Monthly Archives: February 2015

Early Morning Collingwood Session Warm Up: 4 x 250 #1 Swim, #2 Kick, #3 Swim, #4 Kick Main Set: 2 x 100 on 1:40 2 x 100 on 1:35 4 x 100 on 1:30 (made first, missed 2nd and went … Continue reading →

Borden Noon Easy mix session

Borden Noon Very easy mix session after Head Cold and 1 week off

Borden Noon Easy mix session

Family Day Monday at Borden Warm Up:  1000m Main Set: 100 FS Kick 4 x 100 FS (2x Pull, 2x Full) 2 x 50 FS Kick 8 x 50 FS (2x Pull, 2x Full) 4 x 25 FS Kick 4 … Continue reading →

6am Collingwood Team Rattle: 300m 6 x 50 on 1:00 dive from blocks Warm Up:  800m mix FS, BK, BR Set 1: 800m 8 x 100 Fin kick on 1:50 seniors meant to kick with Pull buoy not board (I … Continue reading →

Borden Noon Warm Up:  500m Kick/Swim: 100 FS Kick 2 x 50 FS Kick 4 x 50 FS Pull 100 BK Kick 2 x 50 BK Kick 4 x 50 BK 50 Easy Challenge: 50’s of FS on 1:01, continue … Continue reading →

Borden Noon Warm Up:  500m Set 1: 3 x (50 Fin Kick, 100 FS on 1:45) Set 2: 4 x ( 100 Fin Kick fast, 3 x 100 FS on 1:45, 50 easy) – FS #1 Full, #2 Pull, 3# … Continue reading →

Borden Noon + Weights Warm Up:  500m Kick Swim: 400 Kick, 400 swim 25 FS Kick Strong, 25 FS Kick easy on 15 sec 25 FS Strong, 25 FS easy on 15 25 FS Kick Strong, 50 FS Kick easy … Continue reading →

Collingwood 7:30am Warm Up: 4 x 200 Set 1: 3 x (3 x 100) as – 50 Kick 50 Swim on 2:10 – 50 Drill, 50 Swim on 2:00 – 50 Swim, 50 Swim 5 sec faster on 2:00 Set … Continue reading →

Borden Noon – no weights (too tired) Warm Up: 100 FS Pull 500 BK Fins 100 drills Kick: 8 x 50 Fin kick on 60 sec twice through FL, BK, Dolphin on BK, FS 2 x 50 BR on 70 … Continue reading →

Collingwood 6am Warm Up: 4 x 200 Choice (swim, pull, kick, FS/BK) Set 1: 12 x 50 on 60 sec 1-4 IM Drill 5-8 IM Seq 9-12 50 of IM Set 2: 8 x 100 IM Kick on 2:10 Ha … Continue reading →

Borden Noon + weights Warm Up:  400m EN-1 Kick/Swim: 600 4 x (25 FS Kick, 50 FS on 5 sec rest per segment) 4 x (25 BK Kick, 50 BK on 5 sec) Quality: 500 10 x 25 FS on … Continue reading →

Borden recovery session Warm Up:  300m Set 1: 4 x [ -50 kick on 1:45 – 2 x 100 Swim/Pull/Fins/Swim on 1:45 – 50 Easy ] Set 2: 2 x [ – 4 x (25 Kick, 50 swim) ]

Borden Noon + weights  – shortened session due to base closure until noon due to snow Warm Up:  500m EN-1 / Kick:  1200m 12 x (50 Fins Kick on 60, 50 Fin Swim on 60) Alternate BK and FS Pacing: 800 … Continue reading →