Monthly Archives: January 2019

Nationals – Specifics WK 6/13 – Thursday

Posted on 2019-01-31 by Don

Borden Noon – continued recovery sessions Warm Up:  500m Kick / EN-1 / EN-2: 500 / 800 / 400 100 BK Fins Kick on 20 sec 50 BK Fins Kick on 15 sec 2 x 25 BK Fins Kick on … Continue reading →

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Nationals – Specifics WK 6/13 – Tuesday

Posted on 2019-01-29 by Don

Borden Noon Warm Up:  500 Recovery:  400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)  1x BK, 1x FS Kick / EN-1 / EN-2:  300 / 600 / 300 2 x 50 BK Kick on 1:30 … Continue reading →

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Nationals – Specifics WK 6/13 – Monday

Posted on 2019-01-28 by Don

Borden Noon – easing back in session Warm Up:  550 Kick / EN-1 / EN-2: 750 / 900 / 500 / 150 recov 100 BK Fin kick 3 x 50 BK Fin kick 50 easy 3 x 100 BK on … Continue reading →

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Nationals – Specifics WK 3/13 – Wednesday

Posted on 2019-01-08 by Don

Borden Noon – Speed BK Warm Up:  550m Kick / EN-1 / EN-2:  400 / 400 / 200 4 x 50 FS Fin Kick on 1:00 2 x 100 FS on 1:45, swim 1:26 2 x 50 FS on 1:00, swim 40 50 … Continue reading →

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Nationals – Specifics WK 3/13 – Tuesday

Posted on 2019-01-08 by Don

Borden Noon – Speed FS Warm Up:  550m Kick / EN-1 / EN-2:  400 / 400 / 200 3 x 50 BK Kick on 1:30 2 x 100 BK on 2:00, swim 1:37 2 x 50 BK on 1:00, swim 45 50 … Continue reading →

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Nationals – Specifics WK 3/13 – Monday

Posted on 2019-01-07 by Don

Borden Noon – Sprint Focus Week –  Mon-Wed Warm Up:  550 EN-1 / EN-2 / Kick: 800 / 200 / 600 / 150 recovery 3 x 100 Fin Kick (FS/BK/BR) 3 x 100 BK on 2:00, swim 1:38 2 x 50 … Continue reading →

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Nationals – Specifics WK 2/13 – Saturday

Posted on 2019-01-07 by Don

Collingwood – early morning Warm Up:  900m Kick:  800 100 FS Kick Fins 4 x 50 FS Kick Fins 100 BK Kick Fins 4 x 50 FS Kick Fins 100 BR Kick 2 x 50 BR Kick 50 easy EN-1: 900m 3 … Continue reading →

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Nationals – Specifics WK 2/13 – Friday

Posted on 2019-01-04 by Don

Sprint Session + Weights Warm Up:  550m Kick / EN-1/2 LaTol:  600m / 600m / 450m / 500 Recovery 100 FS Kick 2 x 50 FS Kick 4 x 50 FS on 1:00, desc 1-4 50 Easy 100 FS Fast  … Continue reading →

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Nationals – Specifics WK 2/13 – Wednesday

Posted on 2019-01-02 by Don

Borden Noon + Weights Warm Up:  550m Kick:  750 3 x (100 Kick, 3x 50 Kick) 1x FS Fins, 1x BK fins, 1x BR 50 easy EN-1 / EN-2:  800 / 200 / 100 Recovery 4 x 100 BK on … Continue reading →

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Nationals – Specifics WK 2/13 – Monday

Posted on 2019-01-02 by Don

Collingwood Morning 1hr – crazy busy Warm Up:  450 EN-1/2 / Kick:  400 / 300 4 x 50 FS on whatever I could work, desc 1-4 100 FS Fins kick 50 FS Fins kick 4 x 50 BK 100 BK Fins … Continue reading →

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Nationals – Specifics WK 2/13 Sunday

Posted on 2019-01-02 by Don

Collingwood Noon – 1hr Warm Up:  450m Kick:  750m 3 x (100 Kick, 3x 50 Kick) 1x FS Fins, 1x BK fins, 1x BR 50 easy EN-1: 600 3 x 100 BK on 2:00 3 x 100 FS on 1:45 … Continue reading →

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