Category Archives: Workouts

Borden Noon – IM BK session Warm Up:  500 Kick / EN-1 / EN-2:  300 / 900 / 400 100 BK Fin Kick on 2:00 50 BK Fin Kick on 1:00 200 BK on 4:00  (next time go on 3:45) … Continue reading →

Borden Noon – Recovery session Warm Up:  950 550m plus 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull) Kick:  300 6 x 50 Fin Kick on 1:00 100 BK recovery EN-1:  700 3 x 100 FS … Continue reading →

Borden Noon – FS Focus Warm Up:  500m Kick / EN-1:  300 / 1000 3 x 50 FS Kick on 1:25 200 FS Fins / Paddles 3 x 100 FS Fins / Paddles on 1:45 50 easy 3 x 50 BK … Continue reading →

Borden Noon – IM BK session Warm Up:  500 Kick / EN-1 / EN-2:  300 / 900 / 400 3 x 50 BK Fin Kick on 1:00 3 x 100 BK on 2:00 3 x 50 BK on 1:00 4 x … Continue reading →

Borden Noon Warm Up:  500m Kick: 300 6 x 50 Fin Kick (2x FS 2x BK, 2x Side) EN-1: 1600 4 x 100 FS Fins Paddles on 1:45 100 BK Fins/Paddles 200 FS Fins Paddles 100 BK 4 x 100 FS Pull Paddles … Continue reading →

Borden Noon Warm Up:  500 Kick / EN-1:  300 / 1350 2 x 50 BK Kick on 1:30 200 BK Fins 2 x 100 BK on 1:55 4 x 50 BK on 1:00 50 easy 50 scull 2 x 50 … Continue reading →

Borden Noon Warm Up:  500m Kick Drills: 300 2 x 50 Fin Kick (1x FS 1x BK) 2 x 50 Fin Kick – Left Side down, Right side Back 2 x 50 Fin Kick – 6-Kick Stroke Down, swim back … Continue reading →

Borden Noon Warm Up:  500m Kick / EN-1 / Recovery:  300 / 1000 / 350 2 x 50 Fin Kick 50 Scull 3 x 100 FS Fins / Paddles on 20 sec 200 FS Fins / Paddles 100 BK Recovery 2 x … Continue reading →

No Swim – Drive day

1 Day Out  – Taper Session Warm Up:  800m EN-1:  200 2 x 50 BK on 1:00, swim 48 2 x 50 FS on 55, swim 42 50 easy LAP:  50 2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, … Continue reading →

2 Days Out  – Taper Session – turns still uncomfortable Warm Up:  800m EN-1:  200 2 x 50 BK on 1:00, swim 48   act:  45, 47 2 x 50 FS on 55, swim 42   act:  38, 39 50 easy LAP:  50 2 x … Continue reading →

3 Days Out  – Taper Session – back therapy plus 1400 easy swim Warm Up:  700m EN-1:  300 100 BK on 2:00, swim 1:40 50 BK on 1:00, swim 48 50 easy 100 FS on 1:45, swim 1:28  50 FS on 55, … Continue reading →

4 Days Out  – Taper Session – Total Bust … Back spasm … couldn’t swim past 600m Warm Up:  700m EN-1:  300 100 BK on 2:00, swim 1:40 50 BK on 1:00, swim 48 50 easy 100 FS on 1:45, swim … Continue reading →

5 Days Out  – Taper Session – Collingwood – too busy to work with the clock Warm Up:  600m EN-1:  400 100 BK on 2:00, swim 1:40 2 x 50 BK on 1:00, swim 48 50 easy 100 FS on 1:45, … Continue reading →

6 Days Out  – Taper Session Warm Up:  600m EN-1:  400 100 BK on 2:00, swim 1:40 2 x 50 BK on 1:00, swim 48 50 easy 100 FS on 1:45, swim 1:28 2 x 50 FS on 55, swim 42 50 … Continue reading →

7 Days Out  – Taper Session Warm Up:  600m EN-1:  400 100 BK on 2:00, swim 1:40  act:  1:35 2 x 50 BK on 1:00, swim 48  act:  45, 45 50 easy 100 FS on 1:45, swim 1:28   act:  1:20 2 … Continue reading →

8 Days Out  – Taper Session Warm Up:  600m EN-1:  400 100 BK on 2:00, swim 1:40  act:  1:35 2 x 50 BK on 1:00, swim 48  act:  46  46 50 easy 100 FS on 1:45, swim 1:28  act:  1:24 2 … Continue reading →

9 Days Out – Start of Taper / Recovery Session Warm Up:  700m EN-1:  300 100 BK on 2:00, swim 1:40   act:  1:35 50 BK on 1:00, swim 48  act:  46 100 FS on 1:45, swim 1:28   act:  … Continue reading →

Lactic Tolerance – Final hard training session before Nationals Taper Warm Up:  600 EN-1: 200 2 x 50 BK on 1:00, swim 48  act:  47  48 2 x 50 FS on 55, swim 42  act:  42 42 50 easy LAP:  200 (300 Recovery) … Continue reading →

Race Pace Mix + Lactic Tolerance Kick Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Kick on 1:30 (2x BK, 2x FS) 2 x 100 BK on 2:00  act: 2 x 100 FS on 1:45  act: 50 … Continue reading →

Recovery / Base Aerobic Session Warm Up:  650m Recovery:  400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) Kick / EN-1:  200 / 800 (400 recovery) 4 x 50 Fin Kick on 1:00 50 easy 4 x 100 BK on … Continue reading →

Lactic Tolerance  (BK Bias) + Weights (started and then cancelled due to environmental conditions) Warm Up:  600 EN-1: 200 2 x 50 BK on 1:00, swim 48  act: 48  49 2 x 50 FS on 55, swim 42  act:  42  43 50 easy … Continue reading →

Race Pace Mix + Lactic Tolerance Kick FS Warm Up:  650m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Kick on 1:30 (2x BK, 2x FS) 2 x 100 BK on 2:00  act:  1:40  1:41 2 x 100 FS on … Continue reading →

Recovery / Base Aerobic Session Warm Up:  650m Recovery:  400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) Kick / EN-1:  200 / 800 (400 recovery) 4 x 50 Fin Kick on 1:00 50 easy 4 x 100 BK on … Continue reading →

Lactic Tolerance  (FS Bias) Warm Up:  600 EN-1: 200 2 x 50 BK on 1:00, swim 48  act:  48 49 2 x 50 FS on 55, swim 42  act:  42 42 50 easy LAP:  200 (300 Recovery) 4 x (25 FS Fast, 25 easy) … Continue reading →

Race Pace Mix + Lactic Tolerance Kick BK + Weights Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Kick on 1:30 (2x BK, 2x FS) 2 x 100 BK on 2:00  act:  1:40  1:40 2 x 100 … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Kick / EN-1:  200 / 800 (400 recovery) 2 x 50 BK Fin Kick on 1:00 50 easy 50 Scull 2 x 100 BK on 2:00, swim 1:39  act: 4 x 50 BK on 1:00, swim … Continue reading →

Lactic Tolerance  (BK Bias) + Weights Warm Up:  550 EN-1: 200 2 x 50 BK on 1:00, swim 48  act:  46  46 2 x 50 FS on 55, swim 42  act:  42 40 50 easy LAP:  200 (300 Recovery) 4 x (25 BK Fast, … Continue reading →

Race Pace Mix + Lactic Tolerance Kick FS Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Kick on 1:30 (2x BK, 2x FS) 2 x 100 BK on 2:00  act:  1:39  1:36 2 x 100 FS on … Continue reading →

Recovery / Base Aerobic Session   … Borden Closed … Collingwood Noon Warm Up:  650m Kick / EN-1:  200 / 800 (400 recovery) 2 x 50 BK Fin Kick on 1:00 50 easy 50 Scull 2 x 100 BK on 2:00, swim 1:39  act: 4 … Continue reading →

Lactic Tolerance  (FS Bias) Warm Up:  550 EN-1: 200 2 x 50 BK on 1:00, swim 48  act: 2 x 50 FS on 55, swim 42  act: 50 easy LAP:  200 (300 Recovery) 4 x (25 BK Fast, 25 easy) on 1:15 2x Build … Continue reading →

Race Pace Mix + Lactic Tolerance Kick BK Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Kick on 1:30 (2x BK, 2x FS) 2 x 100 BK on 2:00  act: 2 x 100 FS on 1:45  act: … Continue reading →

MSO Provincials (23 March)  VS  SO Provincials (27/28 April) 4 weeks of focused 50 and 100m sprint training plus a drop taper week produced the following results: 50 FS:   30.66  VS  29.41 100 FS:   33.79 + 38.79 = 1:12.58  VS  32.30 … Continue reading →

1 Day Out – SO Provincials – Mini-Drop-Taper Week Warm Up:  800m EN-1:  200 2 x 50 BK on 1:00 2 x 50 FS on 55 50 easy Race Pace for 50’s:  50  (300 recovery) (Use blocks if possible) 25 BK R-P … Continue reading →

2 Days Out – SO Provincials – Mini-Drop-Taper Week Warm Up:  600m EN-1:  400 100 BK on 2:00 2 x 50 BK on 1:00 100 FS on 1:45 2 x 50 FS on 55 50 easy Race Pace for 100’s:  100  … Continue reading →

3 Days Out – SO Provincials – Mini-Drop-Taper Week Warm Up:  700m EN-1:  300 100 BK on 2:00 50 BK on 1:00 100 FS on 1:45 50 FS on 55 50 easy LAP:  100 (100 recovery) 4 x (25 Build with … Continue reading →

4 Days Out – SO Provincials – Mini-Drop-Taper Week Warm Up:  600m EN-1:  500 100 BK on 2:00 3 x 50 BK on 1:00 100 FS on 1:45 3 x 50 FS on 55 50 easy LAP:  100 (100 recovery) 4 x (25 … Continue reading →

5 Days Out – SO Provincials – Mini-Drop-Taper Week Warm Up:  600m EN-1:  400 100 BK on 2:00 2 x 50 BK on 1:00 100 FS on 1:45 2 x 50 FS on 55 50 easy LAP:  100 (100 recovery) … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Kick / EN-1:  300 / 1000 (300 recovery) 3 x 50 BK Fin Kick on 1:00 50 easy 50 Scull 3 x 100 BK on 2:00, swim 1:39  act: 4 x 50 BK on 1:00, … Continue reading →

Lactic Tolerance  (BK Bias) … only a 1 Hr session due to Easter Good Friday 3pm to 4pm Warm Up:  500 EN-1: 200 2 x 50 BK on 1:00, swim 48  act:  48 48 2 x 50 FS on 55, swim 42  act: … Continue reading →

Race Pace Mix + Lactic Tolerance Kick FS + Weights Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Fin Kick (2x BK, 2x FS with snorkel) 2 x 100 BK on 2:00  act: 1:40 1:40 2 … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Kick / EN-1:  300 / 1000 (300 recovery) 3 x 50 BK Fin Kick on 1:00 50 easy 50 Scull 3 x 100 BK on 2:00, swim 1:39  act: 4 x 50 BK on 1:00, … Continue reading →

Lactic Tolerance  (FS Bias) + Weights Warm Up:  550 EN-1: 200 2 x 50 BK on 1:00, swim 48  act: 45 47 2 x 50 FS on 55, swim 42  act: 42 42 50 easy LAP:  200 (300 Recovery) 4 x (25 FS Fast, … Continue reading →

Race Pace Mix + Lactic Tolerance Kick BK – crazy busy pool – lane rope swapped out (wouldn’t tighten) Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Fin Kick (2x BK, 2x FS with snorkel) … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Kick / EN-1:  300 / 1000 (300 recovery) 3 x 50 BK Fin Kick on 1:00 50 Scull 3 x 100 BK on 2:00, swim 1:39  act: 4 x 50 BK on 1:00, swim 48 … Continue reading →

Lactic Tolerance Warm Up:  550 EN-1: 200 2 x 50 BK on 1:00, swim 48  act:  48 47 2 x 50 FS on 55, swim 42  act:  42 41 50 easy LAP:  200 (300 Recovery) 4 x (25 BK Fast, 25 easy) on 1:15 … Continue reading →

Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Fin Kick (2x BK, 2x FS) 2 x 100 BK on 2:00  act: 2 x 100 FS on 1:45  act: 50 easy LAP:  150   (250 recovery) 3 x (25 … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Kick / EN-1:  300 / 1000 (300 recovery) 3 x 50 BK Fin Kick on 1:00 50 easy 50 Scull 3 x 100 BK on 2:00, swim 1:39  act: 4 x 50 BK on 1:00, … Continue reading →

Lactic Tolerance Warm Up:  550 EN-1: 200 2 x 50 BK on 1:00, swim 48  act: 48 47 2 x 50 FS on 55, swim 42  act:  42 42 LAP:  200 (300 Recovery) 4 x (25 FS Fast, 25 easy) on 1:15 1x Build, … Continue reading →

Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Fin Kick (2x BK, 2x FS) 2 x 100 BK on 2:00  act: 2 x 100 FS on 1:45  act: 50 easy LAP:  150   (250 recovery) 3 x (25 … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Recovery:  400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS Kick / EN-1:  200 / 700 (150 recovery) 4 x 50 Fin Kick on 1:00 … Continue reading →

Warm Up:  550 EN-1: 200 100 BK on 2:00, swim 1:45  act:  1:38 100 FS on 1:45, swim 1:30  act:  1:28 LAP:  200 (300 Recovery) 4 x (25 FS Fast, 25 easy) on 1:15 1x Build, 1x 1st 20 Fast, 1x … Continue reading →

Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Fin Kick (2x BK, 2x FS) 2 x 100 BK on 2:00  act:  1:38  1:38 2 x 100 FS on 1:45  act:  1:28  1:26 50 easy LAP:  150   … Continue reading →

Recovery / Base Aerobic Session Warm Up:  550m Recovery:  400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS Kick / EN-1:  200 / 700 (150 recovery) 4 x 50 Fin Kick on 1:00 … Continue reading →

Borden Closed due to Chemical Levels – made it to Collingwood for a 1hr 15min session Warm Up:  550 EN-1: 200 100 BK on 2:00, swim 1:45  act:  1:41 100 FS on 1:45, swim 1:30  act:  1:26 LAP:  200 (300 … Continue reading →

First Week of a 6-Week Race Prep Phase Warm Up:  550m Kick / EN-1:  200 / 400 (50 easy) 4 x 50 Fin Kick (2x BK, 2x FS) 2 x 100 BK on 2:00  act:  1:37 1:38 2 x 100 FS … Continue reading →

Recovery Week – Base Aerobic / Recovery session Warm Up:  550m Recovery:  300 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) Kick / EN-1:  200 / 800 (150 recovery) 4 x 50 Fin Kick on 1:00 50 easy … Continue reading →

Recovery Week – Race Distance Session Day Warm Up:  1000 (simulating meet warm up) BK 100 / EN-1 100:  (250 Recovery) 100 BK for time  act:  1:19 50 easy 4 x 50 BK easy on 1:15 100 BK, swim 1:45   … Continue reading →

Recovery Week – FS Kick Day Warm Up:  550 Kick / EN-1:  300 / 400  (50 Recovery) 6 x 50 Fin Kick (3x BK, 3x FS) 2 x 100 BK on 2:00  act:   1:37, 1:36 2 x 100 FS on … Continue reading →

Recovery Week – Recovery / Base Aerobic Session Warm Up:  550m Recovery:  300 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) Kick / EN-1:  200 / 800 (150 recovery) 4 x 50 Fin Kick on 1:00 50 easy … Continue reading →

Recovery Week – Lactic Tolerance Session Warm Up:  550 EN-1 / EN-2 / LAP:  200 / 200 / 200  (400 Recovery) 100 BK on 2:00, swim 1:45  act:  1:40 2 x 50 BK on 1:05, swim 45 50 easy 4 … Continue reading →

Recovery Week – and last week of Specifics – BK Kick Day Volume Reduced Warm Up:  550 Kick / EN-1:  300 / 400 (50 easy) 6 x 50 Fin Kick (3x BK, 3x FS) 2 x 100 BK on 2:00  … Continue reading →

MSO Provincials – Day 1 & 2 50 FS:  30.66 100 FS:  33.79 + 38.79 = 1:12.58  +5.00 sec drop Super Bad, gassed after 60m 50 BK:  36.05  Pretty Ordinary but the best of the 4 races 100 BK:  38.73 … Continue reading →

MSO Provincials – Day 1 50 FS – 30.66 Awful! “looked like I was swimming a 200”

Borden Noon Warm Up:  550m EN-1/EN-2/Kick:  600 / 300 / 400  (100 Recov) 4 x 50 BK Fin Kick on 1:00 200 BK Fins 100 BK on 2:00 3 x 50 BK on 1:05, desc 1-3   act:  51 49 47 50 … Continue reading →

Took a Rest Day Warm Up:  550 Kick:  400 100 BK Fin Kick on 2:00 2 x 50 BK Fin Kick on 1:00 100 FS Fin Kick on 2:00 2 x 50 FS Fin Kick on 1:00 EN-1:  1200 200 … Continue reading →

Borden Noon – Lactic Tolerance FS/BK Warm Up:  550 EN-1:  1000 200 BK Fins 3 x 100 BK on 2:00 50 easy 200 FS Pull 3 x 100 FS on 1:45 (fell over the 1:30 mark) 50 easy EN-2:  300 … Continue reading →

Borden Noon – Sprint Focused Week Warm Up:  550m EN-1/EN-2/Kick:  600 / 300 / 350 4 x 50 BK Fin Kick on 1:00 3 x 100 BK on 2:00 3 x 50 BK on 1:05 50 easy 3 x 50 FS … Continue reading →

Recovery Session – Borden 3-4pm Warm Up:  550m Recovery:  400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull) Kick / EN-1 : 300 /  800 6 x 50 Fin kick on 1:00 200 BK Fins 2 x 100 BK … Continue reading →

BK La Tol Session – Collingwood 7:30am Warm Up:  550m EN-1:  500 3 x 100 BK on 2:00  act: 2 x 100 FS Pull on 1:45  act: EN-2:  400 (50 Recov) 3 x 50 FS on 1:00, Desc 1-3 act: 5 x 50 BK on 1:05, desc 1-5  … Continue reading →

FS Leg Session – Borden Warm-Up: 550 Kick / EN-1: 200 / 400 6 x 50 Fin Kick mix 2 x 100 BK on 2:00 2 x 100 FS on 1:45 LAP: 150 (150 Recov) 3 x (25 BK Fast, 25 easy) on … Continue reading →

Base Aerobic / Recovery Session – Borden Noon Warm Up:  450 Recovery:  400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull) EN-1/Kick:  1000 / 400 100 BK Fins Kick on 2:00 2 x 50 BK Fins … Continue reading →

FS La Tol Session –  Collingwood Warm Up:  550m EN-1:  500 2 x 100 BK on 2:00 3 x 100 FS Pull on 1:45 EN-2:  200 (50 Recov) 3 x 50 BK on 1:05, Desc 1-3 act 5 x 50 FS on 1:00, … Continue reading →

BK Leg Session – Collingwood 7:30am to 8:50am Warm-Up: 500 Kick / EN-1: 200 / 400 4 x 50 Fin Kick mix 2 x 100 BK on 2:00 2 x 100 FS on 1:45 LAP: 150 (150 Recov) 3 x (25 … Continue reading →

Recovery Session – Collingwood 8am Warm Up:  600m Recov:  400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull) EN-1 / Kick:  400 / 200 4 x 50 Fin kick on 1:00 2 x 100 BK on … Continue reading →

BK La Tol Session Warm Up:  550m EN-1:  500 3 x 100 BK on 2:00  act:  1:40 1:41 1:41 2 x 100 FS Pull on 1:45  act:  1:27 1:27 EN-2:  400 (50 Recov) 3 x 50 FS on 1:00, Desc 1-3 act: 43, 41, 40 5 x … Continue reading →

FS Leg Session Warm-Up: 550 Kick / EN-1: 200 / 400 4 x 50 Fin Kick mix 2 x 100 BK on 2:00 2 x 100 FS on 1:45 LAP: 150 (150 Recov) 3 x (25 BK Fast, 25 easy) on 1:15 … Continue reading →

Base Aerobic / Recovery Session Warm Up:  550 Recovery:  400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull) EN-1/Kick:  800 / 400 100 BK Fins Kick on 2:00 2 x 50 BK Fins Kick on 1:00 … Continue reading →

FS La Tol Session Warm Up:  550m EN-1:  500 2 x 100 BK on 2:00 3 x 100 FS Pull on 1:45 EN-2:  400 (50 Recov) 3 x 50 BK on 1:05, Desc 1-3 act 50 50 51 5 x 50 FS on … Continue reading →

BK Leg Session Warm-Up: 550 Kick / EN-1: 200 / 400 4 x 50 Fin Kick mix 2 x 100 BK on 2:00 2 x 100 FS on 1:45 LAP: 150 (150 Recov) 3 x (25 FS Fast, 25 easy) on … Continue reading →

Borden Noon – recovery Warm Up:  550m Kick / EN-1:  400 / 800 / 100 recovery 100 BK Fins Kick on 2:00 2 x 50 BK Fins Kick on 1:00 4 x 100 BK on 2:00, 1st, 2nd, 3rd, 4th length … Continue reading →

Borden Noon – recovery Warm Up:  500m Kick / EN-1 / EN-2 / LAP:  400 / 800 / 400 / 200 / 100 Recovery 2 x 100 Fins Kick on 2:00, 1x FS 1x BK 4 x 50 Fin Kick on 1:00, 2x FS, … Continue reading →

Borden Noon – recovery Warm Up:  650m Kick / EN-1 / EN-2 / LAP:  500 / 800 / 400 / 200 / 100 Recovery 4 x 50 FS Fin Kick on 1:00 4 x 100 BK on 2:00 50 easy 4 x 50 BK on … Continue reading →

Borden Noon Warm Up:  650m Kick / EN-1 / EN-2 / LAP:  500 / 800 / 400 / 200 / 100 Recovery 100 FS Fin Kick on 2:00 3 x 50 FS Fin Kick on 1:00 5 x 100 BK on 2:00 50 easy … Continue reading →

Borden Noon – speed work week Warm Up:  500m Kick / EN1-2: 750m / 500m 3 x 100 Kick (1x FS Fins, 1x BK Fins, 1x BR) 100 BK on 2:00 3 x 50 BK on 1:05, desc 1-3 6 x … Continue reading →

Borden Noon Warm Up:  650m Kick / EN-1 / EN-2:  500 / 800 / 400 / 100 Recovery 200 FS Fin Kick 3 x 50 FS Fin Kick on 1:00 4 x 100 BK on 2:00 4 x 50 BK on 1:05, desc … Continue reading →

Borden Noon Warm Up:  550m Recovery:  400 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS Kick / EN-1 / EN-2:  200 / 800 / 200 / 100 Recovery 50 BK Kick on … Continue reading →

Borden Noon – speed work week Warm Up:  500m Kick / EN1-2: 750m / 500m 3 x 100 Kick (1x FS Fins, 1x BK Fins, 1x BR) 100 BK on 2:00 3 x 50 BK on 1:05, desc 1-3 6 x … Continue reading →

Borden Noon – continued recovery sessions Warm Up:  500m Kick / EN-1 / EN-2 / LAP: 600 / 400 / 400 / 200 100 BK Fins Kick on 20 sec 2 x 50 BK Fins Kick on 15 sec 2 … Continue reading →

Borden Noon – continued recovery sessions Warm Up:  500m Kick / EN-1 / EN-2: 500 / 800 / 400 100 BK Fins Kick on 20 sec 50 BK Fins Kick on 15 sec 2 x 25 BK Fins Kick on … Continue reading →

Borden Noon Warm Up:  500 Recovery:  400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)  1x BK, 1x FS Kick / EN-1 / EN-2:  300 / 600 / 300 2 x 50 BK Kick on 1:30 … Continue reading →

Borden Noon – easing back in session Warm Up:  550 Kick / EN-1 / EN-2: 750 / 900 / 500 / 150 recov 100 BK Fin kick 3 x 50 BK Fin kick 50 easy 3 x 100 BK on … Continue reading →

Borden Noon – Speed BK Warm Up:  550m Kick / EN-1 / EN-2:  400 / 400 / 200 4 x 50 FS Fin Kick on 1:00 2 x 100 FS on 1:45, swim 1:26 2 x 50 FS on 1:00, swim 40 50 … Continue reading →

Borden Noon – Speed FS Warm Up:  550m Kick / EN-1 / EN-2:  400 / 400 / 200 3 x 50 BK Kick on 1:30 2 x 100 BK on 2:00, swim 1:37 2 x 50 BK on 1:00, swim 45 50 … Continue reading →

Borden Noon – Sprint Focus Week –  Mon-Wed Warm Up:  550 EN-1 / EN-2 / Kick: 800 / 200 / 600 / 150 recovery 3 x 100 Fin Kick (FS/BK/BR) 3 x 100 BK on 2:00, swim 1:38 2 x 50 … Continue reading →

Collingwood – early morning Warm Up:  900m Kick:  800 100 FS Kick Fins 4 x 50 FS Kick Fins 100 BK Kick Fins 4 x 50 FS Kick Fins 100 BR Kick 2 x 50 BR Kick 50 easy EN-1: 900m 3 … Continue reading →

Sprint Session + Weights Warm Up:  550m Kick / EN-1/2 LaTol:  600m / 600m / 450m / 500 Recovery 100 FS Kick 2 x 50 FS Kick 4 x 50 FS on 1:00, desc 1-4 50 Easy 100 FS Fast  … Continue reading →

Borden Noon + Weights Warm Up:  550m Kick:  750 3 x (100 Kick, 3x 50 Kick) 1x FS Fins, 1x BK fins, 1x BR 50 easy EN-1 / EN-2:  800 / 200 / 100 Recovery 4 x 100 BK on … Continue reading →

Collingwood Morning 1hr – crazy busy Warm Up:  450 EN-1/2 / Kick:  400 / 300 4 x 50 FS on whatever I could work, desc 1-4 100 FS Fins kick 50 FS Fins kick 4 x 50 BK 100 BK Fins … Continue reading →

Collingwood Noon – 1hr Warm Up:  450m Kick:  750m 3 x (100 Kick, 3x 50 Kick) 1x FS Fins, 1x BK fins, 1x BR 50 easy EN-1: 600 3 x 100 BK on 2:00 3 x 100 FS on 1:45 … Continue reading →

Warm Up: 550m Kick: 750m 3 x (100 kick, 2 x 50 kick) #1 FS, #2 BK, #3 BR 50 easy EN1/2: 200 / 50 Recov 4 x 50 FS on 1:00, desc 1-4 from aerobic 50 easy LaTol: 150m / … Continue reading →

Borden Noon + Weights Warm Up:  550 Kick: 750m 3 x (100 kick, 3 x 50 kick) #1 FS Fins, #2 BK Fins, #3 BR 50 easy EN-1: 900 / 150 recov 3 x 100 BK on 2:00 50 easy … Continue reading →

Toronto Pan Am Pool – Gong Show Session While the competition pool sat empty, the training tank was busy. Swimmer ability too mixed to actually swim more than a 25 or 50. Lots of kicking Some Pulling Some FS / … Continue reading →

Cambridge noon speed session Warm Up: 550m Kick: 750m 3 x (100 kick, 3 x 50 kick) #1 FS Fins, #2 BK Fins, #3 BR 50 easy EN1/2: 200 / 50 Recov 4 x 50 FS on 1:00, desc 1-4 … Continue reading →

Collingwood Mixed session Warm Up:  500m Kick:  600m 100 FS Fins Kick 2 x 50 FS Fins Kick 100 BK Fins Kick 2 x 50 BK Fins Kick 100 BR Kick 2 x 50 BR Kick 50 easy EN-1:  400 … Continue reading →

Warm Up:  600m Kick:  300 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 easy EN-1 /EN-2:  550 100 BK Fins 4 x 50 BK desc on 1:05 100 FS Pull 3 x 50 FS desc on … Continue reading →

Aerobic Session Warm Up:  550m EN-1 / EN-2 / Kick:  700 / 100 / 400 50 BK Kick – 100 BK – 50 BK Kick – 100 BK – 50 BK Kick 50 easy 50 FS Kick – 100 FS – 50 FS Kick – … Continue reading →

Aerobic Session Warm Up:  550m EN-1 / EN-2 / Kick:  700 / 100 / 400 3 x 50 BK Fins Kick on 1:00 2 x 100 BK on 2:00 3 x 50 FS Fins Kick on 1:00 2 x 100 FS 2 x 50 BR Kick … Continue reading →

East Bayfield session c/o Peter M. Warm Up:  600m 4 x 50 FS on 1:00, desc 1-4 100 easy 3 x 100 FS Fast on 2:30, aim for tight times (act:  1:16, 1:17, 1:18) 100 easy 6 x 50 FS with … Continue reading →

North York Gators – Pentathlon Swim Meet Markham Pan Am Pool 50 Butterfly 50 Backstroke 50 Breaststroke 50 Freestyle 100 Individual Medley

Aerobic Session Warm Up:  550m EN-1 / EN-2 / Kick:  1000 / 150 / 300 2 x 50 BK Kick 3 x 100 BK 2 x 50 FS Kick 3 x 100 FS 2 x 50 BR Kick 3 x … Continue reading →

Speed Session + Weights Warm Up:  550m Aerobic Kick:  600m / 50 Recov 3 x 100 Kick (Fins:  1x FS, 1x BK – No Fins: 1x BR) 6 x 50 Kick (Fins:  2x FS, 2x BK – No Fins:  2x BR) 50 easy EN-1/EN-2:  … Continue reading →

Aerobic Session Warm Up:  550m EN-1 / EN-2 / Kick:  1000 / 150 / 300 2 x 50 BK Kick 3 x 100 BK 2 x 50 FS Kick 3 x 100 FS 2 x 50 BR Kick 3 x … Continue reading →

Speed Session + Weights Warm Up:  550m Aerobic Kick:  600m / 50 Recov 3 x 100 Kick (Fins:  1x FS, 1x BK – No Fins: 1x BR) 6 x 50 Kick (Fins:  2x FS, 2x BK – No Fins:  2x BR) 50 easy EN-1/EN-2:  … Continue reading →

Warm Up: 500m Kick:  300m 2 x 50 BK Kick on 1:30 2 x 50 FS Kick on 1:30 2 x 50 BR Kick on 1:15 50 easy EN-1 / EN-2:  600 / 300 2 x 100 BK on 2:00, swim … Continue reading →

Warm Up: 550m EN-1 / Kick:  600 / 600 / 150 recov 3 x 100 Kick on 2:15, 1x BK Fins, 1x FS Fins, 1x BR 100 BK on 2:00, swim 1:37 100 IM on 2:00 100 FS, swim 1:26 6 … Continue reading →

Warm Up: 500m Kick:  300m 2 x 50 BK Kick on 1:30 2 x 50 FS Kick on 1:30 2 x 50 BR Kick on 1:15 50 easy EN-1 / EN-2:  600 / 300 2 x 100 BK on 2:00, swim … Continue reading →

Warm Up: 550m 200 BK/FS mix 25 BR, 25 BR Kick 200 BK/FS Fins/Paddles 100 IM Drills EN-1 / Kick:  650 / 600 / 150 recov 100 BK Fins Steady 2 x 50 BK Fins Kick Strong on 1:00 100 BK on … Continue reading →

Warm Up: 500 Mix Kick:  300m / 50 Recov 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 easy EN-1:  700m 2 x 100 BK on 2:00, swim 1:37 6 x 50 IM seq on … Continue reading →

Warm Up: 600m 200 FS-BK mix 200 FS Pull Snorkle 200 IM Drills Recov: 300 2 x (25 Kick, 50 swim, 25 Kick 50 swim) 1x FS, 1x BK EN-1/2 / Kick:  800 / 400 / 200 / 100 recov … Continue reading →

Warm Up: 700m 200 BK Fins 200 FS Pull 4 x 25 BR 200 IM Drills EN-1 / Kick:  900 / 450 / 150 recov 100 BK Kick Fins Steady 2 x 25 BK Fins Kick Strong on 1:00 50 … Continue reading →

Warm Up: 500 Mix Set 1:  EN-1 800m 2 x 100 BK on 2:00, swim 1:37 4 x 50 BK on 1:05, swim 47 2 x 100 FS on 1:45, swim 1:27 4 x 50 FS on 1:00, swim 42 … Continue reading →

4th session of the week Warm Up:  500m Set 1: 2 x 50 BK Kick on 1:30 3 x 100 BK on 2:00 – aerobic … (act:  1:37, 1:36, 1:35) 4 x 50 BK on 1:00 – slightly faster … … Continue reading →

3rd session of the week Warm Up:  500 Set 1: Fins 3 x 50 BK Fins Kick on 1:00 4 x 100 BK Fins 3 x 50 FS Fins Kick on 1:00 4 x 100 FS Fins 3 x 50 … Continue reading →

10 Days Out Borden Noon – Race Pace Warm Up:  600m LAP:  100 2 x (25 FS Build to Fast, 25 easy) on 1:30 2 x (25 BK Build to Fast, 25 easy) on 1:30 EN-1 / Kick:  600 / … Continue reading →

11 Days Out Borden Noon – Long Aerobic Session Warm Up:  600m EN-1 / Kick:  1150 / 300 2 x 50 FS Fins Kick on 1:30 2 x 50 BK Fins Kick on 1:30 2 x 50 BR 50 easy 200 BK … Continue reading →

13 Days Out Long Aerobic – Collingwood 8am Warm Up:  600m EN-1 / Kick:  1200 / 300 2 x 50 FS Fins Kick on 1:30 2 x 50 BK Fins Kick on 1:30 2 x 50 BR 50 easy 4 x 100 … Continue reading →

15 Days Out from the Noosa Ocean 1000 Borden Noon – Race Pace Warm Up:  600m LAP:  100 2 x (25 FS Build to Fast, 25 easy) on 1:30 2 x (25 BK Build to Fast, 25 easy) on 1:30 … Continue reading →

16 Days Out from the Noosa Ocean 1000 Borden Noon – Long Aerobic Session Warm Up:  600m EN-1 / Kick:  1300 / 200 2 x 50 FS Fins Kick on 1:30 2 x 50 BK Fins Kick on 1:30 2 x 50 … Continue reading →

Borden Noon – Race Pace Warm Up:  600m LAP:  100 2 x (25 FS Build to Fast, 25 easy) on 1:30 2 x (25 BK Build to Fast, 25 easy) on 1:30 EN-1 / Kick:  600 / 300 2 x … Continue reading →

Borden Noon – Long Aerobic Session Warm Up:  600m EN-1 / Kick:  1300 / 200 2 x 50 FS Fins Kick on 1:30 2 x 50 BK Fins Kick on 1:30 2 x 50 BR 50 easy 5 x 100 BK on 2:00, … Continue reading →

Long Aerobic – Collingwood 8am Warm Up:  600m EN-1 / Kick:  1300 / 300 2 x 50 FS Fins Kick on 1:30 2 x 50 BK Fins Kick on 1:30 2 x 50 BR 50 easy 200 FS Pull on 3:30 200 BK … Continue reading →

Borden Noon – Race Pace Session Warm Up:  600m LAP:  100 2 x (25 FS Build to Fast, 25 easy) on 1:30 2 x (25 BK Build to Fast, 25 easy) on 1:30 EN-1 / Kick:  500 / 300 2 … Continue reading →

Borden Noon – Sprint / Easy session Warm Up:  1000 LAP:  450 2 x (50 FS Min Stroke/Time, 50 easy) 3 x (25 FS Sprint, 25 easy) 2 x (50 BK Min Stroke/Time, 50 easy) 3 x (25 BK Sprint, 25 easy) 4 x (25 … Continue reading →

Borden Noon – Race Pace Warm Up:  600m LAP:  100 2 x (25 FS Build to Fast, 25 easy) on 1:30 2 x (25 BK Build to Fast, 25 easy) on 1:30 EN-1 / Kick:  500 / 300 2 x … Continue reading →

Borden Noon – Long Aerobic Session Warm Up:  600m EN-1 / Kick:  1300 / 200 2 x 50 FS Fins Kick on 1:30 2 x 50 BK Fins Kick on 1:30 2 x 50 BR 50 easy 5 x 100 BK on 2:00, … Continue reading →

Long Aerobic – Collingwood 8am Warm Up:  600m EN-1 / Kick:  1200 / 300 2 x 50 FS Fins Kick on 1:30 2 x 50 BK Fins Kick on 1:30 2 x 50 BR 50 easy 300 FS Pull on 3:30 200 BK … Continue reading →

Race Pace – Collingwood 8am Warm Up:  600m EN-1 / Kick:  500 / 300 2 x 50 FS Kick on 1:30 2 x 50 BK Kick on 1:30 2 x 50 BR Kick 300 FS Pull on 5:00 200 BK, swim <3:30 … Continue reading →

Borden Noon – Long Aerobic Session Warm Up:  600m EN-1 / Kick:  1200 / 200 2 x 50 FS Fins Kick on 1:30 2 x 50 BK Fins Kick on 1:30 2 x 50 BR 50 easy 2 x 100 BK on 2:00 … Continue reading →

Borden Noon – Sprint Day Warm Up:  1000 LAP:  450 2 x (50 FS Min Stroke/Time, 50 easy) 3 x (25 FS Sprint, 25 easy) 2 x (50 BK Min Stroke/Time, 50 easy) 3 x (25 BK Sprint, 25 easy) 4 x (25 FL/BR Sprint, … Continue reading →

Borden Noon – Race Pace Warm Up:  600m EN-1 / Kick:  500 / 300 2 x 50 FS Kick on 1:30 3 x 100 FS on 1:40 … super tight tricep/lat after 2 x 50 BK Kick on 1:30 2 x 100 BK … Continue reading →

Borden Noon – Long Aerobic Session Warm Up:  600m EN-1 / Kick:  1200 / 200 2 x 50 FS Fins Kick on 1:30 300 FS Pull on 5:00 200 FS on 3:30 2 x 50 BK Fins Kick on 1:30 200 BK … Continue reading →

Borden Noon – Long Aerobic Session Warm Up:  600m EN-1 / Kick:  1200 / 300 2 x 50 FS Fins Kick on 1:30 7 x 100 FS on 1:45, swim 1:29 (act:  good … all 1:27 to 1:29) 2 x 50 … Continue reading →

Borden Noon – Race Pace Warm Up:  600m EN-1 / Kick:  500 / 300 2 x 50 FS Kick on 1:30 300 FS Pull on 5:00 (act:  4:36) 2 x 50 BK Kick on 1:30 200 BK, swim <3:30 (act:  3:29) 2 … Continue reading →

Borden Noon – Sprint Day Warm Up:  1000 LAP:  450 2 x (50 FS Min Stroke/Time, 50 easy) 3 x (25 FS Sprint, 25 easy) 2 x (50 BK Min Stroke/Time, 50 easy) 3 x (25 BK Sprint, 25 easy) 4 x (25 FL/BR Sprint, … Continue reading →

Borden Noon – Race Pace Warm Up:  600m EN-1 / Kick:  500 / 200 2 x 50 FS Kick on 1:30 300 FS Pull on 5:00 (4:42) 2 x 50 BK Kick on 1:30 (3:32) 200 BK, swim <3:30 50 easy EN-2:  … Continue reading →

Borden Noon – Long Aerobic Session Warm Up:  600m EN-1 / Kick:  1200 / 200 2 x 50 FS Fins Kick on 1:30 400 FS Fins on 6:30 300 FS Pull on 5:00 2 x 50 BK Fins Kick on 1:30 5 … Continue reading →

Warm Up:  600m EN-1/Kick:  700m / 300m 2 x 50 FS Kick on 1:30 200 FS Pull 2 x 50 BK Kick on 1:30 200 BK 2 x 50 BR Kick 3 x 100 IM 50 easy EN-2:  400m 200 … Continue reading →

Borden Noon Warm Up:  600m Kick:  300 3 x 50 Fin Kick on 1:00 3 x 50 Fin Kick on 1:00 3 x 50 BR Kick on 1:15 50 easy EN-1:  1000 400 FS Fins, breath 3, 2x, 3x, 1x 200 … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick:  700m / 300m 2 x 50 FS Kick on 1:30 400 FS Fins 3, 2×2, 3×3, 1x  (act:  6:02) 2 x 50 BK Kick on 1:30 300 FS Pull  (act:  4:38) 2 x 50 BR … Continue reading →

Borden Noon Warm Up:  500m Kick:  300 3 x 50 FS Fin Kick on 1:00 3 x 50 BK Fin Kick on 1:00 3 x 50 BR Kick on (2x 1:15, 1x 1:20) 50 easy EN-1:  1000 300 FS Pull on 5:00  (act:  … Continue reading →

Warm Up:  500m EN-1/Kick:  700m / 300m 2 x 50 FS Kick on 1:30 400 FS Fins, breathing 3, 2×2, 3×3, 1 2 x 50 BK Kick on 1:30 300 FS Pull 2 x 50 BR Kick 50 easy EN-2:  … Continue reading →

Borden Noon Warm Up:  500m Kick:  300 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 easy EN-1:  1000 400 FS Fins with every 4th length BK 200 BK Fins 300 FS Pull 100 … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick:  700m / 300m 2 x 50 FS Kick on 1:30 400 FS Fins every 4th BK 3, 2×2, 3×3 2 x 50 BK Kick on 1:30 300 FS Pull 2 x 50 BR Kick 50 … Continue reading →

Borden Noon Warm Up:  500m Kick:  300 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 easy EN-1:  1000 300 FS Fins on 5:00 100 BK on 2:00 300 FS Pull on 5:00 100 … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick:  700m / 300m 2 x 50 FS Kick on 1:30 300 FS Fins with every 4th length BK 2 x 50 BK Kick on 1:30 200 FS Pull 200 BK Fins 2 x 50 … Continue reading →

Borden Noon Warm Up:  500m Kick:  300 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 easy EN-1:  1000 400 FS Fins with every 4th length BK 200 BK Fins 200 FS Pull 200 … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick:  700m / 300m 2 x 50 FS Kick on 1:30 300 FS Fins with every 4th length BK 2 x 50 BK Kick on 1:30 200 FS Pull 200 BK Fins 2 x 50 … Continue reading →

Borden Noon Warm Up:  500m Kick:  300 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 easy EN-1:  1000 200 FS Fins 100 BK 200 FS Pull 100 BK 200 FS 100 BK 50 … Continue reading →

Collingwood Noon Warm Up:  400m Kick:  300m 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:30 EN-1: 600 / 100 Recov 400 FS Fins with every 4th length BK 50 BK 200 FS Pull 200 … Continue reading →

Collingwood Noon Warm Up:  400m Kick:  300m 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:30 EN-1: 600 / 100 Recov 400 FS Fins with every 4th length BK 50 BK 200 FS Pull 50 … Continue reading →

Borden Noon Warm Up:  500 Kick:  300 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 easy EN-1:  800 200 FS Fins 100 BK 200 FS Pull 100 BK 200 FS 50 easy EN-2:  … Continue reading →

Borden Noon Warm Up:  500 Kick:  300 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 easy EN-1:  800 200 FS Fins 100 BK 200 FS Pull 100 BK 200 FS 50 easy EN-2:  … Continue reading →

Collingwood Noon Warm Up:  500m EN-1 / Kick:  600 / 300 / 50 recov 2 x 50 FS Kick on 1:30 2 x 100 BK on 2:00 2 x 50 BK Kick on 1:30 2 x 100 IM seq on 2:00 … Continue reading →

Collingwood Noon Warm Up:  500m Kick:  300m 5 x 50m Kick mix  – 2x FS Fins, 2x BK Fins, 1x BR 50 easy EN-1:  1000m 200 FS Fins 200 FS Pull 200 FS 2 x 100 BK on 2:00 2 x 100 IM … Continue reading →

Borden Noon Warm Up:  500m Kick:  400 2 x 50 FS Fin Kick 2 x 50 BK Fin Kick 2 x 50 BR Kick 2 x 50 Kick (1x FS, 1x BK) 50 easy EN-1 / Kick:  1000  /50 recov … Continue reading →

Warm Up:  500m Kick:  300m 6 x 50m Kick mix  – 2x FS Fins, 2x BK Fins, 2x BR 50 easy EN-1:  1000m 400 FS Fins, every 4th length BK 3 x 100 BK on 2:00 3 x 100 IM on 2:00 100 … Continue reading →

Borden Noon Warm Up:  500 Kick:  300 6 x 50 Fin Kick EN-1:  900 3 x 100 BK on 2:00 3 x 100 IM on 2:00 3 x 100 FS on 1:45 50 easy EN-2:  500 300 FS for time … Continue reading →

Collingwood Noon Warm Up:  500m Kick: 100 4 x 25 Kick EN-1: 500 100 FS Fins, 100 BK Fins 100 FS Pull, 100 BK Pull 100 IM 50 easy EN-2:  700m 2 x (100 BK on 2:00, 100 IM on … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick:  700 / 300 / 50 recov 2 x 50 FS Kick on 1:30 2 x 100 BK on 2:00 2 x 50 BK Kick on 1:30 6 x 50 IM seq on 1:05 … Continue reading →

Borden Noon Warm Up:  500m Kick:  400m 8 x 50m Kick mix  – 2x FS Fins, 2x BK Fins, 2x BR, 1x FS, 1x BK 50 easy EN-1:  1200m 400 FS Fins, every 4th length BK 4 x 100 BK on 2:00 … Continue reading →

Borden Noon Warm Up:  600m EN-1/Kick:  1300 / 350 3 x 50 Kick on 1:00 (Fins FS/BK) 3 x 100 FS Fins 100 BK 2 x 50 Kick on 1:00 (Fins FS/BK) 3 x 100 FS Pull on 1:45 100 BK 2 x 50 … Continue reading →

Borden Noon Warm Up:  600 EN-1 / Kick:  700 / 300 2 x (50 FS Kick, 50 FS, 50 BK Kick, 50 BK, 50 BR Kick, 50 BR) 100 FS Fins 100 FS Pull 100 FS 100 BK 50 easy … Continue reading →

Borden Noon Warm Up:  600m EN-1/Kick:  1500 / 450 3 x 200 FS (Fins/Pull/Swim) on 3:30 100 BK 3 x 50 Kick on 1:00 (Fins FS/BK, BR) 6 x 100 FS (Fins/Pull/Swim) on 1:45 100 BK 3 x 50 Kick … Continue reading →

Borden Noon Warm Up:  600m 200 BK 200 FS Snorkle 2 x 100 IM Drill Kick: 400m 2x 50 FS Fin Kick 2x 50 BK Fin Kick 50 FS Fin Kick 50 BK Fin Kick 2x 50 BR Kick 50 BK easy … Continue reading →

Warm Up:  500m EN-1 / Kick / Recovery:  1200m / 700 / 200 2 x 100 Fin Kick, 1 FS, 1 BK 400 FS Fins with every 4th length BK 2 x 100 BK on 2:00 5 x 50 Fin … Continue reading →

Borden Noon – Mixed session Warm Up:  500m EN-1/Kick: 1200/ 300 2 x 50 FS Kick on 1:30 200 FS Fins on 3:15 100 FS Fins on 1:45 2 x 50 FS on 1:00 100 BK on 2:00 2 x 50 … Continue reading →

Borden Noon – Tri Group Coach session (12:00) Warm Up:  500 100 BK 100 FS 50 BR 100 BK 100 FS Drill 50 FL/BK Drill Kick / EN-1: 4 x (50 Fin Kick, 100 Fin Swim) on 20 sec rest, … Continue reading →

Borden Noon Aerobic Warm Up:  500m Recovery: 400m 2 x (25 Kick, 50 Swim 25 Kick 50 Swim, 50 Scull) EN-1 / Kick: 1150 / 200 2 x 50 Kick on 1:30 2 x 25 FS on 10 sec 2 … Continue reading →

Warm Up:  500m EN-1 / Kick:  1600m / 450 2 x 100 Fin Kick, 1 FS, 1 BK 400 FS Fins with every 4th length BK 2 x 100 BK on 2:00 5 x 50 Fin Kick on 1:00 4 x … Continue reading →

Borden Noon – Mixed session Warm Up:  500m EN-1/Kick: 1200/ 300 2 x 50 FS Kick on 1:30 200 FS Fins on 3:15 100 FS Fins on 1:45 2 x 50 FS on 1:00 100 BK on 2:00 2 x 50 … Continue reading →

Borden Noon – Tri Group Coach session (12:00) Warm Up:  500 100 BK 100 FS 50 BR 100 BK 100 FS Drill 50 FL/BK Drill Kick / EN-1: 4 x (50 Fin Kick, 100 Fin Swim) on 20 sec rest, … Continue reading →

Borden Noon Warm Up:  500m Recovery:  450m 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) 3 x (25 Scull with kick, 25 swim) EN-1 /-2 / Kick: 400m/400m/300m / (300 Recovery) 3 x 50 FS Kick 4 x 100 FS Pull on 1:45 … Continue reading →

Warm Up:  500m EN-1 / Kick:  1600m / 700 2 x 100 Fin Kick, 1 FS, 1 BK 400 FS Fins with every 4th length BK 2 x 100 BK on 2:00 5 x 50 Fin Kick on 1:00 400 FS … Continue reading →

Warm Up:  500m Kick: 500m 2 x 100  Kick 6 x 50  Kick on 1:30 50 easy EN-1: 400 FS with every 4th length BK 300 BK 3 x 100 FS Pull EN-2: 150m 2 x 50 FS Fins/Paddles DPS, on 1:30 Aim for … Continue reading →

Coached Technique session with CF Tri group by Ashlyn

Warm Up:  500m Kick: 500m 2 x 100 Fin Kick 6 x 50 Fin Kick on 1:00 50 easy EN-1:  1300m 300 FS with every 4th length BK 300 BK Fins 300 FS Fins 2 x 100 BK, 1 Pull 2 … Continue reading →

Warm Up:  500m Kick: 500m 2 x 100 Fin Kick 6 x 50 Fin Kick on 1:00 50 easy EN-1:  1300m 300 FS with every 4th length BK 300 BK Fins 300 FS Fins … act:  3:54 2 x 100 BK, … Continue reading →

Aerobic / Recovery Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 kick, 50 swim) EN-1 / Kick:  1200m 200 FS Fins 100 BK 50 FS Kick 50 Scull 200 FS Pull 100 BK 50 FS Kick … Continue reading →

Aerobic Warm Up:  500m Kick: 400m 2 x 100 Fin Kick 6 x (25 Fast Kick, 25 swim) on 15 sec 50 easy EN-1:  1300m 400 FS with every 4th length BK 200 BK Fins 200 FS Fins 100 BK on … Continue reading →

Warm Up:  500m Kick: 400m 2 x 100 Fin Kick 6 x 50 Fin Kick on 1:00 50 easy EN-1:  1300m 300 FS with every 4th length BK 300 BK Fins 300 FS Fins 2 x 100 BK, 1 Pull 2 … Continue reading →

Warm Up:  500m Kick: 400m 2 x 100 Fin Kick 4 x 50 Fin Kick on 1:00 50 easy EN-1:  1100m 300 FS with every 4th length BK 200 BK Fins (act 2:53) 200 FS Fins (act 2:36) 2 x … Continue reading →

Borden Noon – easy Warm Up:  500m EN-1 / Kick: 1400 / 200 50 FS Kick 200 FS Pull 50 FS Kick 3 x 100 FS, 2x Pull 3 x 50 IM seq 50 Scull 50 BK Kick 200 BK 50 BK … Continue reading →

Warm Up:  500m Kick: 400m 2 x 100 Fin Kick 4 x 50 Fin Kick on 1:00 50 easy EN-1:  1100m 300 FS with every 4th length BK 200 BK Fins (act 2:56) 200 FS Fins (act 2:40) 2 x … Continue reading →

Another 4 days off gap for Easter Warm Up:  500m EN-1/Kick: 1500 / 200 50 BK Kick 2 x 200 BK (Fins, full) 50 FS Kick 3 x 200 FS (Fins, Pull, full) 50 BK Kick 2 x 100 BK (Fins, full) … Continue reading →

Borden Noon Warm Up:  500m EN-1: 1400 / 300 2 x 50 Fin Kick 200 FS Fin 3 x 100 FS, 2x Pull 3 x 50 IM seq 50 Scull 2 x 100 Fin Kick 200 BK Fins 3 x … Continue reading →

Borden Noon Warm Up:  500m EN-1: 1400 / 300 2 x 50 Fin Kick 200 FS Fin 3 x 100 FS, 2x Pull 3 x 50 IM seq 50 Scull 2 x 100 Fin Kick 200 BK Fins 3 x … Continue reading →

Easy swim after a weekend of racing in Nepean. Warm Up: 400m EN-1/Kick: 1600 / 250 200 FS 2 x 100 FS 50 FS Kick 200 FS Pull with paddles 2 x 100 FS Pull 50 FS Kick 200 BK … Continue reading →

50 Back:  35.03 100 Back:  1:16.92   (splits 37.99 + 38.93) 50 Breast:  38.07 100 IM:  1:17.01   (splits 36.63 + 40.38) 50 FS:  30.16 100 FS:  1:07.53   (splits 32.37 + 35.16)

Last Workout before Nepean Provincials Warm Up:  600m 200 BK 200 FS 200 IM EN-1: 2 x 100 BK Fins 2 x 100 FS Pull 2 x 50 BK 2 x 50 FS Pacing: 25 BK @ 50m pace, 25 easy … Continue reading →

Borden Noon – Broken Swim @ Lactic session Warm Up:  500 EN-1/Kick: 3 x 100 BK Fins 50 BK Kick 50 Scull 3 x 100 BK 2 x BK Kick 3 x 100 FS Pull 50 FS Kick 50 Scull … Continue reading →

Borden Noon – Aerobic session after 3 day break – Provincials in 4 days Warm Up:  500m Kick:  300m 6 x 50m Fin Kick on 1:00 50 easy EN-1/EN-2: 1000/400 200 BK Fins (act:  258) 200 FS Pull (act:  3:00) 3 x … Continue reading →

FS Lactic Tolerance Session Warm Up:  500m Kick: 200 4 x 50 Kick on 1:30 2x FS, 2x BK EN-1/EN-2: 300 / 150 2 x 100 FS on 1:45, swim 1:29 5 x 50 FS on 1:00, desc 1-5 from 43 LA Tol for FS:  250 ( … Continue reading →

Borden Noon – Recovery Session Warm Up:  500m EN-1/Kick: 100 BK on 2:00, swim 1:45 50 BK Kick 2 x 50 BK on 1:05, swim 49 50 BK Kick 100 FS on 1:45, swim 1:28 50 FS Kick 2 x … Continue reading →

BK Lactic Tolerance Session Warm Up:  500m Kick: 200 4 x 50 Kick on 1:30 2x FS, 2x BK EN-1/EN-2: 300 / 150 2 x 100 BK on 2:00, swim 1:45 5 x 50 BK on 1:05, desc 1-5 from 50 LA Tol for … Continue reading →

Restart of training after 2.5 weeks off and a recovery week Borden – Aerobic focus Warm Up:  500 Kick:  200 4 x 50 Fin Kick on 1:00 50 easy EN-1 :  400 2 x 100 BK on 2:00, swim 1:45 2 x 100 FS … Continue reading →

Recovery Session Warm Up:  500 EN-1 / Kick:  1600 / 200 200 BK Fins 3 x 100 BK on 2:00, swim 1:45 5 x 50 BK on 1:05, swim 50 50 Kick, 50 Scull, 50 Kick 200 FS Pull 3 x 100 FS … Continue reading →

Recovery Session Warm Up:  400 EN-1 / Kick:  1300 / 200 200 BK Fins 2 x 100 BK on 2:00, swim 1:45 4 x 50 BK on 1:05, swim 50 50 Kick, 50 Scull, 50 Kick 200 FS Pull 2 … Continue reading →

Recovery Session Warm Up:  500m EN-1 / Kick: 600 / 300 3 x 100 FS 2 x 50 Fin Kick 3 x 100 BK 2 x 50 Fin Kick 2 x (3 x 50 FS as easy, medium, fast) 2 x (3 x 50 BK … Continue reading →

Recovery Session Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1 / Kick: 600 / 300 2 x 100 FS 2 x 50 Fin Kick 2 x 100 BK 2 x 50 Fin Kick 4 x 50 … Continue reading →

Total Recovery Week required after Tremblant/Durrand trips – 2.5 weeks out of the water. Warm Up:  800m Recovery:  300 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1 / Kick: 600 / 300 2 x 100 Fins (FS/BK) … Continue reading →

Borden – Aerobic focus – cancelled due to Tremblant Warm Up:  500 Kick:  300 6 x 50 Fin Kick on 1:00 50 easy EN-1 :  800 4 x 100 BK on 2:00, swim 1:45 4 x 100 FS on 1:45, swim 1:28 … Continue reading →

Borden Noon – FS LaTol Session Warm Up:  500m Kick: 200 4 x 50 Kick on 1:30 (2x FS, 2x BK) with Fins EN-1/EN-2: 400 / 200 200 FS on 3:30 2 x 100 FS on 1:45, swim 1:28 4 x 50 FS on 1:00, desc 1-4 … Continue reading →

Borden Noon – BK La Tol Session (easier due to knee ‘lube’ – shorted by 15min early departure) Warm Up:  500m Kick: 200 4 x 50 Kick on 1:30 (2x FS, 2x BK) (done fin) EN-1/EN-2: 400 / 200 200 BK on … Continue reading →

Missed session Borden – Aerobic focus Warm Up:  500 Kick:  300 6 x 50 Fin Kick on 1:00 50 easy EN-1 :  800 4 x 100 BK on 2:00, swim 1:45 4 x 100 FS on 1:45, swim 1:28 EN-3 FS:  175 … Continue reading →

Borden – FS Sprint Session + weights – Caution due to R Medial Epicondolitis Warm Up:  500m Kick: 150 3 x 50 Fin Kick EN-1/EN-2: 300 / 150 2 x 100 FS on 1:45, swim 1:28 5 x 50 BK on 1:00, desc 1-5 from … Continue reading →

Borden – Aerobic focus Warm Up:  500 Recovery: 150 (25 Kick, 50 Swim, 25 kick, 50 swim) EN-1 / Kick:  550 / 200 2 x 50 BK Kick 2 x 100 BK on 2:00, swim 1:45 2 x 50 BK on … Continue reading →

Borden – BK Sprint Session + weights Warm Up:  500m Kick: 150 3 x 50 Fin Kick EN-1/EN-2: 300 / 150 2 x 100 BK on 2:00, swim 1:45 5 x 50 BK on 1:05, desc 1-5 from 50 LA Tol for BK:  300 … Continue reading →

Borden – Aerobic focus Warm Up:  500 Recovery: 150 (25 Kick, 50 Swim, 25 kick, 50 swim) EN-1 / Kick:  550 / 200 2 x 50 BK Kick 2 x 100 BK on 2:00, swim 1:45 2 x 50 BK on … Continue reading →

Borden – FS Sprint Session + weights Warm Up:  500m Kick: 200 4 x 50 Fin Kick EN-1/EN-2: 3 x 100 FS on 1:45, swim 1:28 4 x 50 FS on 1:00, desc 1-4 from 42 LA Tol for FS:  400 (650 recov) … Continue reading →

Borden – Aerobic focus Warm Up:  500 EN-1 / Kick:  800 / 300 2 x 50 BK Kick 3 x 100 BK on 2:00, swim 1:45 50 BK Kick 2 x 50 BK on 1:05, swim 50 2 x 50 … Continue reading →

Borden – BK Sprint Session + weights Warm Up:  500m Kick: 200 4 x 50 Fin Kick EN-1/EN-2: 3 x 100 BK on 2:00, swim 1:45 4 x 50 BK on 1:05, desc 1-4 from 49 LA Tol for BK:  … Continue reading →

Borden – Aerobic focus Warm Up:  500 EN-1 / Kick:  800 / 300 2 x 50 BK Kick 3 x 100 BK on 2:00, swim 1:45 50 BK Kick 2 x 50 BK on 1:05, swim 50 2 x 50 … Continue reading →

Borden Noon – FS Speed Warm Up:  500m Kick:  200 100 Kick 2 x 50 Kick EN-1/EN-2:  200/200 2 x 100 FS on 1:45, swim 1:28 4 x 50 FS on 1:00, swim 40 La Tol FS:  300 2 x (75 FS Fast on 1:15, … Continue reading →

Borden Noon – Mix Warm Up:  500m Kick:  300 6 x 50 Fin Kick on 1:00 50 easy EN-1: 400 4 x 50 BK on 1:05, swim 52 4 x 50 FS on 55, swim 43 LAP:  50m 2 x … Continue reading →

Borden Noon – BK Speed Warm Up:  500m Kick:  200 100 Kick 2 x 50 Kick EN-1/EN-2:  200/100 2 x 100 BK on 2:00, swim 1:45 2 x 50 BK on 1:00, swim 47 EN-3: 350 3 x 50 FS … Continue reading →

Post Alderwood Yards Meet – Recovery Session Warm Up:  500 Recovery:  200 2 x (50 Kick, 50 Swim) EN-1 / Kick:  1200 / 300 3 x 50 Fin Kick on 1:00 3 x 200 BK, 2x Fins, 1x Full 3 … Continue reading →

Yards Meet 50 YD Back:  32.88  (2017 – 32.30) 100 YD Back:  1:15.23  (2017 1:12.03) 50 YD Free:  27.93  (2017 28.59) 100 YD Free:  1:05.26  (2017 1:03.50) 100 YD I.M.:  1:14.87  (New) 50 Breast:  37.07  (New)

Warm Up:  500m Kick:  400 2 x 50 Fin Kick on 1:00 2 x 50 Kick on 1:30 2 x 50 BR Kick on 1:15 EN-1/2: 1000 4 x 100 BK on 2:00, 2x Fins, 2x Full 4 x 100 FS on 1:45, 2x … Continue reading →

Borden Noon Warm Up:  500m Kick:  400 2 x 50 Fin Kick on 1:00 2 x 50 Kick on 1:30 2 x 50 BR Kick on 1:15 EN-1/2: 800 3 x 100 BK on 2:00 3 x 100 FS on 1:45 4 x 50 Choice … Continue reading →

Borden Noon Warm Up:  500m Kick:  400 6 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 EN-1/2: 1000/150 2 x 100 Fins (BK, FS) 2 x 100 Pull (BK, FS) 2 x 100 (BK, FS) 4 x … Continue reading →

Borden Noon  POOL CLOSED Warm Up:  500m EN-1/2/Kick: 800/200/400 2 x 200 (BK, FS) 2 x 100 Fin kick 50 scull 2 x 100 (BK, FS 2 x 50 Kick 50 scull 4 x 50 BK on 1:05 as 2 x … Continue reading →

Borden Noon Warm Up:  500m EN-1/2/Kick: 800/100/400 4 x 50 Fin kick on 1:00 2 x 100 BK on 2:00 2 x 100 FS on 2:00 2 x 50 Kick on 1:30, 1x FS, 1x BK 5 x 50 BK … Continue reading →

Recovery session – from 10 days out of the water! Warm Up:  400m Recovery:  300m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1 / Kick:  1000 4 x 50 Fin Kick 3 x 100 BK on 2:00 … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick: 50 Kick 2 x 100 BK Fins 50 scull 50 Kick 2 x 100 FS Pull 50 scull EN-2: 9 x 25 BK, desc 1-3 etc on 45 9 x 25 FS, … Continue reading →

Borden Noon Warm Up:  500m Recovery: 300m 2 x (25 Kick, 50 Swim, 25 Kick 50 Swim) Kick: 500m 4 x 50 Fin Kick (2x FS, 2x BK) 4 x 50 Kick (2x FS, 2x BK) 2 x 50 BR Kick  (55, … Continue reading →

Borden Noon Warm Up:  800m Recovery: 300m 2 x (25 Kick, 50 Swim, 25 Kick 50 Swim) Kick: 500m 4 x 50 Fin Kick (2x FS, 2x BK) 4 x 50 Kick (2x FS, 2x BK) 2 x 50 BR Kick EN-1: … Continue reading →

Borden Noon – Warm Up:  700m EN-1/Kick for FS: 700 / 100 2 x 100 FS Fins on 1:45 2 x 50 FS Fins Kick 2 x 100 FS Pull on 1:45 2 x 50 FS Kick 50 Scull 2 … Continue reading →

Borden Noon Warm Up: 800 300 BK Fins 300 FS Snorkle (150 pull, 150 kick) 200 IM Drills EN-1: 700 3 x 100 BK on 2:00 (Pull, Swim, Fins) 3 x 100 FS on 2:00 (Pull, Swim Fins) 2 x … Continue reading →

Borden Noon – Aerobic session Warm Up:  800m Recovery:  300 2 x (25 Kick, 50 swim, 25 kick 50 swim) EN-1 / Kick: 1200 / 3min to the deep end 6 x (30 sec Fin Vertical Flutter kick, 100 Fin Swim) 3x FS, … Continue reading →

Borden Noon – Aerobic session Warm Up:  800m Recovery:  300 2 x (25 Kick, 50 swim, 25 kick 50 swim) EN-1 / Kick: 1200 / 3min to the deep end 6 x (30 sec Fin Vertical Flutter kick, 100 Fin Swim) … Continue reading →

Borden Noon – BK Speed Warm Up:  500m EN-1/Kick for FS: 700 / 100 2 x 100 FS Fins on 1:45 2 x 50 FS Fins Kick 2 x 100 FS Pull on 1:45 2 x 50 FS Kick 50 … Continue reading →

Borden Noon – Aerobic Session Warm Up:  500m EN-1 / EN-2 / Kick:  1100 / 150  / 400 100 BK Kick 100 BK Pull 4 x 50 BK on 1:05 (3x @ 50, 1x @ 47) 2 x 100 BK on 2:00 … Continue reading →

Borden Noon Warm Up:  600m Kick:  500m 4 x 50 Fin Kick on 1:00 (2x FS, 2x BK) 4 x 50 Kick on 1:30 (2x FS, 2x BK) 2 x 50 BR Kick on 1:15 50 easy EN-1: 1200 2 … Continue reading →

Collingwood … semi-recovery from Cottage session Warm Up: 800 200 BK 200 FS Snorkle 100 BK 100 FS Pull 2 x 100 IM Drill EN-1/Kick: 900 / 300 200 FS Pull 100 BK 2 x 50 Fin Kick 200 FS … Continue reading →

Collingwood Noon – 1.5hr Warm Up:  800 200 BK 200 FS Snorkle 100 BK 100 FS Pull 2 x 100 IM Drill EN-1/Kick: 1200 / 200 400 FS Fins, every 4th length BK 2 x 50 Fin Kick 400 FS … Continue reading →

Thanksgiving Holiday Hours – Collingwood 10am – 1hr CRAZY HOT Pool water!! Warm Up:  500m 200 BK 200 FS Snorkle 100 IM Drill EN-1 / Kick:  800 / 200 2 x 50 Fin Kick on 1:00 4 x 50 FS on 1:00, … Continue reading →

Collingwood Noon 1.5hrs Warm Up: 800m 300 BK 300 FS Snorkle 2 x 100 IM Drill EN-1 / Kick: 1200 / 400 4 x 50 Fin Kick 400 FS Fins, every 4th length BK 400 FS Pull 100 BK 200 FS … Continue reading →

Collingwood Noon Warm Up:  500m 200 BK 200 FS Snorkle 100 IM Drill Kick:  300m 6 x 50 Fin Kick on 1:00 50 easy EN-1: 800m 2 x 100 FS Fins 50 BK 2 x 100 FS Pull 50 BK 2 … Continue reading →

Collingwood Noon Warm Up:  500m 200 BK 200 FS Snorkle 100 IM Drill Kick:  300m 6 x 50 Fin Kick on 1:00 50 easy EN-1: 800m 2 x 100 FS Fins 50 BK 2 x 100 FS Pull 50 BK 2 … Continue reading →

Return to Collingwood after 5-week closure Warm Up: 800m 300 BK 300 FS Snorkle 2 x 100 IM Drill EN-1 / Kick: 1200 / 400 4 x 50 Fin Kick 300 FS Fins 200 BK Fins 300 FS Pull 200 BK … Continue reading →

East Bayfield Warm Up: 800m 300 BK 300 FS Snorkle 2 x 100 IM Drill EN-1 / Kick: 1600m 4 x 50 Fin Kick 200 FS Fins 200 BK Fins 200 FS Pull Paddles 200 BK 200 FS Pull 200 … Continue reading →

Allandale – long FS session if not too crowded Warm Up:  500m Kick:  250 3 x 50 FS Kick on 1:30 2 x 50 BK Kick on 1:30 50 easy EN-1:  1500 300 FS fins on 5:00, swim 4:25 200 BK … Continue reading →

Allandale – crowded only 1hr minus Warm Up:  500 5 x 50 Fin Kick Continuous mix of 25’s on 30, 35 and 40 – mix FS BK 10 x 25 Fin Kick 4 x 25 Fin Dolphin underwater on 1:15

Collingwood Noon – only 1hr Warm Up:  800m 300 BK 300 FS (half with snorkel) 200 IM Drill Kick:  200m 2 x (50 FS Kick, 50 BK Kick on 1:30) EN-1: 1000m 2 x 100 FS Pull with Paddles on … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick: 1600 / 350m 2 x 100 Fin Kick on 2:15 400 FS Fins every 4th BK 400 BK Fins, every 4th FS 3 x 50 Fin Kick on 1:00 600 FS Pull – first … Continue reading →

Warm Up:  500m EN-1 / Kick:  1600 / 350 4 x 50 Fin kick on 1:00 2 x 200 FS Fins on 3:30 200 BK Fins on 3:30 3 x 50 Fin Kick on 1:00 2 x 200 FS Pull … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick:  800 / 300 2 x 50 FS Kick on 1:30 2 x 100 FS Pull on 1:45 2 x 50 BK Kick on 1:30 2 x 100 BK on 2:00 2 x 50 FS … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick: 1600 / 350m 2 x 100 Fin Kick on 2:15 400 FS Fins every 4th BK 400 BK Fins, every 4th FS 3 x 50 Fin Kick on 1:00 300 FS Pull on 5:00 … Continue reading →

Recovery Week Borden Noon Warm Up:  500m EN-1 / Kick: 1500 / 400m 2 x 100 Fin Kick on 2:15 400 BK Fins, every 4th FS 2 x 50 Fin Kick on 1:00 400 FS Fins, every 4th BK 3 x 100 FS … Continue reading →

Recovery Week Borden Noon Warm Up:  500m EN-1 / EN-2 / Kick: 1000 / 100 / 350m / 50 recovery 100 BK Kick 3 x 100 BK Swim on 2:00 3 x 50 Kick on 1:30 6 x 50 IM seq on 1:15 2 x 50 Kick on 1:30 5 … Continue reading →

Warm Up:  500m EN-1 / Kick: 1400 / 400m 4 x 50 Fin Kick on 1:00 400 FS Fin Swim on 6:30 400 BK Fin Swim on 6:30 4 x 50 Fin Kick on 1:00 200 FS Pull on 3:30 200 FS on … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick: 1500 / 500m 2 x 100 Fin Kick on 2:15 4 x 50 Fin Kick on 1:00 5 x 100 FS Pull on 1:45, swim 1:28 4 x 100 BK on 2:00, swim 1:45 … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick: 1000 / 500m 100 BK Kick 3 x 100 BK Swim on 2:00 4 x 50 Kick on 1:30 3 x 100 IM on 2:00 4 x 50 Kick on 1:30 400 FS, every 4th length BK EN-3:  600m / … Continue reading →

Warm Up:  500m EN-1 / Kick: 1500 / 500m 5 x 50 Fin Kick on 1:00 400 FS Fin Swim on 6:30 400 BK Fin Swim on 6:30 5 x 50 Fin Kick on 1:00 200 FS Pull on 3:30 200 … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick: 1400 / 500m 2 x 100 Fin Kick on 2:15 4 x 50 Fin Kick on 1:00 5 x 100 FS Pull on 1:45, swim 1:28 4 x 100 BK on 2:00, swim 1:45 … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick: 1000 / 400m 3 x 50 Kick on 1:30 3 x 100 BK Swim on 2:00 3 x 50 Kick on 1:30 3 x 100 IM on 2:00 2 x 50 Kick on 1:30 4 x 100 FS … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick: 1400 / 500m 5 x 50 Fin Kick on 1:00 400 FS Fin Swim on 6:30 400 BK Fin Swim on 7:300 5 x 50 Fin Kick on 1:00 200 FS Pull on … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick / Recovery:  1500 / 400 / 100 3 x 50 kick on 1:30 (tough today … dead legs) 2 x 25 FS on 30, swim 22 2 x 50 FS on 1:00, swim 44 … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick / Recovery:  1500 / 400 / 100 4 x 50 Fin kick on 1:00 200 FS Fins on 3:15 200 FS Pull on 3:30 100 BK, swim 1:45 2 x 50 FS … Continue reading →

Borden Noon Recov:  300 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1/Kick:  1200 / 300 4 x 50 Fin Kick on 1:00 400 FS Fins, every 4th length BK 3 x 50 Fin Kick on 1:00 200 FS Pull … Continue reading →

Borden Noon Recov:  300 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1/Kick:  1200 / 300 3 x 50 Fin Kick on 1:00 3 x 200 FS (Fins, Pull, Swim) on 3:30 100 BK on 2:00, swim 1:45 3 … Continue reading →

Borden Noon- Possibly with Swim/Bike first No Warm Up 500 Swim:  7:32 T1:  2:23 Bike 15km:  31:46  with 28.3kph avg, 61.7 Max Approx 500m swim down Warm Up:  500m Recov:  300 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) … Continue reading →

Borden Noon Warm Up:  500m Kick: 150m 3 x 50 FS Kick on 1:30 EN-1:  800m 400 FS Fins with every 4th length BK 3 x 100 FS Pull on 1:45, swim 1:28 100 BK, swim 1:45 EN-2 / Recov:  650 … Continue reading →

Borden Noon – Aerobic Warm Up:  500m Recovery: 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1 / Kick: 1950 / 300 2 x 50 FS Kick on 1:30 50 Scull 3 x 200 (FS Fins, BK, FS) … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick: 1800 / 300 2 x 50 Kick 300 FS Fins 200 FS 100 BK 2 x 50 Kick 2 x 200 FS Pull on 3:30 200 FSl 100 BK 2 x 50 Kick 5 x 100 FS … Continue reading →

Borden Noon – Recovery session Warm Up:  500m EN-1 / Kick: 1600 / 250 / (100 recovery) 3 x 50 Fin Kick on 1:00 2 x 200 BK on 4:00 (1x Fins) 3 x 50 FS on 1:00 3 x 50 IM Seq on 1:05 … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick: 1800 / 300 2 x 50 Kick 5 x 100 FS Pull on 1:45 100 BK 2 x 50 Kick 5 x 100 FS on 1:45 100 BK 2 x 50 Kick 5 x … Continue reading →

Borden Noon – Easy Session Warm Up:  500m Recovery: 500m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull, 50 Drill-Swim) EN-1 / Kick: 1600 / 300 2 x 50 Kick on 1:30 400 FS Fins with every 4th … Continue reading →

Borden Noon Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 swim, 25 kick, 50 swim) EN-1 / Kick:  2100 / 300 2 x 50 Fin Kick 3 x 200 FS (Fins, Pull, Swim) 100 BK 3 x (2 … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick: 1800 / 200 / (50 recovery) 5 x 50 BK on 1:05 5 x 50 FS on 1:00 6 x 50 IM Seq on 1:05 50 easy 2 x 50 Kick on 1:30 4 x … Continue reading →

Borden Noon – Easy Session Warm Up:  500m Recovery: 500m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull, 50 Drill-Swim) EN-1 / Kick: 1600 / 300 3 x 50 Fin Kick on 1:00 400 FS Fins … Continue reading →

Borden Noon Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 Kick, 50 Swim) EN-1 / Kick: 1500m / 400 / 100 Drill 3 x 50 Fin Kick on 1:00 4 x 100 FS Fins on 1:45 100 BK … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick:  1800 / 300 2 x 50 Fin Kick 200 FS Fins on 3:30 2 x 100 FS Fins on 1:45 4 x 50 FS Fins on 1:00 100 BK 2 x 50 … Continue reading →

Borden Noon Warm Up:  500m Technique Swim-Time / Stroke-Count:  500 10 x 50 on 1:30 Stroke Count + Time  use push-offs, UW dolphin and streamline to drop total EN-1: 1200 / 150 3 x 100 FS Fins on 1:45 100 BK … Continue reading →

Borden Noon Warm Up:  500m Kick:  250 5 x 50 Fin Kick on 1:00 EN-1: 1900m 50 Scull 4 x 50 FS Pull 2 x 50 Kick 4 x 100 FS 2 x 100 BK 50 Scull 4 x 50 … Continue reading →

Borden noon 50’s BK Fins on 1:01 … to 23

Borden Noon Warm Up:  500m Set 1:  EN-1 1500 Kick 300m 100m Kick 200 FS Pull 100 IM 2 x 50m Kick 2 x 100 FS (1 pull, 1 full) 100 IM 4 x 25m Kick Choice 4 x 50 FS … Continue reading →

Borden Noon – 4 days out Warm Up:  800m Recovery: 2 x ( 25 Kick, 50 Swim, 25 Kick, 50 Swim )  1x BK, 1x FS EN-1 / EN-2 / Kick: 600 / 300 / 200 50 BK Kick 3 x … Continue reading →

Recovery Day Warm Up:  400m EN-1/Kick/Drill: 50 Fin Kick 200 BK Fins 50 Scull 200 FS Fins 50 Fin Kick 50 BK Kick 2 x 100 BK Pull 50 Scull 2 x 100 FS Pull 50 BK Kick 50 BR … Continue reading →

Rest Day – too tired

Rest Day – too tired

Borden Noon – Lactic Tolerance for FS Warm Up:  500m EN-1/2/Kick:  400 / 300 / 200 2 x 50 FS Kick 4 x 100 FS on 1:45, swim 1:28, 2x Pull, 2x Swim 2 x 50 FS Kick 2 x 50 FS on 1:00, … Continue reading →

Borden Noon Warm Up:  500m EN-1/2/Kick: 800/400/200 /50 Recovery 50 BK Kick, 2 x 25 BK Kick 200 BK 200 FS 2 x 25 BK Kick 2 x 100 BK on 2:00, swim 1:40 2 x 100 FS on 1:45, swim … Continue reading →

Borden Noon – Lactic for FS Warm Up:  500m EN-1/2/Kick:  400 / 300 / 200 100 FS Kick 200 FS on 3:30 2 x 100 FS on 1:45, swim 1:30 2 x 50 FS Kick on 1:30 2 x 50 … Continue reading →

Borden Noon – Mix Warm Up:  500m EN-1/2/Kick: 500/100/150 3 x 50 Kick on 1:30 5 x 100 BK on 2:00 2 x 50 BK on 1:05 50 recovery LAP / Recovery: 200 / 200 8 x (25 Fast, 25 easy) … Continue reading →

Borden Noon – Recovery Session Warm Up:  500m EN-1 / Kick: 1300 / 300 2 x 50 Fin Kick on 1:00 200 BK Fins 200 FS Fins 2 x 50 Fin Kick on 1:00 100 BK Pull 100 FS Pull 2 … Continue reading →

Borden Noon Warm Up:  500m EN-1/2/Kick:  400 / 300 / 200 100 BK Kick 200 BK 2 x 100 BK on 2:00, swim 1:40 2 x 50 BK Kick 2 x 50 BK on 1:05, swim 45 4 x 50 … Continue reading →

Borden Noon Warm Up:  500m EN-1: 300m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) 1x BK, 1x FS EN-1/Kick: 1000m / 300m 3 x 50 BK Kick on 1:30 5 x 100 BK on 2:00 3 x 50 … Continue reading →

Borden Noon Warm Up:  500m EN-1/2/Kick: 1000 / 200 / 200 2 x 50 BK Kick 200 BK Fins 2 x 100 BK on 2:00 4 x 50 BK Desc on 1:05 2 x 50 FS Kick 200 FS Pull … Continue reading →

Borden Noon Warm Up:  500m Kick:  300m 6 x 50 Fin Kick on 1:00 (dolphin, BK, FS) EN-1/2: 700m 50 BK on 1:01, finish each swim by Top of Clock failed on 13, so 14 50’s Kick: 100m 2 x … Continue reading →

Borden Noon Warm Up:  500m EN-1/2/Kick:  800/200/300 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) 1x FS, 1x BK 2 x 50 BK Kick 3 x 100 BK on 2:00, 1-Fins 4 x 50 BK on 1:15, desc 1-4 … Continue reading →

Borden Noon Warm Up:  500m EN-1: 300m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) 1x BK, 1x FS EN-1: 800m 4 x 100 BK on 2:05 4 x 100 FS on  1:50 Swim Down:  50m

Borden Noon – FS Lactic Tolerance Warm Up:  500m Kick:  150m 3 x 50m Fin Kick on 1:00 EN-1/EN-2:  500 / 50 3 x 100 FS on 1:45, Fins, Pull, Full 5 x 50 FS on 1:00, #1-4 swim 42, #5 swim 37 … Continue reading →

Borden Noon – Aerobic Mix Warm Up:  500m Kick:  400m 8 x 50 Fin Kick on 1:00 EN-1 /2 1200 / 200 200 BK Fins 3 x 100 BK on 2:00 4 x 50 BK on 1:05, #1,2 swim 48, … Continue reading →

Borden Noon – BK Lactic Tolerance Warm Up:  500m Kick:  150m 3 x 50m Fin Kick on 1:00 EN-1/EN-2:  500 / 50 3 x 100 BK on 2:00, Swim, Pull, Full 5 x 50 BK on 1:05, #1-4 swim 48, … Continue reading →

Borden Noon – Aerobic Warm Up:  500m En-1/En-2/Kick: 1200 / 200 / 400 2 x 50 BK Kick 200 BK on 4:00 2 x 50 BK Kick 5 x 100 BK on 2:00, #5 faster 2 x 50 FS Kick … Continue reading →

Collingwood 7:30am FS Lactic Tolerance  – Recovery Week Warm Up: 500m EN-1 / Kick: 3 x 100 FS on 1:45, Fins, Pull, Swim 2 x 50 FS Kick on 1:30 LAP FS: 100 (100 recovery) 4 x (25 FS fast, … Continue reading →

Borden Noon – Aerobic – Recovery Week Warm Up:  500m Kick:  300 6 x 50 Fin Kick on 1:00 EN-1 / EN-2:  1400 / 200 2 x 200 BK on 4:00, 1x Fins, 1x Full Stroke 4 x 100 BK on 2:00 … Continue reading →

Borden Noon  – BK Lactic Tolerance  – Recovery Week Warm Up: 500m EN-1 / Kick: 3 x 100 BK on 2:15, Fins, Pull, Swim 2 x 50 BK Kick on 1:30 LAP FS: 100 (100 recovery) 4 x (25 BK fast, 25 easy) on … Continue reading →

Borden Noon – Recovery Week Warm Up:  500m Recovery: 25 Kick, 50 Swim, 25 Kick, 50 Scull, 100 Drill 25 Kick, 50 Swim, 25 Kick, 50 Swim, 100 Drill EN-1 / Kick: 400 / 100 2 x 100 BK on … Continue reading →

Borden Noon – BK Lactic Tolerance Warm Up:  500m Kick:  100 2 x 50 BK Kick on 1:30 LAP:  100 4 x (25 BK Fast, 25 easy) on 1:30, 2x Build Lactic Tolerance:  350 (700 recovery) 2 x (50 BK Sprint, 2 x 50 easy … Continue reading →

Borden Noon – Aerobic Mix Warm Up:  500m Kick:  150m 3 x 50 Kick on 1:30 EN-1 / EN-2 / Kick:  1000 / 200 /300 3 x 50 FS Kick on 1:30 6 x 100 BK on 2:00, 2x Pull, 3x @ … Continue reading →

Borden Noon – Recovery Session Warm Up:  500m Recovery: 500 2 x (25 Kick, 50 Swim, 25 Kick, 50 Scull, 50 Drill, 50 Swim) Kick: 300 6 x 50 Fin Kick on 1:00 50 easy EN-1:  600 2 x 100 … Continue reading →

Borden Noon – FS Lactic Tolerance Warm Up:  500m Kick:  150 3 x 50 FS Kick on 1:30 LAP:  100 4 x (25 FS Fast, 25 easy) on 1:30, 2x Build Lactic Tolerance:  350 (700 recovery) 2 x (50 FS … Continue reading →

Borden Noon – Aerobic Mix Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 swim , 25 Kick, 50 scull) Kick:  400m 50 easy EN-1 / EN-2 / Kick:  1200 / 100 / 400 100 FS Kick on 15sec 2 … Continue reading →

7km X-Country Ski

Borden Noon – BK Lactic Tolerance Warm Up:  500m Kick:  150 3 x 50 BK Kick on 1:30 LAP:  100 4 x (25 BK Fast, 25 easy) on 1:30, 2x Build Lactic Tolerance:  350 (700 recovery) 50 BK Sprint, 2 x 50 easy on … Continue reading →

Borden Noon – Aerobic Mix Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 swim , 25 Kick, 50 scull) Kick:  350m 3 x 50 FS Fin Kick 3 x 50 BK Fin Kick 25 FS Fin Kick 25 BK Fin … Continue reading →

Borden Noon – FS Lactic Tolerance Warm Up:  500m Kick:  150 3 x 50 FS Kick on 1:30 LAP:  100 4 x (25 FS Fast, 25 easy) on 1:30, 2x Build Lactic Tolerance:  350 (700 recovery) 50 FS Sprint, 2 … Continue reading →

Borden Noon – Aerobic Mix Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 swim , 25 Kick, 50 scull) Kick:  350m 100 FS Kick 50 FS Kick 100 BK Kick 50 FS Kick 25 FS Kick 25 BK Kick 50 easy … Continue reading →

Borden Noon – Lactic Tolerance for BK Warm Up:  500m EN-1 / EN-2 / Kick:  300 / 150 / 200 2 x 50 BK Kick, 1:30 9 x 50 FS on 1:00, 1-6 swim 48, 7-9 desc to 43 2 x 50 BK … Continue reading →

Borden Noon – Aerobic Mix Warm Up:  500m EN-1 / Kick:  600 / 300 3 x 50 FS Fin Kick on 1:00 3 x 100 FS on 1:45 3 x 50 BK Fin Kick on 1:00 3 x 100 BK … Continue reading →

Borden Noon – Lactic Tolerance for FS Warm Up:  500m EN-1 / EN-2 / Kick:  300 / 200 / 200 2 x 50 FS Kick, 1:30 10 x 50 FS on 1:00, 1-6 swim 42, 7-10 desc to 38 2 … Continue reading →

Recovery Week – Borden Noon Aerobic session Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 Swim, 25 Kick 50 Scull) EN-1 / Kick:  1200 / 300 3 x 50 Fin Kick on 1:00 3 x 200 BK, 2x … Continue reading →

First Yards Meet 50 YD Back:  32.30 100 YD Back:  1:12.03 200 YD Back:  2:47.02 50 YD Free:  28.59 100 YD Free:  1:03.50 200 YD Free:  2:24.19

Borden Noon – Anaerobic for FS Warm Up:  500m EN-1/2 + Kick:  300 / 200 / 250 100 FS Kick 5 x 100 FS on 1:45, 1-3 swim 1:28, descent 4 & 5 to <1:25 3 x 50 FS Kick 50 easy LAP for FS:  150 … Continue reading →

Borden Noon – Recovery – Aerobic plus a little speed Warm Up:  500m EN-1 / Kick:  1200 / 300 3 x 50 FS Fins Kick on 1:00 6 x 100 FS on 1:45 – 2x Fins, 2x Pull, 2x Full … Continue reading →

Borden Noon – Anaerobic for BK Warm Up:  500m EN-1/2 + Kick:  300 / 200 / 250 100 BK Kick 5 x 100 BK on 2:00, 1-3 swim 1:38, descent 4 & 5 to <1:35 3 x 50 BK Kick 50 easy LAP … Continue reading →

Borden Noon – Aerobic Warm Up:  500m EN-1 / Kick:  1200 / 300 2 x Through:  (1x FS, 1x BK) 50 Fins Kick 2 x 100 Swim Fins 50 Fins Kick 2 x 100 Pull 50 Kick 2 x 100 Swim LAP:  200 50 BK … Continue reading →

Collingwood 7:30am Warm Up:  500m EN-1 / Kick:  600 / 200 2 x 50 FS Kick on 1:30 3 x 100 FS on 1:45, 2x Pull, 1x Full 2 x 50 BK Kick on 1:15 3 x 100 BK on … Continue reading →

Borden 11:30 – Anaerobic for FS Warm Up:  500m EN-1 / Kick: 300 / 250 100 FS Kick 100 FS Fins on 1:45 50 FS Kick 100FS Pull on 1:45 50 FS Kick 100 FS on 1:45 EN-2 / LAP: 500 (100 recovery) 10 x … Continue reading →

Borden 11:30 – Recovery – Aerobic Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 Kick, 50 scull) Kick:  300m 6 x 50 Fin Kick on 1:00 50 easy EN-1:  600m 3 x 100 BK on 2:00 … Continue reading →

Borden 11:30 – Anaerobic for BK Warm Up:  500m EN-1 / Kick: 300 / 250 100 BK Kick 100 BK Fins on 1:45 50 BK Kick 100BK Pull on 2:00 50 BK Kick 100 BK on 2:00 EN-2 / LAP: … Continue reading →

Borden 11:30-1:00 Aerobic Mix Warm Up:  500m EN-1 / Kick: 800 / 300 50 FS Kick on 1:30 200 BK on 3:45 200 FS on 3:30 2 x 50 FS Kick on 1:30 2 x 100 BK on 2:00 50 BK … Continue reading →

Borden 12:00 – Speed FS Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 Kick 50 swim) EN-1 for BK / Kick: 700 / 200 2 x 50 BK Fin Kick on 1:00 2 x 100 BK Fins on 1:45 … Continue reading →

Borden 12:00 – Aerobic session Warm Up:  500m Recovery: (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) BK EN-1 / Kick: 600 / 300 100 BK Kick 4 x (25 BK Drill, 25 BK) 2 x 50 BK Kick … Continue reading →

Borden 12:00 – Recovery Session Warm Up:  500m Recovery: (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) EN-1 / Kick: 1500 / 600 100 FS Kick 4 x (25 FS Drill, 25 FS) 2 x 50 FS Kick … Continue reading →

Borden 12:00 – Speed BK Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 Kick 50 swim) EN-1 for FS / Kick: 700 / 200 2 x 50 FS Fin Kick 2 x 100 FS Fins 50 … Continue reading →

First practice of 2017 – Borden 12:00 Warm Up:  500m EN-1/EN-2/Kick: 1400 / 400 / 300 100 BK Kick on 20 sec 50 BK Kick 200 BK on 3:45 2 x 100 BK Pull on 2:00 5 x 100 BK on 1:55, … Continue reading →

Borden 12:00 – Speed Warm Up:  500m EN-1 / Kick:  600 / 400 100 FS Kick 50 FS Kick on 1:30 2 x 25 FS Kick on 45 3 x 100 FS on 1:45 100 BK Kick 50 BK Kick … Continue reading →

Borden 12:00 – Recovery Session Warm Up:  400m EN-1 / Kick: 1700 / 200 50 BK Kick, 200 BK Fins, 50 BK Kick, 200 BK 50 FS Kick, 200 FS Fins, 50 FS Kick, 200 FS 50 Scull 2 x … Continue reading →

Aerobic Threshold Session Warm Up:  400m EN-1/Kick: 900 2 x (25 Kick, 50 swim, 25 kick 50 swim) 2 x 50 BK Fins Kick 200 BK Fins 2 x 50 FS Fins Kick 200 FS Pull EN-2: 700 2 x … Continue reading →

Holiday Week I … Aerobic Session after 3 day break … Officially 1HR only Warm Up:  500m EN-1/Kick: 1000m /200m 2 x 50 BK Kick 5 x 100 BK on 2:00, swim 1:40 2 x 50 FS Kick 5 x 100 FS on … Continue reading →

Borden Noon – Mix … last session before 3-Day Christmas Break Warm Up:  500 EN-1 / Kick: 600 / 400 100 FS Kick 2 x 50 FS Kick 200 FS on 3:45, 200 FS Pull 50 BK side to side kick 200 … Continue reading →

Borden Noon – BK Speed Warm Up:  500m EN-1/Kick for FS: 700 / 100 2 x 100 FS Fins on 1:45 50 FS Fins Kick 50 Scull 2 x 100 FS Pull on 1:45 50 BK Kick 50 Scull 2 x 100 FS on 1:45 50 BK … Continue reading →

Borden Noon – Recovery / Aerobic session Warm Up:  500m Recovery: 300m 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) EN-1 / Kick: 900 / 300 3 x 50 Fin kick on 1:00 Pacing – swim all at … Continue reading →

Borden Noon – FS Speed Warm Up:  500m EN-1/Kick for FS: 700 / 100 2 x 100 BK Fins on 1:45 50 BK Fins Kick 50 Scull 2 x 100 BK Pull on 2:00 50 BK Kick 50 Scull 2 x 100 BK on 2:00 50 BK … Continue reading →

Borden Noon – mixed session Warm Up:  500m EN-1 /  Kick: 800 / 200 2 x 50 BK Kick on 1:30 4 x 100 BK on 2:00, swim 1:40 2 x 50 FS Kick on 1:30 4 x 100 FS … Continue reading →

Borden Noon – FS Speed Warm Up:  500m EN-1/Kick for FS: 700 / 100 2 x 100 BK Fins on 1:45 50 BK Fins Kick 2 x 100 BK Pull on 2:00 50 BK Kick 50 Scull 2 x 100 BK on 2:00 50 BK Kick 50 … Continue reading →

Pool closed due to snow Borden Noon – mixed session Warm Up:  600m EN-1 /  Kick: 800 / 200 2 x 50 BK Kick on 1:30 4 x 100 BK on 2:00, swim 1:40 2 x 50 FS Kick on … Continue reading →

Borden Noon – Recovery/Aerobic session Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 swim, 25 kick 50 swim) EN-1 / Kick: 1200 / 3min to the deep end 6 x (30 sec Fin Vertical Flutter kick, 100 Fin Swim) … Continue reading →

Borden Noon – BK Speed Warm Up:  500m EN-1/Kick for FS: 700 / 100 2 x 100 FS Fins on 1:45 50 FS Fins Kick 2 x 100 FS Pull on 1:45 50 FS Kick 50 Scull 2 x 100 … Continue reading →

Borden Noon – Aerobic Session Warm Up:  500m EN-1 / EN-2 / Kick:  1000 / 400  / 400 100 BK Kick 100 BK Pull 3 x 200 BK on 3:45 swum as: – (150 Aerobic, 50 Threshold) 2 x 50 BK … Continue reading →

Speed – Collingwood 7:30am Lane Swim Warm Up:  500m Kick:  300m 6 x 50 Fin Kick [FS, BR, FS, BK, BR, BK] EN-2:  450m 9 x 25 FS on 30, desc 1-3, 4-6, 7-9 25 easy 9 x 25 BK on 35, desc 1-3, 4-6, … Continue reading →

Borden Noon – Aerobic Mix Warm Up:  500m EN-1/Kick:  1400 / 300 2 x 100 BK Fins on 2:00 50 BK Fins Kick 2 x 100 BK Pull on 2:00 50 BK Kick 50 Scull 2 x 100 BK on … Continue reading →

Borden Noon – Speed Warm Up:  500m Recovery:  300m 6 x 50 Fin Kick on 1:00 EN-2:  450m 9 x 25 FS on 30, desc 1-3, 4-6, 7-9 25 easy 9 x 25 BK on 35, desc 1-3, 4-6, 7-9 25 easy LAP:  550m (1150 recovery) … Continue reading →

Borden Noon – Aerobic Warm Up:  500m Recovery / Kick 25 Kick – 50 Swim – 25 Kick – 50 Swim FS 100 FS Kick 50 Scull 25 Kick – 50 Swim – 25 Kick – 50 Swim BK 100 BK Kick … Continue reading →

Borden Noon – Mix session Warm Up:  500m EN-1/Kick: 1200m / 300m 50 BK Kick 2 x 100 BK Fins on 2:00 50 BK Kick 2 x 100 BK Pull on 2:00 50 BK Kick 2 x 100 BK on 2:00 50 … Continue reading →

Borden Noon – Speed Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) EN-2:  500m 5 x 50 FS on 1:00, desc 1-5 from 42sec (43, 43, 42, 40, 39) 50 easy 5 x … Continue reading →

Borden Noon – Aerobic Session Warm Up:  600m EN-1:  1600 300 BK Fins 200 BK Pull 3 x 100 BK on 2:00, desc SC by 1 per 25m 3 x 50 BK Kick 50 easy 300 FS Fins 200 FS – hold … Continue reading →

Borden – Aerobic Warm Up:  500m Recovery:  400 25 Kick, 50 swim 25 Kick, 50 swim FS 50 scull 25 Kick, 50 swim 25 Kick, 50 swim BK 50 scull EN-1: 200 FS Pull 200 FS 2 x 50 FS … Continue reading →

Speed Session Warm Up:  500m EN-1: 400m 2 x 100 FS 2 x 100 BK LAP/Recovery: 700m / 300m 4 x (50 FS Sprint, 2 x 50 easy on 1:15) on 4:00 100 easy 4 x (50 BK Sprint, 2 x 50 easy … Continue reading →