Monthly Archives: November 2015

Borden Noon – Aerobic Session Warm Up:  600m EN-1:  1600 300 FS Pull – hold SC 200 FS – hold SC 3 x 100 FS on 1:45, Desc SC by 1 per 25m 2 x 50 FS Kick 300 BK … Continue reading →

Collingwood Clippers session – Stroke Count – stroke length Warm Up:  1200m 6 x 100 as: – 1 & 2 Drill/Swim – 3 & 4 Kick/Swim – 4 & 6 Swim/Kick 300 Pull on 5:30 300 Swim – hold SC … Continue reading →

Borden – Aerobic Warm Up:  600m Recovery:  400 25 Kick, 50 swim 25 Kick, 50 swim FS 50 scull 25 Kick, 50 swim 25 Kick, 50 swim BK 50 scull EN-1: 200 FS Pull 200 FS 2 x 50 FS … Continue reading →

Speed Session Warm Up:  600m EN-1: 400m 2 x 100 FS 2 x 100 BK LAP/Recovery: 700m / 300m 4 x (50 FS Sprint, 2 x 50 easy on 1:00) on 3:30 100 easy 4 x (50 BK Sprint, 2 x 50 easy … Continue reading →

Borden Noon session – Aerobic Warm Up:  600m Recovery:  300m 2 x (25 Kick, 50 swim, 25 kick, 50 swim) EN-1:  1200m 2 x 50m FS (25 drill, 25 swim) 50 FS Kick 2 x 100m FS 50 FS Kick … Continue reading →

Collingwood Morning Session Warm Up:  600m 400 reverse IM 200 kick EN-1/EN-2/recovery:  2000 / 200 4 times through (reverse IM order): 6 x 50 – 3x drill, 3x Strong, Stronger, Strongest on 1:00 or 1:05 200 (focus on walls and … Continue reading →

Warm Up:  600m EN-1/Lap/Recovery:  600m / 300m / 400 3 x ( 3 x 50 FS on 1:00) #1, #2 aerobic, #3 Fast 200 FS Pull – count strokes 3 x (3 x 50 BK on 1:05) #1, #2, aerobic, #3 Fast … Continue reading →

Warm Up:  600m Recovery:  300 FS:  25 Kick, 50 Swim, 25 Kick, 50 Swim BK:  25 kick, 50 Swim, 25 Kick, 50 Swim EN-1:  800 2 x 100 FS-IM on 2:00 50 Kick 3 x 100 BK on 1:50 50 … Continue reading →

Start of the sprint Season … end goal – Nationals in May 2016 Warm Up:  600 200 FS Pull 200 BK 200 IM Drill Recov/En-1:  300/800 200 FS Pull – Count strokes – maintain 100 BK Pull 2 x 50 FS … Continue reading →