Monthly Archives: March 2015

Warm Up:  800m Aerobic Kick:  200m 2 x (4x 25 Kick on 45 sec) 1st time BK, 2nd time FS 50 Easy EN-1:  300m 2 x (3 x 50 on 1:05) 1st time BK, 2nd time FS LAP:  150m 6 x (25 Sprint, 25 … Continue reading →

Slight easing this week for ‘swim-through’ at Provincials Borden Noon Warm Up:  600m EN-1 / EN-2 Kick:  1300 / 500 / 300 100 BK Kick on 2:30 2 x 200 BK on 3:45 (1x Fins. 1x Swim 3:22) 2 x … Continue reading →

Borden Noon Warm Up:  600m EN-1/Kick: FS 2 x (25 Kick, 50 swim, 25 Kick) 3 x 50 Kick 2 x 100 Swim (back left mid-rib muscle knot) EN-2:  FS 5 x 50 Desc 1-5 LA Tol: FS 3 x (50 … Continue reading →

Collingwood 6am Warm Up:  600m Set 1: 10 x 100 on 1:45 Odd Choice, Even FS and as 50 Drill, 50 Build 10 x 50 on 1:00 as 25 easy, 25 Fast Odd Choice, Even FS 5 x 75 Kick … Continue reading →

Quick Recovery session – 24 min Warm Up: 2 x (100 FS Pull, 100 BK) 4 x (2x 25 IM Drill) Main 2 x (25 Kick, 50 swim, 25 Kick) 1x BK, 1x FS 100 BK 100 FS 50 BK … Continue reading →

Borden Noon Warm Up:  600m EN-1/Kick: BK 2 x (25 Kick, 50 swim, 25 Kick) 3 x 50 Kick 2 x 100 Swim EN-2:  BK 5 x 50 Desc 1-5 LA Tol: BK 3 x (50 Fast, on 1:00, 2x 25 … Continue reading →

Collingwood 7:30am (solo workout) Warm Up:  600m EN-1/2/Kick: 4 x (25 BK Kick, 50 BK Swim, 25 BK Kick) on 2:15 4 x 50 BK desc 1-4 LA Tol: 100 BK for time  – 1:21 – not so good 200 easy … Continue reading →

Borden Noon Warm Up:  600m EN-1/2/Kick: BK 4 x (25 Kick, 50 Swim, 25 Kick) on 2:15 2 x 100 BK 4 x 50 BK desc 1-4 (48, 47, 45, 43) FS 4 x (25 Kick, 50 Swim, 25 Kick) on 2:15 … Continue reading →

Borden Noon Warm Up:  600m EN-1/Kick: 8 x (25 Kick, 50 Swim, 25 Kick) Mix EN-1/2: 4 x 50 BK on 1:05, desc 1-4 by 1 sec 4 x 50 FS on 1:05, desc 1-4 by 1 sec LAP: 2 x [ … Continue reading →

Borden Noon – pool back open Warm Up:  500m En-1 / Kick: 2 x through – 1x FS, 1x BK – 100 Kick – 4 x 50 Pull – 2 x 50 Kick – 4 x 50 Fins – 4 x … Continue reading →

Collingwood 7:30am Warm Up:  600m Aerobic Kick:  200m 100 BK Kick on 15 sec 2 x 50 BK Kick on 1:15 EN-1:  300m 100 BK Fins on 15 sec 2 x 50 BK Pull on 15 sec 100 BK LAP:  … Continue reading →

Borden still closed – Rest Day

Warm Up: 2 x through: 300 Swim on 5:00 and 6 x 50 ?? Kick Set: 1 10 x 100 FS Pull on 1:40 1-3 Descend 4 Easy 5 Fast repeat 20 x 50 Fins on 60 Odd steady Even Very … Continue reading →

Collingwood Noon (Borden closed) Warm Up:  700m Aerobic Kick:  200m 4 x (50 IM Kick on 15 sec) 50 Easy EN-1:  300m 3 x (100 FS on 1:45) #1 Pull, #2 Fins, #3 Swim LAP:  100m 4 x (25 FS … Continue reading →

Borden CLOSED Monday through Thursday … for something??? Collingwood Noon session Warm Up:  500m Aerobic Kick:  200m 100 BK Kick on 15 sec (~2.05) 2 x 50 BK Kick on 1:15 (58, 1:02) EN-1:  300m 100 BK Fins on 15 … Continue reading →

Collingwood 7:30am Warm Up: 400 Fin Swim 300 Pull Set 1: 6 x 100 on 1:50 Odd FS, Even IM Set 2: ??? Set 3: 8 x 50 FS on 50 sec Goal 2x 38, 2x 37, 2x 36, 2x … Continue reading →

Borden Noon Thursday was a struggle – this should be an easy 1000 for my back For the others: Warm Up:  500m EN-1/Kick: 5 x (50m Fin kick on 1:00) FL-BK-FL-FS 200 FS Pull 2 x 100 FS on 1:45 4 x … Continue reading →

Collingwood 6am Warm Up:  800 (as 4 x 200 … swim, kick, pull, drill) Set 1: 4 x (8 x 50) = 1600m #1 8 x (25 Kick with Pull Buoy, 25 swim) on 60 sec #2 8 x (50 … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick: 800 / 400 5 x 50 BK on 1:05, swim 50 2 x 50 BK Kick on 1:30 5 x 50 BK Pull on 1:05 4 x 25 BK Kick on 45 4 x 50 FS … Continue reading →

Borden Noon – recovery session from Thornhill Meet @ Pan Am Markham Pool Warm Up:  500m EN-1 / Kick:  1000 / 400 100 BK Kick 2 x 50 BK Kick 5 x 100 BK on 2:00 (3x swim, 2x Pull) … Continue reading →