Thursday April 25,2024

6:00am
800 fins 4th strong fly/br with fins
6×100 pull pads Dec 1-3,4-6 1:50
6×50 IM switch 1:05

At 6:30
12×25 hard long streamline then fast dk or long pullout :50
12×50 from centre 1:10 underwater turn at dive end fast turn at other end
4×25 blast kick :45

9×75 free on 2:00
Dec 1-3 smooth to strong
1 min rest
Dec 4-6 strong to fast
1 min rest
Dec 7-9 fast to sprint

Warmdown:
8×25 social kick :40

Wed April 24,2024

Warmup whole pool 30 min

800 long swim breathe every 3 low SC hold water & finish 14:00
4×100 Dec to p400 on 2:00
4×50 on 1:00 15/25/10
15m sprint 1:00 FTB
20m sprint 1:00 FAP
25 sprint 1:00 FTB
Walk back
Then in 5 lanes :

2×50 FTB
75 FTB
2×50 FTB

Fins and Paddles
6 Х
1 × 50 @ 01:00 Build Free
1 x 25 @ 00:30 MAX EFFORT

Then Wamdown tba

Tuesday April 23rd am or pm

40×25
1-8) kick :40
9-16) PBL :35
17-24) non free :30
25-32) free :25
33-40) alt 15–10 on :45

4x thru with fins on 1:15 could be done stroke or IMO by round

75 free smooth
75 build stroke
75 free smooth
50 sprint stroke (should be 50 time or better)
75 free smooth
3×25 all out stroke over speed

200 ez

3xthru:
Free no equipment
2×50 smooth 1:30
2×75 best avg 1:30

200 ez

Mon April 22,2024

400 choice

28×50 IM switch
1-8) kick/s 1:10
9-18) dr/s 1:10
19-28) swim 1:00

Pace 1 for swimmers under 5:20 400
Pace time 2 for swimmers over

10 on 1:50 cruise or 2:00
Rest 3-4 min
8 on 1:45 or 1:55 Dec 1-4,5-8
Rest 4-5 min
6 on 1:40 or 1:50 best avg

WD -TBA

Sat April 20th ,2024

800 swim long fins pads & snorkel
600 pull pads low/mid/reg by 200
400 IM dr/kick/50s
200 neg split

4xthru:
: 30 vertical kick cactus
:10 tread water
:20 vertical kick hands on head
:10 tread water
:10 vertical kick streamline
:10 swim back
30 sr
75 blast kick 2:00
25 ez swim 1:00
50 blast kick 1:30
100 ez swim 2:30

Rd 1 Dolphin k
Rd 2 flutter k
Rd 3 breast kick
Rd 4 flutter with fins

Wd tba

Wed April 17

500 choice
400 IM dr/knob/50 swim
300 pull (PBL, pbm, pbr)
200 neg split
100 12.5 flutter no board/12.5s

4×25 as 15/10 1:00

5×50 free FTB on 1:00 in heats

8- 12×75 back with fins 4 dk throughout
4 on 1:10
4 on 1:15
4 on 1:20

Tuesday April 16,2024

Tuesday am:

30×50
1-6) kick 1:10
7-12) PBL 1:05
13-18) free/fly 1:00
19-24)back :55
25-30) free :40

2x thru: (46 min)
6×25 fly min max :40
1×50 back high SR 1:15
6×25 breast min max :40
1×50 free fast 1:45
1×100 smooth 2:00
2×175 Beat your 200 IM 5:00
only do a 25 of your worst stroke
only do a 25 of your best stroke

Wd tba

Tuesday pm
400 Choice 7:00

With fins : all on :55
6×50 Fly angels/bk k
6×50 back swim/breast with 2dk
6×50 breast with 1dk/Free pause

24×25 :40/:30/:20

(40min)

5×400 on 8:00 Dec 1-5

Wd TBA

Monday April 15th, 2024

6×300 on 5:30/5:45/6:00
300 fins IM flow
300 as 75 build/25 flip into fast fly
300 pbl with paddles
300 as 100 free/25br/75 free/25 br/50free/25 br
Build to fast

33-36min

18×100

3 on 1:55/1:50/1:45/1:40
2 on 1:40/1:35/1:30/1:25
1 on 1:35/1:30/1:25/1:20
3 on 1:50/1:45/1:40/1:35
2 on 1:40/1:35/1:30/1:25
1 on 1:35/1:30/1:25/1:20
3 on 1:45/1:40/1:35/1:30
2 on 1:40/1:35/1:30/1:25
1 on 1:35/1:30/1:25/1:20
27-32 min

6-8×50 flutter kick best avg on 2:30 join in when finished
20 min

Warmdown:
Ez 200 swim

Friday April 12

Warmup

Then SP/JP not going to Gatineau later this month:

Dives
Itty bitty sprints

8×25 – 12.5 speed drill :45
100 ez 2:00
6×25 – alternate 15/10 :45
100 ez 2:00
4×25 at p100 1:00
100 ez 2:00
2×25 ALL out 1:00
100 ez 2:00

Sprinty sprinty April 10/24

200 choice
4×50 build each 50
100 drill/s by 25
2×50 as 15/25/15
100 technique driven swim
4×25 as 15/10

10 m fast dive walk back
15m fast dive breakout walk back
20m sprint walk back
25 m sprint walk back

3×50 on 4:00 sprint FTB stroke A
Ez 200
2×75 on 6:00 sprint FTB stroke A
Ez 200
100 sprint FTB stroke A
Ez 200
2×75 on 6:00 stroke B
Ez 200
3×50 4:00 sprint FTB stroke B