Category Archives: Workouts

Swim Ontario – Open Water Championships – Gull Lake, Gravenhurst 1km Event

Pre Race (SO 1k) Warm Up: 500 Kick Fins: 500 EN-1: 2000 LAP: 300 (300 Recov) Swim Down: 200Total: 3800

OW – Beach 6 Warm Up: 600 EN-1 / Recov: 1500 / 500 LAP / Recov: 200 / 200 Swim Down: 200Total: 3200

Warm Up: 800 EN-1 : 2000 LAP: 200 (200 Recov) Swim Down: 200Total 3400

OW – Beach 6 Warm Up: 600 EN-1 / Recov: 900 / 300 EN-2 / Recov: 900 / 600 LAP / Recov: 200 / 200 Swim Down: 300

Warm Up: 700m Main Set: 2800m (200m Recov) Swim Down: 200Total: 3900m

OW Warm Up: 600 3 x (100 FS, 100 BK) all easy EN-1: 1200 (300 Recov) EN-2: 200 (200 Recov) LAP: 400 (400 Recov) 8 x [50 FS Fast, 50 BK easy] Swim Down: 200Total: 3500

Borden Noon Warm Up: 500 Fin Kick: 500 EN-1: 1000 EN-3: 800 (600 Recov) 4 x [ LAP: 200 (200 Recov) Swim Down: 200Total: 4000

Open Water Warm Up: 600 EN-1: 1200 (300 Recov) EN-2: 200 (200 Recov) LAP: 400 (400 Recov) 8 x [50 FS Fast, 50 BK easy] Swim Down: 200Total: 3500

Borden Noon Warm Up: 500 Main Set 1 – EN-1/2: 600m (100 Recov) Main Set 2 – EN-1 for 200’s, EN-2 for 150’s: 1200 / 900 Swim Down: 200Total: 3500

Open Water session – Beach 6Calm, 18C water (cooler sections), full wetsuit, numb hands Warm-Up: 1100m Main Set EN-1: 1100m (600 Recov) Swim Down: 200mTotal: 3000m

Recovery Swim Warm Up: 600 Mix EN-1 / Kick: 1050 EN-1/2 Pacing: 1950 Swim Down: 200Total: 3800

300 warm-up 8×50 as 25 scull/drill choice @ 20-30s rest 4×75 as RAP/LAP/Glide by 25 @ 1:30 Pre-set (deep end): 25m easy to the deep end 8x(20s vertical kick/40 second tread) *Vertical kick can be flutter or dolphin kick, hands … Continue reading →

200 warm-up 4×50 as 1 drill/1swim @ 20s rest 4×25 as mid pool flip (12.5 swim + flip + 12.5 back) @ 60s 4×100 swim as 75 smooth/25 fast @ 1:45/2:00 Main: 400 free negative split @ 7:00/8:00 8×50 as … Continue reading →

300 warm up as 75 free/25 not free 100 kick 4×50 drill choice @ 1:15 4×100 descend 1-4 to 400m pace @ 2:00/2:15 Main Set: 3 rounds 150 easy TOTAL: 3100m

200 swim – flip turns + 3-4 kicks off every wall 4 x 100 as 50 drill / 50build @ 2:15 4 x 50 descend 1-4 @ 1:00 3 Rounds: Round 1: 500 FT = 10 x 50 best average … Continue reading →

Weights + Set #1 – Pull Set #2 – Kick: 4 x 150’s broken fast kick @ 5:00 as 100 easy cool down TOTAL: 3100m

Weights + Main Set: 9 x 200 as: 200 cool down TOTAL: 3300m

Rest Day

200 swim warm-up 4 x 50 as 25 free/25 not free @ 20s rest 2 x 75 as 50m side kick/25m swim Kick Set: Pull Set: 3 rounds 150 cool down TOTAL: 3300m

200 warm-up 100 kick (75 easy/25 strong) 200 Drill/swim by 50 6 x 50 25 fast/25 easy @ 1:10/1:20 100 easy Main Set: *best average for all (Dongoal = <2:50 & <1:23) 200 cool down TOTAL: 3200m

Open Water Steady session – chop and current from the west

2 rounds warm-up: 200 swim 50 single arm drill 200 pull 50 kick Main Set: 300 pull + paddles (easy/med/fast by 100) @ 30s rest 2 x 50 race pace (~200 pace … <40) @ 1:00 (act: 38, 39) + … Continue reading →

3×100 as swim/kick/pull 3×100 as 25 RAP/25 LAP/ 50 Glide with paddles @ 20s rest Pre-set w/ Paddles: Main Set: All holding 800m goal pace or faster (Don = <44 & <1:25) TOTAL: 3000m

Warm Up: 800 EN-1 / Kick: 1600 LAP: 200 Swim Down: 200TOTAL: 2800

200 warm up swim 200 kick choice Pre-Set: 2 rounds: Main Set: 150 easy cool down TOTAL: 3300m

Recovery Swim 200 swim warm-up 4×50 kick descending 1-4 @ 30s rest 20×50 as 1 drill/1 swim choice stroke @ 1:15 alt 1:00 6×25 scull @ 20-30s rest 50 easy Paddles On: 100m Cool down easy TOTAL: 2900m

300 warm-up as 75free/25 no free 12×25 @ :50 3x(kick/drill/8-10 uw kicks/sprint) 6×50 paddles RAP/LAP alt DPS by 50m @ 30s rest 4×25 scull @ 30s rest 3×200 build within each 200 to 75-80% effort @ 3:40/4:00/4:20 100 easy Main … Continue reading →

Warm-up: 400 FS-BK mix EN-1/Kick: 2150m Main Set: 1500 Swim Down: 200

Warm-up: 400 FS-BK mix EN-1/Kick: 2150m Pacing FS: 550m LAP: 6 x (25 Fast on 30, 25 easy on 1:00) as 2x FS Build, 2x FS Fast, 1x BK build, 1x BK Fast Swim Down: 200

Warm Up: 400m FS BK mix EN-1: 600m Pacing: 1000m Kick Mix: 800m LAP: 50 Swim Down: 150

Warm Up: 300 Choice Ramp Up: 800 Pacing: 1500 Swim Down: 200

Warm Up: 800 FS BK Mix EN-1: 1300 Pacing: 800 LAP: 200 Swim Down: 200Total: 3300

At AllTides Canada – Powerfin Pro 2 Swim Fins – All Tides Can’t see a big difference between the Pro and Pro 2 – other than the heel is molded in a different colour to the fin

Warm Up: 800 FS BK Mix EN-1: 1400 Pacing: 800 LAP: 200 Swim Down: 200 Total: 3400

100 Back: 1:19.40 for Silver 50 Free: 30.63 for 8th 800 Free: 11:36.57 for Gold

400 Free: 5:29.03Best Swim of the meet for me 100 Free: 1:08.06 for 4th

200 Freestyle: 2:32.45 for Bronze 50 Back: 35.70 for Bronze

1 Day Out 2000 – 2500m shake-out swim at the competition pool 4-8pm

2 Days Out 4pm flight to Calgary

3 Days Out 200 warm-up 2 x [ Main Set: 4 x 50 @ 50/60 just make it 400 smooth 4 x 50 @ 55/1:05 Min-Max (minimal effort with maximal speed) 2 x 200 @ 4:00/4:45; 3rd 50 = kick … Continue reading →

4 Days Out from Calgary Victoria Day Holiday – so Borden is closed … Collingwood Warm Up: 400 FS BK mix EN-1 / Kick: 1250 / 600 EN-2+: 800 Swim Down: 200 FS BK MixTotal: 3200

5 Days to Calgary REST DAY

6 Days to Calgary **Distance workout 4×200 as swim/kick/drill/pull by 200s 4×75 as 25 kick/50 free swim breathing every 5 @ 20s rest Main Set: 500 swim as 100 easy/100 fast/200 easy/100 fast @ 30-45s rest 100 back or choice … Continue reading →

7 Days to Calgary – RECOVERY Swim Warm Up: 400 FS – BK mix EN-1/-2 / Kick: 1200 / 500 LAP: 200 4 x (25 Fast, 25 easy) 2x FS, 2x BK Swim Down: 200 Total: 2500

8 Days to Calgary 200 warm-up100 kick100 swim build 6×75 as 25 drill/50 swim @ 1:306×50 kick descending 1-3/4-6 @ 1:306×25 scull with pull buoy @ 50 2 x broken 800m – aim for best time possible – 100-200 easy … Continue reading →

9 Days to Calgary

10 Days to Calgary 300 swim warm-up 200 kick 6×50 freestyle drills 8×50 as 1 free/1 choice swim – desc. in 2’s @ 1:05/1:15 3×100 swim strong @ 1:50/2:00/2:15 Main Set (2 min rest between rounds): 3 x { 200 … Continue reading →

11 Days to Calgary Warm Up: 400 FS – BK mix EN-1/-2 / Kick: 900 / 500 EN-2: 400 LAP: 600 Dives Swim Down: 200Total: 3000

200 swim 2 x { 6 x 100 free with paddles @ 2 x (1:50-1:45-1:40) or 2x(2:00-1:55-1:50) 100 easy Main Set: 100 easy TOTAL: 3500m

Warm Up: 400 FS – BK mix EN-1/-2 / Kick: 1200 / 500 EN-2: 400 LAP: 400 Dives Swim Down: 200

200 swim 100 kick 100 swim build 6×50 drill choice @ 1:05/1:15 6×75 as 25 kick/50 swim build @ 1:30/1:45 6×100 pull with paddles @ 1:50/2:00/2:15 6×25 fast swim @ 45s rest Main Set : X x 100 freestyle 300 swim … Continue reading →

Warm Up: 400 FS – BK mix EN-1 / Kick: 1200 / 400 EN-2: 500 LAP: 400 Dives Swim Down: 200

200 swim 100 kick 4×25 scull @ 20s rest 8×50 drill choice @ 1:05/1:15 4×100 breathing every 5 @ 2:00/2:20 Main Set: 4x 150 swim at 200 pace @ 2:45/3:00 50 kick fast @ 1:20 50 easy swim @ 2:00 … Continue reading →

Recovery Swim from 2 days of Provincials racing Warm Up: 800 Recovery: 1700 Swim Down: 150 Total: 2650

ETOBICOKE PROVINCIALS – DAY 2 50 FS: 30.91 for 7th 400 FS: 5:27.36 for Silver … just 0.65 sec off my PB 100 FS: 1:08.30 for 5th 800 FS: 11:40.73 for GOLD

ETOBICOKE PROVINCIALS – DAY 1 200 FS: 2:33.28 for 6th 50 BK: 36.39 for Silver 100 BK: 1:20.48 for 5th 1500 FS: 21:43.17 for Silver … and a NEW PB by 5 sec

1 Day to Etobicoke Provincials Shake out swim of 2000m on your own Warm Up: 400 FS-BK Mix EN-1 / Kick: 900 200 FS Pacing: 500 Dives Swim Down: 200

2 Days to Etobicoke Provincials 200 warm-up 4 x 50 kick @ 20s rest descend 1-4 8 x 50 as 1 swim alt 1 single arm drill @ 20s rest Main Set: 1-2 x 400 long and smooth @ 6:45/7:15 … Continue reading →

3 Days out to Etobicoke Provincials Warm Up: 400 FS – BK mix EN-1 / Kick: 800 / 400 EN-2: 400 LAP: 400 Dives Swim Down: 200Total: 2600

4 Days to Etobicoke Provincials 300 swim warm-up 8×100 @ 2:00 and 2:15 or 2:15 and 2:30             2 – breathing every 5             2 – 25m head up free/25m free             2 – kick/swim by 50             2 – … Continue reading →

5 Days to Etobicoke Provincials Warm Up: 400 FS – BK mix EN-1 / Kick: 1000 / 400 EN-2: 400 LAP: 200 Dives Swim Down: 200 Total: 2600

Warm Up: 400 Recovery: 1600 EN-1: 600 EN-2: 200 LAP: 200 Swim Down: 200Total: 3200

Warm Up: 800 Pre-set – 2 rounds: Main Set: 200 cool down TOTAL: 3700m

300 warm-up as 75 free/25 not free 3×200 as kick/swim/drill/swim by 50m @ 30s rest 4×50 kick descend 1-4 @ 1:30 8×25 as 1 swim fast feet to wall/1 fast underwater kicks @ 50 100 easy Main Set – Cookie … Continue reading →

Warm Up: 400 FS-BK mix Recovery: 1000 EN-1: 800 EN-2: 400 LAP: 200 4 x (25 Dive Fast, 25 easy) Dives Swim Down: 200Total: 3000

Warm Up: 800 Pre-Set: 300 Main Set: 1100 2 rounds of 6×100 pull with paddles @ 1:55/2:15– Long and smooth 200 cool down TOTAL: 3100m

Warm Up: 400 FS – BK mix EN-1 / Kick: 1400 / 700 EN-2: 500 LAP: 400 Swim Down: 400 Total: 3800

Warm Up: 400 mix Recovery: 1000 EN-1 / Kick: 1200 EN-2: 500 LAP: 400 Swim Down: 400 Total: 4000

4 x 200 as swim/kick/pull/swim 12 x 50 as 2 Drill/1 Swim @ 1:20 – Choice stroke but keep them together in sets of 3 – Sher = 1 round at least of fly with fins 8 x 50 swim … Continue reading →

300 swim warm-up 4×50 kick as 2 side kick/2 front @ 1:30 6×50 RAP/LAP alt. Head Touch @ 1:15 8×50 as 4 no equip/4 with paddles – desc. in 2’s @ :55 Main Set: 4×100 swim @ 1:55/2:20 3×200 swim … Continue reading →

Warm Up: 600 Recovery: 1000 EN-1: 1200 EN-2: 300 LAP: 200 4 x (25 Dive Fast, 25 easy) Dives Swim Down: 200

300 warm-up as 75 fr/25 not fr 4×50 choice drill freestyle 4×50 as 25scull/25 kick 8 x 50 @ 60-55-50-45 twice throughSwimTimes: 45, 43, 42, 41, 47, 44, 42, 40 Main Set: 36 x 50 @ 1:30 4 kick – … Continue reading →

Warm Up: 800 EN-1 / Kick: 1900 LAP: 600 Dive 25’s and Breakouts Swim Down: 200Total: 3500

Warm Up: 800 EN-1/Kick: 1450 EN-2: 500 Speed: 500 Swim Down: 300Total: 3700

Warm Up: 6 x 100 as 50 drill/50 swim build @ 2:30/2:45 2 of each: Main Set: 100 easy TOTAL: 3000m

Warm Up: Main Set: 2 rounds of: 600m cool down as 2x(75 free/25 choice-50/50-25/75) TOTAL: 3100m

Warm Up: 800 Kick: 700 EN-1: 1200 LAP: 600 4 x (25 Dive Fast, 50 easy, 25 Push Fast, 50 easy) 2x FS, 2x BK Dives Swim Down: 200

Warm Up: 500 Pre-Set – 3 rounds: 1050 Main Set: 1500 3 rounds choice stroke: Swim Down: 300 4×75 cool down as 25 kick choice/50 swim easy TOTAL: 3350m

Warm Up: 800 FS / BK Mix Kick: 350 EN-1: 1300 EN-1/2: 600 Speed: 200 Swim Down: 200TOTAL: 3450

300 warm-up as 75 free/25 not free800 FS / BK Mix 10 x 50 drill @ 1:20 as Kick: 600m12 x 50 Fin Kick on 1:00 EN-1/2: 1600m3 rounds:2 rounds: 1x Pull, 1x Swim 450 cool down TOTAL: 3300m

Crazy bad Good Friday session at TPASC Warm Up: 800 FS / BK Mix Recovery: 400 FS Fins with every 4th length BK Kick: 12 x 50 Fin Kick on 1:00 – 6x FS, 6x BK EN-1: 1000 EN-1/2: 600 … Continue reading →

4 × 100 as swim/kick/drill/pull build4 × 50 Drill Choice @ 1:156×100 swim @ 2x (1:50-1:40-1:30) à add 10-30sec to each time if needed but descend100 easy Banjo Billy 200’s 1 x 200 easy @ 3:40 or 4:101 x 200 fast @ … Continue reading →

Warm Up: 800 Mix EN-1 / Recovery: 800 EN-1 / -2: 900 LAP 400 Dives Swim Down: 200Total: 3200

400 swim warm-up 200 kick with three 15m bursts (fast) at any point in the 200 Main Set: Optional: 100 easy TOTAL: 2500m-3300m

Recovery session after 2 days off Warm Up: 800 Mix EN-1/Kick: 1700 EN-1/-2: 400 Speed: 300 Swim Down: 200Total: 3400

200 warm-up 4×75 as kick/drill/swim @ 1:30 6×50 as 25 easy/25fast @ 1:10 8×25 as 1 overkick drill/1 swim glide @ 50s  Main Set: 4×100 swim or pull breathing every 3 ALT every 5 @ 2:00/2:30 8×50 as breathing pattern … Continue reading →

WRITTEN AS THE FOLLOWING:200 swim 100 kick 8×50 drill Freestyle @ 1:10 4×75 as 25 kick/50 swim @ 20s rest 6×150 @ 3:30 Odd: RAP/LAP/Glide by 50 with paddles Even: Freestyle swim smooth (no equipment) – Find strong pull from … Continue reading →

Warm Up: 800 FS / BK Mix Fin Kick: 400 Stroke Focus: 900 Kick: 300 Faster: 650 Speed: 200 Swim Down: 200Total: 3450

Workout 2 – Thursday 23 March Team 200 warm-up 100 kick 4×50 drill of choice @ 20s rest 4×75 as 25 fast choice/50 free easy @ 1:20 4×50 as 25 fast choice/25 easy @ 1:05 4×25 fast choice @ 40 … Continue reading →

Long Warm-Up Some Pacing Dives & Breakout Long Swim Down

Workout 1 300 swim 4×75 25drill/50 swim build @ 20s rest Best stroke 200 swim smooth breathing every 3/5 by 50m @ 30s rest 4×25 kick fast @ 20s rest (Sher = dolphin kick) 200 breathing every 5/7 by 50m … Continue reading →

Warm Up: 600 FS / BK mix6 x 50 Fin Kick on 1:00 Pacing: FOR 400 FS:2 x 100 FS on 2:00, swim 1:30200 FS, swim 3:0050 easy FOR 200 FS:2 x 50 FS on 1:15, swim 42.5100 FS, swim … Continue reading →

Workout 6 300 warm-up as 75 free/25 not free Pre-set: Main Set 1 (continuous, respect pace times) 8 x 50 sprint with feet to wall finish (start in Deep end) – 4 @ 1:15 – 2 @ 1:30 – 2 … Continue reading →

Workout 5 400 warm up of choice (include kick, drill etc) 2×400 swim smooth (paddles/snorkel optional) @ 7:30Last 100m sprint; use legs 8-10 x 25 sprint @ 60s – as 10-12 fast kicks with hands against the wall into Flip … Continue reading →

Workout 2 *Final day before taper (Don & Sher) Pre-Set: Main: Fast should be around 200 or 400m pace (depending on your main race focus) 100 easy 150 cool down TOTAL: 3200m

Workout 3 20-30s rest between everything: Main Set: 3 x (4 x 50 @ 1:15 + 150 easy recovery) Set 1 – 1st 50 build, 2nd pace +1, 3rd/4th at paceSet 2 – 1st 50 dive pace, 2nd build, 3rd/4th … Continue reading →

Workout 1 – Tuesday 14 March 200 choice warm up 4 x 50 drill @ 1:15 100 swim ‘perfect’ @ 1:50 4 x 50 kick @ 1:30 100 swim build @ 1:50 4 x 50 side kick @ 1:40 100 … Continue reading →

Workout 4 Warm Up: 2 rounds: 500 free smooth @ 9:30400 as swim with paddles @ 7:30300 as – 50 free– 50 back – or all pull with paddles @ 6:15 2 x Through: 8 x 75 @ 1:30 as– … Continue reading →

Workout 3 Set #1 – Pull Set #2 – Kick *Remainder of 5 minutes is your extra rest at the end of each 150. Use it to swim easy or just rest at the wall 150 easy cool down TOTAL: … Continue reading →

200 warm-up 8×50 as 1 drill/1 swim (don = ½ back) @ 20s rest 4×25 blast off sprints @ 45s Underwater Kick Practice 4 rounds à 2 no fins/2 with fins (Don = 1 each of bk and Fr) 1×25 … Continue reading →

200 swim warm-up Pre Set: 2×75 kick/swim/kick by 25 @ 1:454×75 swim smooth @ 1:202×75 swim/kick/swim strong by 25 @ 1:305×50 build to pace @ 60-55-50-45-45 OR 1:10-1:05-1:00-55-55100 easy Main Set: 1×300 pull @ 6:00 with paddles1×100 easy @ 2:308×50 … Continue reading →

Recovery Swim 300 easy free100 alternating kick on side/kick on back by 25200 drill/swim by 254×25 not free @ 15s rest between 300 pull with paddles breathing every 3/5 by 50 @ 6:00 6×75 as 25 kick strong/50 swim smooth … Continue reading →

300 as 75swim/25 kick 3 rounds: 100 drill choice @ 10s rest 100 kick build @ 20s rest 100 swim ‘perfect’ @ 20s rest 50 easy @ 30s rest Main Set: 300 free set-up @ 5:15 3×100 @ 1:50 200 … Continue reading →

200 swim warm-up 4×50 as 25 free/25 not free @ 20s rest 2×75 as 50m side kick/25m swim Kick Set 300 kick with every 4th 25 = max uw kicks (swim easy to end of length) @ 5:45 200 kick … Continue reading →

200 swim 100 kick 200 pull 100 scull 6×100 as 50 drill/50 swim build @ 2:30/2:45 2 of each: Scull to 3 strokes Single Arm 3 Tap Drill Main Set: 4×75 swim; middle 25 is fast @ 1:20/1:30 100 kick … Continue reading →

4×200 as swim/kick/pull/swim 12×50 as 2 Drill/1 Swim @ 1:20 Choice stroke but keep them together in sets of 3 Turns Practice 10mins Drills 8×50 swim mid-pool @ 1:15 Focus on fast turns in and out of the wall 4×25 … Continue reading →

200 swim 100 kick (75 easy/25 strong) 200 Drill/swim by 50 100 build 4×50 25 fast/25 easy @ 1:10/1:20 as 1 freestyle, 1 choice stroke 3x                             Round 1      Round 2       Round 3 2-3×200 free @       3:30/4:20     3:20/4:10      3:10/4:00 100 kick … Continue reading →

Borden Noon Holiday Swim Warm Up:  1100 600 FS/BK Mix 200 kick as 2×50 and 1×100 50 easy 200 FS Pull – Paddles 50 easy Main Set – Double Up 400’s  1900m 8 x 50 FS on 1:00, swim 41-42 … Continue reading →

Borden Noon – an A.K. Session 6 × 100 alternating swim/kick @ 30s rest   6 × 25 fists closed drill @ 10 rest 6 × 50 25 head touch drill/25 swim @ 20 rest 6 × 75 RAP/LAP/Glide by … Continue reading →

Borden Noon – an A.K. Session 200 warm-up 4 x 75 50 drill/25 swim @ 30s rest 3 x 100 @ 20s rest descending 1-3 4 x 50 @ pace @ 1:10 –          Get the feel of your pacing for … Continue reading →

Borden Noon Warm Up: 1000 easy mix TEST SET:  1500 15 x 100 FS on 2:00, BEST AVG 1:23  1:21  1:21  1:22  1:22 1:21  1:21  1:21  1:22  1:21 1:21  1:21  1:21  1:22  1:19 200 Easy LAP:  200 4 x (25 … Continue reading →

Borden Noon – an A.K. Session 5 x 100 warm-up (1 swim/1 kick/1 pull/2 choice) @ 30s rest 200 Drill/swim by 25 4 x 200 pull with paddles breathing every 5 @ 3:45/4:00/4:20   2 rounds: 6 x 50 free … Continue reading →

Borden Noon – Super Cold – 75F pool! Used thin sleeveless wetsuit Warm Up: 600 600 FS/BK mix EN-1 / Kick: 2350 4 x 50 BK on 1:05 3 x 100 BK on 2:00 50 easy 6 x 50 FS … Continue reading →

Rest Day

Georgian Bay Recovery Swim:

Practice Cancelled – Borden Closed for Truth and Reconciliation Day Bay Swim – see Below 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 … Continue reading →

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  (<too short – go for 20 sec) … Continue reading →

Borden Noon Warm Up: 1000 easy mix TEST SET:  1500 15 x 100 FS on 2:00, BEST AVG … missed button press on #12, did 16 but got the time for #12Actual: 1:26  1:25  1:24  1:24  1:25 1:24  1:25  1:25  … Continue reading →

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 … Continue reading →

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 … Continue reading →

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 … Continue reading →

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 … Continue reading →

Borden Noon Warm Up: 1000 easy mix  TEST SET:  1500 15 x 100 FS on 2:00, BEST AVG 1:28  1:27  1:26  1:26  1:25 1:25  1:25  1:25  1:25  1:24 1:25  1:24  1:24  1:24  1:23  200 Easy LAP:  200 4 x (25 … Continue reading →

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 … Continue reading →

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 … Continue reading →

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 … Continue reading →

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

An A. K. Session   200 warm-up   6×75 as 25 drill/50swim build @ 1:30   5×50 kick descend 1-5 @ 1:30/1:45   8×50 swim @ 60-55-50-45 x2   Pace 60 55 50 45 Start Red Top  #1 #2 #3 … Continue reading →

Borden Noon an A.K. Session – CF Triathlon Taper Week 200 swim 100 kick 4×75 as RAP/LAP/Glide 4×50 kick descending 1-4 @ 1:10 1 Round: 2×50 DPS @ 30s rest 3×100 breathing every 5 @ 30s rest 3×50 DPS @ … Continue reading →

Borden Noon – an A.K. Session CF Triathlon Taper Week 200 warm-up 4×75 as 25kick/25drill/25swim @ 20s rest 4×50 sighting drill @ 30s rest –        Forward breath every 2-4 breaths   Main Set: 2×50 DPS @ 30s rest 3×100 swim … Continue reading →

Borden Noon – An A.K. Session 200 warm-up 4×50 kick descend 1-4 @ 20s rest 6×75 as 1 25kick/50swim build ALT 1 25drill/50 swim build @ 20-30s rest   6×100 with paddles @ 30-40s rest 1 paddles only DPS 1 … Continue reading →

Recovery session

Borden Noon – an A.K. Session 200 swim 100 kick 4×100 as 25drill/50swim/25fast @ 30s rest 6×50 DPS with paddles @ 1:10 -Desc. 1-3, 4-6   10×100 @ goal race pace + 20s –        Goal is to hold exact goal … Continue reading →

T & C Swim Camp Day 10  

T & C Swim Camp Day 9                    

200 swim warm-up 6×50 Drill –        2 as RAP/LAP –        2 as glide drill –        2 as scull to 3 full strokes   4×50 DPS @ 30s rest 200 swim strong @ 45s rest 3×100 DPS @ 30s rest 200 … Continue reading →

An A.K. Session 200 swim 100 kick 6×75 as 50 drill/25 swim @ 1:30 –        Descend swim 1-6 4×50 DPS with paddles @ 1:10 4×25 head up swim @ 45s 50 easy   Main 2 rounds: 10 x 75 holding … Continue reading →

Warm Up:  600 600 FS/BK Fins Mix EN-1/Kick: 1900 / 500 200 BK on 20+ sec rest 200 FS on 20+ sec rest 6 x 50 Fin Kick on 1:00 3x FS, 3x BK 200 FS Pull on 20+ sec … Continue reading →

50 Free –  31.00 for 6th                       400 Free – 5:26.71 for Gold and a new PB                       100 Free … Continue reading →

200 Free – 2:32.51 for Silver                         50 Back – 36.24 for Bronze                 1500 FS – 21:48.22 for Gold and a new … Continue reading →

MSO Provincials – 1 Day Out Pure Recovery Swim – Warm-up, Swim-down + some pacing

MSO Provincials – 2 Days Out An A.K. Session 200 warm-up 4×50 kick descending 1-4 @ 30s rest 4×75 as 25 DPS/50 swim build @ 30s rest   4×100 @ 1:50/2:00/2:10 –          Desc. 1-4   Banjo Billy 200’s 1 x … Continue reading →

MSO Provincials – 3 Days Out Recovery Swim – an A.K. Sesion 200 swim warm-up 4 x 50 kick descending 1-4 @ 30s rest 6 x 50 drill choice @ 1:20 4 x 25 scull @ 20-30s rest   Paddles … Continue reading →

MSO Provincials – 4 Days Out An A.K. Session Warm Up / Pre Sets: 200 swim warm-up 100 kick 4 x 50 swim sighting @ 1:15 – Head up breath every 4-5 strokes ***  8 x 50 swim @    … Continue reading →

MSO Provincials – 5 Days Out An old A.K. Session 300-200-100 swim-kick-drill 6 x 50 1 drill / 1 kick build @ 1:30 8 x 50 on 1:00, Desc by 1 sec in pairs   10 x 100 @ goal … Continue reading →

MSO Provincials 6 Days Out Recovery – Keep Moving Session – 1Hr Warm Up:  600 600 Fins Swim FS-BK mix EN-1 / Kick: 650 / 1550 8 x 50 Fin Kick – FS on on 1:00, BK on 55 100 … Continue reading →

Borden Noon – an A.K. Session 200 choice 100 kick 100 swim build   4×50 drill 4×50 swim at 15s rest –        Build 1-4 4×50 kick as 25 fast/25 easy 8×50 DPS with paddles @ 30s rest 2×100 DPS no … Continue reading →

An A.K. session 200 swim 100 kick 200 pull 100 kick   10×50 drill (below or choice drill) –          2 fists –          2 head touch –          2 side kick roll –          2 high elbow catch to pull –          2 ceiling … Continue reading →

An A.K. session 400 swim warm-up 200 kick 100 build 6 x 50 drill @ 1:00   Optional: 2 x 50 build @ 1:00 4 x 25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45 50 fast … Continue reading →

Recovery session Warm Up: 700 600 FS/BK mix 100 IM 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 … Continue reading →

An A.K. session 3-2-1 Swim-kick-drill 4 x 50 kick @ 30s rest 4 x 100 as 25 drill/75 swim @ 2:00z –          Desc. the swim 1-4   Main Set: 15 x 50 @ 1:05 / 1:10 –          Hold goal pace  … Continue reading →

Warm Up:  600 600 FS/BK Fins Mix EN-1/Kick: 2500 200 BK Fins & Fingers Paddles 200 FS Fins & Finger Paddles 6 x 50 Fin Kick on 1:00 3x FS, 3x BK 200 FS Pull 2 x 100 BK on … Continue reading →

An A.K. session Warm Up: 1600 700 swim mix 100 kick 6 x 75 as 50 drill / 25 swim @ 1:20 – Descend swim 1-6 4 x 50 DPS with paddles @ 1:10 4 x 25 fast @ 45s … Continue reading →

First Georgian Bay Open Water Swim 11C … too cold 1066m

An A.K. session 300 warm-up as 75 fr/25 not fr 4 x 50 choice drill freestyle 8 x 50 @ 55-50-45-40 twice through (or 60-55-50-45)   5 x 500 broken – best average time #1 – 100 / 4 x … Continue reading →

An A.K. Session 300 warm-up as 75 free/25 not free 4 x 50 kick @ 30s rest 4 x 100 rolling 25m fast @ 2:00/2:15 2-4 Rounds: 50 drill choice @ 20s rest 75 swim Build @ 20s rest 25 … Continue reading →

Queen’s U – Recovery Swim Warm Up:  600 600 FS/BK Fins Mix EN-1/Kick: 2300 200 BK Fins & Fingers Paddles 200 FS Fins & Finger Paddles 6 x 50 Fin Kick on 1:00 3x FS, 3x BK 200 FS Pull … Continue reading →

Rest

50 Free – 30.43 for 5th           50 FS video:  https://youtu.be/ADHo6nIjg3E   800 Free – 11:27.55 for Silver and a new PB                      

400 Free – 5:28.58 for Silver and a new PB                   400 FS video:  https://youtu.be/ts5a8VtqskI   100 Free – 1:06.89 for 4th place           100 FS video:  https://youtu.be/Rj10SlQfWgA  

1500 Free – 21:58.67 for Gold                         200 Free – 2:33.35 for Bronze           200 FS video:  https://youtu.be/QKcH5I9uDy0     50 Back – 35.63 for Silver … Continue reading →

Nationals 1 Day Out Easy Swim At PEPS (hopefully) with some pacing

Nationals 2 Days Out 200 swim 100 kick 4×50 drill   Main Set (all long and smooth, good technique): 400 swim @ 30s rest 2 x 50 kick @ 15s rest 400 swim @ 30s rest 2 x 50 kick … Continue reading →

Nationals 3 Days Out 300 warm-up as 75 free/25 not free 4 x 50 kick @ 30s rest 2 x 50 side kick @ 30s rest 4 x 25 resistance kick 4 x 100 as 25 drill/75 swim @ 2:00 … Continue reading →

Nationals 4 Days Out An A.K. Session 300-200-100 swim-kick-drill 6×50 1 drill / 1 kick build @ 1:30 8×50 @ 55-50-45-40 twice through   10×100 @ goal race pace + 20s – TARGET:  SWIM <1:30,  GO ON 1:50 –          Goal … Continue reading →

Nationals 5 Days Out Recovery – Keep Moving Session – 1Hr Warm Up:  600 600 Fins Swim FS-BK mix EN-1 / Kick: 1400 / 400 4 x 50 Fin Kick on 1:00 100 BK on 2:00 4 x 50 FS … Continue reading →

Nationals 6 Days Out Rest Day

Nationals 7 Days Out An A.K. Session (Extra – 600 Fins Swim FS-BK) 200 swim warm-up 6 x 50 Drill: 2 as RAP/LAP 2 as glide drill 2 as scull to 3 full strokes 4 x 50 DPS @ 30s … Continue reading →

Nationals 8 Days Out An A.K. Session 200 warm-up 4 x 75 50 drill/25 swim @ 30s rest 3 x 100 @ 20s rest descending 1-3 Main Set: 3 x { 400 FS pull @ 7:20 or 8:20 4 x … Continue reading →

Nationals 9 Days Out Recovery session Warm Up: 700 600 FS/BK mix 100 IM 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 … Continue reading →

Nationals 10 Days Out An A.K. Session 200 warm-up choice 4 x 50 drill 4 x 75 as 25 kick strong/50 swim ‘perfect’ technique 4 x 50 swim desc 1-4 @ 1:00 Main Set: 12 x 200 FS best average … Continue reading →

Nationals – 11 Days Out Warm Up:  700 600 FS / BK mix 100 IM EN-1 / Kick: 1600 2 x { – 2 x 50 BK on 1:05, swim 50 – 100 BK on 2:00, swim 1:45 } 4 … Continue reading →

An A.K. Session + Weights Warm Up:  600 300 swim 200 kick 100 pull 4 x 50 kick desc. 1-4 @ 30s rest 4 x 50 Side kick @ 30s rest 4 x 25 overkick drill @ 20s rest All … Continue reading →

An A.K. Session 300 warm-up choice 6 x 100 swim w/ paddles @ 2:00/2:30 Odd: DPS Even: Technique swim 6 x 50 middle 25m fast (fast turn) @ 1:15 Main Set:  max 1500 15 x 100 @ goal race pace … Continue reading →

DB Session – Lighter Recovery Oriented session Warm Up: 700 600 FS/BK mix 100 IM Recovery: 400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) 1x FS, 1x BK EN-1 / Kick: 1600 300 FS Fins … Continue reading →

An A.K. Session + WEIGHTS 400 warm-up as 150 swim/100 kick/150 swim build 4 x 100 swim ‘perfect’ technique @ 2:00/2:15 Pick one thing to focus on in your stroke and hold that 4 x 50 as 25fast/25easy @ 1:10 … Continue reading →

DB session + Weights Warm Up: 700 600 FS/BK mix 100 IM Kick:  350 6 x 50 Fin Kick on 1:00 as 2x FS, 2x BK, 2x side switch 50 easy EN-1: 1600 3 x 100 BK – Fins/Finger Paddles … Continue reading →

An A.K. Session + weights 200 warm-up 100 kick 4 x 75 technique focus @ 30s rest –          Pick one aspect of your stroke and swim fully but focus on that piece Main Set:   Option 1:  20 x 100 as … Continue reading →

An A.K. Session 400 warm-up; every 4th 25 back, breast or kick 6 x 50 as odd kick, even drill @ 30s rest 2 x 150 swim build @ 30s rest between   Main Set: 9 rounds of: { 200 … Continue reading →

Recovery + Technique Warm Up: 700 600 FS/BK mix 100 IM Kick:  400 8 x 50 Fin Kick on 1:00 as 3x FS, 3x BK, 3x side switch 50 easy EN-1: 1400 6 x (25 FS Drill, 50 FS) on … Continue reading →

An A.K. session 200 warm-up 4×50 kick descend 1-4 @ 20s rest 6×75 as 1 25kick/50swim build ALT 1 25drill/50 swim build @ 20-30s rest   6×100 with paddles @ 30-40s rest 1 paddles only DPS 1 Paddles and Fins … Continue reading →

Warm Up: 700 600 FS/BK mix 100 IM Kick:  300 6 x 50 Fin Kick on 1:00 50 easy EN-1: 1600 400 FS Fins with every 4th length BK 3 x 50 BK on 1:05, swim 50 2 x 100 … Continue reading →

An A.K session … That I may need to make easy after yesterday 600 warm-up as 2 rounds of: 75 free / 25 back or kick 50 free / 50 back or kick 25 free / 75 back or kick … Continue reading →

An A.K. barn burner Sprint Session 400 swim 6×50 drill/swim by 25 @ 15s rest 200 kick 100 build 6×50 spin drill (12.5m spin/12.5 easy)x2 @ 1:10 *Spin drill in freestyle or backstroke= high stroke rate, focusing more on speed … Continue reading →

Recovery Session Warm Up: 800 700 FS/BK mix 100 IM EN-1/Kick: 2100 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x FS, 1x BK 400 FS Fins with every 4th length BK 6 x 50 Fin … Continue reading →

An A.K. Distance session 200 warm-up choice 4×75 DPS @ 30s rest 4×100 swim desc times @ 1:45-1:40-1:35-1:30 {act:  1:55, 1:50, 1:45, 1:40}   Main Set: 600 free (desc. 200’s 1-3) @ 10:30 {did 600 Fins FS with every 4th … Continue reading →

Warm Up: 800 700 FS/BK mix 100 IM EN-1/Kick: 2900 400 FS Fins with every 4th length BK 8 x 50 Fin Kick on 1:00 4x FS, 4x BK 3 x 100 BK on 2:00 3 x 100 IM on … Continue reading →

An A.K. session 200 swim – flip turns + 3-4 kicks off every wall 4 x 100 as 50 drill/50build @ 2:15 4 x 50 descend 1-4 @ 1:00   3 Rounds of 4×100 DPS with snorkel @ 2:15 Extra … Continue reading →

Recovery Session Warm Up: 800 700 FS/BK mix 100 IM EN-1/Kick: 2000 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x FS, 1x BK 300 FS Fins with every 4th length BK 6 x 50 Fin … Continue reading →

Etobicoke Olympium 50 Free:  31.75 400 Free:  5:51.45 800 Free:  12:38.78

Etobicoke Olympium First Masters swim meet since the start of COVID 100 Free:  34.29 + 37.11 = 1:11.40 50 Back:  36.81 100 Back:  1:22.43   (no splits recorded)

Recovery Session Warm Up: 800 700 FS/BK mix 100 IM EN-1/Kick: 1450 3 x 100 BK on 2:00, swim 1:45+ 50 easy 5 x 50 Fin Kick on 1:00 3x FS, 2x BK 3 x 100 FS Pull/Paddles on 1:45 … Continue reading →

An A.K. Session – breath work 200 swim 50 free/50 choice 200 kick as 25 strong/75 easy 200 as 50drill/50swim 3x 200 pull breathing every 3 or 5 100 breathing 2-3-3-2 (2 breaths in first 25, 3 breaths in second … Continue reading →

Recovery Session Warm Up: 800 700 FS/BK mix 100 IM EN-1/Kick: 1800 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x FS, 1x BK 400 FS Fins with every 4th length BK 6 x 50 Fin … Continue reading →

An A.K. Long and Smooth session (plus a bit) Warm Up: 800 300 as 75 free / 25 not free 400 FS/BK mix 100 IM 10 x 50 drill @ 1:20 (500m) Side kick Single arm swimming 1, 2, 3 … Continue reading →

An A.K. session Warm Up:  900m 200 warm-up 6 x 75 as 25 drill / 50swim build @ 1:30 5 x 50 kick descend 1-5 @ 1:30/1:45   Option 1:  3500m 5 x 100 swim @ 1:45/1:50 4 x 200 … Continue reading →

An A.K. Session – plus weights Pre-Warm-up Warm-Up: 600m 50 FS, 50 BK 2 x (25 FS, 25 BK) 2 x (50 FS, 50BK) 100 FS, 100 BK Warm-Up: 900m 200 choice 200 kick 100 as 50 back or breast/50 … Continue reading →

Noon Session Warm Up:  800m Continuous 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 150 FS 150 BK 100 IM EN-1 / Kick:  2100m 200 BK Fins on 20 sec 200 FS Fins on 20 sec … Continue reading →

A.K. Session + weights Warm Up: 1500 500 choice warm up 4×50 drill @ 1:20 100 swim breathing every 3 @ 1:50 4×50 kick @ 1:30 (descend 1-4) 100 swim DPS @ 1:50 4×50 swim descend 1-4 @ 1:10 200 … Continue reading →

Warm Up:  800 (continuous) 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 150 FS 150 BK 100 IM A.K. sets EN-1 / Kick:  900 4 x 75 as (25 drill/50 swim build @ 20s rest ) … Continue reading →

Recovery Session Warm Up:  800 (continuous) 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 150 FS 150 BK 100 IM EN-1 / Kick:  1900 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) … Continue reading →

800 & 100m Time Trial – plus weights An A.K. Orchestration Warm Up: 200 Swim 4 x 50 Drill on 15 sec 3 x 100 Kick descending 1-3 on 30 sec 200 FS Pull on 30 sec, Long and Smooth … Continue reading →

Warm Up:  800m Continuous 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 150 FS 150 BK 100 IM EN-1 / Kick:  2850m 50 Scull 200 FS Fins on 20 sec rest 6 x 50 Fins kick … Continue reading →

400 FS and 200 FS –>Time Trial An A.K. orchestration Warm Up: 100 swim 100 kick 100 pull 4 x 50 swum as (25 Strong, 25 easy) on 1:15 Time Trial Prep: 400 FS on 1:00 rest long and smooth … Continue reading →

Prep session for Time-Trial-Tuesday Warm Up: 800 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 150 FS 150 BK 100 IM EN-1 / Kick: 1500 8 x 50 Fin Kick on 1:00 (4x FS, 4x BK) … Continue reading →

Swim + Weights Warm Up:  700m Continuous 4 x (25 FS, 25 BK) 2 x (50 FS, 50 BK) 100 FS 100 BK 100 IM EN-1 / Kick:  2500m 400 FS Fins with every 4th length BK 6 x 50 … Continue reading →

An A.K. session with Kick / Distance FS focus 200 warm-up 4×50 drill @ 1:15 4×75 as (25kick/50swim) @ 1:20 4×100 descending 1-4 @ 1:50   Main Set (kick optional to reduce volume/time): 6×50 Kick no fins @ (descending pace … Continue reading →

Recovery session Warm Up:. 700m continuous EN-1 /Kick: 1800 2 x 100 BK fins 2 x 100 FS fins 4 x 50 fin kick 2 x 100 FS Pull Paddles 2 x 100 BK 3 x 50 IM seq 3 … Continue reading →

200-400 swim warm-up 200 kick 100 build   6×50 drill @ 1:00   Optional: 2x  [ 50 build @ 1:00 4×25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45 50 fast @ :50 30s extra rest ] … Continue reading →

An A.K. session 200 swim 100 kick 200 pull 100 kick   10×50 drill choice @ 1:00 OR 10×75 as 25drill/50 swim @ 1:20 4×25 scull with pull buoy 4×100 pull good technique   10-20×100 free swim as 3 @ … Continue reading →

1850m + weights

An A.K. Long Aerobic Endurance Session 200 swim 200 kick 4×50 drill 100 build 2-4×50 kick @ 1:20 100/200 drill 2-4×50 build @ :1:00 100/200 drill 2-4×50 swim @ :50 100 easy Main Set: 1-2x 300 free breathing 3/5/7 by … Continue reading →

Recovery Swim Warm Up:  700 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick:  2500 400 FS Fins, every 4th length BK on 30 sec rest 2 x … Continue reading →

Speed Session – an A.K. original 400 warm up choice 12×25 @ :45 3x(kick/drill choice/Overkick/sprint) 6×50 paddles RAP/LAP/Glide by 50 Main Set: 30×50 – 10 with Fins @ 1:00 3x(1 easy; 1 build; 1 fast) by 50 (#10 easy) – … Continue reading →

2300m

2800m

2850m

2400m Brutal being out of the water for a couple months

Warm Up:  600 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) EN-1: 1200 (24 min) 3 x 100 BK on 2:00, swim <1:45 3 x 100 FS Pull on 1:45, … Continue reading →

Early Long (due to mid-day truck service) – An A.K. workout 200 swim 200 kick with 15m burst 2x throughout 100 build swim 4 x 50 Kick @ 1:10 or 20s rest 4 x 50 Free Drill @ 1:10 or … Continue reading →

Recovery Swim + Weights + Curve Warm Up:  500 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 50 FS, 50 BK EN-1 / Kick:  2050  ( 40 min) 400 FS Fins, every 4th length BK on … Continue reading →

Early Long – A.K. session 3 x 200 as swim/kick/pull by 200  (600)   4 x 75 fly-bk-breast OR kick-drill-swim @ 1:30 4 x 100 as 75 smooth/25 fast @ 1:45 or 2:00 6 x 50 kick descend 1-3, 4-6 … Continue reading →

Early Long session – an AK session  (noon swim cancelled) 200 swim 100 kick 200 drill 100 build    (600) 4×50 kick @ 1:10 or 20s rest 100 drill choice 4×50 build @ 1:00 or 15s rest 100 drill choice … Continue reading →

Swim + Weights  + Curve … end of a needed Recovery Week Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1:  1100 (22 min) 2 … Continue reading →

Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM Recovery:  400  (9 min) FS:  25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull BK:  25 … Continue reading →

Swim + Weights + Curve Needs to be a recovery week Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick:  1300  ( 29 … Continue reading →

Early Session by A.K. – final session will be a combo Workout 3 – DISTANCE – Triathletes 400 warm-up 200 kick 100 swim build   6 x 75 as 25 drill/50 swim 6 x 50 kick descending 1-3/4-6 @ 1:15 … Continue reading →

Early to accommodate ‘knee lube shot’ & Long Warm Up:  600 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) Focus: 500m  (11 min) 4 x 50 drill on 1:10 2 … Continue reading →

1 Hour – with 400 FS Test Set Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1:  600m  (12min) 2 x 100 BK on 2:00 2 … Continue reading →

Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1/2:  1350 (24 min) 3 x 100 FS on 1:45, swim 1:30 (5.5 min) 200 FS Fins … Continue reading →

Swim + Weights + Curve Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick:  2000  ( 42 min) 5 x 100 BK on … Continue reading →

Early long session – by A.K. Warm  Up: 1500m 300 swim 200 kick [as 50 FS, 50 BR, 50 FS, 50 BK] 6 x 50 FS & BK drills 4 x { – 50 FS on 1:00 – 50 BK … Continue reading →

Swim + Weights + Curve Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1:  1700 (34 min) 5 x 100 FS on 1:45 (9 min) … Continue reading →

Swim + Weights + Curve Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 1000 (19 min) 2 x 100 BK on 2:00, swim <1:45 … Continue reading →

Noon Swim “Easy” + Bike Trainer Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick:  1950 (40 min) 400 FS Fins with every … Continue reading →

Noon Swim + Weights + Curve Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick: 1300  (25min) 3 x 100 BK on 2:00 … Continue reading →

AK Session Warm Up:  600 300  (swim/kick/drill mix) 3 x 100 on 1:35, make it hard Main Set:  3500m 5 x [ – 400 pull on 7:00, swimming 75% (6:00 to 6:15) #1,3,5 Paddles, #2,4 no paddles – 3 x … Continue reading →

Noon Swim + Weights + Curve Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick: 1250 (25min) 200 BK fins on 3:15 200 … Continue reading →

Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 750  ( 15 min) 3 x 100 BK Fins on 1:45 3 x 100 FS Pull/Paddles … Continue reading →

Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick: 900 (19min) 2 x 100 BK on 2:00, swim <1:45 3 x 100 FS … Continue reading →

Warm Up:  600 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 1000 (20 min) 2 x 100 BK Fins on 1:45 2 x 100 FS Fins on … Continue reading →

An AK time trial session Warm-up 200 swim 4x 25 kick, 25 drill, 25 swim 4x 50 FS desc 1-4 on 1:10 4x 100 FS pull on 2:00 – perfect stroke 500 mix easy swim Time Trials: 800 FS for … Continue reading →

Warm Up:  600 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 1000 (20 min) 200 BK Fins on 3:30 200 FS Fins on 3:15 4 x 50 … Continue reading →

Plan: Easy plus a bit of work – 50’s on 1:01 Warm Up:  700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 750  ( 15 min) 3 x 100 BK Fins on 1:45 … Continue reading →

Plan: very easy swim Warm Up:  700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 1850  (35min) 3 x 100 BK Fins on 1:45 3 x 100 FS Fins on 1:45 3 x … Continue reading →

1 Hour – with 400 FS Test Set Warm Up:  700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1:  600m  (12min) 2 x 100 BK on 2:00 2 x 50 BK on 1:05 … Continue reading →

1 Hr + Weights – with 200 BK Test Set Warm Up:  700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick: 1300    (23min) 4 x 100 BK Fins on 1:45, … Continue reading →

1 Hr – 200 FS Test Set Warm Up:  700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick:  1250 (26 min) 2 x 50 BK on 1:05, swim 50 2 x … Continue reading →

REST Day!

1 Hr Recovery Session+ Weights Warm Up:  700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1:  2050 (39 min) 400 FS Fins, every 4th length BK 2 x 100 BK Fins on 1:45 … Continue reading →

Cold Make-Up Swim for the Noosa Team Triathlon  

An A.K. session: Warm Up:  400 200 swim 100 kick 100 swim build Ramp Up to Main Set: 4×50 drill choice 4×75 as 25 kick/50 swim build 2×100 pull with paddles @ 30s rest – Feel strong in the water … Continue reading →

1 Hr Warm Up:  800 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 2 x 100 IM EN-1:  1850 (39 min) 6 x 50 BK on 1:05, swim 50 5 x 100 BK on 2:00, swim … Continue reading →

1 hr Warm Up:  800 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 2 1 x 100 IM EN-1 / Kick:  1250 (24 min) 2 x 50 BK Fins on 1:00 2 x 100 BK Fins … Continue reading →

1 hr Warm Up:  800 (15min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 2 x 100 IM EN-1: 700 (15min) 3 x 100 BK on 2:00, swim 1:45 3 x 100 FS on 1:45, swim 1:30 2 … Continue reading →

1 Hour + Weights Warm Up:  800 200 FS, 200 BK 2 x (50 FS, 50 BK) 2 x 100 IM EN-1 / Kick: 1250 5 x 200 on 15-20 sec rest #1 BK Fins, #2 FS Fins, #3 FS Pull / Paddles, … Continue reading →

World Swim Day

Bracebridge 1Hr 15min Warm Up: 800 200 FS, 200 BK 2 x (50 FS, 50 BK) 2 x 100 IM EN-1: 1650 4 x 100 BK Find on 1:45 4 x 100 FS Pull on 1:45 4 x 100 BK … Continue reading →

Bracebridge 1hr Warm Up: 600 11min 200 FS 200BK 50 FS 50 Bk 100 IM EN-1/Kick: 1650 2 x 200 BK Fins on 3:15 2 x 200 FS Fins on 3:10 4 x 50 Fin Kick on 1:00 200 BK … Continue reading →

Borden Noon Warm Up: 600m 200 FS 200 BK 50 FS 50 BK 100 IM EN-1: 1300 400 FS Find, every 4th length Bk, on 15sec 200 BK Fins, on 15 sec 2 x 50 FS Fin Kick on 15 … Continue reading →

An A,K. Session Warm Up: 400 100 swim 100 kick 100 drill 100 pull Main set: 2 x 100 as Drill-Swim by 50’s on 20-30sec rest 4 x 50 on 1:10, Perfect Stroke 2 x 100 as kick-Swim by 50’s … Continue reading →

Borden Noon Warm Up: 800 (to 12:15) EN-1: 1200 (to 12:38) 200 BK on 4:00, swim 3:35 200 FS on 3:30, swim 3:10 4 x 100 BK on 2:00, swim 1:45 4 x 100 FS on 1:45, swim 1:30 EN-2: … Continue reading →

Bracebridge 1Hr 15min Warm-Up: 800 200 FS2 200 BK 100 FS 100 BK 2x 100 IM (all continuous) EN-1/2: 1700 2 x 100 BK on 2:00, swim 1:45 2 x 100 FS on 1:45, swim 1:30 5 x { 2 … Continue reading →

Bracebridge 1 Hour Session Warm-Up: 800 200 FS 200 BK 100 FS 100 BK 2x 100 IM (all continuous) EN-1: 900 4x 100 BK on 2:00, swim 1:45 5x 100 FS on 1:45, swim 1:30 EN-2: 900 10x 50 FS … Continue reading →

Bracebridge Sportsplex Warm Up: 800m 200 FS 200 BK 100 FS 100 BK 2x 100 IM all continuous Drills & Technique: 800m 2x (25 RAP, 25 LAP) 2x 50 Glide 3x (2x 50 FS Paddles on 1:00, 100 FS Paddles … Continue reading →

An A.K. Session Warm Up: 500m 200 swim mix 2 x 50 as (25 R.A.P., 25 L.A.P.) (R.A.P.=Right Arm Power, left arm easy) (L.A.P.=Left Arm Power, right arm easy) 2 x 50  as Glide (in arm entry-extension) FS 2 x … Continue reading →

Warm Up: 700m 15min Choice Mix or: 200 FS 200 BK 100 FS 100 BK 100 IM All swum Continuous Aerobic EN-1: 800 {12:30} 2 x [ – 200 FS on 3:30, swim 3:10 – 200 BK on 3:50, swim … Continue reading →

Warm Up:  700m   {to 7:45} Choice Mix or: 200 FS 200 BK 100 FS 100 BK 100 IM (1-arm Fly) All swum Continuous EN-1 / EN-2:  1600   {8:18} 2 x 100 BK on 2:00, swim 1:45 5 x { 2 … Continue reading →

An A-K session Warm Up: 600m 100 swim 100 kick 100 drill 100 pull build 200 mix FS-BK Main set: 1800m 200 FS Easy on 3:20  …  3:09 200 FS Fast on 3:20   …  2:55 200 FS Easy on 3:20  … Continue reading →

Warm Up:  700m 15min Choice Mix or: 200 FS 200 BK 100 FS 100 BK 100 IM (1-arm Fly) All swum Continuous Aerobic EN-1: 900 17min  {12:32} 4 x 100 BK on 2:00, swim 1:45 5 x 100 FS on 1:45, … Continue reading →

Warm Up:  700m 15min Choice Mix or: 200 FS 200 BK 100 FS 100 BK 100 IM (1-arm Fly) All swum Continuous Aerobic EN-1:  800   {12:30} 2 x [ – 200 FS on 3:30, swim 3:10 – 200 BK on … Continue reading →

Possibly the last open water session of the season. 15-16C water and 13C air made for a chilly swim.

Warm Up:  700m 15min Choice Mix or: 200 FS 200 BK 100 FS 100 BK 100 IM (1-arm Fly) All swum Continuous Aerobic EN-1:  850   {12:31} 4 x 100 BK on 2:00, swim 1:47 4 x 100 FS on 1:45, … Continue reading →

More Set Tests + Weights Warm Up:  700m 15min Choice Mix or: 200 FS 200 BK 100 FS 100 BK 100 IM (1-arm Fly) All swum Continuous Aerobic EN-1: 850 15min  {12:30} 2 x 50 BK on 1:00, swim 50 100 … Continue reading →

More Set Testing Warm Up:  700m 15min Choice Mix or: 200 FS 200 BK 100 FS 100 BK 100 IM (1-arm Fly) All swum Continuous Aerobic EN-1: 750 15min  {12:30} 3 x [200 Swim straight to, 50 Kick on 10 sec … Continue reading →

Set Testing Warm Up:  800m 15min 200 FS 200 BK 100 FS 100 BK 2 x (50 FS, 50 BK) All swum Continuous Aerobic EN-1: 900 17min  {12:32} 3 x [ – 200 FS, Swim 3:10 (hit target 3x) – … Continue reading →

A year and a half later … and after 76 Open Water sessions since 18-May-2021 … Back to Borden for a Time Trial session to see what’s what: Warm Up:  800m 15min 200 FS 200 BK 100 FS 100 BK … Continue reading →

CFB Borden Buell Aquatic Centre is closed due to COVID-19 and will remain so until ??? Dryland … Open Water …

Borden Noon Warm Up:  500m DISTANCE: EN-1:  800 (as 300 BK, 500 FS) 2 x 150 BK on 3:00 5 x 100 FS on 1:45, swim 1:30 50 easy EN-2:  500 (as 200 BK, 300 FS) 2 x 100 BK on … Continue reading →

Borden Noon Warm Up:  500 DISTANCE EN-1:  1900 400 FS Fins with every 4th length BK on 20-30 sec 200 BK on 4:00, swim <3:30 50 easy 2 x 200 FS Pull on 3:30, swim <3:05 50 easy 4 x 100 … Continue reading →

Borden Noon – Recovery Session Warm Up:  500 (minimum) DISTANCE vs SPRINTER Recovery:  800 vs 400 200 BK Fins 200 FS Fins D & S 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) Kick:  200 … Continue reading →

Borden Noon Warm Up:  500m DISTANCE: EN-1:  800 (as 300 BK, 500 FS) 200 BK on 4:00, swim <3:30 100 BK on 2:00, swim <1:45 5 x 100 FS on 1:45, swim 1:30 … Much Better … All 1:30 50 easy … Continue reading →

Borden Noon Warm Up:  500 DISTANCE EN-1:  1900 200 BK Fins on 20-30 sec 200 FS Fins on 20-30 sec 200 BK on 4:00, swim <3:30 50 easy 2 x 200 FS Pull on 3:30, swim <3:05 50 easy 4 … Continue reading →

Borden Noon Warm Up:  500 DISTANCE: EN-1 / EN-2:  800 / 600 200 BK on 4:00 200 FS Pull on 3:30 4 x 100 BK on 2:00, desc 1-4 from 1:45 50 easy 6 x 100 FS on 1:45, desc 1-6 from … Continue reading →

Borden Noon – Mixed session Warm Up:  500 DISTANCE EN-1:  1700 200 BK on 4:00, swim <3:30 4 x 100 BK on 2:00, swim <1:45 50 easy 2 x 200 FS Pull on 3:30, swim 3:05 200 FS, swim <3:10 50 … Continue reading →

Borden Noon – Recovery Session Warm Up:  500 Recovery:  700 200 BK Fins 200 FS Fins 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) SPRINTERS: – 2 x 100 FS Fins on 2:00+ (easy) – plus … Continue reading →

Borden Noon Warm Up:  500m DISTANCE: EN-1 / EN-2:  800 / 500 100 FS on 1:45, swim 1:30 200 FS on 3:30, swim <3:05 6 x 100 FS on 1:45, desc 1-6 from 1:30 50 easy 4 x 100 BK on 2:00, … Continue reading →

Borden Noon Warm Up:  500 Recovery:  400 200 BK Fins on 30 200 FS Fins on 30 EN-1/2:  2400 5 x 100 on 1:50 100 BK 5 x 100 FS on 1:45 100 BK 5 x 100 on 1:40 (Sprinters … Continue reading →

Sprinters CF Nationals Program – Race Prep WK 3/5 Warm Up:  500 EN-1 / EN-2:  500 / 100 100 FS Pull on 2:00 2 x 100 FS on 2:00, swim 1:35 to 1:40 6 x 50 FS on 1:00 descend by … Continue reading →

Sprinters CF Nationals Program – Race Prep WK 3/5 (volume dropped a little  today for recovery) Warm Up:  500 EN-1:  900 200 FS on 3:45, swim ~3:15 4 x 100 FS on 2:00, swim 1:33 to 1:35 (1x Swim, 1x Pull, … Continue reading →

Sprinters CF Nationals Program – Race Prep WK 3/5 Borden Noon – Recovery Session Warm Up:  500 Recovery:  400 200 FS Fins (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) Kick:  200 1 x 100 Fin Kick … Continue reading →

Sprinters CF Nationals Program – Race Prep WK 3/5 Warm Up:  500 EN-1 / EN-2:  500 / 150 100 FS Pull on 2:00 2 x 100 FS on 2:00, swim 1:35 to 1:40 7 x 50 FS on 1:00 descend … Continue reading →

*** This is the last week of February *** Distance Program Holiday – WK 2 of 2 After racing Sunday, go a little easier today if needed … keep the volume. Sprinters CF Nationals Program – Race Prep WK 3/5 (volume at the end … Continue reading →

*** Don’t do extra … be fully recovered for Sunday *** Warm Up:  500 EN-1 / EN-2:  500 / 100 3 x 100 FS on 2:00, 1x Swim, 1x Pull, 1x Swim For swim aim for 1:33 to 1:35 6 x 50 … Continue reading →

Borden Noon – Mixed session Warm Up:  500 EN-1:  900 2 x 200 FS on 3:45, swim ~3:15 5 x 100 FS on 2:00, swim 1:35 to 1:40 (1x Swim, 2x Pull, 2x Swim) 50 easy EN-2:  200 4 x 50 … Continue reading →

(Distance Holiday Time) Sprinters CF Nationals Program – Race Prep WK 2/5 Borden Noon – Recovery Session Warm Up:  500 Recovery:  400 200 FS Fins (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) Kick:  200 1 x … Continue reading →

Borden Noon Sprinters CF Nationals Program – Race Prep WK 2/5 If you didn’t swim Monday, consider it gone … Especially if you are racing on Sunday. Warm Up:  500 EN-1 / EN-2:  500 / 150 100 FS Pull on … Continue reading →

FAMILY DAY HOLIDAY – Good Luck Distance Program Holiday – WK 1 of 2 Sprinters CF Nationals Program – Race Prep WK 2/5 Warm Up:  500 EN-1:  900 2 x 200 FS on 3:45, swim ~3:15 4 x 100 FS on 2:00, … Continue reading →

Borden Closed today 14-Feb … Happy Valentine’s Day Warm Up:  500 Sprinters EN-1:  400 100 FS Fins on 20sec rest 100 FS Pull on 20sec 100 FS, hit your aerobic pace EN-2:  100 2 x 50 FS on 1:00, swim … Continue reading →

Borden is Closed for Noon Swim Thurs 13-Feb and Fri 14-Feb … no news yet re Family Day Mon 17-Feb Distance Workout Warm Up:  500 EN-1:  1600 200 BK Fins on 3:30 200 BK on 4:00 400 FS Fins with … Continue reading →

Borden Noon – Recovery Session Warm Up:  500 Recovery:  800 200 BK Fins 200 FS Fins 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) 4 x 25 FS Fins/Snorkle Long Stroke Kick:  200 2 x 100 Fin … Continue reading →

Borden Noon Warm Up:  500m EN-1 / EN-2:  1000 / 450 2 x 50 FS on 1:00, swim 45 2 x 100 FS on 1:45, swim 1:30 200 FS, swim <3:05 5 x 100 FS on 1:45, desc 1-5 from 1:29 … Continue reading →

Third Week of work in row – in prep for two week break Borden Noon Warm Up:  500m EN-1:  1600 200 BK Fins on 20 sec 200 BK on 20 sec 400 FS Fins with every 4th length BK on … Continue reading →

Borden Noon – easy, pre-meet session Warm Up:  600m EN-1:  900 200 BK Fins on 20-30sec rest 200 FS Fins on 20-30 sec rest 2 x 100 BK on 2:00 or 15 sec rest 3 x 100 FS on 1:45 … Continue reading →

Borden Noon Warm Up:  600m EN-1 / EN-2:  1500 / 600 6 x 100 BK on 2:00, Descend from 1:42 (or 20 sec rest) SPRINTERS 2 x 100 on 2:00 + 4 x 50 on 1:00, Descend by 1sec each 50 … Continue reading →

Borden Noon – Recovery Session Warm Up:  600 Recovery:  500m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull) 2 x (50 FS Fins Stretch, 50 FS 6-kick switch) EN-1:  800m 200 BK 200 FS Pull 50 … Continue reading →

Borden Noon Warm Up:  600m For All Swimmers EN-1:  900 200 BK Fins 300 FS Fins 200 BK 200 FS All on 20-30 sec rest For Distance Swimmers: EN-2:  400 (100 Recovery) 4 x 100 FS on 1:40, swim 1:25 … Continue reading →

Borden Noon + Weights Warm Up:  600 EN-1:  1500 200 BK Fins on 20 sec 300 FS Fins 200 BK on 4:00, swim <3:30 200 FS Pull on 3:30 2 x 100 BK on 2:00, swim 1:38 4 x 100 FS on … Continue reading →

Borden Noon swim cancelled

Borden Noon Warm Up:  600m EN-1:  800 4 x (200 on 20-30sec rest) #1 BK Fins, #2 FS Fins, #3 BK, #4 FS For Distance Swimmers: EN-2:  400 400 FS for time 100 Recovery EN-3:  650 200 BK for time … Continue reading →

Borden Noon – Recovery Session Warm Up:  600 Recovery:  500m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull) 100 FS Fins Stretch EN-1:  800m 200 BK 200 FS Pull 50 Recovery 2 x 100 BK on … Continue reading →

Borden Noon Warm Up:  600m EN-1:  800 400 FS Fins, every 4th length BK on 20 sec 200 BK Fins on 20 sec 200 FS For Distance Swimmers: EN-2:  400 4 x 100 FS on 1:40, swim 1:25  (tough … could … Continue reading →

Borden Noon + Weights Warm Up:  600 EN-1:  1300 200 BK Fins on 20 sec 400 FS Fins   (Sprinters:  250-300m) 2 x 100 BK on 2:00, swim 1:38 5 x 100 FS on 1:45, swim 1:29  (Sprinters:  3 x 100 FS on … Continue reading →

Borden Noon + Weights Warm Up:  600 EN-1 / EN-2:  700 / 200 50 FS – GO ON 1:01 Finish each 50 before the clock reaches 60 … Stop when you don’t make it Swim Easy after you are done. … Continue reading →

Borden Noon Warm Up:  600 EN-1:  900 2 x 200 BK on 4:00, swim 3:25 2 x 200 FS Pull on 3:30, swim 3:05 100 FS Pull swim 1:29 50 Recovery EN-2:  550 8 x 25 BK on 30, swim 22 50 easy 14 x 25 … Continue reading →

Borden Noon FS Focus – weights? Warm Up:  600 Distance EN-1 / EN-2 / Kick:  700 / 200 / 300 200 BK on 4:00, swim < 3:25 100 BK on 2:00, swim < 1:40 2 x 50 BK on 1:05, … Continue reading →

Borden Noon – Long Mix – plus weights Warm Up:  600 Distance EN-1:  900 4 x 100 BK on 2:00, swim 1:38 5 x 500 FS on 1:45, swim 1:29 2x Pull, 3x Full 50 Recovery EN-2:  500 4 x … Continue reading →

Recovery Week Today specifically an easy recovery day after the Alderwood meet Warm Up:  600 Recovery:  400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull) 100 FS Fins Stretch EN-1:  600 2 x 100 BK on … Continue reading →

45th Annual Alderwood Short Course Yards Meet

Borden Noon – Long Mix – plus weights? Warm Up:  600 EN-1:  1300 4 x 100 BK on 2:00 4 x 100 FS Pull on 1:45 5 x 100 FS on 1:45 50 Recovery EN-2:  550 200 BK on 3:30, … Continue reading →

Borden Noon Warm Up:  600m EN-1:  1400 400 FS Fins, every 4th length BK on 20 sec 200 BK Fins 2 x 200 BK on 4:00 2 x 200 FS on 3:30 1x Pull (Sprinters – for the above cut … Continue reading →

Borden Noon … a Recovery Day Warm Up:  600 Recovery:  650 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull) 150 BK Fins 100 FS Fins Stretch EN-1:  1000 200 BK 200 FS Pull 2 x 100 … Continue reading →

Borden Noon – Long Mix – plus weights Warm Up:  600 EN-1:  1300 200 BK Fins on 20 sec 200 FS Fins 4 x 100 BK on 2:00, swim 1:38 5 x 500 FS on 1:45, swim 1:29 50 Recovery … Continue reading →

Borden Noon Warm Up:  600m EN-1:  600 3 x 200 Fins on 20 sec rest  **All low Aerobic** For Distance Swimmers: EN-1/2: 900 2 x 100 FS Fins on 1:45 2 x 100 FS Pull on 1:45 5 x 100  FS on 1:45 For … Continue reading →

Borden Noon Warm Up:  600m EN-1:  600 400 FS Fins, every 4th length BK on 20 sec 200 BK Fins For Distance Swimmers: EN-2:  350 3 x 100 FS on 1:40, swim 1:25 50 FS, swim 42 EN-3:  550 4 x … Continue reading →

Borden Noon Warm Up:  600 Distance Swimmers: EN-1:  1200 4 x 100 BK on 2:00, swim 1:38 50 Recovery 8 x 100 FS on 1:45, swim 1:29 50 Recovery EN-2:  500 4 x (50 BK on 1:00, swim 46) 300 … Continue reading →

Borden Noon + weights Warm Up:  600 Recovery Drills:  400 5 x 25 FS Fist Drill Progression, 25 FS 3 x (25 Scull, 25 FS) 50 FS Fins Stretch 50 FS 6-kick switch EN-1:  1000 2 x 50 FS Pull … Continue reading →

Borden Noon Warm Up:  600m EN-1:  600 400 FS Fins, every 4th length BK on 20 sec 200 BK Fins For Distance Swimmers: EN-2:  300 3 x 100 FS on 1:40, swim 1:25 EN-3:  550 4 x 50 BK on … Continue reading →

Borden Noon + Weights Back to regularly scheduled programming, finally being through the super disruptive Holiday Season! 🙂 Warm Up:  600 EN-1:  1200 4 x [ – 100 BK on 2:00, swim 1:38 – 2 x 100 FS on 1:45, swim … Continue reading →

Pool:  ?? Warm Up:  600 200 FS / BK mix 200 Fins/Snorkel:  50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch 200 IM Drill Recovery:  400 2 x (50 Snorkel 6-kick switch,  50 FS) 2 x (50 Sjöström Drill,  50 … Continue reading →

Pool:  ??? Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1 / EN-2:  700 / 300 (100 Recovery) 3 x 100 BK on 2:00, descend from 1:38 50 … Continue reading →

Pool:  ??? Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1 / EN-2:  1000 / 400  (200 Recovery) 200 BK Fins on 3:15, swim 3:00 200 … Continue reading →

All Pools Closed Happy New Year!

Borden Noon + Weights Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1 / EN-2:  700 / 300 (100 Recovery) 4 x 100 BK on 2:00, descend … Continue reading →

Collingwood 7:30am … likely can’t make Borden Noon (This week is a combo Recovery Week from a cold and Christmas) Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) … Continue reading →

Collingwood 8am to 9am – reduce to 1 hour duration Borden Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1 / EN-2:  1000 / 350 (100 … Continue reading →

Borden Noon – Easy session after 4 days off with a cold … slacken repeats and rest time Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1 / EN-2:  1000 / 400 (100 Recovery) 5 x 100 BK on 2:00, #1-4 swim 1:38, #5 swim … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1 / EN-2:  1300 / 500  (200 Recovery) 400 FS Fins with every 4th length BK … Continue reading →

Borden Noon + Weights Warm Up:  600 200 FS / BK mix 200 Fins/Snorkel:  50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch 200 IM Drill Recovery:  500 2 x (50 Snorkel 6-kick switch,  50 FS) 2 x (50 Sjöström … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1 / EN-2:  1000 / 350 (100 Recovery) 4 x 100 BK on 2:00, swim 1:38 50 … Continue reading →

Borden Noon + Weights with 10% bump in volume from last week Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1:  1300  (100 Recovery) 3 x … Continue reading →

50 FL –   40.23  6th  (PB 33.75) 50 BK –   36.18  3rd  (PB 32.71) 50 BR –   41.81  7th  (PB 35.96) 50 FS –   31.43  6th  (PB 28.14) 100 IM – 1:23.96  5th  (PB 1:13.52) IM FAST Meet at the … Continue reading →

Collingwood Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1:  800 50 BK on 1:00, swim 50 100 BK on 2:00, swim 1:38 150 BK on … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1 / EN-2:  1200 / 500  (200 Recovery) 400 FS Fins with every 4th length BK … Continue reading →

Borden Noon + Weights Warm Up:  600 200 FS / BK mix 200 Fins/Snorkel:  50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch 200 IM Drill Recovery:  400 50 Snorkel 6-kick switch 50 FS 50 Sjöström Drill 50 FS 50 Sjöström … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1:  800 50 BK on 1:00, swim 50 100 BK on 2:00, swim 1:38 150 BK on … Continue reading →

Borden Noon + Weights with 5% bump in volume from last week Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1:  1200  (100 Recovery) 200 BK … Continue reading →

Special Cambridge Maverick Masters session Warm Up Mix:  600m Drills: 300m 50 FS Board touch 50 FS stroke completion focus 2 x 25 FS Kick 50 FS Fast Kick 2 x 25 FS Kick ‘chase’ 50 FS Fast Kick EN-1/2: … Continue reading →

Collingwood Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1:  600 50 BK on 1:00, swim 50 100 BK on 2:00, swim 1:38 150 BK on … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1 / EN-2:  1000 / 400 / (100 Recovery) 5 x 100 BK on 2:00, swim 1:38 … Continue reading →

Borden Noon + Weights Warm Up:  600 200 FS / BK mix 200 Fins/Snorkel:  50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch 200 IM Drill Recovery:  400 50 Fin Side Kick 50 FS 50 Scull 50 BK 50 Snorkel … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1:  600 50 BK on 1:00, swim 50 100 BK on 2:00, swim 1:38 150 BK on … Continue reading →

Borden Noon + Weights Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1 / EN-2:  1000 / 400 / (100 Recovery) 200 BK Fins on 3:30, … Continue reading →

Borden Noon + Weights Warm Up:  550 EN-1 / EN-2: 500 / 300 / 100 Recovery 3 x 100 BK on 2:00, swim #1, #2 1:40 and #3 1:35 (act:  1:38, 1:38, 1:30 .. perhaps a little fast) 50 easy … Continue reading →