Monthly Archives: January 2016

Borden Noon – Aerobic Focus EN-1 / Kick:  800 / 200 2 x 50 BK Kick on 1:20 200 BK Fins 2 x 100 BK on 2:00 2 x 50 FS Kick on 1:25 200 FS Pull 2 x 100 … Continue reading →

Collingwood early morning – mix Warm Up:  600m 400 mix swim 200 kick Set 1:  150m 2 x ( – 25 Scull – 25 Drill – 25 Build ) one FS, one BK Set 2: 800m 2 x 400m on 45 … Continue reading →

Borden Noon – Speed session Warm Up:  400 LAP / EN-1 / Recovery:  300 / 600 / 650 3 x (50 BK Sprint on 1:00, 2 x 100 BK on 2:00) 3 x (50 FS Sprint on 1:00, 2 x … Continue reading →

Borden noon – speed session Warm Up:  400m Recovery:  400m 2 x (25 Kick, 50 Drill, 25 Kick, 50 Scull, 50 swim) EN-1 / 2 / 3 / Recovery:  400 / 400 / 300  / 400 4 x 50 BK … Continue reading →

Borden Noon – Aerobic Session Warm Up:  400m Recovery:  300m 2 x (25 Kick, 50 swim, 25 kick, 50 scull) EN-1 / Kick:  800 / 300 3 x 50 BK Kick on 1:20 4 x 100 BK on 2:00 – 2x Fin, 2x … Continue reading →

Borden Noon – Aerobic Session Warm Up:  400m Recovery:  300m 2 x (25 Kick, 50 swim, 25 kick, 50 scull) EN-1 / Kick:  1000 / 200 2 x 50 BK Kick on 1:20 5 x 100 BK on 2:00 – … Continue reading →

Collingwood 7:30am Warm Up:  800m 200 Swim 200 Kick 200 Pull 200 IM Drill Race Pace: 50m 50 FS Block Sprint (act <30) 150 recovery Tech 1: 800m 4 x (4 x 50 swum as: – 50 Drill – 50 … Continue reading →

Borden Noon – Speed session Warm Up:  400m Recovery:  200m 25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull EN-1/Kick:  200 / 200m  2 x 50 BK Kick on 1:20 100 BK 2 x 50 FS Kick on 1:30 … Continue reading →

Recovery Mix Session Warm Up:  400m Recovery:  400m 4 x (50 Kick, 50 swim) 2x BK, 2x FS EN-1 / Kick:  600m / 200 3 x 100 BK on 2:00 100 BK Kick 3 x 100 FS on 1:45 100 FS … Continue reading →

Borden Noon Warm Up:  400m Recovery:  200 2 x (50 Kick, 50 swim) 1x BK, 1x FS EN-2:  400m 4 x 50 BK on 1:00, swim 45 50 easy 4 x 50 FS on 1:00, swim 40 40 easy LAP:  … Continue reading →

Borden Closed for Noon swim

Last Week of General Aerobic Prep – Down Week for recovery Warm Up:  400m Recovery:  300 2 x (50 Kick, 50 Scull, 50 Swim) 1x BK, 1x FS EN-1:  1000 5 x 100 BK on 2:00, swim 1:38 4 x … Continue reading →

Speed Session Warm Up:  400m EN-1 / Kick:  200 / 200 2 x (50 BK Kick, 50 BK Swim) 2 x (50 FS Kick, 50 FS Swim) EN-2:  300m 3 x 50 BK on 1:00, swim 45 3 x 50 FS on … Continue reading →

Recovery Session Warm Up:  400m Recovery:  700m 2 x (25 Kick, 50 swim, 25 kick, 50 swim) 2 x (50 Kick, 50 pull, 50 Scull, 50 swim) EN-1:  600m 3 x 100 BK on 1:55 3 x 100 FS on … Continue reading →

Speed Session Warm Up:  400m EN-2:  400m 4 x 50 BK on 1:00, swim 45 4 x 50 FS on 55, swim 40 LAP:  400m 3 x (50 BK Sprint, 2 x 50 BK recovery on 1:05) on 3:45 2 x … Continue reading →

Recovery Session + Weights Warm Up:  400m Recovery:  300m 2 x (25 Kick, 50 swim, 25 kick, 50 swim) EN-1:  600m 100 BK Fins 100 BK Pull 100 BK 100 FS Fins 100 FS Pull 100 FS Kick:  400m 8 … Continue reading →

Aerobic Session Warm Up:  400m EN-1 / Kick:  1000 / 200 2 x 50 BK Kick on 1:30 5 x 100 BK on 1:55, swim 1:40 2 x 50 FS Kick on 1:30 5 x 100 FS on 1:45, swim … Continue reading →

Warm Up: 600m 300 reverse IM as drill/swim 75m each 200 pull 100 scull Set 1: 800m 8 x 100 on 2:00 as 50 FS, 25 Stroke, 25 FS odd Drill, even Fast Set 2: 500m 10 x 50 Kick … Continue reading →

Speed session Warm Up:  400m Recovery: 600 4 x (50 Kick, 100 swim) EN-1/Kick:  200/200 8 x (25 Kick, 25 swim) 4x BK, 4x FS 100 FS Pull, 100 BK Pull EN-2:  400m (at reduced level 4 x 50 BK on 1:05, … Continue reading →

Recovery / Aerobic Session Warm Up:  400m Recovery: 300m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1 / EN-2 / Kick:  800 / 400 / 400 2 x 50 BK Kick 200 BK Fins 2 x 50 BK … Continue reading →

Sprint Session Warm Up:  400m EN-1/Kick: 2 x 50 BK Kick on 1:30 100 BK 2 x 50 FS Kick on 1:30 100 FS LAP:  400m 4 x (50 BK Sprint on 1:05, 2 x 50 BK recovery on 1:05) … Continue reading →

First session of full-on Winter Season training – Borden 11:30-1:00pm Warm Up:  400m EN-1/EN-2/Kick: 1400 / 400 / 300 100 BK Kick on 20 sec 50 BK Kick 200 BK on 3:45 2 x 100 BK Pull on 2:00 5 x 100 … Continue reading →

Last session of the two week holiday period – Borden 1HR++ Warm Up:  600m Recovery:  300 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) 1x FS, 1x BK EN-1 / Kick:  1200 / 300 3 x 50 BK … Continue reading →