Monthly Archives: December 2014

6am Clippers Practice Warm Up: 800 400 Reverse IM 8 x 50 as 2x each in IM order on 60sec Main Set: 3000 2 times through: 100 BK on 2:00 200 FS on 3:30 300 FS Pull on 5:00 400 … Continue reading →

6am Collingwood didn’t work out … 40+ Clipper kids deserved the entire pool for getting up that early. 12 noon Collingwood Warm Up: 600 Kick: 4 x 50 FS Fins on 1:00 4 x 50 BK Fins on 1:00 2 … Continue reading →

Collingwood Noon Warm Up:  600 EN-1 100 FS Kick 3 x 100 FS 100 BK Kick 3 x 100 BK 100 BR Kick 3 x 100 IM 2 x 50 FS Kick 4 x 50 FS 2 x 50 BK … Continue reading →

Collingwood 6am Light mix

6am Collingwood Clippers Streamline Dolphin focus

6am Clippers Team Practice Collingwood Warm Up: 4 x 200 – Swim, Kick, Pull, Drill Main Set 1 16 x 50 on 1:15 swum as 25 Underwater, 25 Kick and 25 Scull, 25 Build Main Set 2: 2 x through … Continue reading →

Collingwood Clippers Practice 7:30am – 9:00am Warm Up: 800m 4 x 150 reverse IM sequence with each 150 swum as 3 x (25 Drill, 25 Swim) 200 Kick EN-1:  1600m mix of 8 x 200 with each 200 a mix … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick:  1100/500 2 x 50 FS Kick on 1:30 4 x 25 FS Kick on 45 8 x 50 FS on 1:00 (4x Pull, 4x Swim) 2 x 50 BK Kick … Continue reading →

Borden Noon Warm Up:  500m Kick:  400m 6 x 50 Fin Kick on 1:00 2 x (FL, BK, FS) 2 x 50 BR Kick on 1:15 50 Easy EN-1: 800m 3 x 100 FS on 1:45 3 x 100 BK … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick Mix: 1800 / 300m 100 IM Kick 400 FS Fins with every 4th BK 50 Scull 50 FS Kick 5 x 100 FS on 1:45 50 Easy 100 BK Kick … Continue reading →

Collingwood Masters – workout provided – nobody swimming Warm Up: 200 Swim 200 Kick 200 Pull 200 Drills Main Set: 8 x 50 as Drill / Swim on 1:10 8 x 50 as IM seq (FL-BK, BK-BR, BR-FS, FS-FL) on … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick:  1600m/300m 50 FS Kick 4 x 100 FS on 1:45 50 FS Kick 8 x 50 FS on 1:00 (4x Pull, 4x Swim) 50 FS Kick 50 Easy 50 BK Kick … Continue reading →

Borden Noon Warm Up:  450m Main Set: 1600 / 300 Kick 200 FS on 3:30 200 BK Fins/Paddles 100 FS Fins Kick 50 Easy 200 FS on 3:30 200 BK Fins 100 BK Fins Kick 50 Easy 200 FS on 3:30 … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1/Kick:  900m / 450m 3 times through: #1 FS, #2 BK, #3 IM – approx. 15+sec rest – 100 Swim – 50 Kick – 2x 50 Swim – 50 Kick – 4x 25 Swim … Continue reading →

Collingwood Clippers Sat 7:30am session Warm Up 4x 200 swim, kick, pull, drill 10x 50 as Odd-drill/swim and Even-build Quality: 2x 200 @ 400 race pace on 4:00 2x 100 @ 200 race pace on 2:15 4x 50 @ 100 … Continue reading →

Borden noon, no weights feeling off Warmup: 600m Main set: 50 FS Kick on 1:45 200 FS Pull on 3:30 50 FS Kick 200 FS Fins on 3:30 50 FS Kick 200 FS on 3:30 50 FS Kick 50 Easy … Continue reading →

Borden Noon session …. pool re-opened after pump failure Warm Up:  600m Main Set: 1200m, 400m Kick 50 FS Kick 2 x 100 FS Pull with paddles 50 Kick 2 x 100 FS Fins 50 Kick 4 x 50 FS … Continue reading →