Monthly Archives: November 2016

Borden Noon – Mix session Warm Up:  500m EN-1/Kick: 1200m / 300m 50 BK Kick 2 x 100 BK Fins on 2:00 50 BK Kick 2 x 100 BK Pull on 2:00 50 BK Kick 2 x 100 BK on 2:00 50 … Continue reading →

Borden Noon – Speed Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) EN-2:  500m 5 x 50 FS on 1:00, desc 1-5 from 42sec (43, 43, 42, 40, 39) 50 easy 5 x … Continue reading →

Borden Noon – Aerobic Session Warm Up:  600m EN-1:  1600 300 BK Fins 200 BK Pull 3 x 100 BK on 2:00, desc SC by 1 per 25m 3 x 50 BK Kick 50 easy 300 FS Fins 200 FS – hold … Continue reading →

Borden – Aerobic Warm Up:  500m Recovery:  400 25 Kick, 50 swim 25 Kick, 50 swim FS 50 scull 25 Kick, 50 swim 25 Kick, 50 swim BK 50 scull EN-1: 200 FS Pull 200 FS 2 x 50 FS … Continue reading →

Speed Session Warm Up:  500m EN-1: 400m 2 x 100 FS 2 x 100 BK LAP/Recovery: 700m / 300m 4 x (50 FS Sprint, 2 x 50 easy on 1:15) on 4:00 100 easy 4 x (50 BK Sprint, 2 x 50 easy … Continue reading →

Borden – Aerobic Warm Up:  500m EN-1 / Kick:  1400 / 300 3 x 50 BK Fin Kick 200 BK Fins 4 x 50 BK Fins on 1:00 50 easy 3 x 50 FS Fin Kick 200 FS Fins 4 … Continue reading →

Borden Noon session – Aerobic Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 kick, 50 swim) EN-1:  1200m 2 x 50m FS (25 drill, 25 swim) 50 FS Kick 2 x 100m FS 50 FS Kick … Continue reading →