Monthly Archives: December 2019

Borden Noon + Weights Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1 / EN-2:  700 / 300 (100 Recovery) 4 x 100 BK on 2:00, descend … Continue reading →

Collingwood 7:30am … likely can’t make Borden Noon (This week is a combo Recovery Week from a cold and Christmas) Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) … Continue reading →

Collingwood 8am to 9am – reduce to 1 hour duration Borden Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1 / EN-2:  1000 / 350 (100 … Continue reading →

Borden Noon – Easy session after 4 days off with a cold … slacken repeats and rest time Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1 / EN-2:  1000 / 400 (100 Recovery) 5 x 100 BK on 2:00, #1-4 swim 1:38, #5 swim … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1 / EN-2:  1300 / 500  (200 Recovery) 400 FS Fins with every 4th length BK … Continue reading →

Borden Noon + Weights Warm Up:  600 200 FS / BK mix 200 Fins/Snorkel:  50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch 200 IM Drill Recovery:  500 2 x (50 Snorkel 6-kick switch,  50 FS) 2 x (50 Sjöström … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1 / EN-2:  1000 / 350 (100 Recovery) 4 x 100 BK on 2:00, swim 1:38 50 … Continue reading →

Borden Noon + Weights with 10% bump in volume from last week Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1:  1300  (100 Recovery) 3 x … Continue reading →

50 FL –   40.23  6th  (PB 33.75) 50 BK –   36.18  3rd  (PB 32.71) 50 BR –   41.81  7th  (PB 35.96) 50 FS –   31.43  6th  (PB 28.14) 100 IM – 1:23.96  5th  (PB 1:13.52) IM FAST Meet at the … Continue reading →

Collingwood Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1:  800 50 BK on 1:00, swim 50 100 BK on 2:00, swim 1:38 150 BK on … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1 / EN-2:  1200 / 500  (200 Recovery) 400 FS Fins with every 4th length BK … Continue reading →

Borden Noon + Weights Warm Up:  600 200 FS / BK mix 200 Fins/Snorkel:  50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch 200 IM Drill Recovery:  400 50 Snorkel 6-kick switch 50 FS 50 Sjöström Drill 50 FS 50 Sjöström … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1:  800 50 BK on 1:00, swim 50 100 BK on 2:00, swim 1:38 150 BK on … Continue reading →

Borden Noon + Weights with 5% bump in volume from last week Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1:  1200  (100 Recovery) 200 BK … Continue reading →

Special Cambridge Maverick Masters session Warm Up Mix:  600m Drills: 300m 50 FS Board touch 50 FS stroke completion focus 2 x 25 FS Kick 50 FS Fast Kick 2 x 25 FS Kick ‘chase’ 50 FS Fast Kick EN-1/2: … Continue reading →

Collingwood Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1:  600 50 BK on 1:00, swim 50 100 BK on 2:00, swim 1:38 150 BK on … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1 / EN-2:  1000 / 400 / (100 Recovery) 5 x 100 BK on 2:00, swim 1:38 … Continue reading →

Borden Noon + Weights Warm Up:  600 200 FS / BK mix 200 Fins/Snorkel:  50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch 200 IM Drill Recovery:  400 50 Fin Side Kick 50 FS 50 Scull 50 BK 50 Snorkel … Continue reading →

Borden Noon Warm Up:  600 200 FS / BK mix 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim) 100 IM Drill EN-1:  600 50 BK on 1:00, swim 50 100 BK on 2:00, swim 1:38 150 BK on … Continue reading →

Borden Noon + Weights Warm Up:  600 200 FS / BK mix 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch) EN-1 / EN-2:  1000 / 400 / (100 Recovery) 200 BK Fins on 3:30, … Continue reading →