Monthly Archives: September 2022

Practice Cancelled – Borden Closed for Truth and Reconciliation Day Bay Swim – see Below Borden Noon – an A.K. Session 200 warm-up 4 x 50 drill choice @ 1:00 4 x 75 kick @ 1:30 4 x 100 pull … Continue reading →

Borden Noon – an A.K. Session 500 skips by 100 (SKIPS – 100 each of Swim, Kick, IM (not FS), Pull, Swim) 4 x 200 as 50 drill-50 kick-100 swim build @ 3:30  (<too short – go for 20 sec) … Continue reading →

Borden Noon Warm Up: 1000 easy mix TEST SET:  1500 15 x 100 FS on 2:00, BEST AVG … missed button press on #12, did 16 but got the time for #12Actual: 1:26  1:25  1:24  1:24  1:25 1:24  1:25  1:25  … Continue reading →

Borden Noon – an A.K. Session 500 warm-up as 4 x (100 swim/25 drill) 5 x 100 as (25 kick – 50 drill – 25 swim build) @ 2:00/2:15   2 Rounds (all at 15sec rest between): 50 kick 50 … Continue reading →

Borden Noon – Recovery Session Warm Up: 700 600 FS/BK mix EN-1 / Kick: 2000 3 x 100 BK Fins/Paddles on 2:00 4 x 50 BK Fin Kick on 1:00 3 x 100 BK on 2:00 50 easy 3 x … Continue reading →

Borden Noon – an A.K. Session 300 warm-up 6×50 drill/swim @ 20s rest   8×50 as 50 pull/50 – scull/pull by 25 –          Don = backstroke 8×100 with fins @ 1:45/2:00 1 as 25 kick / 75 swim 1 as … Continue reading →

Borden Noon – and A.K. Session 300 warm-up as 75m free/25m not free 4 x 50 side kick with fins @ 20s rest 4×100 breath control as: Breathing ever 3 Breathing every 5 Breathing every 7 3-2-2-3 8 x 50 … Continue reading →

Borden Noon Warm Up: 1000 easy mix  TEST SET:  1500 15 x 100 FS on 2:00, BEST AVG 1:28  1:27  1:26  1:26  1:25 1:25  1:25  1:25  1:25  1:24 1:25  1:24  1:24  1:24  1:23  200 Easy LAP:  200 4 x (25 … Continue reading →

Borden Noon – an A.K. Session 400 swim warm-up 200 kick 100 build   6 x 50 drill @ 1:00 4 x 100 with fins as 50 side kick/50 swim –          Don no fins, backstroke kick + swim 2x 50 … Continue reading →

Rest Day – bay too rough – pool closed

Wasaga Beach OW – 3580m – Fast with wind/swell, slow against 1:51/100m

Wasaga Beach OW 3612m @ 1:56/100

Wasaga OW – Recovery 2472m @ 1:53/100

Borden – AK Session 100 swim/100 kick warm up 8 x 50 drill as 1 fists/1 DPS @ 20s rest 4 x 50 single arm @ 20s rest   8 x 100 swim odd @ 1:45 fast underwater kicks off … Continue reading →

Rest Recovery Day first non-swim day since 22-AUG

Borden – AK and Test Set Session 300 as 75swim/25 kick 2 rounds: 100 drill choice @ 10s rest 100 kick build @ 20s rest 100 swim ‘perfect’ @ 20s rest 50 easy @ 30s rest   2 rounds (round … Continue reading →

Borden Noon Recovery Swim from 5k Welland Race 3000m Mix

22C water, 19C air, rain, calm 1:21:25 and 1:38/100 Pace for 7th Overall, 2nd in Men 55-59