Wednesday, 29/10

Sick and in bed. No voice. Fun fun fun. Drinking water.

Tuesday, 28/10 7.20pm

Longer set of IM:

"Competition warm-up"
12x100 IM on 2'15/2'15/2'30
Fly technique

Feeling sick... do I have a cold??

Monday, 27/10, 8.15am

I decided to make them pass my "freestyle test" (ALL OUT: 800 + 2x200) to see in what kind of shape they are on this beginning of the season. After a "competition warm-up" (see practice from last Friday), here are the results:
800 (splits on 200's between parenthesis)
------
These 4 guys are much faster swimmers than this, but they will learn to swim a longer distance race (check the last split from Laurence...):
Jean-Claude 3'45/7'29'' (3'44)/11'18'' (3'49) / 15'08 (3'48)
Laurie 3'45 / 7'34 (3'49) / 11'25 (3'49) / 15'08 (3'48)
Laurence 3'45 / 7'29 (3'44)/11'18 (3'49)/14'45 (3'27)
Josée 3'45/7'29'' (3'44)/11'20'' (3'50) / 15'07 (3'47)
-------
Robin X-tired today! :-)
Fiona 3'50 / ? / 12'06 / 16'15
Rosalind 3'31 / ? / 9'58 / 13'40 (3'42) Awesome job!
-----
These 2 girls lost count and swam around 1,000m....
Nicole 4'46 / 10'/ ? / --- (sorry, lost it)
Lorraine 4'46 / 10'/ ? / --- (sorry, lost it)

200 (splits on 100 between parenthesis)
------
Jean-Claude 1'43/3'35 (1'52)
Laurie 1'45/3'37 (1'52)
Laurence X (left)
Josée 1'43/3'37 (1'54)
Robin 1'53/3'53 (2')
Fiona 1'53/3'54 (2'01)
Rosalind 1'46/3'33 (1'47) --- GREAT!!
Nicole X
Lorraine X

100 (splits on 100 between parenthesis)
------
Jean-Claude with fins: 1'27
Laurie with fins: 1'28
Laurence X (left)
Josée with fins: 1'34
Robin NO fins: 1'40 -- GREAT!!!
Fiona NO fins: 1'57
Rosalind X
Nicole with fins: 1'55
Lorraine with fins: 1'57

Luis: Friday 24/10

Working 45' upstairs at the gym. No time for swimming, but I need to build up the strength on my shoulders and back, so it was good. And I started with the abs... I am so lazy with that. 5' per day...

Friday 24/10,7.20pm

3rd. practice of the day... exhausted, but ready to go. Dave, Patrick, Kate, Meredith, Eric and the 2 new swimmers (Olga and... I forget her name :-() are all waiting for me and ready to go.
I decided it would be a good idea for everyone to KNOW exactly where we are are in terms of fitness/speed at this moment in time, which is the beginning of the season. So they did a "competition work-out" followed by some as-fast-as-you-can sets:
WARM-UP
----------------
200 EZ
200 kick
10x50 25 FAST choice, 25 free EZ on 1'10''
6x50 free on a 400 meter pace
(1200 m.)
Eric, Dave and Patrick:
1x800 free:
Patrick: 3'06 / 6'16 (3'10) / 9'27 (3'11) / 12'42 (3'15)
Dave: 3'25/6'50 (3'25) / 10'22 (3'32) / 13'58 (3'36)
Eric: 3'35'' / 7'23 (3'48) / 11'14 (3'51) / 15' (3'46)

2x200 free:
Dave: 3'11 / X
Patrick: 2'56 / 3'
Eric: 3'26 / 3'26

Kate:
200 breast: 3'49, 100 IM: 1'34 and 1'39, 50 br: 48''

Meredith: 200 IM: 3'11 and 3'11, 100 IM: 1'31, 100 bk: 1'28'' (split = 43''), 50 fly: 41'', 50 bk: 42''

The 2 new swimmers worked on technique with fins, learning to swim free and back stroke. Improving fast!!!!!

Friday 24/10,8.15am

Replacing Troy. Took the 3 intermediate lanes.
200 EZ
2x(100 free pull, 100 free kick)
10x50 free on 1'05/1'15
the 2 fastest of these lanes did: 6x200 free on 4', the other the same but with fins. and then 8x50 kick without fins

the 2 fastest did:
100 ez with fins
FINS: 6x50 free ALL-OUT on 1'15 Laurence swam around 35-36 all the time, Jean-Claude couple of 37s, Laurie 37 and more. Quite good.

Friday 24/10,6.20am

Today I am replacing Troy with the 6.20am group. I took the 3 fastest lanes, Robyn the other 2.
Not lots of people showed up today; I guess the beginning of the winter season affects everyone ;-)

This is what they did:
200 EZ
10X50 free on 50''/55''/1' (long tunrs!)
4x50 kick choice on 1.15/1.15/1.30
10x50 specialty not free on 1'/1'05/1'15

the 2 fastest lanes did:
6x200 (75 sp, 50 fr, 75 sp) 4'/4'15
100 EZ
4X50 kick choice as before
6x75 free on 1'15 LONG turns

The slowest lane (where Anne B., Sylvia and Tina were) did fly technique. They loved it! ;-)

Luis: Thrusday 23/10

Swam at Downtown. Got there late because of stupid Metro schedule. 6.30-7.45am.
warm-up
8x (100 free on 1'55 + 50 sp on 1'05 FAST)
Kept 1'26-1'28, and 46'' for breastroke. Technique still there for free, not gliding enough for breastroke.

Monday, 20/10, 8.15am

Took the intermediate group at 8.15am, in replacement of Robyn. They swam lots of technique, focusing on the rotation of the body: 

200 easy 

10x50 free on 1'/1'15/1'20 with LONG turns. 

FINS ON: 

200 one-arm, lots of rotation 

4x(3x100) - #1 = right-arm, #2 = left-arm, #3 = SPRINT (Lisa = around 1'21'') 

100 EZ 

200 sliding on the side 

FINS OFF: 

200 rotation 

50 FAST 

100 easy 

(2650) 

Friday 17/10, 7.30pm

Rather diverse group today! 10 swimmers in total, with some fast ones (Meredith, Patrick,...) and 3 beginners (first time with the team) 

200 free 

10x50 free on 1'/1'05'' 

4x150 

5x(3x100) 

TO FINISH 

Thursday, 16/10 7.30pm

Intermediate group. Non-free workout for the first time of the season.

500: 5x(50 swim, 25 underwater, 25 kick on the back)
5x50 kick on 1'30:1'30:1'45
6x75 50 not free, 25 free on 2'/2'10/2'15
5x50 kick on 1'20/1'20/1'35
4/6/6 x 100, 25 free, 50 not-free, 25 free LONG TURNS on 2'10/2'15/2'30
4/6/6 x 100, 25 not-free, 50 free, 25 not-free LONG TURNS on 2'10/2'15/2'30
2/5x50 kick on 1'15/1'15/1'30

2900/2850

Tuesday, 14/10 7.30pm

([Canadian politics digression] another minority gov't... is that good news or bad news????)
I took today the 3 intermediate lanes. The "intermediate fast" lane was highly populated, and everyone was rowing hard and fast. This week the work on endurance started, so for the next 4 weeks our swimmers will be doing lots of longer distance freestyle.
200 swim choice
200 kick choice
200 pull choice
10/9/8 x 50 free on 55''/1'/1'05'' LONG PUSHOFFS
(Keeping a 400 meter pace: )
4x100 free on 1'45''/2'/2'15''
2x200 on 3'30''/4'/4'30''
1x400
100 EZ
200 kick choice
5/8/8 x 75 fins underwated (25 underwater + 10'' rest) on 1'45''/1'45''/2'
100 EZ

(3250/3200/3000)

Workouts for Thanksgiving

For those of you who are having too much turkey and apple pie, here is one workout for this long week-end. I give 3 options for times... choose the one that best suits you:
200 free NICE and EASY (right, Dave? ;-))
200 kick choice
200 pull free
10x50 free on 50/1'/1'05
(1100 m.)
1x400 (6'/6'30/7') + 2x200 (3'/3'20''/3'45'') + 4x100 (1'40''/1'50''/2')
(2300 m.)
100 easy
4x50 (50''/55''/1') + 4x150 (2'20''/2'30''/3') + 2x200 (3'/3'20''/3'45'')
100 easy
(3300 m.)

Have fun!!

Thursday, 09/10 7.30pm

Extreme lanes - FAST = Ilka, Tara, Troy (after swimming with the youth team), Sia (with fins). Beginners': Betty, Louise et Raphael.
Fast lane worked on long turns ("kicking until your feet are farther than the flags, 2 strokes before the wall and 2 after without breathing"). Nobody really succeeded in all that: all of them were very good AFTER the wall, but all of them were also breathign right before turning. (I understand, it is HARD to do, but...).
6x50 free on 55''
6x50 free long turns on 50''
4x75 IM with no breast
3x100 free FAST on 3' (bests: Troy and Ilka on 1'10'', Tara = 1'18'')
50 easy
3x200 free long turns on 3'20''
200 kick social ;-)
5x200 free on 3' (Ilka and Troy were around 2'43'' for all of them)
100 easy
8x50 kick on 1'20''
(3500 m.)

The beginners' lane worked some continuous freestyle, and some fly technique. Louise is looking very very good!!

Tuesday, 06/10-7.30pm

Today I took again the extreme lanes, and Martin took the intermediate ones. Ilka, Melissa and Rob were in the fast one, Louise, Betty and Rafael in the beginners'. The fast lane worked well and fast:
200 swim choice
200 kick choice
10x50 on 55''
6x100 IM on 2', long push-offs.
5x200, 25 fly, 150 swim, 25 choice on 3'20''
200 kick social
10x50 kick fly with fins, 5 on the back 5 on the side on 1'
3x50 free on 50''
3x50 free on 55'
(total = 3700m.)

With the beginners' lane we did lots of freestyle techinique. At the end we started doing laps counting the strokes, and they were amazed to feel how much better they are feeling in the water. Happy for them!!

Friday, 03/10 7.30pm

7 swimmers - lots for a Friday night practice!! (+ Rob who came to relax for 10' :-)) Worked hard on their endurance + technique free-style (Meredith, Eric, Dana, Troy, Pierre, Dave, Margaret)

200 free nice and easy
10x50
200 kick
5x200 broken by 50's, 10'' rest on each 50. Meredith swam last one on 2'45'', Dave on 3'09''. Troy did 6 of them, reaching 2'22'' for the fastest one. Good job!!!
Then lots of freestyle technique.

Thursday, 02/10 7.30pm

Today Martin took the extreme lanes, I took the 3 middle lanes. Lots of people (around 16).
10 x 50 swim free 1'05''
200 kick
3x100 free on 2'/2'10/2'20 counting strokes
5x100 25 SPRINT, 75 DPS (Distance per stroke = 1 fewer than counted)
200 choice
5x100 75 DPS, 25 SPRINT (Distance per stroke = 1 fewer than counted)
200 NO-FREE nice and easy
5x50 not-free on 1'10''

Tuesday, 30/09-7.30pm

Martin and I decided to start shaking things up in the 7.30pm group: I took the "extreme" lanes (the fastest and the slowest) and Martin took the intermediate swimmers (we'll switch around on Thursday, just to keep them wondering what is going to happen next ;-)). The fast lane lived up to the expectations, featuring Chris (the guy visiting from Toronto), Fiona, Tara, and Sia in flippers. They swam:
600 reverse IM (4x(50 swim + 50 kick + 50 pull))
4x100 kick on 2'10'', 1 free, 1 best (Tara LOVED this)
4x(5x50 PROGRESSIVE 1 to 5) #1 and #3 freestyle on 50'', #2 and #4 not-free, on 1' Good effort here
100 free nice and easy
200 kick backstroke with fins, nice and easy
2x(200 PACE with 30'' rest, 100 FAST with 30'' rest, 100 sprint with 2' rest). #1 = IM, #2=free
200 easy

The slowest lane had Leslie, Louise, and Rafael. They swam lots of free and backstroke correction. It is time for Leslie and Louise to make the jump to a fastest lane... we'll see how it happens. Rafael still has serious improvement to do with his stroke (mainly with the breathing part) but he's showing great improvement. Looking forward to having him swimming straight in the water, as he is strong and could potentially be fast.