Monthly Archives: January 2015

Collingwood 7:30 am Warm Up: 400 Swim 300 Pull 200 Kick 100 Build Set 1: 500m 10 x 50 on 60 Alt kick & swim with fins Set 2: 1200m 6 x (100 FS strong on 1:45 50 FS on … Continue reading →

Collingwood Noon – Borden is closed today Warm Up:  600m Aerobic Kick:  200m 12 x 25 IM kick on 45 sec EN-1: 4 x 50 FS Pull on 1:00 4 x 50 BK on 1:00 LAP:  100m 4 x (25 BK … Continue reading →

Borden Noon Warm Up:  500m Aerobic Kick:  200m 2 x 100 fin kick – 1x FS, 1x BK Quality: 16 x 25 FS on 45 sec (1 easy, 1 fast) 4 x 25 FS on 1:00 (1 easy, 1 fast) … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Aerobic Kick:  300/200m 100 BK Kick on 2:30 3 x 100 BK on 2:00 100 BK Kick on 2:30 LAP:  100m 4 x (25 BK Build, 25 BK easy) on 1:15 LA Tol:  … Continue reading →

Collingwood 7:30am Warm Up: 24 x 50m as 6 x 50 FS on 50 sec 6 x 50 FS / BK on 60 sec 6 x 50 FS on 50 sec 6 x 50 FS / BK on 60 sec … Continue reading →

6am Collingwood Clippers Warm Up: 4 x (200 swim, 100 Kick) Set 1: 3 times through: 200 as 150 FS + 50 BK on 3:30 2 x 100 as 75 FS Pull, 25 BK Pull on 1:45 4 x 50 … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick:  700 / 300 6 x (25 Kick, 50 swim, 25 Kick) on 15 sec 3 x BK, 3 x FS 2 x 100 BK on 2:00 2 x 100 FS … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick: 500 / 300 2 x 50 BK fins, 50 BK Kick 2 x 50 BK, 50 BK Kick 50 BK Pull, 50 BK Kick 2 x 50 FS Pull, 50 … Continue reading →

U of T Master’s Splash Meet – lactic training session W.U. 700m + 3 drives 100 FS:  1:09 – smooth first 50 – good to 75m 50 BK:  37. – nice smooth swim 100 BK:  1:23 – smooth but very … Continue reading →

Collingwood 0600 (Shoulder tolerable until BK in set 3) Warm Up: 1200m 3 x 100 Swim on 1:50 3 x (50 Kick, 50 Swim) on 1:50 3 x 100 Swim on 1:50 3 x (50 Swim, 50 Kick) on 1:50 Set … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick: 1200 / 400 4 x 50 Kick on 1:30 200 BK Fins 2 x 100 BK 4 x 50 BK 4 x 50 Kick on 1:30 Ended Workout here with … Continue reading →

Warm Up:  650m Set 1: 1500m 100 BK Kick 4 x 100 BK on 2:00 (all <1:45) 100 BK Dolphin / BK Kick (max underwater each length) 4 x 100 IM on 2:00 (all <1:40) 100 BK Dolphin / BK … Continue reading →

0600 Collingwood – pool temp only 70F … no way 1130 Borden + Weights Warm Up:  500m Set 1: 2 x 50 BK Kick on 1:30 2 x 100 BK on 2:00 3 x 50 BK on 1:05, desc 1-3 … Continue reading →

0730 Collingwood Warm Up: 1200m 3x (50 Drill, 50 swim) FS 3x (50 Drill, 50 swim) BR 3x (50 Drill, 50 swim) BK 3x (50 Drill, 50 swim) FL Set 1: 1200m 6x ( – 50 FL kick on 1:10 … Continue reading →

Collingwood 6am Warm Up: 400 Swim 300 Pull 200 Kick 100 Drill Main Set: 8 x 100 FS on 1:40 70 sec rest 400 FS Pull on 7:00 4 x 100 FS on 1:35 70 sec rest 4 x 100 … Continue reading →

Borden Noon + weights Warm Up:  500m Main Set: 1600m 100 FS Kick 3 x 100 FS on 1:45, cruise aerobic (~1:27) 2 x 50 FS Kick 3 x 100 FS on 1:45, (~1:25) 2 x 25 FS Kick strong … Continue reading →

6am Collingwood Warm Up:  1000m 4 x 250 (swim, kick, pull, drills) Set 1: 1200m 6 x (150 FS, 50 BK) on 3:40 steady [OK on these] 50 Easy Set 2: 1000m 10 x 50 Kick on 1:10 1 steady, … Continue reading →

Borden Noon + Weights Warm Up:  400m Set 1: 1500 3 times through (2x FS, 1x BK) 50 Kick 100 Pull 50 Scull 100 Swim 100 Fin Kick 100 Swim 50 Easy Set 2:  200m 2 x (25 Kick, 50 … Continue reading →

6am Collingwood Warm Up: 900m 600m mix 200 kick 100 IM drill Set 1: 400m 8 x 50 IM on 60 as 25 Drill, 25 Build Set 2: 1000m 5 x 100 IM Fins on 1:45 50 Easy 5 x … Continue reading →

1hr Collingwood @ noon Warm Up: 500m Kick: 500 8 x 50 Fins Kick on 1:00 (FL, BK, FS) 2 x 50 BR Kick on 1:15 50 Easy EN-1: 1000 2 x 100 BK Fins/Paddles on 2:00 3 x 100 … Continue reading →