Monthly Archives: September 2018

Race Prep – Week 1/4 – Friday

Posted on 2018-09-24 by Don

Borden Noon – Long Aerobic Session Warm Up:  600m EN-1 / Kick:  1200 / 300 2 x 50 FS Fins Kick on 1:30 7 x 100 FS on 1:45, swim 1:29 (act:  good … all 1:27 to 1:29) 2 x 50 … Continue reading →

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Race Prep – Week 1/4 – Thursday

Posted on 2018-09-24 by Don

Borden Noon – Race Pace Warm Up:  600m EN-1 / Kick:  500 / 300 2 x 50 FS Kick on 1:30 300 FS Pull on 5:00 (act:  4:36) 2 x 50 BK Kick on 1:30 200 BK, swim <3:30 (act:  3:29) 2 … Continue reading →

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Race Prep – Week 1/4 – Wednesday

Posted on 2018-09-24 by Don

Borden Noon – Sprint Day Warm Up:  1000 LAP:  450 2 x (50 FS Min Stroke/Time, 50 easy) 3 x (25 FS Sprint, 25 easy) 2 x (50 BK Min Stroke/Time, 50 easy) 3 x (25 BK Sprint, 25 easy) 4 x (25 FL/BR Sprint, … Continue reading →

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Race Prep – Week 1/4 – Tuesday

Posted on 2018-09-24 by Don

Borden Noon – Race Pace Warm Up:  600m EN-1 / Kick:  500 / 200 2 x 50 FS Kick on 1:30 300 FS Pull on 5:00 (4:42) 2 x 50 BK Kick on 1:30 (3:32) 200 BK, swim <3:30 50 easy EN-2:  … Continue reading →

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Race Prep – Week 1/4 – Monday

Posted on 2018-09-23 by Don

Borden Noon – Long Aerobic Session Warm Up:  600m EN-1 / Kick:  1200 / 200 2 x 50 FS Fins Kick on 1:30 400 FS Fins on 6:30 300 FS Pull on 5:00 2 x 50 BK Fins Kick on 1:30 5 … Continue reading →

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Specifics – WK 10/10 – Friday

Posted on 2018-09-21 by Don

Warm Up:  600m EN-1/Kick:  700m / 300m 2 x 50 FS Kick on 1:30 200 FS Pull 2 x 50 BK Kick on 1:30 200 BK 2 x 50 BR Kick 3 x 100 IM 50 easy EN-2:  400m 200 … Continue reading →

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Specifics – WK 10/10 – Thursday

Posted on 2018-09-20 by Don

Borden Noon Warm Up:  600m Kick:  300 3 x 50 Fin Kick on 1:00 3 x 50 Fin Kick on 1:00 3 x 50 BR Kick on 1:15 50 easy EN-1:  1000 400 FS Fins, breath 3, 2x, 3x, 1x 200 … Continue reading →

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Specifics – WK 10/10 – Tuesday

Posted on 2018-09-17 by Don

Borden Noon Warm Up:  500m EN-1/Kick:  700m / 300m 2 x 50 FS Kick on 1:30 400 FS Fins 3, 2×2, 3×3, 1x  (act:  6:02) 2 x 50 BK Kick on 1:30 300 FS Pull  (act:  4:38) 2 x 50 BR … Continue reading →

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Specifics – WK 10/10 – Monday

Posted on 2018-09-17 by Don

Borden Noon Warm Up:  500m Kick:  300 3 x 50 FS Fin Kick on 1:00 3 x 50 BK Fin Kick on 1:00 3 x 50 BR Kick on (2x 1:15, 1x 1:20) 50 easy EN-1:  1000 300 FS Pull on 5:00  (act:  … Continue reading →

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Specifics – WK 8/10 – Friday

Posted on 2018-09-14 by Don

Warm Up:  500m EN-1/Kick:  700m / 300m 2 x 50 FS Kick on 1:30 400 FS Fins, breathing 3, 2×2, 3×3, 1 2 x 50 BK Kick on 1:30 300 FS Pull 2 x 50 BR Kick 50 easy EN-2:  … Continue reading →

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Specifics – WK 9/10 – Thursday

Posted on 2018-09-13 by Don

Borden Noon Warm Up:  500m Kick:  300 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 easy EN-1:  1000 400 FS Fins with every 4th length BK 200 BK Fins 300 FS Pull 100 … Continue reading →

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Specifics – WK 9/10 – Tuesday

Posted on 2018-09-11 by Don

Borden Noon Warm Up:  500m EN-1/Kick:  700m / 300m 2 x 50 FS Kick on 1:30 400 FS Fins every 4th BK 3, 2×2, 3×3 2 x 50 BK Kick on 1:30 300 FS Pull 2 x 50 BR Kick 50 … Continue reading →

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Specifics – WK 9/10 – Monday

Posted on 2018-09-10 by Don

Borden Noon Warm Up:  500m Kick:  300 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 easy EN-1:  1000 300 FS Fins on 5:00 100 BK on 2:00 300 FS Pull on 5:00 100 … Continue reading →

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Specifics – WK 8/10 – Friday

Posted on 2018-09-07 by Don

Borden Noon Warm Up:  500m EN-1/Kick:  700m / 300m 2 x 50 FS Kick on 1:30 300 FS Fins with every 4th length BK 2 x 50 BK Kick on 1:30 200 FS Pull 200 BK Fins 2 x 50 … Continue reading →

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Specifics – WK 8/10 – Thursday

Posted on 2018-09-06 by Don

Borden Noon Warm Up:  500m Kick:  300 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 easy EN-1:  1000 400 FS Fins with every 4th length BK 200 BK Fins 200 FS Pull 200 … Continue reading →

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Specifics – WK 8/10 – Wednesday

Posted on 2018-09-05 by Don

Borden Noon Warm Up:  500m EN-1/Kick:  700m / 300m 2 x 50 FS Kick on 1:30 300 FS Fins with every 4th length BK 2 x 50 BK Kick on 1:30 200 FS Pull 200 BK Fins 2 x 50 … Continue reading →

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Specifics – WK 8/10 – Tuesday

Posted on 2018-09-04 by Don

Borden Noon Warm Up:  500m Kick:  300 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:15 50 easy EN-1:  1000 200 FS Fins 100 BK 200 FS Pull 100 BK 200 FS 100 BK 50 … Continue reading →

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Specifics – WK 7/10 – Friday

Posted on 2018-09-04 by Don

Collingwood Noon Warm Up:  400m Kick:  300m 4 x 50 Fin Kick on 1:00 2 x 50 BR Kick on 1:30 EN-1: 600 / 100 Recov 400 FS Fins with every 4th length BK 50 BK 200 FS Pull 200 … Continue reading →

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