Monthly Archives: September 2014

Borden Noon … 300’s week Warm Up:  600m EN-1 / Kick: 1600m / 300m 3 x 50 FS Fin Kick on 1:05 50 Easy 50 FS on 1:00, swim 43 100 FS on 2:00, swim 1:29 200 FS on 3:45, swim … Continue reading →

Warm Up:  600m EN-1 / Kick: 1500m / 300m 3 x 200 FS, on 3:30 swim 3:00 50 Easy 100 FS Kick 2 x 50 FS Kick on 1:30 4 x 25 IM Kick on 45 50 Easy 5 x 100 FS … Continue reading →

Warm Up:  600m EN-1 / Kick: 1500m / 300m 200 FS Pull on 3:30, swim 3:00 200 FS, swim 3:00 2 x 50 FS Kick on 1:30 50 Easy 5 x 100 FS on 1:45, swim <1:30 2 x 50 … Continue reading →

Borden Noon session Warm Up:  600m EN-1 / Kick: 1400m / 200m 4 x 50 FS on 1:00, swim 42 2 x 100 FS on 1:45, swim <1:30 200 FS, swim ~3:00 4 x 25 Kick IM on 45 50 … Continue reading →

8 Days out of the water – NOT GOOD Borden 3pm Warm Up:  600m EN-1 / Kick: 1200 / 200 5 x 50 FS on 1:00, swim 42 4 x 25 Kick IM on 45 50 Easy 5 x 100 … Continue reading →

Borden noon – only 1hr session Warm Up:  600m EN-1 / Kick: 1200m / 300m 5 x 50 FS on 1:00, swim 42 4 x 25 IM kick on 40 sec 50 easy 5 x 100 FS on 1:45, swim … Continue reading →

Borden Noon Warm Up:  600m EN-1 / Kick: 1200m / 300m 5 x 50 FS on 1:00, swim 42 4 x 25 IM kick on 40 sec 50 easy 5 x 100 FS on 1:45, swim 1:29 2 x 50 BK … Continue reading →

Wasaga Open Water swim – 30 min (cold)

Borden noon Warm Up:  400m Main Set: 1325m 3 x 100 FS on 1:45 3 x 50 Kick on 1:10 (BK, BR, BK) 3 x 100 FS Pull on 1:45 3 x 50 Kick on 1:15 (BK, BR, FS) 3 … Continue reading →

Return to Borden 11:30am Warm Up:  800m 200 FS Pull 200 BK 200 IM Drill 200 Kick-Swim EN-1: 1100m, Kick 300m 4 x 100 FS on 1:45, swim <1:30 2 x 50 FS Kick on 1:30 50 easy 8 x … Continue reading →