Monthly Archives: December 2016

Borden 12:00 – Speed Warm Up:  500m EN-1 / Kick:  600 / 400 100 FS Kick 50 FS Kick on 1:30 2 x 25 FS Kick on 45 3 x 100 FS on 1:45 100 BK Kick 50 BK Kick … Continue reading →

Borden 12:00 – Recovery Session Warm Up:  400m EN-1 / Kick: 1700 / 200 50 BK Kick, 200 BK Fins, 50 BK Kick, 200 BK 50 FS Kick, 200 FS Fins, 50 FS Kick, 200 FS 50 Scull 2 x … Continue reading →

Aerobic Threshold Session Warm Up:  400m EN-1/Kick: 900 2 x (25 Kick, 50 swim, 25 kick 50 swim) 2 x 50 BK Fins Kick 200 BK Fins 2 x 50 FS Fins Kick 200 FS Pull EN-2: 700 2 x … Continue reading →

Holiday Week I … Aerobic Session after 3 day break … Officially 1HR only Warm Up:  500m EN-1/Kick: 1000m /200m 2 x 50 BK Kick 5 x 100 BK on 2:00, swim 1:40 2 x 50 FS Kick 5 x 100 FS on … Continue reading →

Borden Noon – Mix … last session before 3-Day Christmas Break Warm Up:  500 EN-1 / Kick: 600 / 400 100 FS Kick 2 x 50 FS Kick 200 FS on 3:45, 200 FS Pull 50 BK side to side kick 200 … Continue reading →

Borden Noon – BK Speed Warm Up:  500m EN-1/Kick for FS: 700 / 100 2 x 100 FS Fins on 1:45 50 FS Fins Kick 50 Scull 2 x 100 FS Pull on 1:45 50 BK Kick 50 Scull 2 x 100 FS on 1:45 50 BK … Continue reading →

Borden Noon – Recovery / Aerobic session Warm Up:  500m Recovery: 300m 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) EN-1 / Kick: 900 / 300 3 x 50 Fin kick on 1:00 Pacing – swim all at … Continue reading →

Borden Noon – FS Speed Warm Up:  500m EN-1/Kick for FS: 700 / 100 2 x 100 BK Fins on 1:45 50 BK Fins Kick 50 Scull 2 x 100 BK Pull on 2:00 50 BK Kick 50 Scull 2 x 100 BK on 2:00 50 BK … Continue reading →

Borden Noon – mixed session Warm Up:  500m EN-1 /  Kick: 800 / 200 2 x 50 BK Kick on 1:30 4 x 100 BK on 2:00, swim 1:40 2 x 50 FS Kick on 1:30 4 x 100 FS … Continue reading →

Borden Noon – FS Speed Warm Up:  500m EN-1/Kick for FS: 700 / 100 2 x 100 BK Fins on 1:45 50 BK Fins Kick 2 x 100 BK Pull on 2:00 50 BK Kick 50 Scull 2 x 100 BK on 2:00 50 BK Kick 50 … Continue reading →

Pool closed due to snow Borden Noon – mixed session Warm Up:  600m EN-1 /  Kick: 800 / 200 2 x 50 BK Kick on 1:30 4 x 100 BK on 2:00, swim 1:40 2 x 50 FS Kick on … Continue reading →

Borden Noon – Recovery/Aerobic session Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 swim, 25 kick 50 swim) EN-1 / Kick: 1200 / 3min to the deep end 6 x (30 sec Fin Vertical Flutter kick, 100 Fin Swim) … Continue reading →

Borden Noon – BK Speed Warm Up:  500m EN-1/Kick for FS: 700 / 100 2 x 100 FS Fins on 1:45 50 FS Fins Kick 2 x 100 FS Pull on 1:45 50 FS Kick 50 Scull 2 x 100 … Continue reading →

Borden Noon – Aerobic Session Warm Up:  500m EN-1 / EN-2 / Kick:  1000 / 400  / 400 100 BK Kick 100 BK Pull 3 x 200 BK on 3:45 swum as: – (150 Aerobic, 50 Threshold) 2 x 50 BK … Continue reading →

Speed – Collingwood 7:30am Lane Swim Warm Up:  500m Kick:  300m 6 x 50 Fin Kick [FS, BR, FS, BK, BR, BK] EN-2:  450m 9 x 25 FS on 30, desc 1-3, 4-6, 7-9 25 easy 9 x 25 BK on 35, desc 1-3, 4-6, … Continue reading →

Borden Noon – Aerobic Mix Warm Up:  500m EN-1/Kick:  1400 / 300 2 x 100 BK Fins on 2:00 50 BK Fins Kick 2 x 100 BK Pull on 2:00 50 BK Kick 50 Scull 2 x 100 BK on … Continue reading →

Borden Noon – Speed Warm Up:  500m Recovery:  300m 6 x 50 Fin Kick on 1:00 EN-2:  450m 9 x 25 FS on 30, desc 1-3, 4-6, 7-9 25 easy 9 x 25 BK on 35, desc 1-3, 4-6, 7-9 25 easy LAP:  550m (1150 recovery) … Continue reading →

Borden Noon – Aerobic Warm Up:  500m Recovery / Kick 25 Kick – 50 Swim – 25 Kick – 50 Swim FS 100 FS Kick 50 Scull 25 Kick – 50 Swim – 25 Kick – 50 Swim BK 100 BK Kick … Continue reading →