Monthly Archives: February 2017

Borden Noon – FS Lactic Tolerance Warm Up:  500m Kick:  150m 3 x 50m Fin Kick on 1:00 EN-1/EN-2:  500 / 50 3 x 100 FS on 1:45, Fins, Pull, Full 5 x 50 FS on 1:00, #1-4 swim 42, #5 swim 37 … Continue reading →

Borden Noon – Aerobic Mix Warm Up:  500m Kick:  400m 8 x 50 Fin Kick on 1:00 EN-1 /2 1200 / 200 200 BK Fins 3 x 100 BK on 2:00 4 x 50 BK on 1:05, #1,2 swim 48, … Continue reading →

Borden Noon – BK Lactic Tolerance Warm Up:  500m Kick:  150m 3 x 50m Fin Kick on 1:00 EN-1/EN-2:  500 / 50 3 x 100 BK on 2:00, Swim, Pull, Full 5 x 50 BK on 1:05, #1-4 swim 48, … Continue reading →

Borden Noon – Aerobic Warm Up:  500m En-1/En-2/Kick: 1200 / 200 / 400 2 x 50 BK Kick 200 BK on 4:00 2 x 50 BK Kick 5 x 100 BK on 2:00, #5 faster 2 x 50 FS Kick … Continue reading →

Collingwood 7:30am FS Lactic Tolerance  – Recovery Week Warm Up: 500m EN-1 / Kick: 3 x 100 FS on 1:45, Fins, Pull, Swim 2 x 50 FS Kick on 1:30 LAP FS: 100 (100 recovery) 4 x (25 FS fast, … Continue reading →

Borden Noon – Aerobic – Recovery Week Warm Up:  500m Kick:  300 6 x 50 Fin Kick on 1:00 EN-1 / EN-2:  1400 / 200 2 x 200 BK on 4:00, 1x Fins, 1x Full Stroke 4 x 100 BK on 2:00 … Continue reading →

Borden Noon  – BK Lactic Tolerance  – Recovery Week Warm Up: 500m EN-1 / Kick: 3 x 100 BK on 2:15, Fins, Pull, Swim 2 x 50 BK Kick on 1:30 LAP FS: 100 (100 recovery) 4 x (25 BK fast, 25 easy) on … Continue reading →

Borden Noon – Recovery Week Warm Up:  500m Recovery: 25 Kick, 50 Swim, 25 Kick, 50 Scull, 100 Drill 25 Kick, 50 Swim, 25 Kick, 50 Swim, 100 Drill EN-1 / Kick: 400 / 100 2 x 100 BK on … Continue reading →

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

Borden Noon – Aerobic Mix Warm Up:  500m Kick:  150m 3 x 50 Kick on 1:30 EN-1 / EN-2 / Kick:  1000 / 200 /300 3 x 50 FS Kick on 1:30 6 x 100 BK on 2:00, 2x Pull, 3x @ … Continue reading →

Borden Noon – Recovery Session Warm Up:  500m Recovery: 500 2 x (25 Kick, 50 Swim, 25 Kick, 50 Scull, 50 Drill, 50 Swim) Kick: 300 6 x 50 Fin Kick on 1:00 50 easy EN-1:  600 2 x 100 … Continue reading →

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) 2 x (50 FS … Continue reading →

Borden Noon – Aerobic Mix Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 swim , 25 Kick, 50 scull) Kick:  400m 50 easy EN-1 / EN-2 / Kick:  1200 / 100 / 400 100 FS Kick on 15sec 2 … Continue reading →

7km X-Country Ski

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

Borden Noon – Aerobic Mix Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 swim , 25 Kick, 50 scull) Kick:  350m 3 x 50 FS Fin Kick 3 x 50 BK Fin Kick 25 FS Fin Kick 25 BK Fin … Continue reading →