m for the distance depending on your group speed)

Set 4: 100m

• divided into three teams, relay raced a number of lengths, variety of strokes

Swim Down: 200m

• 200m Pull FS/BK increase breathing pattern

W.U. 800m, Main Sets 2700m, Swim Down 200 Total 3700m

Distance Race Prep Group: Tough Aerobic Session – it is week 3, next week will be easier

Warm-Up: 1400m

• 700 Building FS
• 400 IM – Drill-Kick-Swim
• 300 Pull FS – BK mix

Set 1: 2000m

This set is similar in purpose to last week’s race simulation. Parts A, B, and C to be done all together with no breaks between.

• A – 3 x 300 FS – swim at distance pace, time set to allow 20 – 25 sec between each 300
• B- 4 x 75- Sprint BK – Pact time set to allow 5-7 sec between each 50
• C- 8 x 100 FS – swim a little faster than you did in the 300s – set pace time to allow 5-7 sec. between each 100

Set 2: 200m

• 200m Pull Easy Mix

Swim Down: 200m

• 400m FS – BK mix increase breathing pattern

W.U. 1400m, Main Sets 2200m, Swim Down 400 Total 4000m

Spend rest of workout time working on strokes and drills and turns

Warm-Up for ALL: 1200m

• 4 x (50m Kick, 100m Pull, 150m Drill/Swim)
  Change stroke for each set of four. Do drills appropriate for the stroke.

Main Group: Aerobic Session

Set 1: 400m

• 8 x (50m Kick on 1:20 or 10 sec rest)
  Kick holding a Pull Buoy … makes it harder!

Set 2: 1200m

4 x (3 x 100m) on 15+ sec rest per 100m (taken from the last person to arrive in your group), swum as follows:

• (25 FL, 75 BK), (25 FL, 75 BR), (25 FL, 75 FS)
• (25 BK, 75 FL), (25 BK, 75 BR), (25 BK, 75 FS)
• 1 minute rest to regroup
• (25 BR, 75 FL), (25 BR, 75 BK), (25 BR, 75 FS)
• 3 x 100m FS

Swim Down: 200m

• 200m Pull FS / BK with increase breathing

W.U. 1200m, Main Sets 1600m, Swim Down 200 Total 3000m

Distance Race Prep Group: Lactic Acid Production Session

Set 1: 200m

• 4 x 50 Kick Choice – sprint extra hard for 1st half length of each

Set 2: 200m LA Prod, 500m Recovery

• 4 x 150 FS – 50 Sprint and 100 recovery on 3 minutes
• 100 Easy Bk

Set 3: 200m LA Prod, 500m Recovery

• 4 x 150 BK – 50 Sprint and 100 recovery on 3:15
• 100 Easy 3rd Stroke – Not FS or BK

Set 4: 100m LA Prod, 300m Recovery

• 4 x 100 3rd Stroke – 25 hard and 75 recovery on 2:15

Swim Down: 3-400m

W.U. 1200m, Main Sets: Kick 200, L.A. Prod 500m, Recov 1300, Swim Down 400 Total 3600m

Main Group: Aerobic Session

It should be stressed that at this point in the season there is plenty of volume in our three swim sessions and that other aerobic activity should take place on the off days. Also, keep weights at endurance level – 30 reps with 2-3 sets.

Warm-Up: 800m

Swim two times through all of the following:

• 100m Pull FS
• 50m Kick BK
• 50m FL 3-3-3
• 50m Pull BK
• 50m Swim BR

and then four times through the following in IM sequence:

• (25m Drill, 25 Swim)

Set 1: 800m

800m Continuous Swim done as eight times through the following:

• 25m Fist FS
• 25m Count FS
• 25m Regular FS
• 25m BK

Set 2: 800m

• 2 x 200 IM
• 2 x (25m Kick IM, 25m Swim IM – through all 4 IM Strokes)

Set 3: 800m

Take 15 seconds after each 200m segment

• 200m FS
• 200m IM
• 200m Specialty
• 200m FS

Swim Down: 200m

• 200m Easy Pull/Swim FS/BK

W.U. 800m, Main Sets 2400m, Swim Down 200m Total 3400m

Distance – Race Prep Group: Aerobic Session

Warm-Up: 1200m

• 800m Swim FS building – using a long stroke and good turns
• 400 Drill Swim Mix Choice

Set 1:Pace Setting 200m

• 100m FS for time – All Out Fastest
• 1 minute rest
• 100m FS for time – at 800m Distance Race Pace

Set 2:500m Aerobic Dev, 200m Recovery

• 5 x 100m FS at the 800m Race Pace set above + 5-7 sec.
  e.g. swim 1:28, repeat 100’s on 1:35
  or swim 1:25, repeat 100’s on 1:30
• 200m Easy Choice – (esp. Back)

Set 3:500m Anaerobic Threshold, 200m Recovery

• 5 x 100m Sprint FS at pace time of your All Out Fastest + 25-30 sec
  e.g. swim 1:10, repeat 100’s on 1:35-1:40
  or swim 1:15, repeat 100’s on 1:40-1:45
• 200m Easy Choice – Back Mix

Set 4:400m Aerobic Dev

• 400m Pull Choice – cycling by 25m of {Fast, Faster, Fastest, Recovery}

Swim Down: 3-400m

W.U. 1200m, Main Sets 2000m, Swim Down 400m Total 3600m

Main Group: Aerobic – Stroke Technique Fins Session

At this point in the season, using finger or hand paddles will really help you dial in the strokes. Work on technique – make every stroke count.

Warm-Up: 1500m

Swim fives times through all of the following:

• 100m Pull FS
• 50m Kick FL
• 25m 3-3-3 BK, 25m Swim BK
• 25m Pull BR, 25m Swim FS
• 25m FL 3-3-3, 25m FS

Set 1: 2500m

The main set is 50 times 50m on 60 sec (or 10 sec rest) swum as follows:

• 5 x (25m Fist FS, 25m FS)
• 5 x (25m 3-3-3 BK, 25m BK)
• 5 x (25m Swim BR, 25m Swim FS)
• 5 x (25m Swim FS, 25m Swim FL)
• 10 x (25m Kick Mix, 25m Swim Mix)
  kick and swim the same mix stroke, do FS every second pair.
• 10 x (25m Kick FL, 25m Swim IM seq)
• 10 x (25m Fist FS, 25m 3-3-3 BK)

Swim Down: 200m

• Easy Swim/Pull FS / BK

W.U. 1500m, Main Sets 2500m, Swim Down 200 Total 4200m

Distance Race Prep Group:Aussie 1000m Ocean Race Simulation!

Warm-Up: 1500m

Either swim the Warm-up listed above OR:

• 600m Building FS
• 500m as (25m FL, 25m BK, 25m BR) mixing {kick, full, drill, swim}
• 400m FS as a mix of {single arm, 6-beat, and full stroke}

Set 1: Race Pace 1500m

This is the simulation of the Aussie Noosa 1000m Ocean Swim race – M-shaped course starting from the beach out through the surf around the deep marker and back in through the surf (actual distance ~450m simulated as 3 x 200m) … then run out of the water and around a beach marker and back out through the surf (actual distance ~100m simulated as a leg blasting 6 x 50m BK) … and next leg swimming out to a second deep marker, back in through the surf and a run up to the finish line on the beach (actual distance ~450m simulated as 6 x 100m):

• 3 x 200m FS – with time set for even pace swim and 15 sec rest per 200 (eg swim 2:55, with 3:10 send-off
• 6 x 50m Stroke (BK) – Sprint Hard with 10 sec rest per 50 (eg swim 40sec, with 50 sec send-off)
• 6 x 100m FS – with time set for even pace and 5 sec rest per 100 (eg swim 1:25, with 1:30 send-off)
• Run outside to the volleyball court – roll around on the sand to simulate collapsing on the beach at the end of the race.

Set 2: 200m

• 200m Easy Pull

Set 3: 1200m

• 8 x (50m Kick, 50m Pull, 50m Swim) in IM order twice through

Swim Down: 3-400m

W.U. 1500m, Main Sets 2900m, Swim Down 400 Total 4800m

Main Group: Aerobic Oxygen Delivery Session

Bring your fins for this Saturday’s session!

At this point in the season, the focus is on stroke technique. Get them all dialed in now and they will be second nature when we start adding speed and intensity in the winter. Swim easy enough to get it right and make every stroke count. Make adjustments! If doing weights, keep the weight low and reps high (like 30).

Cathy Bass Words of Wisdom: Recommendation for this phase of the season is that we get at least 30-60 minutes of aerobic exercise each day. This is the only phase of our season where cross training is of benefit. So try to get in some biking, running, eliptical, etc … on the off days.

Warm-Up: 1400m

Swim four times through all of the following:

• (100m Pull FS, 50m Swim BK, 50m Pull BR)
• (25m Kick IM, 25m Swim FS)
• 50m 3-3-3 FL
• 25m Swim FS
• 25m 3-3-3 BK

Set 1: 400m

• 4 x ( 50m Kick with Board, 50m Swim Easy )
  with 5 sec rest after the last person in your group completes each 100m.

Set 2: 600m

• 4 x ( 25m FL, 50m FS, 25m BK, 25m FS, 25m BR )
  (Swim continuous)

Set 3: 400m

• 4 x ( 25m FS, 50m **, 25m FS )
  where ** is BK, BR, FL, choice. Swim the set continuous but stop at the end of the segment to catch your breath if necessary so that you can hold a perfect stroke.

Set 4: 400m

• 4 x ( 100m FS )
  where the 1st length is Straight-Arm, 2nd is Fist, 3rd is Count Stroke, 4th is regular

Swim Down: 100m

• Easy swim FS / Bk

W.U. 1400m, Main Sets 1800m, Swim Down 100 Total 3300m

Distance Race Prep Group: Lactic Acid Production Session

Warm-Up: 1400m

Do the Main Group Warm-up listed above OR

• 600m Building – 100m Pull, 100m Swim alternating choice
• 400m IM mix of Drill, Swim, Pull, Kick
• 400m FS as (25m Drill, 25m Swim)

Set 1: 300m Heart Rate Riser

• 300m FS for time on 5:00

Set 2: 200m Lactic Prod, 500m Recov

• 4 x (50m FS Sprint, 100m Recovery on 3:00)
• 100m Easy to Warm-up Backstroke

Set 3: 200m Lactic Prod, 500m Recov

• 4 x (50m BK Sprint, 100m Recovery on 3:15)

Set 4: 100m Lactic Prod, 100m Recov

• 100m easy swim Choice
• 100m Choice for time

Swim Down: 400m

• 400m Mix Swim Choice

W.U. 1400m, Main Sets 1800m, Swim Down 400 Total 3600m

Main Group: Aerobic Oxygen Delivery Session

Words of Wisdom from Cathie:  Importance of getting in a decent warm-up before we start the work sets. And at this time of the season, the warm-up contains a good portion of our volume and should be used to fine tune the strokes. Don’t waste any of your lengths as garbage yardage … always focus on some aspect of the stroke technique. We worked hard to get the doors officially opened at 5:30am so please try to make it on time. As the season progresses, we will be using the full hour from 6:00am to 7:00am for the main set work.

Warm-Up: 1200m

Swim two times through all of the following:
• (100m Pull FS, 50m Swim BK, 50m Pull BR)
• 4 x (25m Kick IM, 25m Swim FS)
• 4 x (25m Kick FS, 25m Swim IM)

Set 1: 400m

• 4 x ( 50m Fist FS, 25m Count FS, 25m BK )
  (Swim continuous. Focus on long stroke, getting on your side.)

Set 2: 400m

• 2 x ( 200m IM )
  (Swim continuous and 50m per IM stroke)

Set 3: 400m

• 4 x 100m FS on 15 sec rest / 100m
  (really work the turns (fast in, turn, push, streamline, kick, pull, stroke, then breathe)

Set 4: 400m

• 4 x (25m Specialty, 25m IM) on 10 sec
• 4 x (25m Specialty, 25m MI) on 10 sec
  (Note: MI is the IM strokes swum in reverse order. Specialty is you best stroke after FS.)

Set 5: 100m

• 25m FS Count Stroke – aim for max distance per stroke and min strokes
• 25m FS – same as the first 25m, same number of strokes but press the water more
• 25m FS Pick-up – same stroke, start easy, build press and cycle rate
• 25m FS Pick-up(for each 25m, take 20-25 sec rest)

Swim Down: 200m

• 25m Pull FS, 25m Pull BK
  with increase breathing on each length (i.e. breathe every 4, 6, 8, 10 strokes)

W.U. 1200m, Main Sets 1700m, Swim Down 200 Total 3100m

Distance Race Prep Group: Aerobic Session

Warm-Up: 1500m

• Do the Main Group Warm-up listed above OR
• 1500m Building FS with every 8th length BK

Set 1: 1600m Aerobic

• 400m Steady Strong FS on 7:00
• 400m FS every 4th length BK on 7:00
• 2 x (200m FS on 3:20)
• 4 x (100m FS on 1:40)
• 100m Easy Swim to warm-up 2nd stroke

Set 2: 450m Aerobic

• 6 x 75m as [25m Kick, 25m Pull, 25m Sprint on 1:45]
  – Must use at least two strokes, alternating 75’s

Swim Down: 3-400m Swim Mix

W.U. 1500m, Main Sets 2050m, Swim Down 300 Total 3850m

Warmup: 1600m 0645-0720am

4 * [ Pull 150m FS
1 arm FL 50m
BK drill (3-3-3) 50m
BR pull 50m
BK kick 25m, FS swim 25m
BR swim 50m ]

Set # 1: Kick with Boards: 400m 0725-0735am

2 * [4*50] kick choice on 1:15 or +/-15 sec Kick in Groups!
Take 60 sec between sets to regroup

Set # 2: IM 400m 0738-0746am

2 * 200 IM swum as
drill 25m, swim 25m to make 50m of each stroke

Set # 3: Pace FS 400m 0748-0756am

2 * 50m on 60 sec
100m on 1:45
4 * 50m on 60 sec

PACING, thus each 50 should be EQUAL in timing.
NOT for speed, but for PACE. We will get speed later, but MOST important at the present time is the PACE!!
Same in the 100 is to hold the same time per 50, thus feel neg split and should be even

Set # 4: Pick up IM sequence400m 0758-0806am

8 * 25’s on 45sec

60 sec regroup

8 * 25’s on 45 sec

Swim Down: 200m 0808-0815

200m increase breath FS/BK pulling

W.U. 1600m, Kick 400m, Main 1200, S.D. 200 = 3400m

HOT TUB and socialize!

Please take to heart the importance of the warm-ups. Try to get in by 5:30 and be in the water as soon as possible. This is especially important now with the intro new season. Most of the distance will be in the warming up.

Aerobic, oxygen delivery session

Warmup: 1600m 0540-0615

2 * ( 200 pull FS
4 *[k25IM-s25FS]
Br pull 50
4 *[k25FS-s25IM]
pull Bk 50
100 alternate: 25 1-arm Fly-25FS)

Set # 1: 0618-0626 400m

400 FS as:
4 * ( 1st 25 FIST,
2nd 25 kick,
3rd 25 stroke count,
4th 25 BK)

Set # 2: 0630-0638 400m

8 * 25’s on 45sec IM seq
8 * 25’s on 45 sec FS increase speed throughout each 25

Set # 3: 0640-0656 750m

3 * [ 100 FS
75 BK
50 BR
25 Fly]
on 20 sec rest between each set. Swim in Groups

Swim Down 200m

Total: 3350m w.u. 1600m, main 1550m, s.d. 200m

First session of the 2009-2010 season!

Team Registration and Pay is on Saturday the CFB Borden Recreation Expo – 10am – 2pm

Aerobic: Oxygen delivery session–we will be building on this work a lot this season

• New season, treat it as such. Slow start makes a good finish. ie Don’t pound yourself and get sick. Sleep well, eat better! Try NOT to kill yourself on off swim days and not be able to swim our workouts as planned.
• Weight training: Ideal is same day as the swim in order to recover on off days.
• Weights should start this week and follow our swim pattern as ALL other training. This is a SWIM team.
• Weights should be LIGHT and Many repeats. Start with light weights, 20 reps * 3 sets. This will allow your tendons to catch up to the muscle strength and get the endurance that we will be building on in the pool.

Warm-Up: 1000m

• 200m Pull Choice
• 4 x (25m Kick I.M., 25m Swim FS)
• 4 x 50m as (25m Drill, 25m Swim) mixing BK and BR
• 4 x (25m kick FS, 25m swim IM)
• 4 x (25m Drill, 25m swim) in IM Sequence

Warm-Up: Alternate 1200m

• 600m FS swim building
• 8 x (25m Drill, 25m Swim) mixing all strokes
• 4 x (25m Drill FS, 25m swim FS)

Set 2: 900m Aerobic Base / 1200m Aerobic Dev

• Main Group
• 3 x [3 x 100m on 2:15] swum as:
  #1 FL – BK – FS – FL
  #2 FS – BK – FS – BK
  #3 100m FS
  1:00 rest after #3
• Distance Training Group
• 3 x 400m FS on 7:00

Set 3: 300m Aerobic Base / 800m Aerobic Dev

• Main Group:
• 100m Easy recovery swim
• 8 x 25m Choice on 1:00 – build to sprint on each 25
• Distance Training Group:
• 200m Easy IM (Drill Swim) warmup
• 6 x 100m IM on 2:15

Swim Down – 200m / 400m easy swim with long Strokes

W.U. 1000m/1200m, Main 1200m/2000m, Swim Down 200m/400m = 2400m/3600m

LAST PRACTICE of the 2008-2009 season – see you all on Tuesday 8Sep09. Enjoy the holiday!

Anaerobic – Lactic Acid Tolerance

Warm-Up: 1100m

• 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim)
  once as FS, next as BK
• 100m Pull, 100m Kick, 100m Swim BR

Set 1: 50m Kick / 150m Recovery (6:02-6:07)

• 4 x (12.5m Over-Kick, Easy Swim rest of 50) on own pace, 1:15 max

Set 2: 200m Lactic Acid Tolerance, 400m Recovery (6:09-6:21)

• 4 x 50m FS Sprint on 3:00 with active recovery swim between ~100m (max sprint duration 45 sec … whistle)

Set 3: 200m LA Tol, 300m Recovery Swim (6:23-6:35)

• 4 x 50m BK on 3:00 with active recovery swim between ~75m
  (max sprint duration 45 sec … whistle)

Set 4: 75m LA Prod, 150m Rec (6:37-6:43)

• (3 x 25m Sprint BR) on 2:00 with active recovery swim between ~50m
  (max sprint duration 25 sec … whistle)

Set 5: 75m LA Prod, 150m Rec (6:45-6:51)

• (3 x 25m Sprint FS) on 2:00 with active recovery swim between ~50m
  (max sprint duration 25 sec … whistle)

Set 6: 50 LA Prod (6:53-6:55)

• 2 x 100m IM Team Sprint ‘Race’ on 2:00

Cool Down – Easy Swim 200m Choice

W.U. 1100m Main (Work 650m, Recovery 1150m), Swim Down 200m = 3100m

Week 1 – Aerobic

Warm-Up: 1000m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills

Set 1: 300m Kick(6:02-6:09)

• 6 x Kick (25m hard, 25m easy) on 1:10 or 5 sec rest

Set 2: 1200m Aerobic Dev (6:11-6:32)

• Distance Group:
• 400m FS on 20 sec rest – swim even pace
• 2 x 200m FS on 15 sec rest – negative split @ 100
• 4 x 100m FS on 10 sec rest – descend by 100’s
• Sprint Group:
• 2 x 200m FS on 20 sec rest – negative split @ 100
• 4 x 100m FS on 15 sec rest – descend
• 8 x 50m FS on 10 sec rest – descend

Set 3: 700m Aerobic Dev (6:34-6:46)

• Distance Group:
• 2 x 200m BK on 15 sec rest
• 3 x 100m BK on 10 sec rest
• Sprint Group:
• 4 x 100m BK on 15 sec rest
• 6 x 50m BK on 10 sec rest

Set 4: 350m Aerobic Dev (6:48-6:55)

• Distance Group:
• 2 x 100m BR or FS on 15 sec rest
• 3 x 50m BR or FS on 10 sec rest
• Sprint Group:
• 4 x 50m BR or FS on 15 sec rest
• 6 x 25m BR or FS on 10 sec rest

Swim Down – 200m easy swim / pull

W.U. 1000m, Main (300m Kick, 2250m Aerobic), Swim Down 200m = 3750

Mix-Fins – Aerobic session

Warm-Up: 1200m

• 200m Pull Choice
• 4 x (25m Kick IM, 25m Swim FS)
• 2 x (25m Fist FS, 25m Swim FS)
• 4 x (25m Kick FS, 25m Swim IM)
• 2 x (25m 3-3-3 BK, 25m Swim BK)
• 100m Pull BR
• 100m Swim BR
• 200m Swim Choice

Set 1:1000m Aerobic (7:03-7:20)

• 1000m FS with max time of 17:00 ** use pace from last Saturday’s test set. Fins optional

Set 2:200m Recovery (7:21-7:25)

• 200m BK on 4:30

Set 3:500m Aerobic (7:27-7:35)

• 500m FS with max time of 8:00
  Options: straight FS, Pull, Fins, every 4th BK

Set 4:400m Kick, 200m Recovery (7:37-7:49)

• 4 x 50m Kick Choice on 1:00
• 2 x (100m Kick, 100m Swim with Fins Choice) with 15 sec rest between pairs.

Set 5: 600m Aerobic (7:51-8:02)

• with Fins
• 200m IM on 3:30
• 2 x 100m IM on 1:45
• 4 x 50m IM on 55 sec (FL-BK, BK-BR, BR-FS, FS-FS)

Set 6:800m Aerobic (8:04-8:20)

• Fins – optional
• 4 x (25m FL work, 25m FS recovery) on 1:00
• 4 x (25m BK work, 25m FS recovery) on 1:00
• 4 x (25m BR work, 25m FS recovery) on 1:00
• 4 x (25m FS work, 25m FS recovery) on 1:00

Cool down swim – Pull 200m Mix

W.U. 1200m, Kick 400, Main 3300m, Swim Down 200m = 5100m

Week 1 – Anaerobic – Lactic Acid Production

Warm-Up: 1000m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills

Set 1: 350m Anaerobic, 700m recovery (6:02-6:25)

• 4 x 50m Sprint FS on 3:00 (aim for pace of 2nd 50m of a 100m race) with active recovery swim between repeats.
• 3 x 50m Sprint IM on 3:30 (#1 FL-BK, #2 BK-BR, #3 BR-FS) with active recovery swim between repeats.

Set 2: 200m recovery (6:26-6:30)

• 200m Pull Mix on 4:00

Set 3: 200m Anaerobic, 600m recovery (6:32-6:48)

• 8 x (25m IM seq Sprint, 75m FS Recovery) on 2:00

Set 4: 50m Anaerobic, 150m recovery (6:50-6:56)

• 4 x (6 Strokes FS Power Sprint, rest of 50m easy) on 1:30

Cool down Pull – increase breathing 200m

W.U. 1000m, Main (Work 600m, Recovery 1650m), Swim Down 200m = 3450m

Week 1 – Aerobic

Warm-Up: 1000m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills

Set 1: 400m Kick, 400m Aerobic Maintenance (6:02-6:20)

• 4 x (100m Kick, 100m Swim) on own pace with 15 sec between pairs, swim as:
  #1 FS Kick, FS Swim
  #2 FS Kick, FS Pull
  #3 FS-BR-BR-FS Kick, FS Swim
  #4 BK Kick, BK Swim

Set 2: 1100m Aerobic Dev (6:22-6:42)

• 400m FS on 7:00 (max swim 6:40)
• 400m FS Pull on 7:00
• 200m FS on 3:30
• 100m BK on 2:00

Set 3: 500m Aerobic Maintenance (6:44-6:55)

• 3 x 100m FS on 10 sec rest
• 2 x 100m IM on 10 sec rest

Swim Down – increase breathing 200m

W.U. 1000m, Main (400m Kick, 2000m Aerobic), Swim Down 200m = 3600

Mix-Fins – Aerobic with Test Set

Warm-Up: 1200m

• 200m Pull Choice
• 4 x (25m Kick IM, 25m Swim FS)
• 2 x (25m Fist FS, 25m Swim FS)
• 4 x (25m Kick FS, 25m Swim IM)
• 2 x (25m 3-3-3 BK, 25m Swim BK)
• 100m Pull BR
• 100m Swim BR
• 200m Swim Choice

Set 1:200m Aerobic (7:03-7:07)

• 4 x 50m FS on Descending Pace (starts on 0, 60, 55, 50 sec) ** fins opt
  Alt pace, do less 50’s or do 25’s

Set 2:50m Aerobic (7:09-7:13)

Pacing Plan for the Test Set is crucial. Swim this 50m FS easy to set a pace for being able to repeat the pace for 1000m. The point of the test set is to pick a pace you can maintain. Here are some samples:
50m FS on 40sec => 100m FS on 1:20 + 10 sec rest = 1:30 pace
50m FS on 45sec => 100m FS on 1:30 + 10 sec rest = 1:40 pace
50m FS on 50sec => 100m FS on 1:40 + 10 sec rest = 1:50 pace
50m FS on 55sec => 100m FS on 1:50 + 10 sec rest = 2:00 pace
50m FS on 60sec => 100m FS on 2:00 + 10 sec rest = 2:10 pace

• 50m FS pace – recommend no fins

Set 3:1000m Aerobic (7:15-7:35)

TEST Set – recommend no Fins

• 10 x 100m FS on your pace – hold for all 10
  Note: if you are finding it easy to hold pace for the first 5×100, then hold the same pace and descend the last five swim times.

Set 4:400m Recovery (7:37-7:45)

• 400m BK with every 4th length FS – with Fins – on 7:30
  Work on distance per stroke and proper turns.

Set 5:400m Kick (7:47-7:55)

• 8 x 50m Kick Choice on 1:00

Set 6:400m Recovery (7:57-8:07)

• 400m Pull as 4 x (25 BR, 25 FS, 25 BK, 25 FS)
  work on distance per stroke and turns.

Set 7:300m Aerobic (8:09-8:15)

• 6 x 50m IM Seq on 60 sec
  swum as twice through FL-BK, BK-BR, BR-FS

Set 8:800m Aerobic (8:17-8:27)

• 4 x 25m on 30 sec
• 4 x 25m on 40 sec
• 4 x 25m on 25 sec
• 4 x 25m on 45 sec
  Must change strokes every 4 x 25m and no repeats!
  All strokes will be covered so choose wisely based on pace!!
  Alt pace ensure min of 5 sec rest on all if missing pace.

Cool down swim – increase breathing 200m

W.U. 1200m, Kick 400, Main 2750m, Swim Down 200m = 4550m

Down Week – Light Anaerobic – Lactic Acid Production

Warm-Up: 1100m

• 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim)
  once as FS, next as BK
• (100m Pull, 100m Kick, 100m Swim) BR

Set 1: 150m Kick, 300m Recovery (6:02-6:12)

• 6 x (25m Sprint Kick, 50m easy swim) own pace (to ~10:00 max)

Set 2: 200m Anaerobic, 400m recovery (6:14-6:26)

• 4 x 30 sec FS ‘smart’ Sprint on 3:00 (aim for pace of 2nd 50m of a 100m race) with active recovery swim between repeats.

Set 3: 200m recovery (6:27-6:31)

• 200m Pull Mix BK – FS on 4:00

Set 4: 150m Anaerobic, 400m recovery (6:33-6:45)

• 4 x 25sec BK ‘smart’ Sprint on 3:00 (same target concept as above)
  with active recovery swim between repeats

Set 5: 100m recovery (6:46-6:48)

• 100m Swim Mix BK – FS on 2:00

Set 6: 50m work, 200m recovery (6:50-6:56)

• 2 x 20 sec ‘smart’ Sprint choice on 3:00 with Active Recovery

Cool down Pull – increase breathing 200m

W.U. 1100m, Kick 150m, Main (Work 400m, Recovery 1600m), Swim Down 200m = 3450m

Down Week – Aerobic

Warm-Up: 1000m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills

Set 1: 400m Aerobic Maintenance (6:03-6:11)

• 400m FS with every 4th length BK on 8:00

Set 2: 1500m Aerobic Maintenance (6:13-6:48)

• 3 x [
• – 2 x 100m Pull on 15 sec rest,
• – 2 x 50m Kick with board on 10 sec rest,
• – 2 x 100m Swim on 15 sec rest]
• ] once through each as FS, BK, BR

Set 3: 200m Aerobic Maintenance (6:50-6:56)

• 2 x [4 x 25m IM seq on 45 sec]

Swim Down – increase breathing 200m

W.U. 1000m, Main (300m Kick, 1800m Aerobic), Swim Down 200m = 3300

Fins – Long Aerobic – Fins (opt)

Warm-Up: 1500m

• 200m Pull Choice
• 4 x (100m Pull, 100m Kick, 100m Swim) IM Seq
• 100m Pull FS-BK

Set 1:250m Aerobic (7:03-7:08)

• 50m FS – to set pace for swimming an 800m
• 100m FS – to set 2 x even pace for swimming an 800m
• 100m FS – to set 2 x even pace for swimming an 800m

Set 2:1400m Aerobic (7:09-7:36)

• 800m FS EVEN PACE to a max of 13:00
• 12 x 50m IM seq on 60 sec (50’s of each stroke x 4)

Set 3:700m Aerobic (7:38-7:52)

• 400m FS EVEN PACE to a max of 6:30
• 6 x 50m IM seq on 60 sec ({FL-BK, BK-BR, BR-FS} x 2)

Set 4:350m Aerobic (7:54-8:02)

• 200m FS Negative Split to a max of 3:15
• 3 x 50m IM seq on 60 sec 50’s each of FL, BK, BR

Set 5:500m Aerobic (8:04-8:13)

• 8 x 50m Choice on 45 / 50 / 55 sec
• 100m Easy

Set 6:300m Aerobic (8:15-8:21)

• 4 x 50m Choice on 50 / 55 / 60 sec
• 100m Easy

Set 7:100m Aerobic (8:23-8:25)

• 2 x 50m Choice on 55 / 60 / 65 sec

Cool down swim – increase breathing 200m

W.U. 1500m, Main 3600m, Swim Down 200m = 5300m

Anaerobic – Lactic Acid Tolerance – a hard one!

Warm-Up: 1100m

• 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim)
  once as FS, next as BK
• 100m Pull, 100m Kick, 100m Swim BR

Set 1: 200m (6:02-6:07)

• 4 x (12.5m Over-Kick, Easy Swim rest of 50m) on own pace, 1:15 max

Set 2: 400m Lactic Acid Tolerance, 550m Recovery (6:09-6:28)

• 2 x 200m / 3 min Smart Fast FS on 7:30 with active recovery swim between (~200m)
• 150m Easy Swim FS / BK on 3:30

Set 3: 400m Lactic Acid Tolerance, 600m Recovery (6:30-6:52)

• 4 x 100m / 1:30 min Smart Fast FS/BK on 5:30 with active recovery swim between (~150m)

Cool down swim – Pull increase breathing 200+m

W.U. 1100m Main (Work 850m, Recovery 1300m), Swim Down 200m = 3450m

Aerobic

Warm-Up: 1000m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills

Set 1: 500m Kick (6:02-6:14)

• 10 x (50m Kick Choice on 1:10 or 5 sec rest

Set 2: 800m Aerobic Dev (6:16-6:30)

• All: 400m FS on 7:00 (max swim 6:40 with 20 sec rest)
• Distance: 400m FS Pull/Paddles on 7:00
• OR
• Sprint: 4 x 100m FS on 1:35, 1:40, 1:45 or 15 sec rest and cut lengths

Set 3: 800m Aeroboic Dev (6:32-6:48)

• Distance: 4 x 200m FS on 4:00 swum as
  #1 Straight Swim, #2 Pull, #3 Straight Swim, #4 Every 4th length Back
• OR
• Sprint: 200m Choice FS / BK on 4:00
• 3 x 100m Choice FS / BK on 2:00
• 6 x 50m Choice on 1:00

Set 4: 400m Aerobic Dev (6:50-6:58)

• 8 x (25m Work IM seq, 25m recover FS on 1:00)
  Swim IM sequence as 2 x (FL-FS, BK-FS, BR-FS, FS-FS)

Cool down swim – 100m+ stroke mix

W.U. 1000m, Kick 500m, Main 2000m, Swim Down 100m = 3600

Fins – Aerobic – Fins opt

Warm-Up: 1500m

• 200m Pull Choice
• 4 x (100m Pull, 100m Kick, 100m Swim) IM Seq
• 100m Pull FS-BK

The main set is 8 x 400m … each 400 is on 7min

Set 1:800m Aerobic (7:03-7:17)

• 2 x 400m Stop Whistle at 6:15, go on 7:00
• 1st 400 is FS – work on building, control, hold Stroke
• 2nd 400 is FS with every 4th BK

Set 2:800m Aerobic (7:20-7:34)

• 2 x [2 x 200m] 15 sec @ 200m, 400m Stop Whistle at 6:20, go on 7:00
• Odd 200’s is FS – EVEN SPLIT
• Even 200’s is FS with every 2nd BR, 4th BK

Set 3:800m Aerobic (7:37-7:51)

• 2 x [4 x 100m] 10 sec per 100m, 400m Stop Whistle at 6:30, go on 7:00
• 1st 4 100’s are FS – EVEN SPLIT
• 2nd 4 100’s are 100 FS, 100 BK, 100BR, 100 FS

Set 4:800m Aerobic (7:54-8:08)

• 2 x [8 x 50m] 5 sec per 50m, 400m Stop Whistle at 6:35, go on 7:00
• Odd 50’s are FS
• Even 50’s are IM Seq FL, BK, BR but no FS

Set 5:200m Aerobic (8:11-8:16)

• 4 x 50m IM seq (FL-BK, BK-BR, BR-FS, FS-FS) Fins opt on 1:10

Cool down swim – increase breathing 200m

W.U. 1500m, Main 3400m, Swim Down 200m = 5100m

Anaerobic – Lactic Acid Tolerance

Warm-Up: 1100m

• 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim)
  once as FS, next as BK
• 100m Pull, 100m Kick, 100m Swim BR

Set 1: 200m Speed Dev (6:02-6:07)

• 4 x (12.5m Max Speed, 12.5m Distance/Stroke, 25m Easy Swim) on own pace, 1:15 max

Set 2: 300m Lactic Acid Tolerance, 300m Recovery (6:09-6:25)

• 6 x 50m FS Sprint on 2:00 with active recovery swim between ~50m (max sprint duration 45 sec … whistle)
• 200m Easy Swim FS / BK on 4:00

Set 3: 300m LA Tol, 240m Recovery Swim (6:27-6:43)

• 6 x 50m BK on 2:00 with active recovery swim between ~40m
  (max sprint duration 50 sec … whistle)
• 200m Easy Swim FS / BK on 4:00

Set 4: 225m LA Prod (6:45-6:54)

• 3 x (3 x 25m Choice Sprint) on 1:00 – suggest 3-FS, 3-BK, 3-BR

Cool down swim – Pull increase breathing 200m

W.U. 1100m Main (Work 1025m, Recovery 540m), Swim Down 200m = 2865m

Aerobic

Warm-Up: 1000m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills

Set 1: 400m Kick (6:02-6:12)

• 8 x (50m Kick Choice on 1:10 or 5 sec rest

Set 2: 900m Aerobic Dev (6:14-6:31)

• 300m FS on 5:30 or 20 sec rest and cut lengths
• 300m FS Pull/Paddles on 5:30 or 20 sec rest and cut lengths
• Distance Group: 300m FS on 5:30
• OR
• Sprint Group: 3 x 100m FS on 1:35, 1:45, 1:55 or 15 sec rest and cut lengths, easy swim if done early

Set 3: 400m Aeroboic Dev (6:33-6:41)

• Distance Group: 2 x 200m FS with every 4th length BK on 3:30 or 20 sec rest and cut lengths
• OR
• 3 x 100m BK on 1:45, 1:55 or 2:05 – pick one so you get 15-20 sec rest. Then 100m Easy.

Set 4: 400m Aerobic Dev (6:43-6:52)

• 8 x (25m Work IM seq, 25m recover FS on 1:00)
  Swim IM sequence as 2 x (FL-FS, BK-FS, BR-FS, FS-FS)

Cool down swim – 200m+ stroke mix

W.U. 1000m, Kick 400m, Main 1700m, Swim Down 200m = 3300

Fins – Aerobic – Fins opt

Warm-Up: 1200m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills
• 4 x 50m Pick-Up FS

Set 1:400m Drill-Swim (7:05-7:15)

• 8 x Freestyle (25m Drill – 25m Swim) continuous using the following drills:
  1. Right Arm (use other arm as marker for entry/stretch for Right)
  2. Left Arm (ditto for Left)
  3. Kick
  4. Pull
  5. 6-beat
  6. Catch Up
  7. Scull
  8. Finger Drag
  Be sure to incorporate the feel of the drill into the next swim length

Set 2: 550m Kick, 50m Easy (7:17-7:29)

• 5 x 50m NO Fins Kick on 1:10 sec FS, BR, BK mix
• 50m easy swim
• 6 x 50m Fins Kick on 60 sec (FL, BK, FS order)

Set 3: 1600m (7:31- 8:01)

ALL

• 400m FS Pull with Paddles 7:30
• 400m FS Swim 7:00

DISTANCE GROUP:

• 400m FS Pull 7:30
• 400m FS Swim 7:00 (opt for every 4th BK plus 30 sec))

SPRINT GROUP option:

• 4 x 100m FS Fins (opt) on 1:40, 1:45, 1:50
• 4 x 100m BK Fins (opt) on 1:50, 2:00, 2:10

Set 4: 600m (8:03-8:16)

• 2 x 200m IM swum as (25 IM, 25 FS) Fins opt on 4:00
• 4 x 50m IM seq (FL-BK, BK-BR, BR-FS, FS-FS) Fins opt on 1:10

Set 5: 200m (8:17 – 8:26)

• 2 x (4 x 25m IM or Choice Fast on 45 sec)

Cool down swim – increase breathing 200m

W.U. 1200m, Kick 550m, Main 2850m, Swim Down 200m = 4800m

Anaerobic – Creatine Phosphate, analactic practice
Warm-Up: 1100m

• 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim)
  once as FS, next as BK
• 100m Pull, 100m Kick, 100m Swim BR

Set 1: 50m Kick, 150m Recovery (6:02-6:08)

• 4 x (12.5m Overkick, easy swim rest of 50m) own pace

Set 2: 70m CP, 400m Recovery (6:10-6:24)

• 4 x (CP Over-Spin FS for 12 sec, easy swim for 3 min)
  Aim for at least 40 arm strokes. Form isn’t important – just speed)

Set 3: 200m Recovery (6:25-6:29)

• 200m Pull with Paddles FS-BK mix

Set 4: 100m Speed, 200m recovery (6:31-6:39)

• 4 x (25m Sprint Choice, 50m easy swim) on 2:00

Set 5: 200m recovery (6:40-6:45)

• 200m Swim with Paddles FS-BR mix

Set 6: 75m Speed, 75m recovery (6:47-6:52)

• 3 x (25m Sprint Choice, 25m easy swim)
  where the heat winner drops out.

Cool down swim – easy pull 100m

W.U. 1100m, Kick 50m, Main (Work 245m, Recovery 1225m), Swim Down 100m

Aerobic

Warm-Up: 1000m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills

Set 1: 500/600m Aerobic Dev (6:02-6:11)

• Distance Group: 2 x 300m FS on 5:30 or 20 sec rest and cut lengths
• OR
• Sprint Group: 5 x 100m FS on 1:40, 1:50, 2:00 or 15 sec rest and cut lengths, easy swim if done early

Set 2: 400m Kick, 50m Recovery (6:13-6:24)

• 4 x (50m Kick Choice on 1:10 or 5 sec rest
• 50m Easy Swim
• 4 x (50m Kick Choice on 1:10 or 5 sec rest

Set 3: 500/400m Aeroboic Dev (6:26-6:38)

• Distance Group: 2 x 200m FS with every 4th length BK on 3:30 or 20 sec rest and cut lengths
• OR
• 5 x 100m BK on 1:50, 2:00 or 2:15 – pick one so you get 15-20 sec rest.

Set 4: 600m Aerobic Dev (6:40-6:54)

• 6 x (50m IM seq, 1:15, 50m FS on 1:00)
  Swim IM sequence as 2 x (FL-BK, BK-BR, BR-FS)

Cool down swim – 200m+ stroke mix

W.U. 1000m, Kick 400m, Main 1650m, Swim Down 200m = 3250

Aerobic Drills

Warm-Up: 1000m

• 100m Pull FS
• 100m Pull BK
• 100m Pull BR
• 5 x 50m FS Stroke Technique with Paddles and Fins
• 5 x 50m BK Stroke Technique with Paddles and Fins
• 200m Kick Mix

Set 1: 110m AEROBIC (A1)

• 100m FS Pull
• 100m FS Swim with Fins
• 2 x 50m (FS-BR) Kick with Board
• 100m FS Swim full stroke
• 100m BK Pull
• 100m BK Swim with Fins
• 2 x 50m (BK-BR) Kick no Board
• 100m BK Swim full stroke
• 100m BR Pull
• 2 x 50m BR Kick No Board
• 100m BR Swim full stroke

W.U. 1000m, Main 1100m

Fins – Aerobic Down Week

Warm-Up: 1500m

• 200m Pull FS-BK Mix
• 4 x (50m Kick I.M., 50m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (50m Kick FS, 50m Swim IM)
• 100m FS Drills
• 100m BK Drills
• 100m BR Swim

Set 1: 400m kick, 50m Easy (7:02-7:14)

• 4 x 50m NO Fins Kick choice on 1:15 sec
• 50m easy swim
• 4 x 50m Fins Kick choice on 60 sec

Set 2: 1200m (7:16- 7:36)

• 400m FS steady, NO Fins to 7:00 max with an option to have tri swimmers bunch in a lane to simulate pack swimming
• 4 x 100m FS or BK NO Fins on 2:00 with the option for tri swimmers to draft
• 200m FS steady No Fins to max of 4:00
• 4 x 50m FS or BK No Fins on 1:05

Set 3: 900m (7:38-7:55)

• 4 x (50m IM on 60, 100m FS on 1:50) with fins. Swim the IM as 2 x (FL, BK, BR)

Set 4: 200m (7:57-8:01)

• 2 x 100m on 2:00swum as:
  2 x 100m IM OR (1 x 100m IM and 1 x 100m FS)

Set 5: 200m (8:03 – 8:09)

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

Cool down swim – increase breathing for a minimum of 200m then to the Hot Tub!

W.U. 1200m, Kick 550m, Main 2700m, Swim Down 200m

Down Week – Light Anaerobic – Lactic Acid Production

Warm-Up: 1100m

• 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim)
  once as FS, next as BK
• 100m Pull, 100m Kick, 100m Swim BR

Set 1: 250m Kick (6:02-6:11)

• 5 x 50m Kick choice on {1:15, 1:30, 1:45} easy swim if finished early in the fast pace.

Set 2: 200m work, 400m recovery (6:13-6:25)

• 4 x 30 sec FS Sprint on 3:00 (aim for pace of 2nd 50m of a 100m race)
  with active recovery swim between repeats.

Set 3: 200m recovery

• 200m Pull Mix BK – FS on 4:00

Set 4: 150m work, 300m recovery

• 4 x 25sec BK (or choice) Sprint on 3:00 (same target concept as above)
  with active recovery swim between repeats

Set 5: 200m recovery

• 200m Swim Mix BK – FS on 4:00

Set 6: 50m work, 150m recovery

• 2 x 20 sec BR (or choice) Sprint on 3:00 with Active Recovery

Cool down Pull – increase breathing 200m

W.U. 1100m, Kick 250m, Main (Work 400m, Recovery 1250m), Swim Down 200m

Down Week – Aerobic

Warm-Up: 1000m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills

Set 1: 200m Kick, 400m Recovery Swim (6:03-6:16)

• 4 x (50m Kick on 1:15, 100m Swim on 2:00)

Set 2: 600m Aerobic Maintenance (6:18-6:30)

• 2 x [50m FS on 10 sec rest,
  100m FS on 15 sec rest,
  150m FS on 20 sec rest]
  swim all at even pace

Set 3: 300m Aerobic Maintenance (6:32-6:39)

• 3 x 100m BK on 2:30

Set 4: 400m Aerobic Maintenance (6:41-6:49)

• 4 x 100m FS on 2:00

Set 5: 100m Sprint, 100m Recovery (6:50-6:56)

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

Cool down swim – increase breathing 200m

W.U. 1000m, Kick 200m, Main 1900m, Swim Down 200m

Fins Optional – Aerobic – Sprint Mix

Warm-Up: 1500m

• 200m Pull FS-BK Mix
• 4 x (50m Kick I.M., 50m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (50m Kick FS, 50m Swim IM)
• 100m FS Drills
• 100m BK Drills
• 100m BR Swim

Set 1: 700m kick, 50m Easy (7:02-7:19)

• 7 x 50m No Fins Kick on 1:10 or 5 sec (FL, BR, FS order)
• 50m easy swim
• 7 x 50m Fins Kick on 60 sec (FL, BK, FS)

Set 2: 1400m Aerobic Dev, 50m easy (7:21- 7:45)

• 800m FS with every 4th length BK on 12:00 max
• 12 x 50m IM on 60 sec as (50m FL, 50m BK, 50m BR)x4

Set 3: 700m Aerobic Dev (7:47- 7:59)

• 400m FS with every 4th length BK on 6:00 max
• 6 x 50m IM on 60 sec as (50m FL, 50m BK, 50m BR)x2

Set 4: 350m Aerobic Dev (8:01- 8:07)

• 200m FS with every 4th length BK on 3:00 max
• 3 x 50m IM on 60 sec as (50m FL, 50m BK, 50m BR)

Set 5: 900m Aerobic Dev (8:09 – 8:25)

• 8 x 50m Choice on 45
• 100m Easy Swim on 2:00
• 4 x 50m Choice on 50
• 100m Easy Swim on 2:00
• 2 x 50m Choice on 55

Cool down swim – increase breathing 200m

W.U. 1200m, Kick 700m, Main 3400m, Swim Down 200m = 5500m

Anaerobic – Lactic Acid Tolerance

Warm-Up: 1100m

• 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim)
  once as FS, next as BK
• 100m Pull, 100m Kick, 100m Swim BR

Set 1: 200m Speed Dev (5 min)

• 4 x (12.5m Max Speed, 12.5m Distance/Stroke, 25m Easy Swim) on own pace, 1:15 max

Set 2: 300m Lactic Acid Tolerance, 800m Recovery (22 min)

• 6 x 50m FS Sprint on 3:00 with active recovery swim between (max sprint duration 45 sec … whistle)
• 200m Easy Swim FS / BK on 4:00

Set 3: 250m LA Tol, 700m Recovery Swim (19 min)

• 5 x 50m BK on 3:00 with active recovery swim between.
  (max sprint duration 55 sec … whistle)
• 200m Easy Swim FS / BK on 4:00

Set 4: 100m LA Prod (4 min)

• 4 x (25m BR/Choice Sprint) on 1:00

Cool down swim – Pull increase breathing 200m

W.U. 1100m Main (Work 750m, Recovery 1600m), Swim Down 200m

Aerobic

Warm-Up: 1000m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills

Set 1: 600m Aerobic Dev (6:02 – 6:14)

• SPRINT: 6 x 100m FS on 1:40 to 2:00
  – target pace to get 15 sec rest and swim about 20 to 25 sec over PB for 100 FS.
• DISTANCE: 2 x 300 FS on 5:30

Set 2: 500m Kick (6:16 – 6:28)

• 6 x 50m Kick Choice on 1:10 or 5 sec rest
• 8 x 25m Kick IM Seq on 35sec or 5 sec rest

Set 3:500m Aerobic Dev (6:30 – 6:41)

• SPRINT: 5 x 100m BK on 1:50 to 2:10
  – target 25+ sec over PB plus 15 sec rest.
• DISTANCE: 3 x 200m FS with every 4th length BK on 3:45

Set 3: 500m Lactic Production (6:43 – 6:55)

• 2 x (5 x 50m on descending pace as follows) first 5 FS, 2nd Choice:
  1st 2nd 3rd 4th 5th
  0 60 55 50 45 FS departure time pace
  60 60 55 50 45 Choice
  If you can’t make a pace, hold the last one you did.

Cool down swim – increase breathing 200m

W.U. 1000m, Kick 500m, Main 1600m, Swim Down 200m

Aerobic Mix with Sprints

Warm-Up: 400m

• 100m Pull FS
• 100m Pull BK
• 100m Pull BR
• 100m Swim with Fins and paddles mix FS/BK

Set 1: 550m KICK

• 6 x 25m Dolphin Kick with fins on 45 sec (alt FS / BK)
• 4 x (25m Kick FS with board, 25m Kick BR)
• 4 x (25m Kick BK with board, 25m Kick BR)

Set 2: 800m AEROBIC (A3), 200m Easy

• 4 x 100m FS on 1:50, swim on 1:30 (with drag suit)
• 100m Easy Swim
• 4 x 100m BK on 2:00, swim on 1:35
• 100m Easy Swim

Set 3: 100m Sprint, 200m Easy

• 4 x (12.5m Overspin FS (feet dragging), easy swim rest of 50)
• 2 x (25m Sprint, 25m Easy swim) 1st FL, 2nd FS

Cool down swim – 300m

W.U. 400m, Kick 550m, Main 900m Work, 400 Easy, Swim Down 300m Total 2750m

Fins Optional – Aerobic – Sprint Mix

Warm-Up: 1500m

• 200m Pull FS-BK Mix
• 4 x (50m Kick I.M., 50m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (50m Kick FS, 50m Swim IM)
• 100m FS Drills
• 100m BK Drills
• 100m BR Swim

Set 1: 600m kick, 50m Easy (7:02-7:17)

• 6 x 50m Fins Kick on 60 sec (FL, BK, FS order)
• 50m easy swim
• 6 x 50m NO Fins Kick on 1:10 sec FS, BR, BK mix

Set 2: 1000m Aerobic Dev, 50m easy (7:19- 7:43)

• 6 x 100m FS Fins OPT on 15 sec rest (max 2 min / 100)
• 50m+ Easy Swim
• 4 x 100m BK Fins OPT on 15 sec rest (max 2:10 min / 100)
• 50m+ Easy Swim

Set 3: 200m Aerobic Recovery (7:45- 7:49)

• 200m Easy FS / BK mix

Set 4: 350m Lactic Production, 800m Recovery (7:50-8:15)

• 4 x 50m FS Sprint on 3:00 (aim for pace of 2nd 50m of a 100m race)
  with active recovery swim between repeats.
• 50m Easy Swim on 2:00
• 3 x 50m Sprint swum in IM seq as 2 x (FL-BK, BK-BR, BR-FS on 3:00 (aim for pace of 100m IM swim) with active recovery between repeats.
• 50m Easy Swim on 2:00

Set 5: 200m Speed (8:16 – 8:22)

• 2 x (4 x 25m IM Fast on 45 sec)

Cool down swim – increase breathing 200m

W.U. 1500m, Kick 600m, Main Work 1550m, Recovery 1100m, Swim Down 200m

Anaerobic – Lactic Acid Tolerance

Warm-Up: 1100m

• 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim)
  once as FS, next as BK
• 100m Pull, 100m Kick, 100m Swim BR

Set 1: 200m Aerobic Dev (4 min)

• 4 x 50m Pick-up, alt FS, BK own pace (max 1:00 per)

Set 2: 400m Lactic Acid Tolerance, 400m Easy (16 min)

• 4 x 100m FS on 4:00 with active recovery swim between.
  Target Pace = 100FS PB + 10 sec (db 1:13 – 1:15)
  (max sprint duration 1:30 … whistle)

Set 3: 200m Recovery (4 min)

• 200m Easy Swim FS / BK on 4:00

Set 4: 400m Lactic Acid Tolerance, 400m Easy (16 min)

• 4 x 100m BK on 4:00 with active recovery swim between.
  Target Pace = 100BK PB + 10-15 sec (db 1:23 – 1:26)
  (max sprint duration 1:30 … whistle)

Set 5: 100m Kick (LA Pro), 200 Easy (6 min)

• 4 x (25m Sprint Kick with board, easy swim 50m) on 1:30

Set 6: 50m work, 100m recovery (6min)

• 2 x (25m Sprint IM Seq, 25m easy on 1:30

Cool down swim – increase breathing 200m

W.U. 1100m, Kick 500m, Main (Work 1100m, Recovery 1100m), Swim Down 200m

Aerobic

Warm-Up: 1000m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills

Set 1: 500m Aerobic Dev

• 5 x 100m FS on 1:40, 1:45 or 1:50
  – target pace to get 15 sec rest and
  swim about 20 to 25 sec over PB for 100 FS.

Set 2: 400m Kick, 50m Easy Swim

• 4 x 50m Kick Choice on 1:10 or 5 sec rest
• 50m Easy Swim
• 4 x 50m Kick Choice on 1:10 or 5 sec rest

Set 3:400m Aerobic Dev, 50m Easy swim

• 4 x 100m BK on 1:50, 2:00, 2:10
  – target 25+ sec over PB plus 15 sec rest.
• 50m Easy

Set 3: 200m Lactic Production, 300m Easy Recovery

• 4 x 50m BR Sprint on 3:00 target 5 sec over PB, easy swim for active recovery

Set 4: 200m

• 4 x (12.5m Sprint FS, easy rest of 50) on 1:30

Cool down swim – increase breathing 200m

W.U. 1000m, Kick 400m, Main 1650m, Swim Down 200m

Aerobic Mix

Warm-Up: 500m

• 100m Pull FS
• 100m Pull BK
• 100m Pull BR
• 100m BK Drills with Fins
• 100m FS Drills with Fins

Set 1: 500m AEROBIC (A3), 50m Easy

• 5 x 100m FS on 1:40, swim on 1:25
• 50m Easy Swim

Set 2: 300m KICK, 50m Easy

• 5 x 50m Kick mix on 1:10
• 50m Easy Swim
• 2 x (25m Kick Sprint [~22 sec], 50m Easy Swim)

Set 3: 400m AEROBIC A3

• 4 x 100m BK on 1:50, swim on 1:35

Set 4: 400m AEROBIC A2

• 4 x (25m BR easy, 25m FL, 25m BR easy 25m FL) on 15 sec rest / 100m

Set 5: 50m SPRINT, 150m Easy

• 4 x (12.5m Sprint IM seq, easy swim rest of 50) on 1:30

Cool down swim – 100m

W.U. 500m, Kick 300m, Main 1550m, Swim Down 100m

Fins – Aerobic – Sprint Mix

Warm-Up: 1200m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills
• 4 x 50m Pick-Up FS

Set 1: 500m kick, 50m Easy (7:02-7:15)

• 6 x 50m Fins Kick on 60 sec (FL, BK, FS order)
• 50m easy swim
• 4 x 50m NO Fins Kick on 1:10 sec FS, BR, BK mix

Set 2: 800m (7:17- 7:32)

• 400m FS steady, NO Fins on 7:00
• 4 x 100m FS NO Fins on 1:40, 1:45, 1:50 Decend 1-4

Set 3: 400m (7:34-7:42)

• 200m IM with Fins on 3:45
• 4 x 50m IM seq (FL-BK, BK-BR, BR-FS, FS-FS) with Fins on 1:10

Set 4: 600m (7:44-7:57)

• 4 x 50m BK no Fins Descend 1-4 on 1:05
• 4 x 50m BR no Fins Descend 1-4 on 1:10
• 4 x 50m FS no Fins Descend 1-4 on 1:00

Set 5: 400m (7:59-8:08)

• 2 x [75m IM No Fins on 2:00, 100m FS on 2:00 no fins]

Set 6: 200m (8:10 – 8:14)

• 200m BK every 4th length FS on 4:00 (fins opt)

Set 7: 300m (8:16 – 8:25)

• 2 x (4 x 25m IM Fast on 45 sec)

Cool down swim – increase breathing 200m

W.U. 1200m, Kick 550m, Main 2700m, Swim Down 200m

Anaerobic – Lactic Acid Production

Warm-Up: 1100m

• 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim)
  once as FS, next as BK
• 100m Pull, 100m Kick, 100m Swim BR

Set 1: 400m

• 8 x 50m Kick choice on 1:10 or 5 sec rest

Set 2: 300m work, 600m recovery

• 6 x 50m FS Sprint on 3:00 (aim for pace of 2nd 50m of a 100m race)
  with active recovery swim between repeats.

Set 3: 200m recovery

• 200m Swim Mix BK – FS

Set 4: 200m work, 300m recovery

• 4 x 50m BK Sprint on 3:00 (same target concept as above)
  with active recovery swim between repeats

Set 5: 100m work, 100m recovery

• 4 x (25m Sprint IM Seq, 25m easy on 1:30

Cool down swim – increase breathing 200m

W.U. 1100m, Kick 400m, Main (Work 600m, Recovery 1200m), Swim Down 200m

Aerobic

Warm-Up: 1000m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills

Set 1: 600m

• 4 x (50m Kick – 100m Swim) odd FS, even BK on 3:00

Set 2: 600m

• 3 x 200m FS on 3:15, 3:20 or 3:30 – pick one so you get 15-20 sec rest.

Set 3: 450m

• 4 x 100m BK on 1:50, 2:00 or 2:15 – pick one so you get 15-20 sec rest.
  Then 50m easy swim.

Set 4: 550m

• 5 x 100m FS on 1:40, 1:45 or 1:50 – target pace to get 15 sec rest and swim about 20+ sec over PB for 100 FS.
  Then 50m Easy Swim

Cool down swim – increase breathing 200m

W.U. 1000m, Kick 200m, Main 2000m, Swim Down 200m

Fins – Aerobic no pace session

Warm-Up: 400m

• 100m Pull FS
• 100m Pull BK
• 100m Pull BR
• 2 x 50m Swim (FS, BK)

Set 1: 200m

• 100m Swim FS
• 100m Swim (as 25’s of FL, BK, BR, FL)

Set 2: 250m

• 5 x 50m Kick with Fins (mix)

Set 3: 500m

• 100m Swim (as 25’s of FL, BK, BR, FL)
• 100m Swim BK
• 100m Swim BR
• 100m Swim FS
• 100m Swim (as 25’s of FL, BK, BR, FL)

Set 4: 100m

• 100m Swim FL

Cool down swim – 100m

W.U. 400m, Kick 250m, Main 800m, Swim Down 100m

Fins – Aerobic Mix session

Warm-Up: 1500m

• 200m Pull FS
• 4 x (50m Kick I.M., 50m Swim FS)
• 200m Pull BK
• 4 x (50m Kick FS, 50m Swim IM)
• 100m FS Drills
• 100m BK Drills
• 100m BR Swim

Set 1: 500m

• 10 x 50m Fins Kick FL-BK-FS order no Board on 60 or 5 sec rest

Set 2: 400m

• No Fins – 400m FS with every 4th length BK on 7:00

Set 3: 500m

• No Fins 5 x 100m FS on 1:45

Set 4: 800m

• Fins 2 x [
• 200m as (50FL-50FS-50BK-50FS) on 3:30
• 200m FS on 3:00

Set 5: 400m

• 8 x 50m Swim with Fins on 60 sec, Odds FS, Even Choice not FS

Set 6: 300m

• 3 x 100m IM No Fins on 2:00

Set 7: 100m

• 100m Easy Swim

Set 8: 200m

• 2 x [4 x 25m IM seq] on 45 sec No Fins

Cool down swim – increase breathing 200m

W.U. 1500m, Kick 500m, Main 2700m, Swim Down 200m

Aerobic Mix session

Warm-Up: 1200m

• 200m Pull FS-BK Mix
• 4 x (25m Kick I.M., 25m Swim FS)
• 200m Pull FS-BR Mix
• 4 x (25m Kick FS, 25m Swim IM)
• 100m FS Drills
• 100m BK Drills
• 200m Swim Mix

Set 1: 400m

• 8 x 50m Kick Choice with Board on 1:10 or 5 sec rest

Set 2: 1000m

• 4 x 100m FS on 1:45
• 3 x 100m BK on 2:00
• 3 x 100m BR on 2:15

Set 3: 100m

• 100m Easy Swim

Set 4: 400m

• 2 x [ 50m FL-BK, 50m BK-BR, 50m BR-FS, 50m FS]
  on 60 sec

Set 5: 100m

• 100m Easy Swim

Set 4: 200m

• 2 x [4 x 25m IM seq]
  on 30 sec or 10 sec rest

Cool down swim – increase breathing 200m

W.U. 1200m, Kick 400m, Main 1800m, Swim Down 200m

Aerobic Mix session

Warm-Up: 800m

• 3 * (50 Pull, 50 Kick, 50 Drill, 50 Swim) for FL, BK, BR
• 200 Pull as 2 x (FS-BK-FS-BR)

Set 1: 400m

• 3 x 50m Kick with Board
  on 1:05, 1:10, 1:15
• 50m Easy Swim
• 3 x 50m Kick with Board
  on 1:05, 1:10, 1:15
• 50m Easy Swim

Set 2: 200m

• 4 x 50m FS
  with deep end vertical flutter/dolphin kick hands above water for rest
  Descending pace 1:10, 1:05, 1:00, 0:55

Set 3: 800m

• 8 x 100m on 2:00 as
  FS-FL-BK-FS
  FS-BK-BR-FS
  FS-BR-FS-FS
  FS-FS-FS-FS
  50m Easy Swim
  FS-FL-FL-FS
  FS-BK-BK-FS
  FS-BR-BR-FS
  FS-FS-FS-FS

Set 4: 400m

• 4 x 100 FS on 1:45

Set 5: 400m

• 400m FS continuous every 4th length BK

Cool down swim – increase breathing 200m

W.U. 800m, Kick 300m, Main 1900m, Swim Down 200m

As I missed today’s workout due to getting stuck in the snow drift on my driveway, I did the following at the noon swim:

Warm-up 1300m:

• 3 x 100m Pull as 100 each of FS, BK, BR
• 4 x (25m kick IM, 25m swim FS)
• 200 m Pull FS-BK mix
• 4 x (25m kick FS, 25m swim IM)
• 200m Pull FS-BK-BR mix
• 100m BK Drill (25m each of L-Arm, R-Arm, 3-3-3, full)
• 100m FS Drill (25m each of Fist, Straight arm, high elbow, full)

Set 1: Kick

• 5 x 50m Kick choice with board on 1:05
• 5 x (25m Kick FAST, 25m swim easy on 1:30)

Set 2:

• 3 x (100m Back Strong, 200m easy swim) [1:25, 1:23 and 1:20 for the 100’s BK)
• 2 x 100m I.M. Strong, 200m easy swim) [1:29, 1:25]

Set 3:

• 5 x (25m Race Pace, 25m Easy on 1:30) in I.M. sequence plus one extra BR [FL 16 sec, BK 18 sec, BR 20 sec, FS 14 sec, BR 18 sec]

Swim Down:

• 250m Pull Increase Breathing FS / BK

Nepean hosted a fantastic meet at their Sportsplex and the small BEAST Team enjoyed great success. The meet also saw Alex Baumann’s return to competitive swimming, in my age group no doubt. Click to read an article on Alex from the Ottawa Citizen.

The 50m Pool at Nepean.

 BEAST was represented at the meet by Gen Charette, Sarah Spencer and Don Bauer.

Don, Sarah and Gen

 Here’s a rundown of the BEAST Swimmer Results:

Gen Charette 35-39

• 50m Freestyle – 34.62 for 9th place
• 100m Freestyle – 1:18.17 (splits 37.35 + 40.82)  for 14th place
• 50m Backstroke – 40.88 for 3rd place
• 100m Backstroke – 1:29.26 (splits 43.97 + 45.29) for 7th place
• 100m I.M. – 1:28.99 (splits 41.27 + 47.72) for 7th place

Sarah Spencer 30-34

• 200m I.M. – 3:14.02 (splits 43.01 + 49.84 + 54.42 + 46.75) for 8th place
• 400m I.M. – 7:05.90 (splits 46.76 + 58.37 + 54.23 + 53.21 + 56.25 + 57.59 + 50.40 + 49.09) for 6th place
• 200m Breaststroke – 3:25.79 (splits 47.45 + 52.36 + 53.57 + 52.41) for 5th place
• 800m Freestyle – 13:43.19 (100m splits 1:33.86 + 1:42.77 + 1:43.44 + 1:44.81 + 1:45.88 + 1:46.48 + 1:43.85 + 1:41.96) for 6th place

Don Bauer 45-49

• 50m Freestyle – 28.77 (splits 13.1 + 15.67) for 8th place … PB is 28.52 QC ’08
• 100m Freestyle – 1:03.99 (splits 30.46 + 33.53) for 12th place … and a New PB (old was 1:04.40 QC ’08)
• 50m Backstroke – 34.08 for 3rd place … PB is 33.74 QC ’08
• 100m Backstroke – 1:14. 67 (splits 36.58 + 38.09) for 3rd place … PB is 1:14.20 Winn ’07
• 50m Breaststroke – 36.62 for 3rd place … PB is 36.23 QC ’08
• 100m I.M. – 1:14.82 (splits 34.76 + 40.06) for 5th place … and a New PB (old was 1:19.75 NY ’08)

Eric Travis 35-39 (our past President, whom we claim as our own … Eric officially swam for CFST-ON)

• 100m Freestyle – 1:05.41 (splits 31.62 + 33.79) for 16th place
• 1500m Freestyle – 21:52.21 (100m splits 1:19.97 + 1:25.27 + 1:25.60 + 1:26.98 + 1:27.67 + 1:28.05 + 1:27.63 + 1:28.90 + 1:29.26 + 1:29.06 + 1:28.45 + 1:28.52 + 1:30.13 + 1:28.98 + 1:27.04) for 3rd place
• 100m Backstroke – 1:19.30 (splits 38.93 + 40.37) for 6th place … and a New PB … first time Eric has race the event.
• 100m I.M. – 1:14.06 (splits 35.23 + 38.83) for 10th place
• 200m I.M. – 2:39.00 (splits 33.06 + 41.88 + 46.75 + 37.31) for 10th place

Many thanks to Cathie Bass for doing such a great coaching job and preparing us so well for the Ontario’s.

Let’s put our efforts into getting as large a team as possible to the National’s in Etobicoke! Participation is the KEY. We’d like to have two to three relay teams and support for split timing and video recording.

Sorry … I was sick and missed this session … if anyone has the details, let me know and I’ll post.

Practice Cancelled – Happy New Year’s Day.

Practice Cancelled – Merry Christmas!

Practice cancelled unnecessarily due to a snow storm on the previous day.

Practice cancelled due to Remembrance Day.