Monthly Archives: September 2013

Warm-Up: 800m EN-1/2: 250m 5 x 50 FS on 1:00, Desc 1-5 from 44sec Race Pace:  400m 400 FS for time, aim <5:56 act 5:40 (200m was 2:45) LAP: 200m 4 x (50 FS Sprint, 50 FS Hold, 25 Walk, … Continue reading →

Borden Noon Session – Aerobic + weights Warm Up:  500m EN-1:  1100m 5 x 100 FS on 1:40, swim 1:28 – 1:29 act 1:30 – 1:31 100 BK on 2:00 200 FS on 3:15, swim 3:00 act 3:00 100 BK … Continue reading →

Borden late afternoon session (only 1hr) – Aerobic + Lactic Production Warm Up:  500m EN-1:  1400m (50 Recov) 200 FS Fins on 3:00, swim 2:50- 100 BK Fins on 1:45, swim 1:30- 300 FS Fins on 4:30, swim 4:15 100 BK … Continue reading →

Borden noon session + weights Warm Up:  800m Kick:  250m 100 FS 3 x 50 FS – BK – FS 50 Easy EN-1/2:  300m 6 x 50 FS, desc 1-6 from 44sec 50 Easy Race Pace:  500m 200 FS on … Continue reading →

Aerobic Session – Borden Noon + weights Warm-up: 500m EN-1: 1400m 200 FS Fins on 3:00, swim 2:50 (hit) 100 BK Fins on 1:45 300 FS Fins on 4:30, swim 4:15 (hit) 100 BK Fins on 1:45 200 FS on … Continue reading →

Race Pace Borden Noon session Warm Up:  1000m EN1/2: 300m 6 x 50 FS on 1:00 Desc 1-3, 4-6 Race Pace: 600m (200 Recov) 200 FS for time on 3:15 (act 2:55) 400 FS for time (act 5:56) 200 Easy … Continue reading →

Aerobic Focus – Borden Noon Swim + Weights Warm Up:  500m EN-1:  1400m 3 x 200 FS Fins on 3:00, swim 2:50 or less (each 2:45) 100 BK Fins on 1:45 3 x 200 FS Pull on 3:15 (2:55-2:56) 100 BK Fins … Continue reading →

Warm Up:  500m EN-1:  700m 200 FS Fins on 3:15 100 BK on 1:45 300 FS Fins on 4:45 100 BK Fins EN-2: 400m 4 x 100 FS on 1:40, swim < 1:27 50 Easy LAP:  300m (600 Recov) 6 … Continue reading →

Borden Noon session Warm Up:  500m EN-1:  900m 3 x (200 FS Fins on 3:15, 100 BK Fins on 1:45) Kick:  250m 5 x 50m Kick on 1:30 FS, BK, FS, BK, FS 50 Easy EN-1/2:  300m 6 x 50 … Continue reading →

Borden Noon session Warm Up:  500m EN-1:  900m 200 FS Fins on 3:15 100 BK Fins on 1:45 300 FS Fins on 4:45 100 BK Fins on 1:45 200 FS Fins on 3:15 100 BK Fins on 1:45 50 Easy … Continue reading →

Borden Noon Session Warm Up:  500m EN-1:  800m 200 FS Fins on 3:15 100 BK Fins on 2:00 200 FS Fins on 3:15 100 BK Fins on 2:00 2 x 100 FS Fins on 1:35 50 Easy EN-1/2:  300 6 x … Continue reading →

Borden Noon Session Warm Up:  500m EN-1:  900m 2 x 100 FS Pull on 1:40 100 BK on 2:00 2 x 100 FS Fins on 1:40 100 BK on 2:00 2 x 100 FS on 1:40 100 BK on 2:00 … Continue reading →

Collingwood Sunday Noon – 1hr session Warm Up:  500m EN-1:  700 Kick:  200 EN-1/2:  400 2 x 100 BK  on 2:00 2 x 50 FS Kick 2 100 IM on 2:00 2 x 50 Kick 3 x 100 FS Pull … Continue reading →

Warm Up:  500m EN-1: 1400 Kick:  350 200 FS Pull Paddles on 3:30 300 FS Pull Paddles on5:00 100 FS Kick Fins 300 FS on 5:00 200 FS on 5:00 100 FS Kick 2 x 100 BK 2 x 100 … Continue reading →

Warm Up:  500m EN-1: 900m Kick:  350m 100 IM on 2:00 200 FS Pull Paddles on 3:15 100 FS Fins Kick 100 IM on 2:00 200 FS Pull on 3:15 100 FS Kick 100 IM on 2:00 200 FS Fins on 3:00 … Continue reading →

Borden Noon Session Warm Up:  500m EN-1:  1000 400 FS with every 4th length BK 200 FS Pull with Paddles on 3:30 100 IM on 2:00 200 FS Pull on 3:30 100 IM on 2:00 EN-2:  500 200 FS on … Continue reading →

Collingwood Noon Session Warm Up:  500m EN-1:  700m Kick:  350m 200 FS Pull Paddles on 3:30 100 FS Kick Fins 200 FS Pull on 3:30 100 FS Kick 3 x 100 BK on 2:00 3 x 50 Kick Mix 50 Easy … Continue reading →

Warm Up:  500 EN-1 1200: Kick:  150: 2 x 200 FS Pull on 3:30 300 FS Pull on 5:00 50 Kick 3 x 100 BK on 2:00 50 Kick 2 x 100 IM on 2:00 50 Kick 50 Easy EN-1/2:  … Continue reading →

Collingwood Noon – 2 hrs block Warm Up:  500m EN-1:  1500 (50 Recov) Kick:  350 3 x 200 FS Pull on 3:30 3 x 100 FS on 1:45 100 FS Fins Kick 3 x 100 BK on 2:00 100 FS … Continue reading →

Borden Noon Session (hopefully) Warm Up:  500m EN-1: 1200m Kick:  350m 4 x 100 FS Pull on 1:45 100 FS Fins Kick 4 x 100 BK on 2:00 100 FS Kick 4 x 100 IM on 2:00 3 x 50 Kick mix … Continue reading →

Borden Main Pool – noon session – Pool not open after 3 week maintenance Collingwood Pool noon 2hr session Warm Up:  500m EN-1:  1000m 10 x 100 FS on 1:45 – swim 1:30 and descend last few 50 Easy Kick:  … Continue reading →