Monthly Archives: February 2020

Sprinters CF Nationals Program – Race Prep WK 3/5 Warm Up:  500 EN-1 / EN-2:  500 / 100 100 FS Pull on 2:00 2 x 100 FS on 2:00, swim 1:35 to 1:40 6 x 50 FS on 1:00 descend by … Continue reading →

Sprinters CF Nationals Program – Race Prep WK 3/5 (volume dropped a little  today for recovery) Warm Up:  500 EN-1:  900 200 FS on 3:45, swim ~3:15 4 x 100 FS on 2:00, swim 1:33 to 1:35 (1x Swim, 1x Pull, … Continue reading →

Sprinters CF Nationals Program – Race Prep WK 3/5 Borden Noon – Recovery Session Warm Up:  500 Recovery:  400 200 FS Fins (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) Kick:  200 1 x 100 Fin Kick … Continue reading →

Sprinters CF Nationals Program – Race Prep WK 3/5 Warm Up:  500 EN-1 / EN-2:  500 / 150 100 FS Pull on 2:00 2 x 100 FS on 2:00, swim 1:35 to 1:40 7 x 50 FS on 1:00 descend … Continue reading →

*** This is the last week of February *** Distance Program Holiday – WK 2 of 2 After racing Sunday, go a little easier today if needed … keep the volume. Sprinters CF Nationals Program – Race Prep WK 3/5 (volume at the end … Continue reading →

*** Don’t do extra … be fully recovered for Sunday *** Warm Up:  500 EN-1 / EN-2:  500 / 100 3 x 100 FS on 2:00, 1x Swim, 1x Pull, 1x Swim For swim aim for 1:33 to 1:35 6 x 50 … Continue reading →

Borden Noon – Mixed session Warm Up:  500 EN-1:  900 2 x 200 FS on 3:45, swim ~3:15 5 x 100 FS on 2:00, swim 1:35 to 1:40 (1x Swim, 2x Pull, 2x Swim) 50 easy EN-2:  200 4 x 50 … Continue reading →

(Distance Holiday Time) Sprinters CF Nationals Program – Race Prep WK 2/5 Borden Noon – Recovery Session Warm Up:  500 Recovery:  400 200 FS Fins (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) Kick:  200 1 x … Continue reading →

Borden Noon Sprinters CF Nationals Program – Race Prep WK 2/5 If you didn’t swim Monday, consider it gone … Especially if you are racing on Sunday. Warm Up:  500 EN-1 / EN-2:  500 / 150 100 FS Pull on … Continue reading →

FAMILY DAY HOLIDAY – Good Luck Distance Program Holiday – WK 1 of 2 Sprinters CF Nationals Program – Race Prep WK 2/5 Warm Up:  500 EN-1:  900 2 x 200 FS on 3:45, swim ~3:15 4 x 100 FS on 2:00, … Continue reading →

Borden Closed today 14-Feb … Happy Valentine’s Day Warm Up:  500 Sprinters EN-1:  400 100 FS Fins on 20sec rest 100 FS Pull on 20sec 100 FS, hit your aerobic pace EN-2:  100 2 x 50 FS on 1:00, swim … Continue reading →

Borden is Closed for Noon Swim Thurs 13-Feb and Fri 14-Feb … no news yet re Family Day Mon 17-Feb Distance Workout Warm Up:  500 EN-1:  1600 200 BK Fins on 3:30 200 BK on 4:00 400 FS Fins with … Continue reading →

Borden Noon – Recovery Session Warm Up:  500 Recovery:  800 200 BK Fins 200 FS Fins 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) 4 x 25 FS Fins/Snorkle Long Stroke Kick:  200 2 x 100 Fin … Continue reading →

Borden Noon Warm Up:  500m EN-1 / EN-2:  1000 / 450 2 x 50 FS on 1:00, swim 45 2 x 100 FS on 1:45, swim 1:30 200 FS, swim <3:05 5 x 100 FS on 1:45, desc 1-5 from 1:29 … Continue reading →

Third Week of work in row – in prep for two week break Borden Noon Warm Up:  500m EN-1:  1600 200 BK Fins on 20 sec 200 BK on 20 sec 400 FS Fins with every 4th length BK on … Continue reading →

Borden Noon – easy, pre-meet session Warm Up:  600m EN-1:  900 200 BK Fins on 20-30sec rest 200 FS Fins on 20-30 sec rest 2 x 100 BK on 2:00 or 15 sec rest 3 x 100 FS on 1:45 … Continue reading →

Borden Noon Warm Up:  600m EN-1 / EN-2:  1500 / 600 6 x 100 BK on 2:00, Descend from 1:42 (or 20 sec rest) SPRINTERS 2 x 100 on 2:00 + 4 x 50 on 1:00, Descend by 1sec each 50 … Continue reading →

Borden Noon – Recovery Session Warm Up:  600 Recovery:  500m 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull) 2 x (50 FS Fins Stretch, 50 FS 6-kick switch) EN-1:  800m 200 BK 200 FS Pull 50 … Continue reading →

Borden Noon Warm Up:  600m For All Swimmers EN-1:  900 200 BK Fins 300 FS Fins 200 BK 200 FS All on 20-30 sec rest For Distance Swimmers: EN-2:  400 (100 Recovery) 4 x 100 FS on 1:40, swim 1:25 … Continue reading →

Borden Noon + Weights Warm Up:  600 EN-1:  1500 200 BK Fins on 20 sec 300 FS Fins 200 BK on 4:00, swim <3:30 200 FS Pull on 3:30 2 x 100 BK on 2:00, swim 1:38 4 x 100 FS on … Continue reading →