Monthly Archives: October 2022

Borden Noon Holiday Swim Warm Up:  1100 600 FS/BK Mix 200 kick as 2×50 and 1×100 50 easy 200 FS Pull – Paddles 50 easy Main Set – Double Up 400’s  1900m 8 x 50 FS on 1:00, swim 41-42 … Continue reading →

Borden Noon – an A.K. Session 6 × 100 alternating swim/kick @ 30s rest   6 × 25 fists closed drill @ 10 rest 6 × 50 25 head touch drill/25 swim @ 20 rest 6 × 75 RAP/LAP/Glide by … Continue reading →

Borden Noon – an A.K. Session 200 warm-up 4 x 75 50 drill/25 swim @ 30s rest 3 x 100 @ 20s rest descending 1-3 4 x 50 @ pace @ 1:10 –          Get the feel of your pacing for … Continue reading →

Borden Noon Warm Up: 1000 easy mix TEST SET:  1500 15 x 100 FS on 2:00, BEST AVG 1:23  1:21  1:21  1:22  1:22 1:21  1:21  1:21  1:22  1:21 1:21  1:21  1:21  1:22  1:19 200 Easy LAP:  200 4 x (25 … Continue reading →

Borden Noon – an A.K. Session 5 x 100 warm-up (1 swim/1 kick/1 pull/2 choice) @ 30s rest 200 Drill/swim by 25 4 x 200 pull with paddles breathing every 5 @ 3:45/4:00/4:20   2 rounds: 6 x 50 free … Continue reading →

Borden Noon – Super Cold – 75F pool! Used thin sleeveless wetsuit Warm Up: 600 600 FS/BK mix EN-1 / Kick: 2350 4 x 50 BK on 1:05 3 x 100 BK on 2:00 50 easy 6 x 50 FS … Continue reading →

Rest Day

Georgian Bay Recovery Swim: