Don's

Borden Noon – an A.K. Session

200 warm-up

4 x 50 drill choice @ 1:00

4 x 75 kick @ 1:30

4 x 100 pull with pull buoy at calves @ 1:45

Main Set:

2 x

• 6 x 200 as
  - 3 @ 3:20/3:40/4:00
  - 2 @ 3:10/3:30/3:50
  - 1 @ 3:00/3:20/3:40
• Rest 2 mins and repeat

100 Cool Down

TOTAL: 3400m

Borden Noon – an A.K. Session

500 skips by 100 (SKIPS – 100 each of Swim, Kick, IM (not FS), Pull, Swim)
4 x 200 as 50 drill-50 kick-100 swim build @ 3:30

4 x 50 breathing every 5 @ 1:00

6 x 100 hold 400 pace +5 @ 1:45/1:55/2:00/2:15
- Don:  6 x 100 on 1:45, swim 1:30

100 easy

6×100 hold 400 pace @ 1:45/1:55/2:00/2:15
- Don:  6 x 100 on 1:45, swim 1:25

100 easy

6×100 hold 400 pace -5 @ 1:45/1:55/2:00/2:15
- Don:  6 x 100 on 1:45, swim 1:20

100 Cool down

TOTAL: 3200m

Borden Noon

Warm Up:

• 1000 easy mix

TEST SET:  1500

• 15 x 100 FS on 2:00, BEST AVG
• 200 Easy

LAP:  200

• 4 x (25 Fast, 25 easy) on 1:15  2x FS, 2x BK

Swim Down:  200

Total:  3100m

Borden Noon – an A.K. Session

500 warm-up as 4 x (100 swim/25 drill)

5 x 100 as (25 kick – 50 drill – 25 swim build) @ 2:00/2:15

2 Rounds (all at 15sec rest between):

• 50 kick
• 50 Single Arm Drill
• 50 6 kicks – 1 pull
• 50 6 kicks – 3 pull
• 50 DPS

6×25 as 1 fast/1 easy @ 35 or 40
Main Set:

2 Rounds:

• 2 x 300 @ 5:00/5:30/6:00                               Don:  400 Pace = 1:25/100
  - R1 = #1 400m Pace + 10; #2 400m Pace +5
  Don: #1 1:35/100=4:45    #2 1:30/100=4:30
  - R2 = #1 400m pace +5; #2 400m Pace
  Don: #3 1:30/100=4:30    #4 1:25/100=4:15
• 1×100 easy @ 2:30/3:00

**Example: 400m goal pace is 1:25, therefore round 1 pace+10 = 1:35 so goal 300m time is 4:45

150 cool down

TOTAL: 3200m

Borden Noon – Recovery Session

Warm Up: 700

• 600 FS/BK mix

EN-1 / Kick: 2000

• 3 x 100 BK Fins/Paddles on 2:00
• 4 x 50 BK Fin Kick on 1:00
• 3 x 100 BK on 2:00
• 50 easy
• 3 x 100 FS Fins/Paddles on 1:45
• 4 x 50 FS Fin Kick on 1:00
• 3 x 100 FS Pull on 1:45
• 3 x 100 FS on 1:45
• 50 easy

Swim Down:  200 easy mix

Borden Noon – an A.K. Session

300 warm-up

6×50 drill/swim @ 20s rest

8×50 as 50 pull/50 – scull/pull by 25
-          Don = backstroke

8×100 with fins @ 1:45/2:00

• 1 as 25 kick / 75 swim
• 1 as 75 swim / 25 swim fast

Don 15 x 50 @ 55 holding under 45 - mis-counted and did 16
Act:  42, 42, 42, 41, 41, 41, 41, 41,
          41, 42, 41, 41, 41, 41, 40, 40

200m cool down

TOTAL: 2000-2750m

Borden Noon – and A.K. Session

300 warm-up as 75m free/25m not free

4 x 50 side kick with fins @ 20s rest

4×100 breath control as:

• Breathing ever 3
• Breathing every 5
• Breathing every 7
• 3-2-2-3

8 x 50 @ 30s rest as 2 rounds of:

• 4 breaths/25
• 3 breaths/25
• 2 breaths/25
• 1 breaths/25

Main Set – Broken 400’s:

8 x 50 best average @ 1:10/1:20/1:30

4 x 100 focus on 3^rd 100 @ 2:00/2:15/2:30

2 x 200 descend 1-2 @ 3:30/3:45/4:00

400 best time

200m cool down

TOTAL: 3100m

Borden Noon

Warm Up:

• 1000 easy mix

 TEST SET:  1500

• 15 x 100 FS on 2:00, BEST AVG
• 200 Easy

LAP:  200

• 4 x (25 Fast, 25 easy) on 1:15  2x FS, 2x BK

Swim Down:  200

Total:  3100m

Borden Noon – an A.K. Session

400 swim warm-up
200 kick
100 build

6 x 50 drill @ 1:00

4 x 100 with fins as 50 side kick/50 swim
-          Don no fins, backstroke kick + swim

2x

• 50 build @ 1:00
• 4 x 25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45
• 50 fast @ 1:30

Main Set:

• 3 x 100 swim cruise @ 1:45/2:00/2:15
• 300 swim hard @ 5:30/6:00/6:30
• 3 x 100 swim cruise @ 1:40/1:55/2:10
• 300 swim hard
  Act:  300′s – 4:19, 4:21 … super hard

 300 cool down

TOTAL: 3300m

Rest Day – bay too rough – pool closed

Wasaga Beach OW – 3580m – Fast with wind/swell, slow against 1:51/100m

Wasaga Beach OW 3612m @ 1:56/100

Wasaga OW – Recovery 2472m @ 1:53/100

Borden – AK Session

100 swim/100 kick warm up

8 x 50 drill as 1 fists/1 DPS @ 20s rest

4 x 50 single arm @ 20s rest

8 x 100 swim

• odd @ 1:45 fast underwater kicks off each wall
• even @ 2:00 breathing every 5 (flip turn counts as 1 stroke)

6 x 200 swim as pace times A, B, C or D

• A: 3 @ 3:20 / 2 @ 3:10 / 1 @ 3:00
• B: 3 @ 3:45 / 2 @ 3:35 / 1 @ 3:25
• C: 3 @ 4:00 / 2 @ 3:50 / 1 @ 3:40
• D: 3 @ 4:20 / 2 @ 4:10 / 1 @ 4:00
• DONS:  3 @ 3:15, 2 @ 3:05, 1 @ 2:55
  Actual:  3:03, 3:04, 3:03   2:57, 3:01    2:57

8 x 50 @ choice at :45/:50/1:00/1:10

• Swim strong, hold pace and make pace time, should get little rest hereActual aiming for @ 45:  Touch and goes on 46, 2 on 47 … tough … should swim 40

100 cool down easy

TOTAL: 3300m

Rest Recovery Day

first non-swim day since 22-AUG

Borden – AK and Test Set Session

300 as 75swim/25 kick

2 rounds:

• 100 drill choice @ 10s rest
• 100 kick build @ 20s rest
• 100 swim ‘perfect’ @ 20s rest
• 50 easy @ 30s rest

2 rounds (round 2 little faster than 1):

• 400 swim @ 30s rest
• 300 pull with paddles @ 20s rest
• 200 kick @ 30s rest
• 100 swim build

ONLY 1 ROUND of the above to fit in TEST SET:

5 x 200 FS on 3:15, swim < 3:00
ACTUAL:  2:59, 2:56, 2:55, 2:54, 2:52

100 easy
plus 250 easy

TOTAL: 3400m

Borden Noon

Recovery Swim from 5k Welland Race

3000m Mix

22C water, 19C air, rain, calm

1:21:25 and 1:38/100 Pace
for 7th Overall, 2nd in Men 55-59