Monthly Archives: June 2015

Borden Noon – Long Aerobic Warm Up:  500m Recovery:  500m 50 Kick 2 x 200 FS 50 Kick EN-1:  2200m 300 FS Pull 200 FS Pull 3 x 100 FS 50 Kick 300 FS Fins 200 FS Fins 3 x … Continue reading →

Borden Noon + Weights Warm Up:  500m EN-1 / Kick :  900 / 350 2 x 50 BK Kick on 1:15 3 x 100 BK on 2:00 2 x 50 FS Kick on 1:30 3 x 100 FS on 1:45 … Continue reading →

Borden Afternoon Hour session Warm Up:  400m Kick:  300m 2 x 50 BK Kick on 1:15 2 x 50 FS Kick on 1:30 50 FL Kick on 1:15 (act 51sec) 50 BR Kick 50 easy EN-1:  800m 3 x 100 … Continue reading →

Borden Noon + weights Warm Up:  600 Recovery: 50 Kick 200 FS 50 Kick EN-1: 1500 300 FS Pull on 5:15 200 FS 50 Kick 200 FS Fins on 3:30 200 FS 50 Kick 5 x 100 FS on 1:45 … Continue reading →

Borden Noon – Recovery Week WarmUp:  600m EN-1 / Kick:  700 / 300 2 x 100 BK on 2:00 2 x 50 BK Kick 2 x 100 IM on 2:00 2 x 50 Kick (BR, FL) 2 x 100 FS … Continue reading →

Recovery Week Borden Noon Warm Up:  600m Recovery:  400m 50 Kick 150 FS on 2:45 50 Kick 150 FS on 2:45 EN-1:  1400m 800m 200 FS Pull on 3:30 2 x 100 FS on 1:45 50 Kick 200 FS Fins … Continue reading →

RECOVERY WEEK … Keeping the dreaded Over-Training Syndrome at bay Borden Noon – mixed speed plus weights Warm Up:  600m EN-1 / Kick:  700 / 300 4 x (25 Kick, 50 swim, 25 Kick 50 swim) 3 x 50 FS … Continue reading →

Borden 3pm – only a 1hr session Warm Up:  500m Kick:  350m 7 x 50 Fin Kick on 1:00 EN-1:  800m 400 FS Fins with every 4th BK on 6:30 200 BK Fins on 3:30 200 FS Pull EN-2:  300m … Continue reading →

Borden Noon (?? Rest or Recovery ???) – try recovery swim (Worked well … lower volume … more rest … swam easier) Warm Up:  500m Recovery:  550 50 Kick 200 FS 50 Kick 200 FS 50 Kick EN-1:  2000m 300 … Continue reading →

Borden Noon – mixed speed session Warm Up:  600m EN-1/Kick: 700 / 350 2 x (50 BK Kick, 100 BK) 2 x (50 FS Kick, 100 FS) 2 x (50 BR Kick, 100 BR) 50 FL Kick, 100 IM EN-1/2: … Continue reading →

Borden Noon – Long Aerobic Session Warm Up:  600m Recov:  500m 50 FS Kick 2 x 200 FS (act 3:15, 3:10) 50 FS Kick EN-1: 2400m 300 FS Pull on 5:00 (act 4:29) 300 FS on 5:00 (act 4:29) 2 … Continue reading →

Borden Noon – easy mixed speed session + weights Warm Up:  600m Kick:  350 100 FS Kick 4 x 50 IM Kick 2 x 25 FS Kick 50 Easy EN-1:  800 4 x 100 BK on 2:00 4 x 100 … Continue reading →

Collingwood Warm Up:  600m Kick:  350 7 x 50 IM Kick on 1:15 50 easy EN-1:  700 2 x 100 BK on 2:00 3 x 100 FS on 1:45 2 x 100 IM on 2:00 EN-1/2:  300 3 x 50 … Continue reading →

Borden Noon Warm Up:  600m Recov: 500m 50 Kick 2 x 200 FS 50 Kick EN-1 1500 / Kick 300: 100 Kick on 30 sec 5 x 100 FS Pull on 1:40 2 x 50 Kick on 20 sec 5 x 100 FS Fins on 1:40 sec … Continue reading →

Borden Noon – Mixed speed & Stroke Warm Up:  600m Kick:  300m / EN-1:  800 4 x (25 Kick, 50 Swim, 25 Kick) 3 x 100 BK on 2:00 50 FL Kick 50 BR Kick 3 x 100 IM on 2:00 50 easy … Continue reading →

Borden Noon – long Aerobic session Warm Up:  600m Recov: 500m 50 FS Kick 2x 200 FS on 3:45 (3:15, 3:10) 50 FS Kick EN-1:  2400m 300 FS Pull on 5:00 (4:32) 3 x 200 FS on 3:30 (2:59, 2:57, 2:56) 50 … Continue reading →

Borden Noon + Weights Warm Up:  600m Kick:  300m 4 x 50 IM Kick on 20+ sec 4 x 25 IM Kick on 15 sec 50 easy EN-1: 800m 3 x 100 BK on 2:00 2 x 100 FS Pull on 1:40 … Continue reading →

Collingwood 7:30am Team swim ?? or the following Warm Up:  600m Kick:  300 6 x 50 Fin kick on 1:00 50 easy EN-1:  800 3 x 100 BK on 2:00 2 x 100 FS Pull on 1:40 3 x 100 … Continue reading →

Borden Noon Warm Up:  600m Recov: 500m 50 Kick 2 x 200 FS 50 Kick EN-1 1100 / Kick 300: 100 Kick on 30 sec 300 FS Pull on 5:00 2 x 200 FS Fins 2 x 50 Kick on 20 … Continue reading →

Rest Day

Borden Noon – Mixed speed & Stroke Warm Up:  600m Kick:  300m / EN-1:  800 2 x 50 FS Kick 3 x 100 BK 2 x 50 BK Kick 3 x 100 FS Pull 2 x 50 Kick (1FL, 1BR) … Continue reading →

Borden Noon – long Aerobic session Warm Up:  600m Recov: 500m 50 FS Kick 2x 200 FS on 3:45 50 FS Kick EN-1:  2300m 300 FS Pull on 5:00 2 x 200 FS Pull on 3:30 50 FS kick 300 … Continue reading →

Start of 22 Weeks of Training for Noosa’s Ocean 1000 and 1500 Borden Noon + Weights Warm Up:  600m Kick:  300m 6 x 50 IM Fin Kick mix on 20 sec 50 easy EN-1: 800m 2 x 100 FS Pull on … Continue reading →