Monthly Archives: July 2013

Borden Noon Warm Up:  800m Kick:  300m 100 FS Fins 4 x 50 FS Fins EN-1: 1000m 200 FS Pull on 20+ 200 FS on 20+ 100 BK on 15 200 FS Fins on 20+ 200 FS on 20+ 100 … Continue reading →

Borden Noon Session Warm Up:  800m EN-1/2 (800) Kick (300): (100 Recov) 100 FS Kick on 30 4 x 50 FS Kick on 15 50 Easy 3 x 100 FS Pull 3 x 100 BK 2 x 100 FS Desc … Continue reading →

Noon Borden – R knee bad Warm Up:  700 EN-1 (1000m) + Kick (300m):  1300m (200 Recov) 100 FS Kick 50 Easy 200 FS Pull on 20+ 200 FS Fins on 20+ 200 BK 50 Easy 4 x 50 FS Kick on 1:30 50 Easy … Continue reading →

tbd

Warm Up:  800m Kick: 300m 100 FS Kick 2 x 50 FS Kick 4 x 25 FS Kick EN-1: 750m 2 x 25 FS on 30s 2 x 50 FS on 1:00 2 x 100 FS on 1:45 200 FS … Continue reading →

Warm Up:  500m EN-1: 200 FS 100 Kick 200 FS Pull 100 Kick 200 FS 50 Scull 200 FS Fins FS Tech 200 FS Waist float – high elbow Swim Down: 150 BK

Dual ocean session – French Leave Beach Choppy  with a side-shore current – very warm water – super buoyant

Skipped the planned thursday morning session and did a rough ocean  swim Friday in Nassau, East Bayfield – early morning Warm Up:  800m Kick:  300m (100 Recov) 3 x 50 FS Kick 3 x 50 BK kick 100 Easy EN-1 / … Continue reading →

East Bayfield – early morning Warm Up:  800m EN-1 / Kick:  1350 / 300 (250 Recov) 6 x 100 FS on 1:45 [600] 3 x 50 FS kick on 1:20 [150] 50 Easy 2 x 100 BK on 2:00 [200] … Continue reading →

East Bayfield morning session Warm Up:  800m Kick:  300m (100 Recov) 3 x 50 FS Kick 3 x 50 IM seq kick 100 Easy EN-1 / 2 :  1350 / 100m (100 Recov) 4 x 150 FS on 2:30 [600] … Continue reading →