Monthly Archives: December 2015

Last session of 2015 – Collingwood with Wade and Sarah Warm Up:  600 200 swim 200 kick 200 pull Set 1:  1000 twice through the following : – 4 x 50 FS on 1:00 – 4 x 50 BK on 1:00 … Continue reading →

Aerobic and Speed – 1 HR only Warm Up: 400m EN-1 / Kick: 1500m 3 x 50 BK Kick on 1:30 3 x 200 BK on 3:45 3 x 50 FS Kick on 1:30 3 x 200 FS on 3:30 … Continue reading →

Aerobic Threshold Session Warm Up:  400m EN-1/Kick: 700 2 x (25 Kick, 50 swim, 25 kick 50 swim) 200 BK Fins 200 FS Pull EN-2: 700 2 x 100 BK on 1:50, swim < 1:35 2 x 50 BK on … Continue reading →

Second Holiday week … Aerobic Session after 3 day break … 1HR only Warm Up:  400m EN-1/Kick: 800m /200m 2 x 50 BK Kick 4 x 100 BK on 1:55 2 x 50 FS Kick 4 x 100 FS on … Continue reading →

Borden Noon – Holiday Hours … ONLY 1 HR Warm Up:  400m (8 min) EN-1:  1400m (30min) 50 BK Kick on 1:30 200 BK Fins on 3:45 100 BK on 2:00 50 FS Kick on 1:30 200 FS Pull on … Continue reading →

Collingwood – Saturday moring Warm Up: 300 swim, 200 pull 100 kick Set 1: 6 x ( – 25 Drill – 25 Stroke Count – 50 Maintain Stroke count Minus 1 ) 100 easy Set 2: 3 x ( – … Continue reading →

Borden Noon – Speed Warm Up:  600m Recovery: 300 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) EN-1/2:  400m 4 x 50 BK on 1:05, desc 1-4 from 48 4 x 50 FS on 1:00, desc 1-4 from … Continue reading →

Borden Noon – mixed session Warm Up:  600m EN-1 /  Kick: 800 / 200 2 x 50 BK Kick on 1:30 4 x 100 BK on 1:55, swim 1:40 2 x 50 FS Kick on 1:30 4 x 100 FS … Continue reading →

Borden Noon – Speed Session Warm Up:  600m Recovery:  400m 2 x (25 Kick, 50 swim, 25 Kick, 50 scull, 50 swim) EN-1 / 2:  400m / 200 3 x 100 BK on 1:55, 2 swim 1:40, 1 swim 1:35 50 … Continue reading →

Borden Noon – Aerobic Session Warm Up:  600m EN-1 / EN-2 / Kick:  1000 / 400  / 400 100 BK Kick 100 BK Pull 3 x 200 BK on 3:45 swum as: -(150 Aerobic, 50 Threshold) -(150 Aerobic, 50 Threshold) -(100 … Continue reading →

Collingwood 7:30am Warm Up: 200 swim 100 Pull 100 Kick 50 drill, 50 Pull, 100 swim EN-1/2: 1200 6 x 200m swum as twice through the following (1x BK, 1x FS): – 150 aerobic, 50 fast – 100 aerobic, 100 … Continue reading →

Borden Noon Speed session Warm Up:  600 200 BK 200 IM Drill 200 FS 2 x (25 Kick, 50 swim, 25 kick, 50 swim) 200 FS Pull EN-2:  300 3 x 50 FS on 1:00, desc 1-3 from 41 3 … Continue reading →

Borden Noon – Mix session Warm Up:  600m 200 BK 200 IM Drills 200 FS Kick/Recovery: 400 100 FS Kick 50 Scull 100 BK Kick 50 Scull 100 FS Pull EN-1/2/LAP: 600/400/200 3 x 100 FS on 1:40, swim 1:28 … Continue reading →

Down Week Borden Noon – Aerobic Warm Up:  900m 200 BK 200 IM Drills 200 Pull 2 x 50 FS Kick 50 Scull 2 x 50 BK Kick 50 Scull 50 easy EN-1: 1200 3 x 200 FS on 3:30, … Continue reading →

Warm Up:  800m 200 swim 200 kick 200 IM 200 Pull EN-1/EN-2/Recov:  800, 400, 400 4 x 100 BK on 1:55, swim 1:40 (act ~1:37) 3 x 100 BK on 1:50, swim 1:35 (act ~1:32-1:33) 2 x 100 BK on … Continue reading →

Borden Noon – Mix session Warm Up:  600m EN-1: 800m 2 x 50 Kick 3 x 100 FS on 1:45, swim 1:20 2 x 50 Kick 3 x 100 BK on 1:55, swim 1:40 50 easy EN-2:  600m 3 x 100 … Continue reading →

Borden Noon – Speed Warm Up:  600m Recovery:  300m 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) EN-2:  500m 5 x 50 FS on 1:00, desc 1-5 from 42sec 50 easy 5 x 50 BK on 1:05, desc … Continue reading →