Monthly Archives: September 2019

Borden Noon – Recovery Session + Weights TOTALLY AWFUL Warm Up:  800 Recovery:  400 400 FS Fins/Paddles with Every 4th Length BK EN-1:  400 2 x 100 FS Pull on 1:45, swim 1:30 200 FS Pull, swim 3:05 Kick:  300 2 … Continue reading →

Borden Noon – Race Prep Main set for the 1000 Warm Up:  800 EN-1:  600 (200 Recov) 200 FS Pull on 3:15, swim <3:05 100 FS Pull on 1:45, swim 1:30 200 FS on 3:20, swim <3:05 100 FS, swim … Continue reading →

Race Prep Phase – Recovery week  (22% Drop in Total Volume) Borden Noon Warm Up:  800 EN-1:  800 (50 recov) 3 x 100 FS Pull on 1:45, swim 1:30 200 BK on 4:00 200 FS on 3:30 100 FS on … Continue reading →

Recovery Session Warm Up:  800 Recovery:  400 400 FS Fins/Paddles with Every 4th Length BK EN-1:  500 3 x 100 FS Pull on 1:45, swim 1:30 200 FS Pull, swim 3:05 Kick:  400 2 x 100 FS Kick 4 x … Continue reading →

Borden Closed for Sports Day – E.B. – Broken 1500 Race Pace Set – Weights?? Warm Up:  800 EN-1:  800 (200 Recov) 4 x 100 FS Pull on 1:45, swim 1:30 4 x 100 FS on 1:45, swim 1:30 200 … Continue reading →

Borden Noon Warm Up:  800 EN-1:  1000 (50 recov) 2 x 100 FS Pull Paddles on 1:45, swim 1:30 100 BK on 2:00 200 FS Pull on 3:30, swim 3:05 100 BK on 2:00 400 FS, swim <6:10 50 easy EN-2:  … Continue reading →

Borden Noon – Recovery Session + Weights Warm Up:  800 Recovery:  400 400 FS Fins/Paddles with Every 4th Length BK EN-1:  500 3 x 100 FS Pull on 1:45, swim 1:30 200 FS Pull, swim 3:05 Kick:  400 2 x … Continue reading →

Borden Noon – Race Prep Main set for 1000 Warm Up:  800  (more seems to be needed) EN-1:  800 (200 Recov) 2 x 200 FS Pull on 3:20, swim <3:05 2 x 200 FS on 3:20, swim <3:05  act:  3:08, 3:02 … Continue reading →

Borden Noon – Start of the Second Week of Race Prep Warm Up:  500 EN-1:  1000 (50 recov) 4 x 100 FS Pull on 1:45, swim 1:30  … focus on arm entry/pull 100 BK on 2:00 4 x 100 FS on 1:45, … Continue reading →

Cambridge 8am Recovery Session – With Carly Run Mavericks Session – cut to under 1HR due to missing guard Warm Up:  500 on your own EN-1 / Kick:  500 5 x (25 Kick, 50 swim, 25 Kick) on 15 sec EN-1/2:  … Continue reading →

Borden Noon – Broken 1500 Race Pace Set Warm Up:  500 EN-1:  800 (200 Recov) 4 x 100 FS Pull on 1:45, swim 1:30 44x 100 FS on 1:45, swim 1:30 200 Recovery Race Pace:  1500 (200 Recov) 7 x … Continue reading →

Borden Noon Warm Up:  500 EN-1:  1000 (50 recov) 3 x 100 FS Pull Paddles on 1:45, swim 1:30 100 BK on 2:00 200 FS Pull on 3:30, swim 3:05 100 BK on 2:00 300 FS, swim <4:40 50 easy … Continue reading →

Borden CLOSED – Barrie – Recovery Session Warm Up:  500 Recovery:  400 400 FS Fins/Paddles with Every 4th Length BK EN-1:  500 3 x 100 FS Pull on 1:45, swim 1:29 2 x 100 FS on 1:45, swim 1:30 Kick:  … Continue reading →

Borden Noon – Race Prep Main set for 1000 Warm Up:  500 EN-1:  800 (200 Recov) 4 x 100 FS Pull on 1:45, swim 1:30 2 x 200 FS on 3:20, swim <3:05 200 Recovery Race Pace:  1000 (200 Recov) … Continue reading →

Borden Noon – First Week of Race Prep Phase – Monday Warm Up:  500 EN-1:  1000 (50 recov) 2 x 200 FS Pull on 3:20, swim 3:05  act:  Awful 100 BK on 2:00 2 x 200 FS on 3:20, swim … Continue reading →

Borden Noon – Recovery Week – FS Session Warm Up:  500 EN-1:  900 200 FS Fins/Paddles on 20 sec rest 2 x 200 FS Pull on 3:30, swim 3:10 3 x 100 FS on 1:45, swim 1:35 EN-2:  600  (100 Recov) 4 x … Continue reading →

Borden Noon – Recovery Week – Mixed Session Warm Up:  500 EN-1:  600 400 FS Fins/Paddles, with every 4th length BK 2 x 100 BK on 2:00, swim 1:40 EN-2:  400  (100 Recov) 4 x 100 FS on 1:40, swim 1:29  (count) … Continue reading →

Borden Noon – Recovery Session Warm Up:  900 500m plus 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull) EN-1:  500  (200 Recovery) 3 x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30 100 … Continue reading →

Borden Noon – Recovery Week – FS Session EN-1:  900 3 x 100 FS Fins/Paddles on 1:45 3 x 100 FS Pull on 1:45 3 x 100 FS on 1:45 EN-2:  600  (100 Recov) 100 FS on 1:45, swim 1:30  (act:  1:28) … Continue reading →

Borden Noon – Recovery Week – Mixed Session EN-1:  600 100 FS Pull no paddles on 1:45 2 x 100 BK on 2:00, swim 1:40 100 FS Pull no paddles on 1:45 2 x 100 BK on 2:00, swim 1:40 EN-2:  400  … Continue reading →

Canaqua Welland – 1KM Race

Georgian Bay Open Water – Recovery Session Warm Up:  500m EN-1:  1300 (200 recov) 6 x (200 FS on 3:30) 100 FS 200 easy LAP:  300 6 x (50 Strong … ~40 strokes, 25 easy) 200 easy Swim down:  200 Work:  2150, … Continue reading →

East Bayfield 9:30am to 11:30pm – 2HR session FS Focus Warm Up:  500m EN-1:  1200  (100 Recov) 2 x 200 FS Fins / Paddles on 3:00, swim 2:50 2 x 200 FS Pull / Paddles on 3:15, swim 3:00 2 x … Continue reading →

MTN Bike Instead – 1hr 20min – 3-Stage Georgian Bay Open Water Warm Up:  500m EN-1:  1400 (200 recov) 7 x (200 FS on 3:30) 200 easy LAP:  350 7 x (50 Strong … ~40 strokes, 25 easy) 200 easy Swim … Continue reading →

East Bayfield 11:00am to 1:00pm – 2 HR session FS Focus Warm Up:  500m EN-1:  1200  (100 Recov) 2 x 200 FS Fins / Paddles on 3:00, swim 2:50 act:  2:51, 2:49 … good 2 x 200 FS Pull / Paddles … Continue reading →

Georgian Bay Open Water Warm Up:  500m EN-1:  1600 (200 recov) 8 x (200 FS on 3:30) 200 easy EN-2:  900 (200 recov) 900 Straight Swim Back 200 easy LAP:  350 7 x (50 Strong … ~40 strokes, 25 easy) Swim … Continue reading →

Labour Day – Rest Day