Daily Archives: 2020-02-18

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 →