Monthly Archives: September 2016

Borden Noon Warm Up:  500m EN-1/Kick: 800 / 200 2 x 50 FS Kick 200 BK Fins on 4:00 200 BK on 4:00 2 x 100 BK on 2:00 2 x 50 FS Kick 2 x 100 IM on 2:00 (FS-BK-BR-FS) 50 recovery EN3: … Continue reading →

Borden Noon – Long FS session Warm Up:  500m Kick:  200m 4 x 50 Fin Kick  on 1:00 EN-1:  1000m 400 FS Fins, every 4th length BK on 6:30 300 FS Pull on 5:00 3 x 100 FS on 1:45,  swim 1:30 … Continue reading →

Borden Noon – Recovery Session Warm Up:  500m Recovery:  800m 2 x (25 Kick, 50 swim , 25 Kick 50 swim) 1x FS, 1x BK 2 x (100 Fins, 50 Scull, 100 Pull) 1x FS, 1x BK EN-1 / LAP:  … Continue reading →

Borden Noon – Long FS session Warm Up:  500m Kick:  200m 100 FS Kick 2 x 50 Kick EN-1:  1000m 2 x 200 FS Fins on 3:30 2 x 200 FS Pull on 3:30 200 FS, swim 3:00 EN-2:  1000m … Continue reading →

Borden Noon – EN-3 Race Pace key set … VERY CROWDED with Team 3 lanes Warm Up:  500m EN-1/Kick: 800 / 300 2 x 50 FS Kick 3 x 100 BK on 2:00 2 x 50 FS Kick 3 x 100 IM … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick: 600 / 200 2 x 50 BK Kick 3 x 100 BK on 2:00 2 x 50 FS Kick 3 x 100 IM on 2:00 EN-2:  1000m @ 1:30/100m pace 200 FS Pull Paddles on … Continue reading →

Borden Noon – Long Aerobic Session Warm Up:  500m EN-1 / Kick:  1400 / 200 4 x 50 Kick on 1:30 400 FS Fins on 6:30 200 FS Pull on 5:00 200 BK on 4:00 3 x 200  on 3:15 EN-2:  500m 4 … Continue reading →

Borden Noon – Long Aerobic Session Warm Up:  500m EN-1 / Kick:  1400 / 200 2 x 50 FS Fins Kick on 1:30 300 FS Fins on 5:00 300 FS Pull on 5:00 300 FS on 5:00 2 x 50 BK … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick:  600 / 200 2 x 50 BK Kick on 1:20 3 x 100 BK on 2:00 2 x 50 FS Kick on 1:30 3 x 100 FS on 1:45 EN-2:  400 2 x … Continue reading →

Warm Up:  500m EN-1 / Kick:  900 / 200 / 50 recovery 50 BK Kick 2 x 100 BK on 2:00 2 x 50 BK on 1:00 50 FS Kick 2 x 100 FS on 1:45 2 x 50 FS on 1:00 50 BK … Continue reading →

Borden Noon – Long FS session Warm Up:  500m EN-1 / Kick:  1000 / 200 100 FS Kick 5 x 200 FS on 3:30 100 BK Kick EN-2:  400m 8 x 50 FS on 55sec, swim 40 (aiming to hold … Continue reading →

Borden Noon – Long FS session Warm Up:  500m EN-1 / Kick:  1000 / 200 2 x 50 FS Kick on 1:30 300 FS Fins on 5:00 300 FS on 5:00 2 x 50 FS Kick on 1:30 200 FS … Continue reading →

Recovery Week – Last of Specifics Another couple tries of Noon-Swim at Borden with the ‘team’ taking 4 lanes … before giving up Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) EN-1 / … Continue reading →

Borden Noon – easy ‘recovery’ swim before 2.5km race Sat & Sprint Swim/Bike Sun Warm Up:  500m EN-1/Kick: 1000/250 2 x 50 BK Fin Kick on 1:00 200 BK Fins on 4:00 3 x 100 BK on 2:00 3 x … Continue reading →

Borden – long FS session Warm Up:  500m Kick:  250 3 x 50 FS Kick on 1:30 2 x 50 BK Kick on 1:30 50 easy EN-1:  1500 300 FS fins on 5:00, swim 4:25 200 FS fins on 3:15, … Continue reading →

Borden Noon – lighter session – mix Warm Up:  500m EN-1/Kick:  800 / 250 3 x 50 BK Kick on 1:20 3 x 100 BK on 2:00 2 x 50 BK on 1:00 2 x 50 FS Kick on 1:30 2 … Continue reading →

Back to Borden Warm Up:  500m Kick:  250 5 x 50 Fin Kick mix on 1:00 EN-1:  1500 400 FS Fins with every 4th length BK on 5:00 200 FS fins on 3:15, swim ~2:55 300 FS Pull on 5:00, swim … Continue reading →

Collingwood early Warm Up:  500m Kick:  200m 4 x 50 Kick – 2x FS on 1:30, 2x BK on 1:20 EN-1:  800m 4 x 100 BK on 2:00 (all close to 1:50 … awful) 4 x 100 IM on 2:00 (all 1:46-1:50 … … Continue reading →

Collingwood – Long Aerobic FS session Warm Up:  500m Kick:  250 5 x 50 Fin Kick mix on 1:00 EN-1:  1400 / 50 2 x 200 FS fins on 3:15, swim ~2:55 2 x 200 FS Pull on 3:15, swim ~3:00 3 x … Continue reading →