Monthly Archives: May 2016

Borden Noon – Recovery Session Warm Up:  500m EN-1 / Kick:  1100 / 250 50 Kick 200 FS 50 Kick 200 FS Pull 50 Kick 3 x 100 FS 50 Kick 200 BK 50 Kick 2 x 100 BK EN-2: 4 … Continue reading →

Borden Noon – Recovery Session Warm Up:  500m Kick: 300 (50 easy) 6 x 50 Fin Kick on 1:05 50 easy EN-1:  1100  (100 easy) 2 x 25 BK on 30 2 x 50 BK on 1:00 2 x 100 … Continue reading →

Borden Noon – Recovery Session W.U. 400 EN-1: 2 x (25 Kick – 50 Swim – 25 Kick – 50 Swim) 50 FS Kick 200 FS 2 x 100 FS 4 x 50 FS 50 easy 50 BK Kick 200 BK … Continue reading →

Borden Noon – last sessional before Nationals Warm Up:  600m Main Set: 50 FS Kick 2 x 100 BK on 2:00 50 FS Kick 4 x 50 BK on 1:05 50 FS Kick 4 x 50 BK Descend on 1:05 … Continue reading →

Borden Noon Warm Up:  800m Recovery: 2 x 25 BK Kick 50 BK 2 x 25 FS Kick 50 FS EN-1 / EN-2 / Kick: 600 / 300 / 200 3 x 100 BK on 2:00, swim 1:40 50 BK Kick 3 x … Continue reading →

Borden Noon – Pure Recovery Session Warm Up: 200 BK 200 FS snorkel 200 IM Drills Kick: 3 x 50 Fin Kick on 1:00 (FL, BK, FS) Main Set: 200 FS Pull 2 x 100 FS 2 x 50 FS … Continue reading →

Borden Noon Warm Up:  800m Recovery: 2 x ( 25 Kick, 50 Swim, 25 Kick, 50 Swim )  1x BK, 1x FS EN-1 / EN-2 / Kick: 600 / 300 / 200 50 BK Kick 3 x 100 BK on 2:00, … Continue reading →

Collingwood 7:30am Warm Up: 200 BK 4 x (25 Drill, 50 Swim) IM sequence 200 Kick 100 IM Main Set:  1300 / 200 Recovery 6 x 100 BK on 2:00 ~1:40 50 recovery 4 x 100 BK on 1:55, Desc … Continue reading →

Borden Noon – Lactic Tolerance for FS Warm Up:  500m EN-1/2/Kick:  400 / 300 / 200 2 x 50 FS Kick 4 x 100 FS on 1:45, swim 1:28, 2x Pull, 2x Swim 2 x 50 FS Kick 2 x 50 FS on 1:00, … Continue reading →

Borden Noon – Recovery Swim Warm Up:  500m Main Set: 100 Kick 200 FS Pull 200 FS 50 Kick 200 BK Fins 200 BK 2 x 100 FS Pull 2 x 100 FS 50 Kick 2 x 100 BK Fins … Continue reading →

Borden Noon – Aerobic Recovery session – and some speed 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 4x 50 BK on 1:05 50 recovery LAP / Recovery: 200 / 200 8 … Continue reading →

Borden Noon – Lactic Tolerance for BK Warm Up:  500m EN-1/2/Kick:  400 / 300 / 200 2 x 50 BK Kick 4 x 100 BK on 2:00, swim 1:40, 1x Pull, 3x Swim 2 x 50 BK Kick 2 x … Continue reading →

Borden Noon Warm Up:  500m EN-1/2/Kick: 800/400/200 / 100 Recovery 50 BK Kick, 2 x 25 BK Kick 200 BK 2 x 100 BK on 2:00, swim 1:40 4 x 50 BK on 1:05, desc from 49 5o recovery 50 FS Kick, … Continue reading →

Collingwood early morning   200 Swim   Main Set 4 x 50 steady on 1:10 100 Strong 50 easy 8 x 25 Strong Twice Through 1x BK, 1x FS Power 2 x FS Dive / Breakout 2 x BK Dive/Breakout

Borden Noon – Lactic Tolerance for FS Warm Up:  500m EN-1/2/Kick:  400 / 300 / 200 100 FS Kick 4 x 100 FS on 1:45, swim 1:28, 1x Pull, 3x Swim 2 x 50 FS Kick 2 x 50 FS on 1:00, swim 39 … Continue reading →

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 / 300 / 200 100 BK Kick 4 x 100 BK on 2:00, swim 1:40, 1x Pull, 3x Swim 2 x 50 BK Kick 2 x 50 BK … Continue reading →

Borden Noon Warm Up:  500m EN-1/2/Kick: 800/400/200 / 100 Recovery 2 x 50 BK Kick 4 x 100 BK on 2:00, swim 1:40 4 x 50 BK on 1:05, desc from 49 5o recovery 2 x 50 FS Kick 4 x 100 FS … Continue reading →