Monthly Archives: June 2022

Borden Noon – An A.K. Session 200 warm-up 4×50 kick descend 1-4 @ 20s rest 6×75 as 1 25kick/50swim build ALT 1 25drill/50 swim build @ 20-30s rest   6×100 with paddles @ 30-40s rest 1 paddles only DPS 1 … Continue reading →

Recovery session

Borden Noon – an A.K. Session 200 swim 100 kick 4×100 as 25drill/50swim/25fast @ 30s rest 6×50 DPS with paddles @ 1:10 -Desc. 1-3, 4-6   10×100 @ goal race pace + 20s –        Goal is to hold exact goal … Continue reading →

T & C Swim Camp Day 10  

T & C Swim Camp Day 9                    

200 swim warm-up 6×50 Drill –        2 as RAP/LAP –        2 as glide drill –        2 as scull to 3 full strokes   4×50 DPS @ 30s rest 200 swim strong @ 45s rest 3×100 DPS @ 30s rest 200 … Continue reading →

An A.K. Session 200 swim 100 kick 6×75 as 50 drill/25 swim @ 1:30 –        Descend swim 1-6 4×50 DPS with paddles @ 1:10 4×25 head up swim @ 45s 50 easy   Main 2 rounds: 10 x 75 holding … Continue reading →

Warm Up:  600 600 FS/BK Fins Mix EN-1/Kick: 1900 / 500 200 BK on 20+ sec rest 200 FS on 20+ sec rest 6 x 50 Fin Kick on 1:00 3x FS, 3x BK 200 FS Pull on 20+ sec … Continue reading →

50 Free –  31.00 for 6th                       400 Free – 5:26.71 for Gold and a new PB                       100 Free … Continue reading →

200 Free – 2:32.51 for Silver                         50 Back – 36.24 for Bronze                 1500 FS – 21:48.22 for Gold and a new … Continue reading →

MSO Provincials – 1 Day Out Pure Recovery Swim – Warm-up, Swim-down + some pacing

MSO Provincials – 2 Days Out An A.K. Session 200 warm-up 4×50 kick descending 1-4 @ 30s rest 4×75 as 25 DPS/50 swim build @ 30s rest   4×100 @ 1:50/2:00/2:10 –          Desc. 1-4   Banjo Billy 200’s 1 x … Continue reading →

MSO Provincials – 3 Days Out Recovery Swim – an A.K. Sesion 200 swim warm-up 4 x 50 kick descending 1-4 @ 30s rest 6 x 50 drill choice @ 1:20 4 x 25 scull @ 20-30s rest   Paddles … Continue reading →

MSO Provincials – 4 Days Out An A.K. Session Warm Up / Pre Sets: 200 swim warm-up 100 kick 4 x 50 swim sighting @ 1:15 – Head up breath every 4-5 strokes ***  8 x 50 swim @    … Continue reading →

MSO Provincials – 5 Days Out An old A.K. Session 300-200-100 swim-kick-drill 6 x 50 1 drill / 1 kick build @ 1:30 8 x 50 on 1:00, Desc by 1 sec in pairs   10 x 100 @ goal … Continue reading →

MSO Provincials 6 Days Out Recovery – Keep Moving Session – 1Hr Warm Up:  600 600 Fins Swim FS-BK mix EN-1 / Kick: 650 / 1550 8 x 50 Fin Kick – FS on on 1:00, BK on 55 100 … Continue reading →

Borden Noon – an A.K. Session 200 choice 100 kick 100 swim build   4×50 drill 4×50 swim at 15s rest –        Build 1-4 4×50 kick as 25 fast/25 easy 8×50 DPS with paddles @ 30s rest 2×100 DPS no … Continue reading →