Archive for September, 2018

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 BK Fins Kick on 1:30
  • 5 x 100 BK on 2:00, swim <1:45
    (act:  good … 1:42, 1:43, 1:43, 1:41, 1:40)
  • 2 x 50 BR Kick
  • 100 easy

EN-2:  500m

  • 5 x [100 FS, crisscross pool run]
    (act:  tough but good … 1:33, 1:35, 1:36, 1:34, 1:34)
  • 100 recovery

Swim Down:  200

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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 x 50 BR Kick
  • 50 easy

EN-2:  250m

  • 5 x 50 FS on 1:00, swim 40 (act:  42, 41, 41, 41, 40)
  • 100 recovery

Race Pace:  400m

  • 2 x (100 BK on 2:00, swim 1:40) (act:  1:36, 1:36)
  • 100 Recovery
  • {
    50 FL,  (46)
    50 BK, (49)
    50 BR, (54)
    50 FS   (43) … 3:17
    All on 1:00
  • 100 recovery

LAP:  200

  • 50 FS Fast, 50 easy on 2:15 (act:  38.8)
  • 2 x (25 FS Fast, 25 easy) on 1:30
  • 50 BK Fast, 50 easy on 2:15 (act:  44.9)
  • 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200

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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, 25 easy)

RP:  400m

  • 4 x 50 IM Sequence on 20 sec rest
  • 100 recovery
  • 4 x 50 BK on 20 sec rest
  • 100 recovery

Swim Down:  300

 

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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:  250m

  • 5 x 50 BK on 1:00, swim 50
    (act:  48-49)
  • 100 recovery

Race Pace:  400m

  • 100 FS on 1:45, swim 1:27 (act:  1:30)
  • 200 FS on 3:15, swim 3:00 (act:  3:00)
  • 100 FS, swim <1:30 (act:  1:27)
  • 100 recovery

LAP:  200

  • 50 FS Fast, 50 easy on 2:15
  • 2 x (25 FS Fast, 25 easy) on 1:30
  • 50 BK Fast, 50 easy on 2:15
  • 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200

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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 x 100 BK on 2:00
  • 50 easy

EN-2:  500m

  • 5 x [100 FS, crisscross pool run]
    (act:  1:32, 1:38, 1:37, 1:37, 1:35 … tough)
  • 100 recovery

Swim Down:  200

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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 FS on 3:30
  • 2 x 100 FS on 1:45, swim <1:30 (act: )
  • 50 easy

LAP:  150m

  • 3 x (50 FS Fast min time/stroke, 50 easy)

EN-3: 500

  • 5 x 50 FS Fast on 55, swim <=40
  • 100 easy
  • 5 x 50 FS Fast on 55, swim <=40
  • 100 easy

LAP:  100

  • 4 x 25 FS Fast on 30sec

Swim Down:  200

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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 BK Fins
  • 200 FS Pull (act:  3:05)
  • 200 BK
  • 50 easy

EN-2:  800

  • 5 x 100 FS on 1:45, swim 1:29
  • 3 x 100 BK on 2:00, swim 1:45
  • 50 easy

LAP:  100

  • 4 x (25 Fast, 25 easy)

Swim Down:  200

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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 Kick
  • 50 easy

EN-2:  400m

  • 2 x 200 FS on 3:30, swim 3:00 (act:  3:08, 3:07)
  • 50 easy

LAP:  150m

  • 3 x (50 FS Fast min time/stroke, 50 easy)  (one @ 16,17 36)

EN-3: 400m

  • 200 FS for time – act: 2:48
  • 100 easy
  • 4 x 50 FS Fast on 55sec, swim <40 (act;  38 41, 41, 41)
  • 100 easy
LAP:  100m
  • 4 x (25 Fast, 25 easy) (IM if possible)

Swim Down:  200

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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:  4:40)
  • 100 BK on 2:00 (act:  1:50)
  • 300 FS  on 5:00 (act:  4:50)
  • 100 BK on 2:00
  • 2 x 100 IM swim
  • 50 easy

EN-2:  800

  • 5 x 100 FS on 1:45, swim 1:29  (act:  1:28, 1:34, 1:35, 1:34, 1:34 … AWFUL)
  • 50 easy
  • 3 x 100 BK on 2:00, swim 1:45  (act:  1:40, 1:43, 1:43)
  • 50 easy

LAP:  100

  • 4 x (25 Fast, 25 easy) 2x FS, 2x BK

Swim Down:  200

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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:  400m

  • 4 x 100 FS on 1:45, swim <1:30 (act:  1:27, 1:29, 1:29, 1:28)
  • 50 easy

LAP:  150m

  • 3 x (50 FS Fast min time/stroke, 50 easy) 36 19,19 – 35 17-19 – 35 17-19

EN-3: 500

  • 200 FS for time (act:  2:49 … too choppy)
  • 100 easy
  • 6 x 50 FS Fast on 55, swim <=40 (act:  4x on 55, 2x on 1:00) … slipping to 42
  • 100 easy

LAP:  100

  • 4 x (25 Fast, 25 easy) IM

Swim Down:  200

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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 BK
  • 50 easy

EN-2:  800

  • 2 x 100 FS on 1:45, swim 1:29
  • 4 x 50 FS on 60, swim 42
  • 2 x 100 BK on 2:00, swim 1:45
  • 4 x 50 BK on 1:05, swim 50
  • 50 easy

LAP:  100

  • 8 x (25 Fast, 25 easy)

Swim Down:  200

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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 easy

EN-2:  400m

  • 2 x 200 FS on 3:30, swim 3:00
  • 50 easy

LAP:  150m

  • 3 x (50 FS Fast min time/stroke, 50 easy)

EN-3: 400m

  • 200 FS for time – act:
  • 100 easy
  • 4 x 50 FS Fast on 55sec, swim <40 (act;  )
  • 100 easy
LAP:  100m
  • 4 x (25 Fast, 25 easy) (IM if possible)

Swim Down:  200

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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 BK on 2:00
  • 200 FS swim
  • 50 easy

EN-2:  800

  • 3 x 100 FS on 1:45, swim 1:29 (act:  all 1:31)
  • 3 x 100 BK on 2:00, swim 1:45
  • 4 x 50 IM Seq on 1:05
  • 50 easy

LAP:  100

  • 4 x (25 Fast, 25 easy)

Swim Down:  200

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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 BR Kick
  • 50 easy

EN-2:  400m

  • 4 x 100 FS on 1:45, swim <1:30 (act:  1:27  1:29 1:28, 1:28)
  • 50 easy

LAP:  150m

  • 3 x (50 FS Fast min time/stroke, 50 easy)

EN-3: 500

  • 6 x 50 FS Fast on 1:00, swim <40
    adjusted to 3x on 55sec, 3x on 60 no extra break
  • 100 easy
  • 200 FS for time (act:  2:52)
  • 100 easy

LAP:  100

  • 4 x (25 Fast, 25 easy)

Swim Down:  200

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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 BK
  • 50 easy

EN-2:  800

  • 2 x 100 FS on 1:45, swim 1:29 (act:  all 1:31)
  • 4 x 50 FS on 60, swim 42
  • 2 x 100 BK on 2:00, swim 1:45
  • 4 x 50 BK on 1:05, swim 50
  • 50 easy

LAP:  100

  • 4 x (25 Fast, 25 easy)

Swim Down:  200

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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 BR Kick
  • 50 easy

EN-2:  400m

  • 200 FS on 3:30, swim < 3:05
  • 2 x 100 FS on 1:45, swim 1:30
  • 50 easy

LAP:  150m

  • 3 x (50 FS Fast min time/stroke, 50 easy)

EN-3:

  • 4 x 50 FS Fast on 1:00, swim <40
  • 100 easy
  • 200 FS for time
  • 100 easy

LAP:  100

  • 4 2 x (25 Fast, 25 easy)

Swim Down:  200

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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 easy

EN-2:  800

  • 3 x 100 FS on 1:45, swim 1:29 (act:  all 1:31)
  • 3 x 100 BK on 2:00, swim 1:45
  • 4 x 50 IM Seq on 1:05
  • 50 easy

LAP:  100

  • 4 x (25 Fast, 25 easy)

Swim Down:  200

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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 FS
  • 3 x 100 FS
  • 50 BK

LAP: 175m / 175 Recov

  • 2 x (50 FS min Stroke/Time, 50 easy)
  • 3 x (25 FS Fast, 25 easy)

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