Monthly Archives: March 2020

2020 Nationals Training … POSTPONED …

Posted on 2020-03-18 by Don

CFB Borden Buell Aquatic Centre is closed due to COVID-19 and will remain so until ??? Dryland … Open Water …

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Nationals – Specifics Phase – WK 8/12 – Friday

Posted on 2020-03-12 by Don

Borden Noon Warm Up:  500m DISTANCE: EN-1:  800 (as 300 BK, 500 FS) 2 x 150 BK on 3:00 5 x 100 FS on 1:45, swim 1:30 50 easy EN-2:  500 (as 200 BK, 300 FS) 2 x 100 BK on … Continue reading →

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Nationals – Specifics Phase – WK 8/12 – Thursday

Posted on 2020-03-11 by Don

Borden Noon Warm Up:  500 DISTANCE EN-1:  1900 400 FS Fins with every 4th length BK on 20-30 sec 200 BK on 4:00, swim <3:30 50 easy 2 x 200 FS Pull on 3:30, swim <3:05 50 easy 4 x 100 … Continue reading →

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Nationals – Specifics Phase – WK 8/12 – Wednesday

Posted on 2020-03-10 by Don

Borden Noon – Recovery Session Warm Up:  500 (minimum) DISTANCE vs SPRINTER Recovery:  800 vs 400 200 BK Fins 200 FS Fins D & S 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) Kick:  200 … Continue reading →

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Nationals – Specifics Phase – WK 8/12 – Tuesday

Posted on 2020-03-09 by Don

Borden Noon Warm Up:  500m DISTANCE: EN-1:  800 (as 300 BK, 500 FS) 200 BK on 4:00, swim <3:30 100 BK on 2:00, swim <1:45 5 x 100 FS on 1:45, swim 1:30 … Much Better … All 1:30 50 easy … Continue reading →

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Nationals – Specifics Phase – WK 8/12 – Monday

Posted on 2020-03-08 by Don

Borden Noon Warm Up:  500 DISTANCE EN-1:  1900 200 BK Fins on 20-30 sec 200 FS Fins on 20-30 sec 200 BK on 4:00, swim <3:30 50 easy 2 x 200 FS Pull on 3:30, swim <3:05 50 easy 4 … Continue reading →

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Nationals – Specifics Phase – WK 7/12 – Friday

Posted on 2020-03-03 by Don

Borden Noon Warm Up:  500 DISTANCE: EN-1 / EN-2:  800 / 600 200 BK on 4:00 200 FS Pull on 3:30 4 x 100 BK on 2:00, desc 1-4 from 1:45 50 easy 6 x 100 FS on 1:45, desc 1-6 from … Continue reading →

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Nationals – Specifics Phase – WK 7/12 – Thursday

Posted on 2020-03-03 by Don

Borden Noon – Mixed session Warm Up:  500 DISTANCE EN-1:  1700 200 BK on 4:00, swim <3:30 4 x 100 BK on 2:00, swim <1:45 50 easy 2 x 200 FS Pull on 3:30, swim 3:05 200 FS, swim <3:10 50 … Continue reading →

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Nationals – Specifics Phase – WK 7/12 – Wednesday

Posted on 2020-03-03 by Don

Borden Noon – Recovery Session Warm Up:  500 Recovery:  700 200 BK Fins 200 FS Fins 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull) SPRINTERS: – 2 x 100 FS Fins on 2:00+ (easy) – plus … Continue reading →

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Nationals – Specifics Phase – WK 7/12 – Tuesday

Posted on 2020-03-02 by Don

Borden Noon Warm Up:  500m DISTANCE: EN-1 / EN-2:  800 / 500 100 FS on 1:45, swim 1:30 200 FS on 3:30, swim <3:05 6 x 100 FS on 1:45, desc 1-6 from 1:30 50 easy 4 x 100 BK on 2:00, … Continue reading →

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Nationals – Specifics Phase – WK 7/12 – Monday

Posted on 2020-03-02 by Don

Borden Noon Warm Up:  500 Recovery:  400 200 BK Fins on 30 200 FS Fins on 30 EN-1/2:  2400 5 x 100 on 1:50 100 BK 5 x 100 FS on 1:45 100 BK 5 x 100 on 1:40 (Sprinters … Continue reading →

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