Swim Workout - Friday January 27

Warmup:

8 x 75 choice swim w/ 10 sec Rest

3 x 50 swim w/ 10 sec rest - descend 1 (slow) to 3 (fast)

4 x 25 @ 45 DPS (Stroke Count)

Main Set:

25/50/75/100/125/150/175/200/175/150/125/100/75/50/25

10 sec Rest after each distance

*odd distances are pull

**swim second half of set faster than first half

Cool Down:

200 (50 kick, 50 swim)

Total:

2650 meters

Saturday am run

Anybody interested please meet at the entrance to the Annex Park at 9:30 am

Nicole

Saturday am snow shoe

Anybody interested, please meet at the entrance to the Fernie Provincial Park at 9:30 am.  Hopefully we will climb up Stove trail and come down Dem Bones.

Nicole

Friday January 20th swim practice

Warmup:

4 x 100 swim w/ 10 sec R

4 x 50 build w/ 10 sec R (build means start each 50 slow and then build your speed throughout the 50)

DPS:

4 x 25 @ 50 sec (count your strokes)

Drill:

4 x 50 drill w/ 10 sec R

1 - head up fr

2 - 1-arm fr

3 - finger drag drill

4 - pull

Pace Set:

8 x 100 @ pace time*

Set your pace time so that you can finish the set and get 5 to 15 seconds rest after each 100. This is the hard effort set.

Pull Set:

6 x 100 pull w/ 10 sec R

Cool Down:

200 easy (50 kick/50 swim)

Total: 2500 meters

FEAT Spin Class February 2012

Spin class sign up for February 2012

Monday February 6, 2012 7:30 pm
http://www.doodle.com/araifpum9utr9cse

Monday February 13, 2012 7:30 pm
http://www.doodle.com/6y73wcb85fwtiwyu

Monday February 20, 2012 7:30 pm
http://www.doodle.com/ngc3wkh3aitcz2u3

Monday February 27, 2012 7:30 pm
http://www.doodle.com/25bacgsa8q2kfhzb

Nicole

Saturday Jan 14th run

Anyone interested please meet at the entrance to the Fernie Provincial Park at 9:30am.  We will be running up Hedonism as a trial run of the Tears and Gears Wheezer, Feb 4.  Bring your snow shoes in case the snow hasn't been packed down.  See you then.

Nicole

Run Saturday Jan 7th

Anyone interested, please meet at the Annex Park 9:30 am.

Nicole

Spin Classes January 2012

Here are the links to reserve your bike for spin classes from Nov 28, 2011 to January 30, 2012
To open them, highlight the link, right click and Open Link in New Tab

Monday January 2, 2012
http://www.doodle.com/nzcbk5b5kfcuxkqw

Monday January 9, 2012
http://www.doodle.com/a2iqmw7tegnm48kq

Monday January 16, 2012
http://www.doodle.com/3r3eeyhupt56vscx

Monday January 23, 2012
http://www.doodle.com/c5i8p6fvgvzdmsyv

Monday January 30, 2012
http://www.doodle.com/ene6vqnheqaft8iw

New Year Swim Practices

Happy New Years everyone!

I will be away for the first part of January so the first coached practice will be on Friday January 20th.

Hopefully everyone managed to not overdo it over the holidays. But if you did, here are a couple of sets to get you burning those calories up. Use these as a main set in your workout. Combine them with a warmup, drill set and a pull or kick set to make a complete workout.

Angie's Revenge:

10 x 100 fr @ challenging pace time

The Broken Mile:

Swim 11 lengths, take 10 seconds rest,

Swim 10 lengths, take 10 seconds rest,

Swim 9 lengths ...

Etc, etc ... until you get down to 1 length at which point the set is done and you have swum 1650 meters, or 1 mile.

The Eight Steps to Swimming Nirvana:

1 x 200

2 x 175

3 x 150

4 x 125

5 x 100

6 x 75

7 x 50

8 x 25

This is a 3000 meter set that can be swum as a whole workout. Mix in some drills, kicking and pulling for some of the distances.

That's it - get at 'er!

See you on the 20th.

Marty

Swim Workout for Friday Dec 23rd

Warmup:

4 x 100 swim (10 sec R)

4 x 50 @ 1:00 descend 1 (slow) to 4 (fast)

4 x 25 @ 45 DPS drill

Drill Set:

(100 touch-touch fr drill, 10 sec R, 100 pull, 10 sec R) x 3

Pace set:

(5 x 100 swim @ pace time) x 2 with 1 min R after first time through.

Cool Down:

100 kk 10 sec R

100 pull 10 sec R

100 swim 10 sec R

Total: 2600 meters