Oct 31st and Nov 2nd Workouts

Here are two workouts for Thursday and Saturday since there is no practice due to fall break. Instead of writing different workouts for each lane, you can modify the number of rounds based on your level and how much you want to swim. I won't be back to the pool until the 14th, but Katie will be there with workouts for Tuesday.

WU 1000	4x250 as 50s/50k/50s/50scull/50s
MS 300-900	1-3 rounds 8x25 hard on 5s rest 100 ez 60-90s rest (next top or bottom)
CD 200-1000	1-5x200 10s rest 1 swim 1 Kick 1 Drill 1 Kick 1 Swim

 

 

WU 2000	40x50 3 on 10s rest 2 drill on 20s rest 3 on 5s rest 2 k on 20s rest
MS 2400	6x400 on 30s rest 2 swim 2 pull 2 swim
CD 600	2 rounds 200k 100s

Oct 29th

Sorry I have been bad at posting. I'm in my final build for Rev3 Florida, and when I haven't been training or working I have been sleeping and eating.

WU 1000	8x125 os 100s 25scull es 100s 25 drill
MS 1600	8x200 2 on 3:30/3:40 2 on 3:10/3:20 2 on 3:20/3:30 2 on 3:00/3:10
CD 400	100k 100s 100k 100p

WU 1000	8x125 os 100s 25scull es 100s 25 drill
MS 1200	6x200 2 on 30s rest 2 on 20s rest 2 on 10s rest
CD 400	100k 100s 100k 100p

WU 1000	8x125 os 100s 25scull es 100s 25 drill
MS 500	10x50 2 on 30sri 2 on 20sri 2 on 30sri 2 on 10sri 2 on 30sri
CD 400	100k 100s 100k 100p

October 17

One set today for everyone with some fast 100s to get things going.

200 loose
12x50 20s rest (swim, kick, swim, pull, swim, drill)

5x100 max (50 loose recovery)

8x75 (25 scull/25 drill/ 25 swim)

Also, if anyone is interested Ken Fitzpatrick has invited Tri Club swimmers to the Crystal Ball Time Trials. I have copied the info from their website below. Registration is via email and mention you are part of the Western Tri Club.

Halloween Haunt - Crystal Ball / Opening Time Trial & AGM Social

Wednesday, October 16, 2013

It’s BACK… if you DARE!
Halloween Haunt -Crystal Ball
Swimming Time Trial (and Social/AGM)
Sunday October 27, 2013
Western Student Recreation Centre Pool

8:30 am Warm-Up…9:15 am Start…Finish by 11 am
After-Social on Campus at The Spoke from 11:30 am-1 pm
(We'll be reviewing the season ahead & rewarding some of last season's highlights)

Order of Events:
8 x 25 RELAYS (all)
400 Free (or choice)
50 Back
50 Breast
100 Choice
10 minute Break

100 Free
50 FLY
10 Minute Break
50 Free
100 Choice

Please confirm your intent to attend by emailing your event selections AND projected times to: halloweentimetrial@gmail.com on/before
Thursday, October 24 at 11:00 pm

Entry fee is $8 plus HST payable at Membership Services when you arrive.
Please bring photo ID for access. Dolphins – this includes pizza!

This event is no charge for Western Coached Fitness Swimming registered participants and our special Guests - Mustang Varsity Water Polo (Yes - they'll be racing!)

Prizes for closest projections (not FASTEST)… best costumes… spooks and laughter!

A
16x50
2 swim
2 k/s s/k
2 drill
2 3 cycles fast head up

6x200 on 4 descend 1-3
8x50 on 60

300fr/bk by 50
200 scull/fr by 25
100k

B
12x50
2 swim
2 k/s s/k
1 drill
1 3 cycles fast head up

4x200 30s rest 1 fast 1 ez
8x50 20s rest

300 fr/k by 50
200 scull/fr by 25

C
12x50
2 swim
2 k/s s/k
1 drill
1 3 cycles fast

4x100 1 fast 1 ez 30s rest
4x50 on 20s rest

300 fr/k by 50

October 10th

All lanes did the same workout since two lanes were being used for video analysis.

200 loose
8x50 20s rest
1 free, 1 kick, 1 non free, 1 pull

12x25 20s rest descend 1-4
12x25 20s rest 1 k right side, 1 k left side, 1 fingertip drag, 1 head up
12x25 20s rest 1 k on back, 1 sprint, 1 catch up, 1 sprint

4x100 a nonfree, 1 kick, 1 free, 1 pull

Swim Workout October 8th, 2013

As many of you know I am co-coaching the Western University Tri Club. I will be posting the workouts to my blog for anyone who missed practice or anyone who needs a swim workout. There will usually be 3 options of varying distance and pace. "A" will be the longest and "C" will be the shortest. When pace times are designated take appropriate rest for your ability.

A

5x100 (1 swim, 1 kick, 1 swim, 1 drill, 1 swim) on 20s rest

12x25 kick 2x(1 left side both hands at side, 1 right side both hands at side, 2 6kick switch, 1 left side left hand out front, 1 right side right hand out front) 20s rest

16x50 descend 1-4 on 60

3x400 (1s/k by 100, 1 pb, 1 swim)

B

5x100 (1 swim, 1 kick, 1 swim, 1 drill, 1 swim) on 20s rest

12x25 kick 2x(1 left side both hands at side, 1 right side both hands at side, 2 6kick switch, 1 left side left hand out front, 1 right side right hand out front) 20s rest

16x50 descend 1-4 on 1:15

2x400 (1 s/k by 100, 1 swim)

C

5x100 (1 swim, 1 kick, 1 swim, 1 drill, 1 swim) on 20s rest

12x25 kick 2x(1 left side both hands at side, 1 right side both hands at side, 2 6kick switch, 1 left side left hand out front, 1 right side right hand out front) 20s rest

16x25 descend 1-4 on 20s rest

400 s/k by 50

Thursday's practice we will be doing video analysis of people's stroke. If you wish to participate in this please bring $20. If not there will be a regular scheduled practice as well.