Monthly Archives: March 2016

Borden Noon – Aerobic Session Warm Up:  500m EN-1/2/Kick: 500/100/300 6 x 50 Fin Kick on 1:00 5 x 100 BK on 2:00 2 x 50 BK on 1:05 50 recovery LAP / Recovery: 200 / 200 8 x (25 Fast, 25 easy) … Continue reading →

Borden Noon – Lactic Tolerance for BK Warm Up:  500m EN-1/2/Kick:  400 / 100 / 200 2 x 50 BK Kick 4 x 100 BK on 2:00, swim 1:40 2 x 50 BK Kick 2 x 50 BK on 1:00, … Continue reading →

Borden Noon Warm Up: 500m EN-1/2/Kick: 1000/200/300 2 x 50 BK Kick 2 x 200 BK, #1 Fins, #2 swim 4 x 50 BK on 1:00, desc from 49 5o recovery 2 x 50 FS Kick 2 x 200 FS, #1 … Continue reading →

Collingwood – 1HR?? Warm Up:  400m EN-1/2/3/Kick:  1000/300/200/200 (50 Recovery) 2 x 50 BK Fins on 1:00 2 x 200 BK – Fins, Full on 3:30/3:45 100 BK on 2:00 5 x 50 BK on 1:00 #1-3 swim 45, #4-5 … Continue reading →

Borden Noon – LA Tol Session – FS Warm Up:  500m EN-1 / 2 / Kick:  300 / 150 / 150 2 x 50 FS Kick 3 x 100 FS on 1:45, 2x Pull, 1x Swim 50 FS Kick 3 x 50 FS … Continue reading →

Borden Noon + weights Warm Up:  500m EN-1 / Kick:  1200 / 300 2 x (25 FS Kick – 50 FS – 25 FS Kick – 50 FS) 1x  FS, 1x BK 5 x 100 FS on 1:45, swim 1:28 … Continue reading →

Borden Noon – Speed session + weights (way too ‘done’ for weights) Warm Up:  500m EN-1 / 2 / Kick:  300 / 150 / 150 100 BK Kick 3 x 100 BK on 2:00, 1x Pull, 2x Swim 50 BK Kick … Continue reading →

Borden Noon – Aerobic Session Warm Up:  500m EN-1 / Kick:  600 / 150 2 x 50 FS Fins Kick 300 FS Pull 50 FS Fins Kick 300 FS Fins EN-2/3 / Recovery:  200 / 200 / 100 4 x … Continue reading →

Collingwood Morning Session – Warm Up:  1000m 400 as 100 FS, 100 BR, 100 BK, 100 FS 300 as 75 FS, 75 Br, 75 BK, 75 FS 200 Kick mix 100 as 2 x (25 Drill, 25 Scull) Set 1: … Continue reading →

Collingwood Noon – Speed session + weights Warm Up:  500m EN-1 / 2 / Kick  for FS:  300 / 150 / 150 2 x 50 FS Kick 3 x 100 FS on 1:45, 1x Pull, 2x Swim 2 x 25 FS … Continue reading →

Borden Noon – Aerobic Session Warm Up:  500m EN-1 / Kick BK:  600 / 150 50 BK Kick, 200 BK Fins 50 BK Kick, 200 BK 50 BK Kick, 2 x 100 BK EN-2/3 / Recovery BK:  300 / 100 … Continue reading →

Collingwood Noon – Speed session + weights Warm Up:  500m EN-1 / 2 / Kick:  600 / 300 / 300 2 x 50 FS Kick 3 x 100 FS on 1:45, 1x Pull, 2x Swim 2 x 25 FS Kick 3 … Continue reading →

Borden Noon – Aerobic Session Warm Up:  500m EN-1 / Kick:  1200 / 300 50 FS Kick, 300 FS Pull 50 FS Kick, 300 FS Fins 50 FS Kick 50 BK Kick, 300 BK Fins 50 BK Kick, 300 BK … Continue reading →

Collingwood early morning Warm Up: 900m 200 Swim 200 Kick 200 Reverse IM 2 x (25 Scull, 25 Swim) 2 x 100 Stroke Set 1:  1000 4 x ( – 150m Stroke on 2:30 – 50 Fast – 50 Easy … Continue reading →

Semi-Speed Session Warm Up:  500m EN-1 / Kick:  600 / 100 FS:  25 Kick 50 Swim 25 Kick 50 Swim 50 Scull BK:  25 Kick 50 Swim 25 Kick 50 Swim 50 Scull 100 FS Pull 50 FS 100 BK … Continue reading →

Speed Session Warm Up:  500m EN-1/2 / Kick:  600 / 300 / 150 3 x 25 BK Kick 9 x 50 BK on 1:05, swim #1-6 50s, #7-9 47s 3 x 25 FS Kick 9 x 50 FS on 1:00, swim #1-6 … Continue reading →

Aerobic Session Warm Up:  500m EN-1 / Kick: 1200 / 300 3 x 50 FS Kick 6 x 100 FS (2x Pull, 2x Fins, 2x Full) 3 x 50 BK Kick 6 x 100 BK (2x Pull, 2x Fins, 2x Full) EN-2 … Continue reading →