Monthly Archives: January 2018

Borden – FS Sprint Session + weights Warm Up:  500m Kick: 200 4 x 50 Fin Kick EN-1/EN-2: 3 x 100 FS on 1:45, swim 1:28 4 x 50 FS on 1:00, desc 1-4 from 42 LA Tol for FS:  400 (650 recov) … Continue reading →

Borden – Aerobic focus Warm Up:  500 EN-1 / Kick:  800 / 300 2 x 50 BK Kick 3 x 100 BK on 2:00, swim 1:45 50 BK Kick 2 x 50 BK on 1:05, swim 50 2 x 50 … Continue reading →

Borden – BK Sprint Session + weights Warm Up:  500m Kick: 200 4 x 50 Fin Kick EN-1/EN-2: 3 x 100 BK on 2:00, swim 1:45 4 x 50 BK on 1:05, desc 1-4 from 49 LA Tol for BK:  … Continue reading →

Borden – Aerobic focus Warm Up:  500 EN-1 / Kick:  800 / 300 2 x 50 BK Kick 3 x 100 BK on 2:00, swim 1:45 50 BK Kick 2 x 50 BK on 1:05, swim 50 2 x 50 … Continue reading →

Borden Noon – FS Speed Warm Up:  500m Kick:  200 100 Kick 2 x 50 Kick EN-1/EN-2:  200/200 2 x 100 FS on 1:45, swim 1:28 4 x 50 FS on 1:00, swim 40 La Tol FS:  300 2 x (75 FS Fast on 1:15, … Continue reading →

Borden Noon – Mix Warm Up:  500m Kick:  300 6 x 50 Fin Kick on 1:00 50 easy EN-1: 400 4 x 50 BK on 1:05, swim 52 4 x 50 FS on 55, swim 43 LAP:  50m 2 x … Continue reading →

Borden Noon – BK Speed Warm Up:  500m Kick:  200 100 Kick 2 x 50 Kick EN-1/EN-2:  200/100 2 x 100 BK on 2:00, swim 1:45 2 x 50 BK on 1:00, swim 47 EN-3: 350 3 x 50 FS … Continue reading →

Post Alderwood Yards Meet – Recovery Session Warm Up:  500 Recovery:  200 2 x (50 Kick, 50 Swim) EN-1 / Kick:  1200 / 300 3 x 50 Fin Kick on 1:00 3 x 200 BK, 2x Fins, 1x Full 3 … Continue reading →

Yards Meet 50 YD Back:  32.88  (2017 – 32.30) 100 YD Back:  1:15.23  (2017 1:12.03) 50 YD Free:  27.93  (2017 28.59) 100 YD Free:  1:05.26  (2017 1:03.50) 100 YD I.M.:  1:14.87  (New) 50 Breast:  37.07  (New)

Warm Up:  500m Kick:  400 2 x 50 Fin Kick on 1:00 2 x 50 Kick on 1:30 2 x 50 BR Kick on 1:15 EN-1/2: 1000 4 x 100 BK on 2:00, 2x Fins, 2x Full 4 x 100 FS on 1:45, 2x … Continue reading →

Borden Noon Warm Up:  500m Kick:  400 2 x 50 Fin Kick on 1:00 2 x 50 Kick on 1:30 2 x 50 BR Kick on 1:15 EN-1/2: 800 3 x 100 BK on 2:00 3 x 100 FS on 1:45 4 x 50 Choice … Continue reading →

Borden Noon Warm Up:  500m Kick:  400 6 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 EN-1/2: 1000/150 2 x 100 Fins (BK, FS) 2 x 100 Pull (BK, FS) 2 x 100 (BK, FS) 4 x … Continue reading →

Borden Noon  POOL CLOSED Warm Up:  500m EN-1/2/Kick: 800/200/400 2 x 200 (BK, FS) 2 x 100 Fin kick 50 scull 2 x 100 (BK, FS 2 x 50 Kick 50 scull 4 x 50 BK on 1:05 as 2 x … Continue reading →

Borden Noon Warm Up:  500m EN-1/2/Kick: 800/100/400 4 x 50 Fin kick on 1:00 2 x 100 BK on 2:00 2 x 100 FS on 2:00 2 x 50 Kick on 1:30, 1x FS, 1x BK 5 x 50 BK … Continue reading →

Recovery session – from 10 days out of the water! Warm Up:  400m Recovery:  300m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1 / Kick:  1000 4 x 50 Fin Kick 3 x 100 BK on 2:00 … Continue reading →