Monthly Archives: September 2011

Noosa – Race Prep WK 2/4 Thurs

Posted on 2011-09-29 by Don

W.U. 600m Set 1:  Kick 6 x 50m Kick choice on 1:15 50 Easy Set 2:  EN-1 4 x (25m IM, 75m FS) on 10 sec rest 3 x (50m IM, 100m FS) on 10 sec rest 50 Easy Set … Continue reading →

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Noosa – Race Prep WK 2/4 Tues

Posted on 2011-09-27 by Don

W.U. 600m Set 1:  Kick 6 x 50m Kick Choice on 1:10 50 Easy Set 2:  EN-1 Base Aerobic 3 x 100 FS on 1:45, Swim 1:30 2 x 100 BK on 2:00, Swim 1:45 3 x 100 IM on … Continue reading →

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Noosa – Race Prep WK 1/4 Thurs

Posted on 2011-09-22 by Don

W.U. – 600m Set 1:  Kick 2 x 100m Kick Choice on 2:20 2 x 50m Kick Choice on 1:10 50 Easy Set 2:  EN-1 2 x ( – 50 FL, 100 FS, 10 sec rest – 50 BK, 100 … Continue reading →

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Noosa – Race Prep WK 1/4 – Tues

Posted on 2011-09-20 by Don

W.U. – 600m Set 1:  Kick 100 Kick Choice on 2:20 4 x 50 Kick Choice on 1:10 50 Easy Set 2:  EN-1 200 FS Pull on 3:15 (swim 3:00) 2 x 100 FS on 1:45 (swim 1:30) 2 x … Continue reading →

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Noosa – Specifics WK 8/8 (cycle wk4, Thurs)

Posted on 2011-09-15 by Don

W.U.  600m (15 min) Set 1:  Kick 100 Kick on 2:30 4 x 50 Kick on 1:15 50 Easy Set 2:  EN-1 5 x 100 FS on 1:45 (swim 1:30) 100 BK on 2:00 400 FS (swim 6:00) 50 Easy … Continue reading →

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CF Borden Swim Team – WK 2 Wed

Posted on 2011-09-14 by Don

Fins workout W.U. 600m Set 1:  Kick 300m Fin Kick Choice Set 2: 3 x (4 x 50m as IM seq per 50 25Drill-25SwimFS) Set 3: 200 IM 100 FS 200 IM Set 4: 100 IM 100 FS 100 IM … Continue reading →

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Noosa – Specifics WK 8/8 (cycle wk4, Tues)

Posted on 2011-09-13 by Don

W.U. 800m Choice (15 min) Set 1:  Kick  (300m) 6 x 50m Kick on 1:15 50 Easy Set 2:  EN-1  (1000m) 3 x 200 FS on 3:15 (15 sec rest) 1-Pull, 2-Fins, 3-Swim 2 x 200 BK on 3:30 (15 … Continue reading →

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CF Borden Swim Team – WK 2 Mon

Posted on 2011-09-12 by Don

W.U. 800m Set 1:  Kick 300m Kick Choice Set 2:  5 x 100m FS on 2:00 Descend 1-5 Set 3:  100m Kick Choice Set 4: 3 x (4 x 50m IM on 1:10) Swim Down 100m

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CFB Borden Swim Team WK1 – Fri

Posted on 2011-09-09 by Don

W.U. 200 FS Pull 4 x (25 Kick IM, 25 Swim FS) 200 Choice 4 x (25 kick FS, 25 Swim FS) Set 1: 100 Kick Choice Set 2: 8 min (or 400m) swim for time/distance Used for lane designation … Continue reading →

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Noosa – Specifics WK 7/8 (cycle wk3, Thurs)

Posted on 2011-09-08 by Don

Noon Swim – Yves, Issa, Roger, Don WU:  600m Choice Kick:  6 x 50m Kick choice on 1:10 50mEasy Set 1:  EN-1 4 x 100m FS on 1:40 (swim 1:30) 3 x 100m BK on 1:55 (swim 1:45) 6 x … Continue reading →

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CFB Borden Swim Team WK 1 Wed

Posted on 2011-09-07 by Don

First Practice for the New CF Swim Team at Base Borden WU:  800m Choice Set 1:  20 x 50m IM sequence on 5 sec rest Set 2:  6 x 50m FL Kick continuous Set 3:  10 x 25m IM seq … Continue reading →

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Noosa – Specifics WK7/8 (cycle wk3, Tues)

Posted on 2011-09-05 by Don

Borden Main Pool re-0pens Noon Swim practice WU:  600m Kick:  2 x 100m Kick on 2:20 4 x 50m Kick on 1:10 50 Easy Set 1:  EN-1 400 FS Pull on 6:30 400 FS Swim on 6:30 2 x 100m … Continue reading →

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Noosa – Specifics WK7/8 (cycle wk3, Mon)

Posted on 2011-09-05 by Don

Wasaga Beach 6 – 1600m Rough Open Water

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Noosa – Specifics WK6/8 (cycle wk2, Sat)

Posted on 2011-09-05 by Don

Subaru Series Guelph II Sprint Tri – 500m Warmup + 750m race

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