Monthly Archives: December 2017

Borden Noon Warm Up:  500m EN-1 / Kick: 50 Kick 2 x 100 BK Fins 50 scull 50 Kick 2 x 100 FS Pull 50 scull EN-2: 9 x 25 BK, desc 1-3 etc on 45 9 x 25 FS, … Continue reading →

Borden Noon Warm Up:  500m Recovery: 300m 2 x (25 Kick, 50 Swim, 25 Kick 50 Swim) Kick: 500m 4 x 50 Fin Kick (2x FS, 2x BK) 4 x 50 Kick (2x FS, 2x BK) 2 x 50 BR Kick  (55, … Continue reading →

Borden Noon Warm Up:  800m Recovery: 300m 2 x (25 Kick, 50 Swim, 25 Kick 50 Swim) Kick: 500m 4 x 50 Fin Kick (2x FS, 2x BK) 4 x 50 Kick (2x FS, 2x BK) 2 x 50 BR Kick EN-1: … Continue reading →

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

Borden Noon Warm Up: 800 300 BK Fins 300 FS Snorkle (150 pull, 150 kick) 200 IM Drills EN-1: 700 3 x 100 BK on 2:00 (Pull, Swim, Fins) 3 x 100 FS on 2:00 (Pull, Swim Fins) 2 x … Continue reading →

Borden Noon – Aerobic session Warm Up:  800m 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) 3x FS, … Continue reading →

Borden Noon – Aerobic session Warm Up:  800m 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 2 x 50 FS Fins Kick 2 x 100 FS Pull on 1:45 2 x 50 FS Kick 50 … Continue reading →

Borden Noon – Aerobic Session Warm Up:  500m EN-1 / EN-2 / Kick:  1100 / 150  / 400 100 BK Kick 100 BK Pull 4 x 50 BK on 1:05 (3x @ 50, 1x @ 47) 2 x 100 BK on 2:00 … Continue reading →

Borden Noon Warm Up:  600m Kick:  500m 4 x 50 Fin Kick on 1:00 (2x FS, 2x BK) 4 x 50 Kick on 1:30 (2x FS, 2x BK) 2 x 50 BR Kick on 1:15 50 easy EN-1: 1200 2 … Continue reading →