Monthly Archives: November 2014

Collingwood Clippers 7:30am practice Warm Up:  600m Main Set: 3 times through: 200 on 3:45 SC 2 x 100 on 1:45 Pull 4 x 50 on 1:00 Desc 1-4 #1 FS, #2 BK, #3 FS 100 Easy Sprints: 12 x … Continue reading →

Borden Closed Collingwood Clippers – 6am practice Warm Up: 200 FS on 3:30 4 x 50 FS on 50 sec 200 Kick 4 x 50 Kick on 1:10 200 BR 4 x 50 BR Kick Main Set: Breaststroke 10 x … Continue reading →

Borden Closed – pump problem Collingwood Noon swim Warm Up:  700m Main: 2 x 50 FS kick 2 x 25 FS Kick 5 x 100 FS on 1:45 10 x 50 FS on 1:00 2 x 50 BK Kick 2 … Continue reading →

Borden Closed – off to Collingwood for the noon swim Warm Up: 700m EN-1: 2 x 50 FS Kick on 1:30 2 x 25 FS Kick fast on 1:00 50 Easy 200 FS Pull on 3:30 200 FS on 3:30 … Continue reading →

Collingwood – no Masters – lane swim Warm Up: 2 x (100 FS Pull, 100 BK) 2 x (25 FS, 25 BK) 4 x (100 IM Drill) Kick: 3 x (Fin Kick on 1:00 – 50 FL, 50 BK, 50 … Continue reading →

Borden Noon – perfect water temp!! (for actually training) Warm Up: 2 x (100 FS Pull, 100 BK) 2 x (25 FS, 25 BK) 4 x (50 IM drill) Main: 100 FS Fins Kick 100 BK Fins Kick 3 x … Continue reading →

Warm Up: 2 x (100 FS Pull, 100 BK) 200 IM Drill 50 FS BK mix Main Set: 2 x Through (1x FS, 1x BK): 2 x 25 Head-Up Scull with FS Kick 50 FS Pull 50 FS Kick 2 … Continue reading →

Borden Noon Warm Up:  500m Main Set: 50 FS Kick 2 x 25 FS Kick fast 2 x 50 FS 2 x 100 FS 200 FS Repeat the above on BK LAP: 3 x (25 Sprint, 25 Easy) Swim Down:  … Continue reading →

Warm Up:  700m Kick: 250m 2 x (25 FS Kick scull, 25 easy, 50 BK Kick) 50 BR kick, 50 BK Kick EN-1: 1600m 2 x 200 FS Pull 2 x 200 BK Pull 4 x 100 FS on 2:00, … Continue reading →

Maroochydore Cotton Tree 50m Warm Up: 700m 2 x (100 FS Pull, 100 BK) 100 FS 4 x (50 IM seq Drill) Kick:  300m 3 x (25 Head Up Scull FS Kick, 25 easy 50 BK Kick) EN-1: 1200m 6 … Continue reading →

Maroochydore Cotton Tree 50m Warm Up: 700m 2 x (100 FS Pull, 100 BK) 100 FS 4 x (50 IM seq Drill) Kick:  200m 2 x (25 Head Up Scull FS Kick, 25 easy 50 BK Kick) EN-1: 1000m 6 x … Continue reading →