Monthly Archives: April 2018

Borden Noon Aerobic Warm Up:  500m Recovery: 400m 2 x (25 Kick, 50 Swim 25 Kick 50 Swim, 50 Scull) EN-1 / Kick: 1150 / 200 2 x 50 Kick on 1:30 2 x 25 FS on 10 sec 2 … Continue reading →

Warm Up:  500m EN-1 / Kick:  1600m / 450 2 x 100 Fin Kick, 1 FS, 1 BK 400 FS Fins with every 4th length BK 2 x 100 BK on 2:00 5 x 50 Fin Kick on 1:00 4 x … Continue reading →

Borden Noon – Mixed session Warm Up:  500m EN-1/Kick: 1200/ 300 2 x 50 FS Kick on 1:30 200 FS Fins on 3:15 100 FS Fins on 1:45 2 x 50 FS on 1:00 100 BK on 2:00 2 x 50 … Continue reading →

Borden Noon – Tri Group Coach session (12:00) Warm Up:  500 100 BK 100 FS 50 BR 100 BK 100 FS Drill 50 FL/BK Drill Kick / EN-1: 4 x (50 Fin Kick, 100 Fin Swim) on 20 sec rest, … Continue reading →

Borden Noon Warm Up:  500m Recovery:  450m 2 x (25 Kick, 50 swim, 25 Kick, 50 swim) 3 x (25 Scull with kick, 25 swim) EN-1 /-2 / Kick: 400m/400m/300m / (300 Recovery) 3 x 50 FS Kick 4 x 100 FS Pull on 1:45 … Continue reading →

Warm Up:  500m EN-1 / Kick:  1600m / 700 2 x 100 Fin Kick, 1 FS, 1 BK 400 FS Fins with every 4th length BK 2 x 100 BK on 2:00 5 x 50 Fin Kick on 1:00 400 FS … Continue reading →

Warm Up:  500m Kick: 500m 2 x 100  Kick 6 x 50  Kick on 1:30 50 easy EN-1: 400 FS with every 4th length BK 300 BK 3 x 100 FS Pull EN-2: 150m 2 x 50 FS Fins/Paddles DPS, on 1:30 Aim for … Continue reading →

Coached Technique session with CF Tri group by Ashlyn

Warm Up:  500m Kick: 500m 2 x 100 Fin Kick 6 x 50 Fin Kick on 1:00 50 easy EN-1:  1300m 300 FS with every 4th length BK 300 BK Fins 300 FS Fins 2 x 100 BK, 1 Pull 2 … Continue reading →

Warm Up:  500m Kick: 500m 2 x 100 Fin Kick 6 x 50 Fin Kick on 1:00 50 easy EN-1:  1300m 300 FS with every 4th length BK 300 BK Fins 300 FS Fins … act:  3:54 2 x 100 BK, … Continue reading →

Aerobic / Recovery Warm Up:  500m Recovery:  300m 2 x (25 Kick, 50 swim, 25 kick, 50 swim) EN-1 / Kick:  1200m 200 FS Fins 100 BK 50 FS Kick 50 Scull 200 FS Pull 100 BK 50 FS Kick … Continue reading →

Aerobic Warm Up:  500m Kick: 400m 2 x 100 Fin Kick 6 x (25 Fast Kick, 25 swim) on 15 sec 50 easy EN-1:  1300m 400 FS with every 4th length BK 200 BK Fins 200 FS Fins 100 BK on … Continue reading →

Warm Up:  500m Kick: 400m 2 x 100 Fin Kick 6 x 50 Fin Kick on 1:00 50 easy EN-1:  1300m 300 FS with every 4th length BK 300 BK Fins 300 FS Fins 2 x 100 BK, 1 Pull 2 … Continue reading →

Warm Up:  500m Kick: 400m 2 x 100 Fin Kick 4 x 50 Fin Kick on 1:00 50 easy EN-1:  1100m 300 FS with every 4th length BK 200 BK Fins (act 2:53) 200 FS Fins (act 2:36) 2 x … Continue reading →

Borden Noon – easy Warm Up:  500m EN-1 / Kick: 1400 / 200 50 FS Kick 200 FS Pull 50 FS Kick 3 x 100 FS, 2x Pull 3 x 50 IM seq 50 Scull 50 BK Kick 200 BK 50 BK … Continue reading →

Warm Up:  500m Kick: 400m 2 x 100 Fin Kick 4 x 50 Fin Kick on 1:00 50 easy EN-1:  1100m 300 FS with every 4th length BK 200 BK Fins (act 2:56) 200 FS Fins (act 2:40) 2 x … Continue reading →

Another 4 days off gap for Easter Warm Up:  500m EN-1/Kick: 1500 / 200 50 BK Kick 2 x 200 BK (Fins, full) 50 FS Kick 3 x 200 FS (Fins, Pull, full) 50 BK Kick 2 x 100 BK (Fins, full) … Continue reading →