Monthly Archives: January 2020

Borden Noon swim cancelled

Borden Noon Warm Up:  600m EN-1:  800 4 x (200 on 20-30sec rest) #1 BK Fins, #2 FS Fins, #3 BK, #4 FS For Distance Swimmers: EN-2:  400 400 FS for time 100 Recovery EN-3:  650 200 BK for time … Continue reading →

Borden Noon – Recovery Session Warm Up:  600 Recovery:  500m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull) 100 FS Fins Stretch EN-1:  800m 200 BK 200 FS Pull 50 Recovery 2 x 100 BK on … Continue reading →

Borden Noon Warm Up:  600m EN-1:  800 400 FS Fins, every 4th length BK on 20 sec 200 BK Fins on 20 sec 200 FS For Distance Swimmers: EN-2:  400 4 x 100 FS on 1:40, swim 1:25  (tough … could … Continue reading →

Borden Noon + Weights Warm Up:  600 EN-1:  1300 200 BK Fins on 20 sec 400 FS Fins   (Sprinters:  250-300m) 2 x 100 BK on 2:00, swim 1:38 5 x 100 FS on 1:45, swim 1:29  (Sprinters:  3 x 100 FS on … Continue reading →

Borden Noon + Weights Warm Up:  600 EN-1 / EN-2:  700 / 200 50 FS – GO ON 1:01 Finish each 50 before the clock reaches 60 … Stop when you don’t make it Swim Easy after you are done. … Continue reading →

Borden Noon Warm Up:  600 EN-1:  900 2 x 200 BK on 4:00, swim 3:25 2 x 200 FS Pull on 3:30, swim 3:05 100 FS Pull swim 1:29 50 Recovery EN-2:  550 8 x 25 BK on 30, swim 22 50 easy 14 x 25 … Continue reading →

Borden Noon FS Focus – weights? Warm Up:  600 Distance EN-1 / EN-2 / Kick:  700 / 200 / 300 200 BK on 4:00, swim < 3:25 100 BK on 2:00, swim < 1:40 2 x 50 BK on 1:05, … Continue reading →

Borden Noon – Long Mix – plus weights Warm Up:  600 Distance EN-1:  900 4 x 100 BK on 2:00, swim 1:38 5 x 500 FS on 1:45, swim 1:29 2x Pull, 3x Full 50 Recovery EN-2:  500 4 x … Continue reading →

Recovery Week Today specifically an easy recovery day after the Alderwood meet Warm Up:  600 Recovery:  400 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull) 100 FS Fins Stretch EN-1:  600 2 x 100 BK on … Continue reading →

45th Annual Alderwood Short Course Yards Meet

Borden Noon – Long Mix – plus weights? Warm Up:  600 EN-1:  1300 4 x 100 BK on 2:00 4 x 100 FS Pull on 1:45 5 x 100 FS on 1:45 50 Recovery EN-2:  550 200 BK on 3:30, … Continue reading →

Borden Noon Warm Up:  600m EN-1:  1400 400 FS Fins, every 4th length BK on 20 sec 200 BK Fins 2 x 200 BK on 4:00 2 x 200 FS on 3:30 1x Pull (Sprinters – for the above cut … Continue reading →

Borden Noon … a Recovery Day Warm Up:  600 Recovery:  650 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull) 150 BK Fins 100 FS Fins Stretch EN-1:  1000 200 BK 200 FS Pull 2 x 100 … Continue reading →

Borden Noon – Long Mix – plus weights Warm Up:  600 EN-1:  1300 200 BK Fins on 20 sec 200 FS Fins 4 x 100 BK on 2:00, swim 1:38 5 x 500 FS on 1:45, swim 1:29 50 Recovery … Continue reading →

Borden Noon Warm Up:  600m EN-1:  600 3 x 200 Fins on 20 sec rest  **All low Aerobic** For Distance Swimmers: EN-1/2: 900 2 x 100 FS Fins on 1:45 2 x 100 FS Pull on 1:45 5 x 100  FS on 1:45 For … Continue reading →

Borden Noon Warm Up:  600m EN-1:  600 400 FS Fins, every 4th length BK on 20 sec 200 BK Fins For Distance Swimmers: EN-2:  350 3 x 100 FS on 1:40, swim 1:25 50 FS, swim 42 EN-3:  550 4 x … Continue reading →

Borden Noon Warm Up:  600 Distance Swimmers: EN-1:  1200 4 x 100 BK on 2:00, swim 1:38 50 Recovery 8 x 100 FS on 1:45, swim 1:29 50 Recovery EN-2:  500 4 x (50 BK on 1:00, swim 46) 300 … Continue reading →

Borden Noon + weights Warm Up:  600 Recovery Drills:  400 5 x 25 FS Fist Drill Progression, 25 FS 3 x (25 Scull, 25 FS) 50 FS Fins Stretch 50 FS 6-kick switch EN-1:  1000 2 x 50 FS Pull … Continue reading →

Borden Noon Warm Up:  600m EN-1:  600 400 FS Fins, every 4th length BK on 20 sec 200 BK Fins For Distance Swimmers: EN-2:  300 3 x 100 FS on 1:40, swim 1:25 EN-3:  550 4 x 50 BK on … Continue reading →

Borden Noon + Weights Back to regularly scheduled programming, finally being through the super disruptive Holiday Season! 🙂 Warm Up:  600 EN-1:  1200 4 x [ – 100 BK on 2:00, swim 1:38 – 2 x 100 FS on 1:45, swim … Continue reading →

Pool:  ?? 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 2 x (50 Snorkel 6-kick switch,  50 FS) 2 x (50 Sjöström Drill,  50 … Continue reading →

Pool:  ??? 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) 3 x 100 BK on 2:00, descend from 1:38 50 … Continue reading →

Pool:  ??? 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  (200 Recovery) 200 BK Fins on 3:15, swim 3:00 200 … Continue reading →

All Pools Closed Happy New Year!