Monthly Archives: February 2016

Aerobic / Recovery Session Warm Up:  500m Recovery / EN-1 / Kick: 400 / 800 / 300 2 x 50 FS Fin Kick 300 FS Pull – low output 50 FS Kick 200 FS Fins 100 FS 2 x 50 BK … Continue reading →

2016 Thornhill Masters Invitational – Markham Pan Am Pool 50 Back – 35.35 100 Back – 1:18.28 200 Back – 2:56.89 with approx. splits 41, 46, 46, 43 50 Free – 29.65 100 Free – 1:08.87

Collingwood Early Morning Session Warm Up:  550m Set 1:  600m 6 x 100m on 2:00 1, 3, 5 swim FS breathing 3, 5, 7 continuously 2, 4, 6 swim BK (or IM) Set 2:  600m 2 x 300m FS Pull … Continue reading →

Borden Noon – speed session Warm Up:  500m EN-1 / Kick:  600 / 150 3 x 25 Side Kick on 20 sec 3 x 25 BK Kick on 20 sec 100 FS Pull, 2 x 100 FS Swim 100 BK Pull, 2 x … Continue reading →

Borden Noon – Aerobic session + Weights Warm Up:  500m EN-1 / Kick:  800 / 300 100 FS Kick, 50 FS Kick 4 x 100 FS on 1:45, 2x Pull, 2x Swim 100 BK Kick, 50 BK Kick 4 x 100 … Continue reading →

Borden Noon – Speed Session Warm Up:  500m EN-1 / Kick:  600 / 150 3 x 25 Side Kick on 20 sec 3 x 25 BK Kick on 20 sec 100 FS Pull, 2 x 100 FS Swim 100 BK Pull, 2 x … Continue reading →

2nd Part of the Specifics Phase – Maximum Volume weeks Borden Noon – Aerobic session Warm Up:  500m EN-1 / Kick:  800 / 300 3 x 50 FS Kick on 1:20 200 FS Pull 150 FS / 50 BK 3 … Continue reading →

Collingwood – early morning session Warm Up:  800m 200 FS 200 BK 200 Kick 200 Pull Set 1 (EN-1 / Kick):  1200 / 500 4 x 150 on 20 sec as – 150 FS – 100 FS, 50 BK – … Continue reading →

Borden Noon – Speed Warm Up:  500m EN-1 / Kick: 800 / 200 2 x 50 FS Kick 4 x 100 FS on 1:45 2 x 50 BK Kick 4 x 100 BK on 2:00 LA Tol / Recovery: 225 / … Continue reading →

Borden Noon – Aerobic Endurance Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 swim, 25 kick, 50 scull) 1x BK, 1x FS EN-1/2/3:  1200m+ 50’s of Free on 1:01 – All 50 swims must finish before “Red Top” … Continue reading →

Borden Noon – speed session Warm Up:  500m EN-1 / Kick:  800 / 200 100 BK Kick 2 x 200 BK (1x Fins, 1x swim) 100 FS Kick 2 x 200 FS (1x Pull, 1x Fins) LA Tol / Recovery:  225 / … Continue reading →

Family Day Workout – easing back in after 3 days off Warm Up:  500m EN-1 / EN-2 / Kick / Recovery / LAP:  1000/ 400 / 500 / 100 / 100 2 x 50 FS Fin Kick 200 FS Fins 50 … Continue reading →

Borden Noon – speed session Warm Up:  500m EN-1 / Kick:  800 / 200 50 BK Kick, 200 BK Fins, 50 BK Kick, 200 BK 50 FS Kick, 200 FS Pull, 50 FS Kick, 200 FS EN-2 / Recovery:  200 … Continue reading →

Borden Noon – Aerobic Warm Up:  500m EN-1 / Kick: 800 / 200 2 x 50 BK Kick 4 x 100 BK on 2:00 2 x 50 FS Kick 4 x 100 FS on 1:45 EN-2 / EN-3 / Recovery:  … Continue reading →

Borden Noon – speed session Warm Up:  500m EN-1 / Kick:  800 / 200 100 BK Kick 2 x 200 BK (1x Pull, 1x Fins) 100 FS Kick 2 x 200 FS (1x Pull, 1x Fins) EN-2 / Recovery:  200 / 50 … Continue reading →

Borden Noon – Recovery session from racing Warm Up:  500m Set 1: 800 4 x 200m 2x FS:  50 Kick, 50 Drill, 50 Pull, 50 swim 2 x BK: ” “ Set 2: 300 6 x 50 Fin Kick (Dolphin, … Continue reading →

Burlington Winter Splash Warm Up … zoo 100 BK – 1:18.92 … slow & overblown – minimal warm-up 50 FS – 31.03 … embarrassingly slow – mechanical – no swim down after 100 BK 50 BK – 35.27 … decent swim … Continue reading →

Collingwood Morning IM Set BK 3 x (25 BK Drill, 25 BK count, 25 Drill, 25 Speed 6 count, 25 Drill, 25 Speed Count)

Borden Noon – Recovery Warm Up:  500m Recovery:  400m 2 x (50 Kick, 50 Swim, 50 Scull, 50 swim) EN-1: 1700 5 x 50 Fin Kick 200 FS Fins (as 3-2-1-full rhythm) 2 x 100 FS Pull 2 x 100 … Continue reading →

Borden Noon – speed Warm Up:  500m EN-1 / Kick:  400 / 200m 2 x 50 BK Fin Kick on 1:15 2 x 100 BK Fins on 2:00, swim 1:38 2 x 50 FS Fin Kick on 1:15 2 x 100 FS on 1:45, swim … Continue reading →

Borden Noon – Recovery / Aerobic – weights before Warm Up:  400m Recovery:  300 2 x (25 Kick, 50 swim, 25 Kick, 50 Scull) EN-1 / 2 / Kick / Recovery:  800 / 400 / 200 / 100 2 x … Continue reading →