100% club for September

These swimmers were at 100% of the workouts this month!

• Morgan
• Cameron
• Gary
• Marie Helene
• Eric
• Lucy

10×100 results for September 2015

Congrats to Brooke and Carissa who made it for the first time!  Also some significant improvements… keep up the good work!

Carla

		14-Sep-15		score		30-Sep-15		score
Brooke Ambury	1:40	not here			1:40	10
Madeline Budd	1:40	3			1:40	not here
Isabella Campbell	1:40	2			1:40	3
Mackenzie Campbell	1:40	10			1:40	1:29	1:34	283
Jenna Churchill Anderson	1:40	1:29	1:36	285	1:40	1:28	1:30	278
Sophie Craig	1:40	1			1:40	not here
Morgan Davies	1:40	10			1:40	1:29	1:33	282
Catia Farquaharson	1:40	not here			1:40	3
Carrisa Harris	1:40	5			1:40	10
Charlotte Hickey	1:40	4			1:40	not here
Cameron Ingo	1:40	1:18	1:24	262	1:35	1:16	1:22	253
Gary Kong	1:40	1:24	1:33	277	1:40	1:21	1:25	266
Marie Helene Lapointe	1:40	4			1:40	1
Eric McCarthy	1:40	1:22	1:27	269	1:35	1:15	1:23	253
Lucy Morrow	1:40	10			1:40	1:18	1:28	266
Manon	1:40	10			1:40	1:28	1:32	280
Emily Pain	1:40	10			1:40	1:30	1:35	285
Igor Serafini	1:40	not here			1:40	not here
Abby Simpson	1:40	not here			1:40	not here
Will Smith	1:40	3			1:40	2
Kelvin Yu	1:40	1:18	1:25	263	1:40	1:23	1:28	271

Thursday am distance set . Oct 1st, 2015

*** yes there will be cookies for those who get through this set !!!  Please, please bring your water/gatorade bottles!

2x thru 6×400

• pull on 7
• big paddles 6:45
• fast 6
• ez 7
• fast on 6:15
• with fins 7
• 5 min rest to get drink or go to washroom

Wednesday Sept 30th, am

• 350-400 on 7
• 4×100 decend 1-4 on 2
• 16×25 4 of each IMO 40/35/25/20

test set 10×100 on 1:40  or a few on 1:35

24×25 fly on :45

• 4×25 dk arms at side fit in breath
• 4×25 biondi (underwater recovery fit in breath)
• 4×25 1-1-1
• 4×25 breath every stroke
• 4×25 breathe as little as possible
• 4×25 fast fly br every 2

200 smooth

2800m

Monday Sept 28th, 2015

warmup:

4×100 on 2 descend 1-3 hold 4

2x thru:

• 200 pbl paddles optional 3:30/3:45/4
• 4×75 1) fly/bk/br  2) bk/br/fr  1:20/1:30/1:40
• 200 at p400 +5-10 3:15/3:30/3:45
• 6×50 non free dr/s 1:00/1:10/1:20
• 200 smooth 3:15/3:30/3:45
• 12 (or 6) x25 best avg non free on :40/:45/:50

*** if on 2nd pace time skip the 200 smooth for both rounds, if on 3rd pace time skip the 200 smooth for both rounds and only do 6×25 instead of 12

Kick set:

• 2×50 k or k/s s/k on 1:10
• 1×50 swim on 1:10
• 2×50 k  or k/s s/k on 1:05
• 1×50 swim on 1:05
• 2×50 k or k/s s/k on 1:00
• 1×50 swim on 1:00
• 2×50 k or k/s s/k on :55
• 1×50 swim on :55
• 2×50 k or k/s s/k on :50
• 1×50 swim on :50
• 2×50 k or k/s s/k on :45
• 1×50 swim on :45

100 ez

3700/4000/4400m

Sat am… Sept 26,2015 IM FREE 2 KICK

2 x thru

• 45 sec plank /15sr
• 3×50 free on 1:00 dec 1-3

3x thru

• 10 squats on :50
• 4×25 3kip breast on :40

2x thru

• 45 sec fast dryland back kick /15sr
• 2×75 back RA/LA/SWIM

3x thru

• 5/5/10/10/15/15 30sr vertical dk
• 4×25 fast fly :45

12/11/10 x  100 free  on 1:45/2/2:15  best avg

5 x  thru

• 4×50 choice swim dec 1-4 on 1;00
• 100 kick (75 sprint/25 ez) 2:30

100 ez

4000 m

Friday FREE !!! Sept.25th, 2015

1st hour is technique with Keith

Then last half hour

10×100 on 3:00

• 25 fast swim/75 smooth k
• 50 fast swim/50 smooth k
• 75 fast swim/25 smooth k
• 100 fast swim
• 100 ez swim
• 75 smooth swim/25 fast k
• 50 smooth swim/50 fast k
• 25 smooth swim/75 fast k
• 100 fast kick
• 100 ez kick

Thursday distance morning… Sept.24, 2015

21 x 200

• Technique as per below 3:45
• Smooth choice 3:45
• Fast free on 3:30 *** keep track of your best and worst
• Round 1 breathe every 3/5
• Round 2 5 dk off every wall
• Round 3 streamline push as far as possible without kicking
• Round 4 25 breathe to right/25 breathe to left
• Round 5 fast no breathing into the turn
• Round 6 fast breakouts 3 strokes without breathing
• Round 7 drill/s by 25

***We will have a 2 min break after 12

Grab fins:

18×50 on 1:00

• 3 ez swim
• 6 kick 2 strong /1 ez
• 6 breast with dk
• 3 ez swim

5000 m

The Fabulous 50’s. Wed. Sept 23,2015

6×75 warmup on 1:45

• 1-3 maintain S/C and descend time
• 4-6 fly/bk/br then bk/br/fr then choice non free

Main Set: 

• 12×50 free on 1:20 best avg
• 250 ez on 6
• 12×50 back on 1:25 best avg
• 250 ez on 6
• 12×50 fly or breast on 1:30 best avg
• 250 ez on 6

3000m

Monday September 21st,2015 … Legs on fire

5x 300-400 on 6:30

• with fins
• 25 bt/25k/50 swim
• pull strong
• smooth swim , build the kick
• 400 for time… everyone does a 400

ez 200

1 min rest after 5, another min rest after 10

KICK TEST SET	5×100	5×100	5×100	32m 25s
Emmett Brundage	2:05	2:00	1:50
Cameron Ingo	2:05	2:00	1:50
Gary Kong	2:05	2:00	1:50
Igor Serafini	2:05	2:00	1:50
	5×100	5×100	5×100	32m50s
Morgan Davies	2:10	2:05	1:55
Mackenzie Campbell	2:10	2:05	1:55
Abby Simpson	2:10	2:05	1:55
Lucy Morrow	2:10	2:05	1:55
	5×100	5×100	4×100	32min10s
Isabella Campbell	2:15	2:10	2:00
Jenna Churchill Anderson	2:15	2:10	2:00
Marie Helene Lapointe	2:15	2:10	2:00
Eric McCarthy	2:15	2:10	2:00
Manon	2:15	2:10	2:00
	5×100	5×100	4×100	3210s
Emily Pain	2:15	2:10	2:00
Brooke Ambury	2:15	2:10	2:00
Charlotte Hickey	2:15	2:10	2:00
Carrisa Harris	2:15	2:10	2:00
	5×100	5×100	3×100	32m15s
Kelvin Yu	2:25	2:20	2:10
Madeline Budd	2:25	2:20	2:10
Sophie Craig	2:25	2:20	2:10
Catia Farquaharson	2:25	2:20	2:10
Will Smith	2:25	2:20	2:10
	5×100	5×100	3×100	32m15s
Hannah Berube	2:25	2:20	2:10
Naomi Loughlin	2:25	2:20	2:10
Liam Pharoh	2:25	2:20	2:10
Tiarrah Woodman	2:25	2:20	2:10
	2:25	2:20	2:10

6×100 back for warmdown… FF do 75’s  20sr   between

• 50ra/50s
• 50la/50s
• 50drill/50s
• strong
• easier
• ez

3350-4100m