Archive for February, 2019

Borden Noon – recovery

Warm Up:  500m

Kick / EN-1 / EN-2 / LAP:  400 / 800 / 400 / 200 / 100 Recovery

  • 2 x 100 Fins Kick on 2:00, 1x FS 1x BK
  • 4 x 50 Fin Kick on 1:00, 2x FS, 2x BK
  • 200 BK Fins
  • 200 FS Fins
  • 2 x 100 BK on 2:00
  • 2 x 100 FS on 1:45
  • 50 easy
  • 4 x 50 BK on 1:05
  • 4 x 50 FS on 1:00
  • 50 easy
  • 4 x (25 BK Fast, 25 easy) on 1:15
  • 4 x (25 FS Fast, 25 easy) on 1:15

Swim Down:  200

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Borden Noon – recovery

Warm Up:  650m

Kick / EN-1 / EN-2 / LAP:  500 / 800 / 400 / 200 / 100 Recovery

  • 4 x 50 FS Fin Kick on 1:00
  • 4 x 100 BK on 2:00
  • 50 easy
  • 4 x 50 BK on 1:05, desc 1-4
  • 50 easy
  • 4 x (25 BK Fast, 25 easy) on 1:15
  • 50 easy
  • 4 x 50 BK Fin Kick on 1:00
  • 4 x 100 FS Pull on 1:45
  • 50 easy
  • 4x 50 FS on 1:00, desc 1-4
  • 50 easy
  • 4 x (25 FS Fast, 25 easy)
  • 50 easy

Swim Down:  200

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Borden Noon

Warm Up:  650m

Kick / EN-1 / EN-2 / LAP:  500 / 800 / 400 / 200 / 100 Recovery

  • 100 FS Fin Kick on 2:00
  • 3 x 50 FS Fin Kick on 1:00
  • 5 x 100 BK on 2:00
  • 50 easy
  • 4 x 50 BK on 1:05, desc 1-4
  • 50 easy
  • 4 x (25 BK Fast, 25 easy) on 1:15
  • 50 easy
  • 100 BK Fin Kick on 2:00
  • 3 x 50 BK Fin Kick on 1:00
  • 5 x 100 FS Pull on 1:45
  • 50 easy
  • 4x 50 FS on 1:00, desc 1-4
  • 50 easy
  • 4 x (25 FS Fast, 25 easy)
  • 50 easy

Swim Down:  200

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Borden Noon – speed work week

Warm Up:  500m

Kick / EN1-2: 750m / 500m

  • 3 x 100 Kick (1x FS Fins, 1x BK Fins, 1x BR)
  • 100 BK on 2:00
  • 3 x 50 BK on 1:05, desc 1-3
  • 6 x 50 Fin Kick (3x BK, 3x FS) on 1:00
  • 100 FS on 1:45
  • 3 x 50 FS on 1:00, desc 1-5
  • 3 x 50 BR Kick on 1:15
  • 50 easy

LAP / LaTol FS: 100 / 150m / 100 Recov

  • 4 x (25 FS Fast, 25 easy) on 1:15 (2x build, 2x fast)
  • 50 FS fast, 50 easy on 2:30  (act:  34)
  • 2 x (50 FS fast w Fins/Finger Paddles, 50 easy) on 2:30 (act:  29, 29)
  • 100 easy

LAP / LaTol BK: 100 / 150m / 350 Recov

  • 4 x (25 BK Fast, 25 easy) on 1:15 (2x build, 2x fast)
  • 50 BK fast, 50 easy on 2:30, (act:  38)
  • 2 x (50 BK fast w Fins/Finger Paddles, 50 easy) on 2:30  (act:  32, 32)
  • 100 easy

Swim Down: 200

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Borden Noon

Warm Up:  650m

Kick / EN-1 / EN-2:  500 / 800 / 400 / 100 Recovery

  • 200 FS Fin Kick
  • 3 x 50 FS Fin Kick on 1:00
  • 4 x 100 BK on 2:00
  • 4 x 50 BK on 1:05, desc 1-4 (act:  49-45)
  • 50 easy
  • 100 BK Fin Kick
  • 3 x 50 BK Fin Kick on 1:00
  • 4 x 100 FS Pull on 1:45  (act:  all 1:25)
  • 4x 50 FS on 1:00, desc 1-4 (act:  43-39)
  • 50 easy

LAP:  300 / 300 Recovery

  • 2 x  [
    - 2 x (25 easy, 25 Fast),
    - 2 x (12.5 easy, 25 Fast, 12.5 easy),
    - 2 x (25 Fast, 25 easy)
    ]
    … 1x BK, 1x FS

Swim Down:  200

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Borden Noon

Warm Up:  550m

Recovery:  400

  • 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x BK, 1x FS

Kick / EN-1 / EN-2:  200 / 800 / 200 / 100 Recovery

  • 50 BK Kick on 1:30
  • 2 x 25 BK Kick on 45
  • 4 x 100 BK on 2:00
  • 2 x 50 BK on 1:05, swim 45
  • 50 easy
  • 50 FS Kick on 1:30
  • 2 x 25 FS Kick on 45
  • 4 x 100 FS Pull on 1:45
  • 2 x 50 FS on 1:00, swim 40
  • 50 easy

LAP:  300 / 300 Recovery

  • 4 x  (
    - 25 Fast, 25 easy,
    - 12.5 easy, 25 Fast, 12.5 easy,
    - 25 easy, 25 Fast
    )  … 2x BK, 2x FS

Swim Down:  200

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Borden Noon – speed work week

Warm Up:  500m

Kick / EN1-2: 750m / 500m

  • 3 x 100 Kick (1x FS Fins, 1x BK Fins, 1x BR)
  • 100 BK on 2:00
  • 3 x 50 BK on 1:05, desc 1-3
  • 6 x 50 Fin Kick (3x BK, 3x FS) on 1:00
  • 100 FS on 1:45
  • 3 x 50 FS on 1:00, desc 1-5
  • 3 x 50 BR Kick on 1:15
  • 50 easy

LAP / LaTol BK: 100 / 150m / 350 Recov

  • 4 x (25 BK Fast, 25 easy) on 1:15 (2x build, 2x fast)
  • 3 x (50 BK fast, 50 easy) on 2:30 (act:  42, 43, 43)
  • 100 easy

LAP / LaTol FS: 150m / 100 Recov

  • 4 x (25 FS Fast, 25 easy) on 1:15 (2x build, 2x fast)
  • 3 x (50 FS fast, 50 easy) on 2:30  (act:  36, 36, 35)
  • 100 easy

Swim Down: 200

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Borden Noon – continued recovery sessions

Warm Up:  500m

Kick / EN-1 / EN-2 / LAP: 600 / 400 / 400 / 200

  • 100 BK Fins Kick on 20 sec
  • 2 x 50 BK Fins Kick on 15 sec
  • 2 x 25 BK Fins Kick on 10 sec
  • 2 x 100 BK on 2:00
  • 4 x 50 BK on 1:05
  • 4 x 25 BK Fast on 45
  • 50 easy
  • 100 FS Fins Kick on 20 sec
  • 2 x 50 FS Fins Kick on 15 sec
  • 2 x 25 FS Fins Kick on 10 sec
  • 2 x 100 FS on 1:45
  • 4 x 50 FS on 1:00
  • 4 x 25 FS Fast on 45
  • 50 easy
  • 2 x 50 BR Kick on 1:20
  • 50 easy

Swim Down:  200

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