Monthly Archives: February 2014

Borden – Noon – BK Lactic Tol focus – plus weights Warm Up:  700m Aerobic Kick:  200m 4 x 50 BK Kick on 1:20 50 Easy EN-1 / EN-1/2:  400 / 100 200 BK on 4:00, swim 3:30 2 x 100 BK … Continue reading →

Borden – Noon – LA Tol (small) + weights Warm Up:  700m Aerobic Kick:  200m 8 x (25 IM Kick seq on 45) EN-1 EN-1/2:  400 / 100m 2 x [ – 3 x (50 IM seq on 1:05) – … Continue reading →

Aerobic Focus Warm Up:  700m Aerobic Kick:  400m 2 x 50 FS Kick on 1:30 3 x 50 BK Kick on 1:20 2 x 50 BR Kick on 1:15 2 x 25 FL Kick on 45 sec 50 Easy EN-1:  800m … Continue reading →

Borden – Noon – BK Lactic Tol focus – plus weights Warm Up:  700m Aerobic Kick:  200m 4 x 50 BK Kick on 1:20 50 Easy EN-1 / EN-1/2:  400 / 100 200 BK on 4:00, swim 3:30 2 x 100 BK … Continue reading →

Collingwood Pool – 12:00 to 1:00pm Warm Up:  500m Aerobic Kick:  200m 100 FS Kick on 15 200 BK Kick 50 Easy EN-1 / EN-2:  600m / 300m 200 FS Pull 100 FS @ EN-2 (act 1:20) 200 BK 100 … Continue reading →

LA Tol + weights Warm Up:  700m Aerobic Kick:  350m 100 BK on 15 2 x 50 BK 100 FS 50 FS EN-1:  300m 3 x 100 BK on 2:00 act 1:41, 1:40, 1:39 LAP:  100m 4 x (25 FS Sprint, … Continue reading →

LA Tol Warm Up:  700m Aerobic Kick:  350 100 FS Kick on 15 50 FS Kick on 15 100 BK Kick on 15 50 BK Kick on 15 2 x 25 FL Kick on 15 50 Easy EN-1 / EN-1/2: … Continue reading →

Aerobic session Warm Up: 700m Aerobic Kick: 200m 100 FS kick on 15sec 100 BK Kick 50 Easy EN-1 / EN-2: 600m / 200m 3 x 100 FS on 1:45, desc #3 (1:23) 3 x 100 BK on 2:00, desc #3 (1:33) … Continue reading →

La Tol Session – Borden + weights Warm Up:  700m Aerobic Kick:  350m 100 BK Kick 2 x 50 BK Kick 100 FS Kick 50 FS Kick 50 Easy EN-1 / EN-1/2:  300 / 100 100 BK Pull 2 x 100 … Continue reading →

Lactic Tolerance Session Warm Up:  700m Aerobic Kick:  300m 3 x 100 Kick Fins on 15 sec BK – FS – BK EN-1:  300m 150 FS Pull on 3:30 150 FS LAP:  100m – Recov:  200m 4 x (25 BK … Continue reading →

Lactic Production Focus Warm Up:  700m Aerobic Kick:  300m 200 FS Fins kick on 15 sec 100 BK Fins kick EN-1 / EN-1/2:  500 / 200 100 IM on 2:00 200 FS on 3:30, swim 3:00 to 3:05 100 FS on … Continue reading →

Exhausted – Took day off.

Noon Swim @ Borden + weights Warm Up:  600m Aerobic Kick:  300m 2 x 50 FS Kick on 1:30 2 x 50 BK Kick on 1:20 2 x 50 BR Kick on 1:15 50 Easy EN-1 EN-1/2:  500m / 200m … Continue reading →

@ Borden + weights Warm Up:  600m Aerobic Kick:  200m 4 x 50 BK Kick on 1:20 50 Easy EN-1:  400m 200 FS Pull 2 x 100 FS on 1:45 EN-2:  250m 5 x 50 FS on 1:00, Desc 1-5 … Continue reading →

Borden @ noon Warm Up:  600m Aerobic Kick:  200m 4 x 50 BK Kick on 1:20 50 Easy EN-1 / EN-2:  300m / 200m 5 x 50 BK on 1:05, desc last two 5 x 50 FS on 1:00, desc … Continue reading →

Borden @ noon *Tethered swim cords available at Borden!* Warm Up:  600m Aerobic Kick:  200m 4 x 50 Kick IM Seq on 1:30 EN-1:  400m 200 IM on 30 sec 2 x 100 IM on 2:00 EN-2:  250m 5 x 50 IM Seq … Continue reading →

Down Week for Recovery Borden @ noon + weights Warm Up:  600m Aerobic Kick:  200 8 x 25 Kick on 45 sec 50 Easy EN-1:/2  300/200 100 BK Pull on ~20sec 200 BK on ~20sec 2 x 100 BK on … Continue reading →