Monthly Archives: July 2015

Wasaga Beach Swim – Open Water Garmin Connect.

Borden Noon – no strong push-offs or turns Warm Up:  400m Recovery:  300m 50 Kick 200 FS 50 Kick EN-1: 1600 100 FS 200 FS 300 FS Pull 400 FS 300 FS Fins 200 FS 100 FS EN-3:  400m 5 x 100 … Continue reading →

Borden Noon – back and hip still an issue Warm Up:  400m Kick:  400 4 x 50 Fin kick 4 x 50 kick EN-1:  1000m 200 FS Pull 2 x 100 FS Fins 2 x 50 FS 200 BK 2 x … Continue reading →

Borden Noon – Back/hip slightly better – could swim aerobic Warm Up:  400m Recovery: 500m 50 Kick 2 x 200 FS 50 Kick EN-1:  1600 400 FS Pull 200 FS 200 BK 400 FS 200 FS 200 mix of kick … Continue reading →

Borden Noon – failed session – back and hip too painful Warm Up:  400m Easy swim/kick maybe 500m Kick:  400m 100 BK Kick 2 x 50 BK Kick 100 FS Kick 2 x 50 FS Kick EN-1:  1000m 200 BK … Continue reading →

Brutally tired – missed session

Borden Noon Warm Up:  400m EN-1 / Kick:  900m / 350 3 x 50 FS kick 200 FS Pull 2 x 100 FS 3 x 50 BK Kick 200 BK 2 x 100 BK 50 BR Kick 100 FS-IM EN-2:  500m … Continue reading →

Borden Noon – long FS session + weights Warm Up:  400m Recovery:  250m 50 easy kick 200 FS EN-1:  1600 400 FS, aim for 6:00 (act 5:59) 300 FS Pull on 4:45 swim 4:30 (act 4:28) 100 FS swim 1:28 2 x … Continue reading →

Start of the Specifics Preparation phase … more anaerobic Threshold work Borden Noon Warm Up:  400m Kick:  350m 7 x 50m Kick mix EN-1:  800m 200 BK on 3:45 2 x 100 BK on 2:00 4 x 100 IM on 2:00 EN-2:  … Continue reading →

Garmin Connect. Subaru’s Niagara Triahlon – Swim Bike Event 750m Swim:  13:01, 1:44/100m pace, 13.01 (official timing) (Garmin 920XT Timing:  740m 12:43 (water exit) 1:43/100m) 25km Bike: 53:59, 27.8kph avg (Garmin:  27.4km, 27.6kph)

Wasaga Beach – Freezing Open Water Session 1600m Garmin Connect.

Wasaga Beach Open Water Warm Up:  400m EN-1:  1500 5 x 300m on 1:00 rest EN-3:  200 2 x 100 on 20 sec rest Swim Down:  300m

Borden Noon Warm Up:  500m EN-1/Kick:  800 / 300 FS:  2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) BK:  2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) 50 BR Kick 50 FL Kick 2 x 100 … Continue reading →

Borden STILL CLOSED with pump problem Allandale Pool session Warm Up:  600m Recovery:  300m 50 Kick 200 FS 50 Kick EN-1:  1600 2 x 300 FS Pull on 5:00 300 FS Fins on 5:00 300 FS on 5:00 2 x … Continue reading →

Recovery Week – last week of the General Aerobic preparation phase. Borden Noon Warm Up:  500m Kick:  300 2 x 50 FS 2 x 50 BK 50 FL 50 BR 50 easy EN-1:  800 4 x 100 BK on 2:00, … Continue reading →

Wasaga Open Water Main Set: 5 x 300m Aerobic on 1:00 rest 2190m Total Garmin Connect. details.  

Borden Noon Lower energy day (920XT first trial) Warm Up:  400m Recovery:  500m 50 Kick 200 FS 50 Kick 200 BK EN-1:  2300m 3 x 300 FS (Pull, Fins, Full) 2 x 100 BK on 2:00 3 x 200 FS … Continue reading →

Borden Noon + weights Warm Up:  500m Kick: 350 7 x 50 Fin Kick on 1:00 EN-1:  700 2 x 50 BK Pull 3 x 100 BK 6 x 50 IM seq on 1:05 EN-2:  500 5 x 100 FS on 1:40, … Continue reading →

Hopefully Borden Noon Warm Up:  500m Recovery:  500m 50 Kick 2 x 200 FS 50 Kick EN-1:  2100 300 FS Pull 200 FS Pull 2 x 100 FS 50 kick 300 FS Fins 200 FS Fins 2 x 100 FS … Continue reading →

Borden Noon – Bloody Hell … main pool closed due to Pump mess-up … way too many swimmers in the silly, lane-less outdoor splash pool … total waste of time. Warm Up:  500m Kick:  350 100 FS Kick 50 BK … Continue reading →

Wasaga Beach Open Water Beach 6 Relatively calm, small chop WU:  swim to center marker EN-1: Center to East:  7:15 East to Center:  5:53 Center to West:  3:43 West to Center:  4:09 Swim In: 2:00

Borden Noon – outside pool 🙁 + weights Warm Up:  500m Kick:  350m 7 x 50 Kick mix 50 easy EN-1:  900m 6 x 50 FS Fins 6 x 50 BK 6 x 50 IM seq Fins EN-2:  300m 6 … Continue reading →

Collingwood 7am … Borden is only the outdoor pool today … and all Fridays to 16-Aug Warm Up:  500m Recovery: 300m 50 FS Kick 200 FS 50 FS Kick EN-1:  2500m 2 x 300 FS Pull on 5:00 200 FS … Continue reading →