November 28th

Warm up:
9 x 100 2 Free 1 Reverse IMOrder (no free)
Ex 2 free 1 breast then 2 free 1 back etc. @ 150/2/220

2 x 200 Kick your choice
60 smooth 80 build 60 strong! on about 20 rest

6 x 50 best stroke dec. 1-4 then 5 and 6 are smooth
@ 120

Main set:
6 x 25 All out! @ 60
8 x 25 free @ 25/30
60 rest
50 Push All Out! @ 90
4 x 25 free @ 20/30 <--- = killer :) !! Good job everyone for that!

50-200 easy
Total distance ( taken with a 100 easy ) = 2200m
Yearly Distance 70, 000 m!

November 26th WARMEST PRACTICE EVER!

For everyone that came to this practice you know how nice and warm that pool was as it was 85 so it was a pretty easy start. Next 3 weeks I will try and keep it low key...if you are looking for anything more short distance sprinty let me know and ill see what i can mix up :)!

12 x 50 @ 60 as 2 free 1 choice

6 x 100 50 kick 50 swim
Odds 50 fly 50 choice
Evens 50 choice 50 fly

5 x 200 odds free all @ 4 min
Evens IM

8 x 25 bk 1 double arm back
1 fists
1 Single arm
1 swim @ 40

Total Distance 2400m
Yearly Distance 67, 800m

November 23rd

warm up:
4 x 100 as 50 free 50 breast @ 2/220/240

8 x 25 odds - Breast Kick @ back
evens - fly kick @ back @ 45

8 x 50 kick Odds fly kick @ side
evens decend 1-4 @ 120

12 x 25 1 fly with free kick
1 fly with br kick
1 Fly swim
1 free no breath 4 @ 45 4 @ 35 4 @ 25

200 scull as 25 back scull 25 breast scull 50 choice

200 50 pull bouy low free/25 choice /25 dolphin dives

Total distance :1700 m
Yearly Distance : 65, 400m

November 21 2007

6 x 100 odds free br- 3/5 by 25
Evens Choice @ 210/220/230

10 x 100 odds are free @ 130-125-120-115-110 + 5/10/15/20/25/30
Evens are IM @ 150/2/215/230

100 easy

3 x 200 Kick steady @ 4/430/5

200 easy

Total distance 2500 m
Yearly Distance: 63, 700 m

November 19th 2007

Warm up:
350 as 300 free 50 fly
250 as 200 breast 50 back
150 as 100 back 50 breast
50 Fly

5 x 200 odds are pull or swim @ 310/320/330/345/4
Evens kick @ 4/430/5

16 x 25
- Fore arm drag or back of hand
- 6 beat side to side freestyle working on hips and shoulders rolling at the same time
- Double arm Back
-In out sweep breast stroke (recommended keeping hands together) just working on Head and heels coming up at the same time!

@ 45/50

Total Distance 2100m
Yearly Distance 61, 200m

November 15th 2007

400 O.Y.O

Dive 50 build

3 x 200 steady you can pull kick swim or swim with finz any stroke...decend 1-3
@ 330/345/ 4/ 430/5

Then chose one of the following sets

Sprint set /get ready for meet set:

4 x 25 as 3 smooth 1 fast
100 easy drills
4 x 25 fast/easy
easy/fast by 12.5
Build
fast!!!
100 easy drills
4 x 25 as 1 easy 1 fast!!

Dive 50 All out!
50 easy

I.M. set:
4 x 100 IM @ 145
200 Kick @ 4
3 x 100 IM @ 140
100 Kick @ 2
2 x 100IM @ 135
50 easy @ 90
100 IM Sub 120 /125/130 etc.!

Distance Free Set:
400 @ 620
200@ 310
100 @ 130
50 @ 40
100 @ 130
50 @ 40
200 @ 250/3
50 @ 40

Total Distance: 1650/2400/2200m
Yearly Distance: 59, 100 m (the majority of people did sprint set so i will use this distance and round up to give total)

November 14th

8 x 100 free 3 steady @ 140 /150/ 2
1 build @ 130/140/150

200 kick @4 /430
2 x 50 @ 70 dec 1-2

4x 25 best stroke @ 45 as 1 drill 1 scull 1 drill 1 build

3 x 100 @ 3 (-) split decend if your focus is distance

6 x 50 @ 90 200 RP divide by 4 +3 +2 +1 +2 +1 = to race pace if your focus is mid distance

8 x 25 @ 50 1 easy 1 all out if your focus is sprint

100 easy

Total Distance 2200
Yearly Distance 56, 400 m

November 9th 2007

200 free @ 4/430
4 x 50 Breast @ 60/70/80
12 x 25 4 single arm fly 8 fly swim @ 45
4 x 50 breast @ 55/65/75

300 back @ 5/530/6/630/7
2 x 50 free @ 35/40/45/50/55
200 back @ 350/4/430/5
4 x 50 @ 40/45/50/55/60
100 back @ 2/220/230
6 x 50 @ 40 /45/50/55/60

100 easy
4 x 50 kick dec 1-4

Total Distance 2400m
Yearly Distance 54, 200m

November 7th

warm up:

50 swim choice
50 scull (goal on back but its your choice)
50 kick on side working the forwards and backwards direction of kick
50 drill choice but no free
50 swim choice but no free
100 breathing 5, 7 by 25

4 x (200 or 300) dec. 1 through 3 but only by max. 5 seconds. the last one you just try and hold pace from # 3 @ 430/445/5/6

8 x 25 as Fast/Easy then Easy/Fast by 12.5m @ 45

3 x 50 Fastest Interval Possible! (FIP) 45 /50/55/60/70
100 easy @ 3min
3 x 50 200 race pace divided by 4 is your target time @ 60/70
50 easy @ 2 min
50 ALL OUT!!!! WORLD RECORD SPEED WHOO!!!!

50-100 easy

Total Distance ~ 2100 m
Yearly Distance 51 800m

November 5th

4 x 50 Back @ 60/65/70
3 x 50 Breast @ 55/60/65
2 x 50 Fly @ 50/55/60
1 x 50 free @ 45/50/55

6 x 50 Odds Kick/swim @ 65/70/75
Evens Swim/Kick

12 x 25 4 @ 90
4 @ 30
4 @ 60

Best stroke and Best average...these 25s were all out trying not to get any slower especially through the ones on 30 seconds...usually we see that last one on 30 and the 1st one on 60 to be quite the struggle. Tonight was no exception but overall the effort was there across the board and thats what really counts so YAY!!

3 x 100 1st one smooth....last 2 are (-) split.... so second 50 faster then first @ 230/3

3 x 50 BEST AVERAGE @ 2 min! GOOOO GOOO GOOO!!

~ 50-100 easy

Total Distance 1700m
yearly Distance 49 700m

October 31/ November 2nd

Halloween... a bit of a write-off but we still managed to get about 15o0 m in! Most of it was fun except for maybe a couple 200s...ahahah if you want to know what was done please let me know and ill tell you but theres really no point in typing it all out!

November 2nd

Warm up :

4 x 150 2 as 50 free 50 back 50 free @ 230/245/3
2 as 50 free 50 breast 50 free " " "

6 x 100 free swim just trying to be very steady @ 135/145/155/2


Main set

20 x 50 as

4 steady @ 45/50/55/60/65
1 strong @ 40/45/50/55/60
2 x ( 4 steady @ 45/50/55/60/65
1 strong @ 35/40/45/50/55
4 steady @ 45/50/55/60/65
60 rest
1 strong @ 32 /37/42/47/52

3 x 100 1 as 50 double arm back/50 back swim
2 choice @ 10 rest

Total Distance 2500m
Yearly Distance 48, 000m

From the sounds of it...it sounds like that main set wasn't too challenging! I'm going to look into past November practices because im pretty sure that we have never been at such a fast point this early in the season so well done to the group for being in awesome shape :)! Have a great weekend! P.s. Congradulations goes to Joe ( damon and damien) for putting on the very sensational food bank drive on Halloween!

October 29th

5 x 100 As: 4 easy @ 150/ 2/ 215/ 230
1 strong your choice !!!!

2 x through 50 fly kick on back @ 110/120/130
50 fly kick on side @ " " "
2 x 25 fly kick (half pablo hands at side just working on the end flick in the stroke ) @ 45
4 x 25 Head up free with a fly kick @ 45 (high elbows timing of kick with hands)


Main set FLY TIME :)

4 x 50 fly @ 60 /70/ 80/ 90
8 x 25 fly @ 30/35/40/45
100 fly swim (-) split

8 x 100 pull @ 130/135/140/145/2
# 4 and 8 are no free @ 2 /230

Total Distance 2300m
Yearly Distance 44, 500 m

October 26th

400 On your Own

Main Sets: Choice between either

Short Distance
200 easy
4 x 25 build --> 90 % effort each 25
100 (-) split
50 easy
Dive 50
50 easy
Dive 50
3 x 25 build from a dive


Distance
400 pull @ 620/640/ 7/ 8
6 x 100 @ 130/140/150
200 pull @ 310/ 320/330/4
4 x 100 @ 125/130/135/ 140
100 pull @ 135/140/ 150
400 swim @ 515 / 530/ 6/ 7 !!!

Tonight we used the underwater camera...if you are looking for that video...i will be bringing it back later this week as soon as it is returned from CTV ( our kids were taped and theyre doing a segment on it and needed the video). Hope everyone had a great weekend

Total Distance ( either ~1000 if you were short distance and 2500m if you did distance).
Yearly total that i will use only the short distance for : 41, 200m

October 24th

200 as 100 free 100 choice

12 x 25 I. M. O. drill

Main Set:
3 x 100 IM @ 2 / 230/ 3
100 Free @ 140/150/2
200 IM @ 4 30 /5 / 530

Round 1 & 3 the 100s are Strong !!! Round 2 the 200 IM is strong

8 x 50 as 1 kick 1 swim 2 kick 1 swim 3 kick Kick @ 70 swim @ 65

Total Distance 2100m
Yearly Distance 40,200m

October 22nd

warm up:

4 x 125 as 50 br every 5 @ 215 /230/3
50 R. I. M. O.
25 Scull

Main set on the legs! :)

200 kick choice @ 420/430/5/6
3 x 100 sw or pull @ 130 /140/150/2
4 x 50 fly kick dec 1-4 @ 115/ 130
200 sw as 100 no free 100 choice @ 410/ 430/ 5
8 x 25 Kick alt 20-40/ 30-40 / 35-45
8 x 25 swim @ 20/ 20-25/ 25/ 25-30/ 30

100 easy

6 x 50 breast @ 10sec Rest as odds : swim just working on long strokes
Evens: 25 swim / 25 with fly kick working on high stroke rate

total distance : 2200m
yearly total: 38, 100m

October 17th 2007

Warm up:
50 Free @ 50
50 Back @ 55
50 Free @ 50
100 Back @1:40
50 free @ 50
200 Back @ 310
Plus 10 or 20 to those intervals

6 x 50 Kick @ 60 -55- 55 - 50 70 - 45 / + 5 / + 10

Main Set
2 x through this set:
2 x 25 @ 60 ! ALL OUT!
100 easy @ 230
2 x 25 @ 50 ! ALL OUT!
100 easy @ 230
2 x 25@ 40 ! ALL OUT!
100 easy @ 230
Idea of this set is to not Die through it...it is choice stroke but if you're going 15. for the first 2 x 25s you want to hold 15. on the last 2 x 25s. This early in the season there is still a lot of rest on these sets but don't worry it will get harder as the season goes :) ! That was our first real taste of speed.
200 easy choice

Total 2000m
Yearly Total 33, 900m

October 19ths practice was an easy practice...We played a game of cards which depending on the card and its suit there was a different distance or idea behind it. Total was ~ 2000m If you are interested in more detail either a) please ask me at the pool and i can show you the list or talk to anyone who was there :)! If you can not help but know exactly the list then feel free to email me and Ill send it over! Have a good weekend!

New Yearly total: 35, 900m!

October 15th

300 free @ 445/5/515/6
200 kick @ 4/ 420/ 440/ 5
100 scull

8 x 25 odds = Double arm back/ evens are single arm @ 45
8 x 50 back @ 55/ 60 / 65/ 70
4 x 100 back @ 140 / 150 / 2 /210
200 back @ 3 10 / 330/ 350


4 x 25 breast odds are kick with your hands at your side/ evens 2 kick 1 pull drill @ 45
4 x 50 breast @ 65/70/75
100 breast @ 135/ 145 /155/ 210

Total 2200m
Yearly Total 31, 900m

October 12th

DISTANCE WHOOOOOOOOO!!!! YAY!

2/3/400 x 400!!!! @ 630 /7 / 730 / 8

3 x 200 @ 315/330/345/4

3 x 100 @ 130/ 140/ 150 /2

4 x 50 Best average @ 60/ 70

The idea of this set is to decend each individual set...ultimately trying to negative split everything as well such that the last 200 of your final 400 is the starting point for your 200s...last 100 of the final 200 is your start point for the 100s! Definitly a good challenge! It's also a national level set so congradulations just for finishing!!
300 easy

Total 3000m YAY! first one of the year! Well done!
Yearly Total 29 700m

October 5 and 10th

The 5th was the practice before thanksgiving! It included a variety of different activities ranging from jumpking jacks to 600 frees and 400 I.M.s Each activity was given a points value. Although the total swimming for the average team was around 1500m it was a really fun practice! Team Awesome took the win if i remember correctly! Good job!

October 10th!

Warm up:
10 x 50 @ 1:00 done as follows :
2 x 50 m free
2 x 50 m breast
2 x 50 m free
2 x 50 m as 25 fly, 25 back
2 x 50 m free

next set:
4 x 25 free drill ...odds were done with fists working on the catch in the stroke/evens were forarm drag. @ 45
2x200 free @ 320 /340/ 4 / 430
4 x 25 free done as fingertip drag or back of hand drill/ evens were catch up! @ 45

100 IM on 2/ 2:30 / 3
8 x 50 @ 75 odds - best stroke/ evens were worst stroke
100 IM on 2 / 2:30 /3
4 x 50 @75 odds scull / evens are no free

100 easy

Total 2000m
Yearly total : 26 700m

October 3rd 2007

Warm up :

12 x 50 @ 115/120/130 as 1 back 1 breast 2 choick kick

Main set time OHHH yeah!!:D!

4 x 4 x100 Heres how the set works !!

1 and 2nd 100s 3rd 100 4th 100
Round 1 @145/150/2/210 @ 230 @2min aim to be under 115


Round 2 @ 140/145/150/2 " "


Round 3 @ 135/140/145/150 " @ 2 min aim to be under 110


Round 4 @ 130/135/140/145 " "



300 easy


Total 2500m

Yearly Total= 23200m

Another great effort from all 24 people in the water tonight! Thanks for making that an enjoyable practice to coach!

October 1st

"Its so important to embrace the process towards a goal in order to fully achieve/accomplish the highest level of Success!"
- more ore less the quote of Piere Lafontaine -Director of Swim Canada!
I wanted to throw this in here because every day that we come to the pool and walk through the door...i assume that people want to improve and get faster...so often we forget that its the little things day in and day out that are so important in achieving these goals...whether its streamlining off the walls or finishing your stroke by your hips...it all matters! I hope that if anyone ever gets the chance to listen to Piere they should! But its this notion that I believe truely sums up not only my role as a coach but the roles of each individual swimmer. I hope anyone can take this and apply it to anything they do!

3 x 100 free @ 140/150/2/210
400 Free @ 620/640/7/8
2 x 50 Free @45/50/55/60

8 x 25 Breast as 1 dr 1 swim @ 45
200 Breast swim working on under water pull outs!
6x 25 Back as 1 Catch up 1 swim @ 45
200 Back swimm
4 x 25 Fly as 1 drill 1 swim @ 45
2 x 50 Fly @ 50/55/65!

3 x 50
#1 only 4 breaths
#2 only 2
#3 Zero!

September 28th

400SKPS (on their own)
10x100 50K/S
100 ez
12x50s 1KK/1Drill/1Sw - IMO
100ez
4x50 scull
pull100easy

Sorry I dont know the intervals

Total =2500m
Yearly Total= 18800

September 26th

3 x 100 2 free 1 choice @ 10 Rest
100 kick Choice
12 x 25 I.M.O. by three 2 drill 1 swim @ 45/50
100 T. Get. Ready!

9 x 100 1 IM 2 Free
1:50-1:45-1:40
1:45-1:40-1:35
1:40-1:35-1:30


16x25 2 kick 2 swim
4@ 40
4@ 35
4@ 30
4@ 50

100 eady

Total= 2200m
Yearly Total= 16300m

September 24th

600 to get ready! :)
100 PULL FOR TIME!!! could be swim though :) freestyle! Results at bottom !

2 x through 200 @ 320/340/4
50 breast @110 /120/130
100 @ 135/145/2
50 back @ 110/120/140
50 @45/50/55/60
50 fly @ 60!

300 Scull/free with fly kick/breast/back with fly kick!

Total = 2000m
Yearly Total= 14100m

Results! :D Well done to everyone who showed up!!
Chris : 1:09.9
Scott: 1:08.0
Ian: 1:05.1
Joe: 1:11.0
Damien: 1:10.8
Kyra: ~ 115
Mike N. : 1:21.0
Trent: 1:38.0 (pull)
Charles: ~ 135
Vivian: 133.
Andrea: 129.1
Darryl: 1:28.1
Mark: 1:44.0
Michael S. : 1:30.1
Cole: 1:20.4
Ashley: 1:47.1
Kalen: 2:41.4
Dan: 105.4
Madeleine: 1:40.7
Carolyn : 1:49.7

Friday September 21

Warm up:

2 x through this 3 x 100 free
2 x 50 Breast on 60 or 70
200 back

First round free on 140/150/2/220
second round free on 130/140/150/2
200 back first round on 410/430
200 back second round is a build where last 50 is suppose to be strong !!!


3 x 300 pull 2 rounds on 430 one on 405 other options are +15 + 30 seconds or all on 530

8 x 50 2 k
2 sw

odds on 105
evens on 55!

Total 2500 m! Done in only 50 min :) Good Job to everyone who was there!

Yearly total : 12100

September 19th

Warm up:

400 as 100 br 3,5,3,7 by 25
100 choice focusing on an overkick with the stroke you're doing...i.e. 70% legs 30% arms.

9 x 100 can pull a max of 6

145-140-135
140-135-130
135-130-125 Add +5 / +10/ +20 to those times for differences in speeds.

Great set to get ready for next wed. when we do something almost the same with a little bit of I.M. but ill see where we are before I finalize that.

6x50 back just working on nice shoulder roll only on 60/70

12 x 25 fly @35
2dr
2swim
2dr
2swim
4swim

100 Easy (i know i didnt make very many people do this but ill through it in anyways)!

Total distance = 2000m

Yearly total= 9600m

September 17th

Warm up!

300 as 25 scull 25 swim your choice 25 dr your choice 25 kick on your back!

10 x 50 as 2 x ( 1 Kick / 1 Kick/swim / 1 Swim/kick / 1 Kick ) K @ 65/70/75
K/swim on 55/60/65
Last 2 are just straight Kick Strong on 90 seconds

Main Set

2 x 4 x 25 Dr @ 45
50 swim build on 90

Round 1 = fly Round 2 = back

200 as 100 Im drill 100 choice swim

2 x 4 x 25 Dr @ 45
50 swim build on 90

Round 1 = Breast Round 2 = Free
* last 50 free is Fast

We had some rather suprizingly decent last 50 free speeds on this set so well done to everyone who swam hard!!

Some people got to this
4 x 100 pull....decend 1-3 and then number 4 was same speed as first one...these were on 2:15ish

Everyone else did 4 x 25 as :1 br. every 7th stroke @40
1 Underwater
1 only 2 breaths
1 underwater

Total Distance: Because not many people got to the pull ill disclude that but if you did you can know in your hearts :)!
1700m Nice and easy!!

Yearly Distance 7600m

September 14th

Warm up

3 x100 @ 145/150/2/220
4 x 75 as: odds :25 ch 25 free 25 choice
evens: 25 Head up kick/ 25 kick on side/25 kick on back @ 145/2
5 x 50 as odds: 25 free with fists/ 25 stroke count
evens: 25 single arm/ 25 sw @ 60
6 x 25 scull/sw @ 25/35/40 for scull + 10 for all swims

Main set

400 pull @ 620/ 640/7 /8
200 sw @ 3/ 320/340/410
300 pull @ 540/6/620
100 pull with P.B. low by ankles this was a strong 100!!

4x 50 50 double arm back/choice
50 kick @ 1:10

Total Distance: 2200m

early Distance : 5900m

September 12th

Warm up- 3 x 50 breathing 7 @ 1:10/1:30
100 ch rounds 1 and 2, 3 = IM @ 215/230/245
2 x 25 10 m - 15 m under water @ 30/45

Main set

2 x 200 pull @ 330/340/345
6 x 25 Catch up with fists @ 45/50 work on holding the water at top of stroke
3 x 100 @ 135 / 1:40 / 1:45 /2 /210
50 strong but not all out working on solid technique

6 x 75 odds : 25 fly kick/ 50 Single Arm fly
evens : 25 back/25free/25 breast @ 1:45

Some did a tiger spring others just did ~100 m warm down with some scull.

Total distance 2000m

Yearly Distance 3700m

Monday September 10th

warm up : 12 x 50 as 3 Free/ 1 No Free @ 1:10 / 1:15 / 1:20 / 1:30 /2:00

4 x 100 50 Kick 50 Swim all Choice @ 2:15 / 2:30 / 3:00

Main set (although pretty easy) 24 x 25 I.M. order by 6 as 2 drill/2 swim/ 2 drill
All 25s on :50


Warm down- 4 x 25 4-3-2-1 @ 40 seconds