Monthly Archives: August 2012

The pool is full and should be ready to go next week. First practice of the new season will be: Friday 7-Sep-2012 – 0555 Please contact me if you did not receive the season startup email.

Today was the LAST WORKOUT of the 2011/2012 season. See you all back at the pool for 0600 Wed 5-Sep-2012 Note – the outdoor pool should be open during the 3 week main pool closure. See the CFB Borden Community Recreation … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  Kick/Swim Mix 200/200 4 x (50 Kick IM, 50 Swim IM) continuous Set 2:  EN-1 Base Aerobic 1400m (50 Recov) 400 FS Pull on 30+ sec (7:00) 100 BK on 20 sec (2:15) … Continue reading →

Warm Up:  600m+ to 6:10 Set 1:  Kick 350m (50 Recov) 2 x 100 Kick Choice on 10-15 sec (2:30) 3 x 50 Kick Choice on 10 sec (1:15) 50 Easy Set 2:  EN-1 ALL Base Aerobic 1400m (50 Recov) … Continue reading →

Practice Cancelled for the Civic Holiday. Our last two practices will be Wednesday 8-Aug and Friday 10-Aug. The main pool will be closed Friday 10th in the evening for 3 weeks of maintenance. During the closure, the outdoor pool should … Continue reading →

Remember – Monday’s swim is cancelled due to the Civic Holiday. Warm Up:  600m+ to 6:10 Set 1:  EN-1 1200m (50 Recov) 4 x 300 FS on 25sec (5:00) #1 Pull, #2 Swim, #3 Fins, #4 Swim **All at base … Continue reading →

Warm Up:  600m+ to 6:10 Include some FL Set 1:  EN-1 1200 (50 Recov) 300 IM on 6:00 (swim as 3x100IM continuous) 100 BK on 2:00 (200 IM +100 FS) on 6:00 100 BK on 2:00 (100 IM + 200 … Continue reading →