Cool Monday

Water was quite cool this morning, at 6.20am I am sure the aquafit ladies will be talking about it at noon ;-)
At 8.15, I coached the fastest lae (Jessica, Sylvie, Jeanne and Lisa) and the slowest (Kimberly, Elizabeth, Marie-Therese). Two beautiful lanes ;-)
The fast lane swam:
10x50 free on 55
6x50 kick 10'' rest
10x50 free pull catch-up, 10'' rest

Then 3x400 IM:
#1: 4x25 fly on 40, 100 bk, 100 br, 4x25 free on 30'' fast
#2: FINS ON: 4x25 fly on 30, 200 bk, 4x25 free on 30'' fast
(100 breastroke easy here)
#3: 4x25 fly on 40, 200 br, 4x25 free on 30'' fast

200 ez
fins on: 10x25 fly on 40'' (Lisa was happy ;-))

cool down

Around 3200 m.

Slow lane did, as main set, 8x50 free on 2', and 10x25 free on 45'' with fins on. They are learning to control their speed, develop their endurance and read the clock. And they are doing NICE!!

Long-distance Sunday

Sunday, December 13th, 4.05pm Water is cold, so they warm up with
10x50 free (5à fast lane, 55, 1.05)
6x50 kick, 10'' rest
10x50 pull free doing catch-up, 10'' rest
Then the fun begis; mid-December, we have to start doing some mileage.
FINS ON: 5x200 free. #1 is 50 fast, 150 so-so
#2 and #3 are 100 fast-100 no
#4 and #5 are 150-50
On 3' for fast lane, 3'45 for lane #2
Then EZ:
100 swim breaststroke, 100 kick choice, 100 pull
The some IM:
3 x 3x100 IM: #1 is 25 fast, #2 is 50 fast, #3 is 75 fast. 1'50 for fast lane

Then EZ:
100 swim breaststroke, 100 kick choice, 100 pull

3800 Not bad for a Sunday :-)

Comming back and coffee

Coming back to my blog; lots of things have happened since last time I was here: we won Provincials (YAY!!!)? Summer came and went, crazy snow is here in Montreal, and, last but certainly NOT least, Kate is pregnant! We will have a boy, my second, probably an Olympic boy, as he is supposed to be born on the same day as the Opening Ceremony of Vancouver's Winter Olympics: February 12th., 2010.

On the sports side of things, I wanted to let you all know what I read about coffee (if you know me a little bit, you just *know* I am a coffee-addict. Good coffee, mind you, not "jus de chaussettes" kind of coffee). It turns out that coffee lowers recovery time after a hard workout, augments your endurance if you take it some hours before a long workout, and improves your speed if taken one hour before a speed workout (Source of all of this: Runners' World Magazine, April 2009). And, it doesn't make you pee a lot UNLESS you drink more than 550 mg. of caffeine. Not that I was worried...

Good Friday 2009

Let's all thank Martin for this practice! One week to go to Provincials!!!!

200 free EZ
200 kick choice
200 pull stretching muscles
9x50, 1 free 1 choice, 1 25-underwater+25 free
150 free: 100 DPS + 50 sprint

main set:
2 times:
4x50 choice, 200-pace on 1' (fast lane: Olivier, Fiona,...)/1'10 (middle lane: Meredith, Bruce,...)/1'20
150 DPS
4x25 backstroke EZ
4x25 sprint choice
150 DPS

warm-down:
fins: 100 kick/100 swim, 75 kick/75 swi, 50 kick/50 swim, 25 kick/25 swim

Friday, April 3rd. 2009

Have not posted much lately :-( Here I go, with exactly 2 weeks to go before Provincials. This is the last day of "hard" swimming. Next 2 weeks will be complete taper off. So, today it was:

200 swim ez
200 kick choice
10x50, 25 free ez 25 choice fast

4x200, 2 not free 2 free with LOTS of rest
200 ez
6x100, 3 specialty, 3 free, with LOTS of rest. Martin swam last 100 in 1' flat... :-)
300 ez
2x50 1 spec, 1 free, FAST
300 warm down

Wednesday, March 4th, 2009

Again today, big set of IM/not free.

w-up (1000 m.):
100 swim, 100 kick, 100 pull choice
10x50 free on 50''/55''/1'05''
8x25 IM order with 10'' rest

2nd and 3rd lanes: 10x50 free drill

main set:
3x300 w/FINS: each 300 is :: 100 fly FAST with 5'' rest at each 25, 100 back FAST with 10'' rest at the end, 100 free recovery
5' for fast lane, 5'15 for 2nd, 6' for 3rd
then, with no fins, 1/2/3x300, as before

fast lane: 200 EZ, 10x50 kick on 1'10:200 easy
other lanes: 200 ez, and some kicking

3000/3300:3700

Monday, March 2nd, 2009

Big IM practice today, for everyone:
6x100:
2 swim
2 pull
2 kick
with 10'' rest at the end of each
8x50 25 IM order, 25 free on 55''/1'05/1'10

4X50 IM order + 1x50 recovery choice on 55/1'05/1'15
4x100 IM + 1x100 recovery choice on 1'50/2'10/2'20
4x200 IM + 1x200 recovery choice on 3'30/4'15/4'40

lane 3: 100 EZ choice (2850m.)
lane 2: 4x100 kick on 2'30 (3150)
lane 1: 8x100 kick on 2'15 (3550)

Friday, February 27th. 2009

Hard to wake up today. I guess I should cut on the Picon Bière ;-)

First of all, be sure to check http://www.youtube.com/user/wymcaswimclub Lots of cool videos about our swimmers!!

Today my swimmers continued to work on a mix of middle distance fitness and non-freestyle swims. A special mention will be made later to the slow lane at 8.15. Here is the work; the fast lane at 8.15 (Doug, Lisa, Jeanne, Linda) worked like the 2nd fastest at 6.20:

warmup: (1000 m.)
200 choice
10x50 pull on 50''/55''/1'
6x50 kick on 1'05/1'10/1'15
main set: (1700)
non-stop
8x100 IM on 1'50/2'/2'20
6x150 free, progressive 1->3, 4-6, on 2'30/2'50/3'15
Meredith, Jen and the 2nd lane all over did great. Martin rocked on the fast ones (1'42 and 1'46). Olivier was flying too, despite going 4th on the fast lane.
then,
100 EZ

slow lane 6.20: 100 fins --> TOTAL = 2900m.

6x50 kick on 1'10/1'15
middle lane: 200 EZ with fins -- 3300m.
fast lane: 10x50 kick with fins -- 3600m.

The slow lane at 8.15 (Juan, Kathy and... I forget her name :-( SO SORRY) are working with the clock!! It is hard for them, but they are going to get it, eventually. Juan swam 102 laps (2550m.) today!! YAY!!

Thursday, February 26th, 2009

Back to the pool, baby!

Yes, I am back at the pool. Went to the 2nd lane at night, swam with Kathleen, Michele, and this other nice girl whose name I never recall. Martin coached us, good stuff. 3300 m., some fast breastroke and free. Hurts like hell, but I guess I deserve it :-)

Wednesday, February 25th, 2009

200 free
200 kick
10x50 pull

8x200 on 3'/3'30/4'

10x50 kick

Monday, January 26th, 6.20am

Jeff delivers this practice for lanes 4 and 5 of the morning:
200 free nice and EZ
10x50 free on 1.05-1.10 (or 1.15, depending who is there)
6x50 kick not free on 1.20 (or 1.30 - you decide)
5x100 IM on 2'30
10x50 specialty not free on 1'45 (so FAST - lots of rest)
6x50 kick not free on 1.20 (or 1.30 - you decide)
6x50 pull free on 1.05 (or 1.10 - you decide)
100 choice EZ

2,700 m.

Friday, January 2nd., 2009

Happy New Year!! Not many people showed up today (who was the genius that thought of "normal practice times" for today...?). We took advantage of that for doing an evaluation test: after a somewhat long wrokout (1000m.) they swam 10x100 free ALL-OUT on 3' (for everyone). This is somewhat related to the test done on September 24th. (5x100 on 6'). Note howeer the shorter rest time and the longer work. This would tell everyone (the coaches and the swimmers) if yes or no the endurance workout is paying off. Without further ado, here are the results:

Mike: 1.07,1.10,1.11,1.13,1.12,1.14,1.14,1.14,1.14,1.14
Simon: 1.09,1.14,1.13,1.13,1.12,1.13,1.14,1.14,1.14,1.12
Sylvie: 1.24,1.24,1.25,1.25,1.24,1.25,1.24,1.24,1.25,1.23
Michele: 1.26,1.26,1.27,1.27,1.27,1.27,1.26,1.26,1.25,1.24
Linda: 1.28,1.29,1.32,1.29,1.32,1.30,1.30,X,1.33,1.30
Yvonne: 1.31,1.32,1.33,1.34,1.35,1.36,1.37,1.36,X,X
Sophie: 1.40, 1.41, 1.40,1.40,X,1.40,1.40,1.40,1.40,1.40
Sylvia: 1.41,1.42,1.41,1.42,1.41,1.40,1.41,1.39,1.41,1.40
Robin B.: 1.41,1.42,1.42,1.42,1.43,1.44,1.43,1.42,1.44,1.42
Denis: 1.54,1.55,1.56,1.57,1.55,1.53,1.54,1.54,1.54,1.54
Jacques (Jack?): 1.41,1.47,1.48,1.52,1.50,1.51,1.50,1.49,1.51,1.50
Browen:2.10,2.05,2.05,2.07,2.09,2.08,2.04,2.07,2.07,2.05
Ardem (injured): X,2.33,X,2.28,X,X,X,X,X,X