Archive for January 7th, 2019

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 BK on 1:00, swim 45
  • 50 easy
  • 2 x 50 BK Fin Kick on 1:30
  • 3 x 100 FS on 1:45, swim 1:26
  • 2 x 50 FS on 1:00, swim 40
  • 50 easy
  • 2 x 50 BR Kick on 1:15
  • 2 x 100 IM on 2:00
  • 50 easy

LAP:  100

  • 4  x (25 Build, 25 easy) on 1:15
  • 2 x (25 Fast Kick, 25 easy)  (FS Act:  28, 29)

LA Tol:  150

  • 3 x 50 BK Fast on 1:45 (act:  39, 39.5, 41)
  • 50 easy

LA Tol Kick:  50

  • 50 BK Kick max  (act:  520
  • 50 easy

Blocks:

  • 4 x Dive/Breakout

Swim Down:  200

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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 x (6 x 50 BK/FS) on 1:05/1:00 – Pull 3, Swim 3

Swim Down:  200

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