Monthly Archives: November 2019

Borden Noon + Weights Warm Up:  550 EN-1 / EN-2: 500 / 300 / 100 Recovery 3 x 100 BK on 2:00, swim #1, #2 1:40 and #3 1:35 (act:  1:38, 1:38, 1:30 .. perhaps a little fast) 50 easy … Continue reading →

Borden Noon Warm Up:  550 EN-1 / EN-2:  900 / 300 (200 Recovery) 200 BK on 4:00, swim <3:30 2 x 100 BK on 2:00, swim 1:40 4 x 50 BK on 1:00, descend from 48 sec to 45 100 … Continue reading →

Borden Noon – Recovery Session Warm Up:  550 Recovery:  450 3 x (25 6-kick Side-Side FS, 25 FS) 2 x (25 Fin Left 1-arm-FS, 25 Fin Right 1-arm FS,  25 FS) 3 x (25 Scull, 25 Pull FS) EN-1:  500 2 x … Continue reading →

Borden Noon Warm Up:  550 EN-1: 600 200 BK on 4:00 100 BK on 2:00 200 FS Pull on 3:30 100 FS 50 easy EN-2/EN-3:  500 / 200 (200 Recovery) 4 x 100 FS on 1:45, swim 3x 1:25, 1x 1:20 100 … Continue reading →

Borden Noon + Weights Warm Up:  550 EN-1:  800 4 x 50 BK on 1:05, swim 48 2 x 100 BK on 2:00, swim 1:40 50 easy 4 x 50 FS on 1:00, swim 42 2 x 100 FS on … Continue reading →

Borden Noon + Weights Warm Up:  550 Recovery:  400 2 x (25 kick, 50 swim, 25 kick, 50 swim, 50 Scull) Kick:  300 6 x 50 Fin Kick on 1:00 50 easy EN-1:  800 4 x 50 BK on 1:05, … Continue reading →

Borden Noon Warm Up:  550 EN-1:  700 2 x 25 BK on 30, swim 22 50 BK on 1:00, swim 48 100 BK on 2:00 swim 1:40 150 BK, swim 2:30 50 easy 2 x 25 FS on 30, swim 19 … Continue reading →

Borden Noon – Recovery Session Warm Up:  550 Recovery:  400 3 x (25 6-kick Side-Side FS, 25 FS) 2 x (25 Fin 1-arm-FS, 25 FS) 3 x (25 Scull, 25 Pull FS) EN-1:  400 2 x 25 BK on 30, swim 22 … Continue reading →

Borden Warm Up:  550 EN-1: 600 200 BK on 4:00 100 BK on 2:00 200 FS Pull on 3:30 100 FS 100 Recovery (easy fin kick) EN-2:  450 (100 Recovery) 5 x 50 FS on 1:00, swim 41 50 easy … Continue reading →

Borden Noon – Recovery session Warm Up:  550 Recovery:  400 2 x (25 kick, 50 swim, 25 kick, 50 swim, 50 Scull) Kick:  300 6 x 50 Fin Kick on 1:00 50 easy EN-1:  1300 200 BK Fins on 3:30 … Continue reading →

SCM 50 FS:  31.27 100 FS:  1:09.93 200 FS:  2:39.92 400 FS:  5:40.18 50 BK:  37.35 100 BK:  1:23.55

Borden Noon Warm Up:  550m Recovery / Drills: 300 / 400 25 Kick 50 Swim FS, 25 Kick, 50 Swim fS 4 x (25 scull, 25 FS) 25 Kick, 50 Swim BK, 25 Kick, 50 Swim BK 4 x (25 1-arm … Continue reading →

Borden Noon Warm Up:  550 EN-1 / Kick: 1800 / 400 200 FS Fins on 3:30 200 BK Fins on 3:30 200 FS 2 x 100 Fin Kick (1x FS, 1x BK) on 15+sec 3 x 100 BK on 2:00 3 … Continue reading →

Borden Noon + weights Warm Up:  550m Recovery:  400m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim, 50 Scull)  1x FS, 1x BK EN-1 / Kick:  1500 / 350 400 FS Fins with every 4th length BK 2 x … Continue reading →

Borden Noon – first swim back Warm Up:  550m Recovery:  400m 200 FS Fins 200 BK Fins EN-1 / Kick: 3 x 50 Fin Kick on 1:00 2 x 100 BK Paddles on 2:00 3 x 100 FS Pull on 1:45 … Continue reading →