Monthly Archives: April 2014

Borden Noon Warm Up:  600m Aerobic Kick:  400m 6 x 50 BK Kick on 1:15 4 x 25 IM Kick on 45sec EN-1:  500m 2 x 100 FS on 1:45 6 x 50 IM Seq on 1:05 50 Easy LA … Continue reading →

Borden Noon – Aerobic Warm Up:  600m Aerobic Kick:  300m 100 BK on 2:30 2 x (4 x (25 IM Kick on 45)) 50 Easy EN-1 / EN1/2:  1100 / 400 200 FS on 3:30 2 x 100 FS on … Continue reading →

Borden Noon Warm Up:  600m Aerobic Kick:  500m 2 x 100 BK Kick on 3:45 4 x 50 BK Kick on 1:15 2 x 50 FS Kick on 1:30 50 Easy EN-1:  400m 200 BK Fins 200 BK LA Tol:  … Continue reading →

Collingwood 12-2pm Warm Up: 600m Aerobic Kick:  200m 4 x 50 BK kick on 1:15 EN-1/2:  1200m 12 x 50 BK on 1:05 1-8 swim 47, 9-12 desc 1 sec each 12 x 50 FS on 1:00 1-8 swim 42, … Continue reading →

Borden Warm Up:  600m Aerobic Kick:  450m 6 x 50 BK Kick on 1:15 6 x 25 FS Kick on 45sec 50 Easy EN-1:  300m 100 BK Pull on 2:00 2 x 100 BK Swim on 2:00 LAP:  100m 4 … Continue reading →

Borden Noon + weights Warm Up:  600m Aerobic Kick:  300m 4 x 50 BK Kick on 1:15 2 x 50 FS Kick on 1:20 1:30 50 Easy EN-1:  400m 4 x 100 IM on 2:00 2:15 100 RECOV LA Tol:  … Continue reading →

Borden Noon – Aerobic Warm Up:  600m Aerobic Kick:  200m 4 x 50 BK Kick (alt side to side) on 1:15 50 Easy EN-1:  1000m 5 x 100 FS on 1:45 (act: 1:23 down to 1:19 last) 50 Easy 5 … Continue reading →

Collingwood – 2hr session Warm Up:  800m Aerobic Kick:  450m 6 x 50 BK Kick on 1:15 6 x 25 FS Kick on 45sec 50 Easy EN-1:  350m 100 BK Fins 100 BK Pull 100 BK Swim 3 x 50 … Continue reading →

Collingwood 1-hr session Warm Up:  400m Aerobic Kick:  400m 6 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 Easy EN-1 / EN-2:  1200 / 200 3 x 100 BK on 1:55 3 x 100 … Continue reading →

Good Friday practice at Collingwood! 2hr 12:30-2:30pm (pool quite hot) Warm Up:  800m Aerobic Kick:  350m 5 x 50 BK Kick on 1:15 2 x 50 FS Kick on 1:20 50 Easy LA Tol:  300m 100 BK for time (1:19 … Continue reading →

Early morning East Bayfield Warm Up:  800m LAP Kick:  100 5 x (20m FS Sprint kick, easy rest of 50) on 1:15 50 easy LAP:  100m 4 x (25 FS Sprint from Blocks, 25 Easy) on 1:30 50 Easy USRPT:  … Continue reading →

Warm Up:  800m Aerobic Kick:  300m 6 x 50 BK Kick on 1:15 50 Easy EN-1:  400m 8 x 50 BK on 1:00, swim 45sec 50 Easy USRPT:  BK for 100 race repeats of 25 BK on 40sec, swim 18 … Continue reading →

Warm Up:  600m Aerobic Kick:  200m 8 x (25 Kick IM on 45) 50 Easy EN-1 / EN-2:  1200 / 200 200 BK on 3:45 2 x 100 BK on 1:55 6 x 50 BK on 1:00 1-4 swim ~45, 5,6 … Continue reading →

Borden Noon + Weights – Start of 2 weeks of sprint focus Warm Up:  800m Aerobic Kick:  400m 6 x 50 BK Kick on 1:15 2 x 50 FS Kick on 1:30 50 Easy LAP:  150m 6 x (25 Sprint, … Continue reading →

Borden Noon Warm Up:  600m Aerobic Kick:  400m 5 x 50 BK Kick on 1:15 3 x 50 FS Kick on 1:20 50 Easy USRPT:  25’s of BK for 100m race 25BK Sprint on 40 sec, swim 18 max repeats … Continue reading →

Borden Noon Warm Up:   600m Aerobic Kick:  200m 8 x (25 IM Kick on 45) 50 Easy EN-1:  400m 4 x 100 IM on 2:00 act:  ~1:35 LAP:  100m 4 x (25 FS Sprint, 25 Easy) on 1:30 USRPT:  50’s … Continue reading →

Borden – Aerobic Warm Up:  600m Aerobic Kick:  400m 100 BK Kick 4 x 50 BK Kick on 1:15 4 x 25 IM Kick on 45sec 50 Easy EN-1 / EN-2:  1200 / 550m 2 x 100 BK Pull on … Continue reading →

Recovery Week – Borden Noon – weights Warm Up:  900m Aerobic Kick:  400m 5 x 50 BK Kick on 1:15 3 x 50 FS Kick on 1:30 50 Easy LAP:  150m 6 x (25 BK Sprint with turn, 25 Easy) on 1:30 … Continue reading →

Collingwood Session Warm Up:  800m Kick:  350m 4 x 50 BK kick on 1:20 3 x (2 x [25 IM Kick] on 45 LAP / Power:  150/100 6 x (25 Sprint, 25 easy) on 1:30 100 Easy USRPT:  25’s for 100BK 30 x … Continue reading →

Borden Noon – LA Tol session Warm Up:  800m Aerobic Kick:  200m 100 BK Kick 2 x 50 FS Kick EN-1:  200m 100 FS Pull 100 FS Test Set – 25’s of 100 FS Race (1:06): target time per 25:  … Continue reading →

East Bayfield early Warm Up: 800m Aerobic Kick: 200m 8 x (25 IM Kick on 45) EN-1: 200m 4 x 50 IM Stroke on 1:05 LAP:  200m 4 x (25 BK Sprint, 25 easy) on 1:30 200 BK Fins RECOV … Continue reading →

Lactic Tolerance Session + weights Warm Up:  800m Aerobic Kick:  200m 2 x 75 BK Kick on 15 sec 50 BK Kick EN-1:  200m 100 BK Pull 100 BK Swim LAP:  100m 4 x (25 BK Sprint, 25 Easy) on … Continue reading →

Borden Noon Warm Up:  800m Aerobic Kick:  350m 100 BK Kick 4 x 50 BK Kick on 1:20 50 Easy EN-1:  800m 2 x 200 BK on 3:45 4 x 100 BK on 1:55 50 Easy EN-2:  350m 4 x … Continue reading →