Monthly Archives: January 2017

Borden Noon – FS Lactic Tolerance Warm Up:  500m Kick:  150 3 x 50 FS Kick on 1:30 LAP:  100 4 x (25 FS Fast, 25 easy) on 1:30, 2x Build Lactic Tolerance:  350 (700 recovery) 50 FS Sprint, 2 … Continue reading →

Borden Noon – Aerobic Mix Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 swim , 25 Kick, 50 scull) Kick:  350m 100 FS Kick 50 FS Kick 100 BK Kick 50 FS Kick 25 FS Kick 25 BK Kick 50 easy … Continue reading →

Borden Noon – Lactic Tolerance for BK Warm Up:  500m EN-1 / EN-2 / Kick:  300 / 150 / 200 2 x 50 BK Kick, 1:30 9 x 50 FS on 1:00, 1-6 swim 48, 7-9 desc to 43 2 x 50 BK … Continue reading →

Borden Noon – Aerobic Mix Warm Up:  500m EN-1 / Kick:  600 / 300 3 x 50 FS Fin Kick on 1:00 3 x 100 FS on 1:45 3 x 50 BK Fin Kick on 1:00 3 x 100 BK … Continue reading →

Borden Noon – Lactic Tolerance for FS Warm Up:  500m EN-1 / EN-2 / Kick:  300 / 200 / 200 2 x 50 FS Kick, 1:30 10 x 50 FS on 1:00, 1-6 swim 42, 7-10 desc to 38 2 … Continue reading →

Recovery Week – Borden Noon Aerobic session Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 Swim, 25 Kick 50 Scull) EN-1 / Kick:  1200 / 300 3 x 50 Fin Kick on 1:00 3 x 200 BK, 2x … Continue reading →

First Yards Meet 50 YD Back:  32.30 100 YD Back:  1:12.03 200 YD Back:  2:47.02 50 YD Free:  28.59 100 YD Free:  1:03.50 200 YD Free:  2:24.19

Borden Noon – Anaerobic for FS Warm Up:  500m EN-1/2 + Kick:  300 / 200 / 250 100 FS Kick 5 x 100 FS on 1:45, 1-3 swim 1:28, descent 4 & 5 to <1:25 3 x 50 FS Kick 50 easy LAP for FS:  150 … Continue reading →

Borden Noon – Recovery – Aerobic plus a little speed Warm Up:  500m EN-1 / Kick:  1200 / 300 3 x 50 FS Fins Kick on 1:00 6 x 100 FS on 1:45 – 2x Fins, 2x Pull, 2x Full … Continue reading →

Borden Noon – Anaerobic for BK Warm Up:  500m EN-1/2 + Kick:  300 / 200 / 250 100 BK Kick 5 x 100 BK on 2:00, 1-3 swim 1:38, descent 4 & 5 to <1:35 3 x 50 BK Kick 50 easy LAP … Continue reading →

Borden Noon – Aerobic Warm Up:  500m EN-1 / Kick:  1200 / 300 2 x Through:  (1x FS, 1x BK) 50 Fins Kick 2 x 100 Swim Fins 50 Fins Kick 2 x 100 Pull 50 Kick 2 x 100 Swim LAP:  200 50 BK … Continue reading →

Collingwood 7:30am Warm Up:  500m EN-1 / Kick:  600 / 200 2 x 50 FS Kick on 1:30 3 x 100 FS on 1:45, 2x Pull, 1x Full 2 x 50 BK Kick on 1:15 3 x 100 BK on … Continue reading →

Borden 11:30 – Anaerobic for FS Warm Up:  500m EN-1 / Kick: 300 / 250 100 FS Kick 100 FS Fins on 1:45 50 FS Kick 100FS Pull on 1:45 50 FS Kick 100 FS on 1:45 EN-2 / LAP: 500 (100 recovery) 10 x … Continue reading →

Borden 11:30 – Recovery – Aerobic Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 Kick, 50 scull) Kick:  300m 6 x 50 Fin Kick on 1:00 50 easy EN-1:  600m 3 x 100 BK on 2:00 … Continue reading →

Borden 11:30 – Anaerobic for BK Warm Up:  500m EN-1 / Kick: 300 / 250 100 BK Kick 100 BK Fins on 1:45 50 BK Kick 100BK Pull on 2:00 50 BK Kick 100 BK on 2:00 EN-2 / LAP: … Continue reading →

Borden 11:30-1:00 Aerobic Mix Warm Up:  500m EN-1 / Kick: 800 / 300 50 FS Kick on 1:30 200 BK on 3:45 200 FS on 3:30 2 x 50 FS Kick on 1:30 2 x 100 BK on 2:00 50 BK … Continue reading →

Borden 12:00 – Speed FS Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 Kick 50 swim) EN-1 for BK / Kick: 700 / 200 2 x 50 BK Fin Kick on 1:00 2 x 100 BK Fins on 1:45 … Continue reading →

Borden 12:00 – Aerobic session Warm Up:  500m Recovery: (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) BK EN-1 / Kick: 600 / 300 100 BK Kick 4 x (25 BK Drill, 25 BK) 2 x 50 BK Kick … Continue reading →

Borden 12:00 – Recovery Session Warm Up:  500m Recovery: (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) EN-1 / Kick: 1500 / 600 100 FS Kick 4 x (25 FS Drill, 25 FS) 2 x 50 FS Kick … Continue reading →

Borden 12:00 – Speed BK Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 Kick 50 swim) EN-1 for FS / Kick: 700 / 200 2 x 50 FS Fin Kick 2 x 100 FS Fins 50 … Continue reading →

First practice of 2017 – Borden 12:00 Warm Up:  500m EN-1/EN-2/Kick: 1400 / 400 / 300 100 BK Kick on 20 sec 50 BK Kick 200 BK on 3:45 2 x 100 BK Pull on 2:00 5 x 100 BK on 1:55, … Continue reading →