Monthly Archives: January 2014

Borden @ Noon + weights Warm Up:  600m Aerobic Kick:  250m 5 x 50 Kick on 15 FL-BK-BR-FS-BK 50 Easy EN-1:  550m 3 x (3 x 50 IM seq on 1:05) 2 x 50 BK on 1:05 50 Easy EN-2:  400m 4 x … Continue reading →

Borden @ Noon + Weights Warm Up:  600m Aerobic Kick:  250m (50 Recov) 10 x 25 Kick seq on 45 sec (~15 sec rest) 3x FS, 3x BK, 2x BR, 2x FL 50 Easy EN-1 and EN-1/2: 650 / 300 (50 Recov) 8 x 50 … Continue reading →

Borden Warm Up:  600m EN-1:  400m 200 FS Pull on 3:15 200 FS Aerobic Kick:  350m 2 x 50 FS Kick on 15 sec (1:30) 2 x 50 BK Kick on 15 sec (1:20) 2 x 50 BR Kick on … Continue reading →

Borden Noon swim + Weights Warm Up:  600m EN-1:  700m 2 x 100 FS Pull on 1:45 3 x 100 BK on 2:00 2 x 100 IM on 2:00 Aerobic Kick:  250m 5 x 50 Kick Choice Fins on 1:00 … Continue reading →

Borden Warm Up:  600m Aerobic Kick:  200m (50 Recov) 8 x 25 IM Kick seq on 15 sec 50 Easy EN-1 and EN-1/2: 550 / 250 (50 Recov) 7 x 50 BK on 1:05 1-4 swim 50 sec, 5-7 desc to … Continue reading →

Borden Warm Up:  600m EN-1:  300m 2 x (3 x 50 IM seq on 1:05) 50 Easy Aerobic Kick:  300m 2 x 50 FS Kick on 15 sec (1:30) 2 x 50 BK Kick on 15 sec (1:20) 2 x … Continue reading →

Back to Borden. Weights after session Warm Up:  600m Aerobic Kick:  200m (50 Recov) 8 x 25 Kick IM seq on 15 sec rest 50 Easy EN-1:  600m 2 x 100 FS on 1:45 2 x 100 BK on 2:00 2 … Continue reading →

Collingwood Pool Warm Up:  600m EN-1:  650m 50 FS Kick on 1:20 2 x 25 FS Kick on 45 sec 3 x 50 FS on 1:00 50 BK Kick on 1:15 2 x 25 BK Kick on 45 sec 3 x 50 … Continue reading →

Collingwood Pool Warm Up:  600m EN-1:  600m (50 Recov) 3 x 100 FS on 1:45 3 x 100 BK on 2:00 50 Easy LAP:  200m (300 Recov) 4 x (25 BK Sprint with turn, 25 Easy) on 1:30 50 Easy … Continue reading →

Warm Up:  600m EN-1 / Kick:  600m (100 Recov) 4 x (3 x 25m Kick on 45) IM Seq, +15 sec rest between each 3 50 Easy 2 x (3 x 50 IM seq on 1:00) 50 Easy LAP:  100m (150 … Continue reading →

Collingwood Centennial Pool Session Warm Up:  600m EN-1 / Kick / Recov:  (500 / 150 / 100) 100 FS on 1:45 (act 1:25 … a little too fast) 2 x 50 FS on 1:00 (act ~40 … no faster for EN-1) … Continue reading →

Take note – the pool at CFB Borden is closed this week for maintenance. Mon 13-Jan-2014 through Friday 17-Jan-2014

Swim session changed to an endurance x-country ski session and roof shoveling in Muskoka

Borden Noon Swim Warm Up:  600m 100 FS Pull 100 BK Fins 200 IM Drill 4 x (25 FS, 25 BK) EN-1:  500m (50 Recov) 4 x 25 FS kick on 10 sec 3 x 50 FS on 1:00 4 … Continue reading →

Borden Pool Warm Up:  600m 200 FS Pull 200 BK Fins 4 x (25 IM Kick, 25 FS or BK) EN-1 / Recov: 500m / 200m 2 x (3 x 50 IM Seq) on 1:05 2 x 100 IM on … Continue reading →

Collingwood Pool – Borden Closed due to snow First workout of the 2014 Sprint season preparation leading to Worlds in Montreal. With so much down time since November, this Season is starting off with a 9 week General Aerobic Preparation … Continue reading →

Collingwood Pool – Noon to 2pm session (Left shoulder sore – in BK recovery – too much too soon) Warm Up:  600m EN-1 / Kick / Recov: (700m / 650m / 250m = 1600m) 100 FS Kick on 2:00 2 … Continue reading →

Collingwood Pool – 1.5 hr time slot Warm Up:  600m EN-1/Kick/Recov Mix: ( 950m / 400m / 100m = 1450m) 3 x 50 FS Kick Fins on 1:15 5 x 50 FS Pull 3 x 50 BK Kick Fins 5 … Continue reading →