Monthly Archives: June 2017

Borden Noon Warm Up:  500m EN-1 / Kick: 1400 / 500m 2 x 100 Fin Kick on 2:15 4 x 50 Fin Kick on 1:00 5 x 100 FS Pull on 1:45, swim 1:28 4 x 100 BK on 2:00, swim 1:45 … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick: 1000 / 400m 3 x 50 Kick on 1:30 3 x 100 BK Swim on 2:00 3 x 50 Kick on 1:30 3 x 100 IM on 2:00 2 x 50 Kick on 1:30 4 x 100 FS … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick: 1400 / 500m 5 x 50 Fin Kick on 1:00 400 FS Fin Swim on 6:30 400 BK Fin Swim on 7:300 5 x 50 Fin Kick on 1:00 200 FS Pull on … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick / Recovery:  1500 / 400 / 100 3 x 50 kick on 1:30 (tough today … dead legs) 2 x 25 FS on 30, swim 22 2 x 50 FS on 1:00, swim 44 … Continue reading →

Borden Noon Warm Up:  500m EN-1 / Kick / Recovery:  1500 / 400 / 100 4 x 50 Fin kick on 1:00 200 FS Fins on 3:15 200 FS Pull on 3:30 100 BK, swim 1:45 2 x 50 FS … Continue reading →

Borden Noon Recov:  300 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1/Kick:  1200 / 300 4 x 50 Fin Kick on 1:00 400 FS Fins, every 4th length BK 3 x 50 Fin Kick on 1:00 200 FS Pull … Continue reading →

Borden Noon Recov:  300 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1/Kick:  1200 / 300 3 x 50 Fin Kick on 1:00 3 x 200 FS (Fins, Pull, Swim) on 3:30 100 BK on 2:00, swim 1:45 3 … Continue reading →

Borden Noon- Possibly with Swim/Bike first No Warm Up 500 Swim:  7:32 T1:  2:23 Bike 15km:  31:46  with 28.3kph avg, 61.7 Max Approx 500m swim down Warm Up:  500m Recov:  300 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) … Continue reading →

Borden Noon Warm Up:  500m Kick: 150m 3 x 50 FS Kick on 1:30 EN-1:  800m 400 FS Fins with every 4th length BK 3 x 100 FS Pull on 1:45, swim 1:28 100 BK, swim 1:45 EN-2 / Recov:  650 … Continue reading →

Borden Noon – Aerobic Warm Up:  500m Recovery: 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1 / Kick: 1950 / 300 2 x 50 FS Kick on 1:30 50 Scull 3 x 200 (FS Fins, BK, FS) … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick: 1800 / 300 2 x 50 Kick 300 FS Fins 200 FS 100 BK 2 x 50 Kick 2 x 200 FS Pull on 3:30 200 FSl 100 BK 2 x 50 Kick 5 x 100 FS … Continue reading →

Borden Noon – Recovery session Warm Up:  500m EN-1 / Kick: 1600 / 250 / (100 recovery) 3 x 50 Fin Kick on 1:00 2 x 200 BK on 4:00 (1x Fins) 3 x 50 FS on 1:00 3 x 50 IM Seq on 1:05 … Continue reading →

Borden Noon Warm Up:  500m EN-1/Kick: 1800 / 300 2 x 50 Kick 5 x 100 FS Pull on 1:45 100 BK 2 x 50 Kick 5 x 100 FS on 1:45 100 BK 2 x 50 Kick 5 x … Continue reading →

Borden Noon – Easy Session Warm Up:  500m Recovery: 500m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull, 50 Drill-Swim) EN-1 / Kick: 1600 / 300 2 x 50 Kick on 1:30 400 FS Fins with every 4th … Continue reading →

Borden Noon Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 swim, 25 kick, 50 swim) EN-1 / Kick:  2100 / 300 2 x 50 Fin Kick 3 x 200 FS (Fins, Pull, Swim) 100 BK 3 x (2 … Continue reading →