Fun Speed Training for the Whole Family

The Fernie Nordic Society is hosting a xc ski race on March 12th at the Fernie Golf Course. There are skate and classic options, as well as options to do 2K, 4K or 6K of racing. There's a children's race too, so it's promising to be a fun family event and a good way to get the diesel out of everyone's legs.

Cross country skiers and triathletes have a long, proud and fun association with each other, so consider supporting this cool event in its first year.

For more information, head here.

Swim Workout March 4, 2011

Reminder: Swim Video Viewing on Thursday March 10th at Dann and Nicole's!

Warmup:
(50 arm-to-opposite-hip drill/50fr) x 3

Main:
4 x 100fr on 1:55/2:10/2:25
100 not fr
3 x 100fr on 1:40/1:55/2:10
100 not fr
2 x 100fr on 1:30/1:45/2:00
100 not fr
100 ALL OUT!
100 not fr
50 ALL OUT!

Cooldown:
50 scull
100 kick
150 choice

Total: 2050m

Swim Workout Feb 25, 2011

(at 6:30 in the morning I'd rather be swimming than working; hope you all had a good one!)
Warmup:
10x25fr on :45 - decrease (stroke count + time)

Pre-Set:
800m drafting **also, look up every 10 strokes

Main:
400m build - note your time
10 sec rest ONLY
400m - swim this in less time than 400m build

Cooldown:
200 not free (mix it up if you like)
100m free drill as: swim 3 strokes, then pause on one side to kick for 6 beats, repeat.

Total: 2150m

Swim Workout Feb 18, 2011

Technique: Keeping stable between shoulders and hips; getting onto your side

Warmup:
50K with board - 3/5 beats per side; 50fr
50 catch-up with board and pull buoy; 50fr
50 catch-up with board and kicking 3/5 beats per side; 50fr

Main:
10 x 100fr on 1:30/1:45/2:00 with fins
5 x 100fr on 1:45/2:00/2:15 no fins

Recovery:
50 not free #1
50 not free #2

Drill:
kickboard under tummy
hug one arm around underside of kickboard; roll onto that side as you raise the opposite arm, buttock and heel
repeat on other side
- -> the idea is to get comfortable with going right onto your side and evaluating whether you're balanced <- -

Total: 2000m

February 11 Swim Workout - Video

Thanks to Holly for the camera and all who came out. Let's set up a time to review the footage!

Warmup:
10 x 25m "golf" on :45 (add stroke count + time, aim to decrease score each 25)

Main:
400 ez - note time
100 not free
400 build - note time
100 not free
400 at race pace for 1500m - note time
100 not free
(compare your times for 400m; notice that possibly what felt easy in the first 400 is not that different from the last one that felt hard!)

Relay:
4 x 50m as: scull, head-up free, kick, pull

Cooldown:
do the other 3 x 50 that you did not do in relay

Total: 2000m

Spin Classes Feb and March 2011

Mon 7^th Feb

http://www.doodle.com/dfxkfqr8ews6i8d5

Wed 9^th Feb

http://www.doodle.com/vynvp6ie4fpk7h6x

Mon 14^th Feb

http://www.doodle.com/b8h8hr9qw6kihwi5

Wed 16th Feb

http://www.doodle.com/59i4rtvtw3f2xqu9

Mon 21^st Feb

http://www.doodle.com/yvm5ag6bvmkdsh67

Wed 23^rd Feb

http://www.doodle.com/e9svrnhdn3vrwvgr

Mon 28^th Feb

http://www.doodle.com/vks62wtgnbrv53gh

Wed 2^nd Mar

http://www.doodle.com/za36n776tmpbfmn8

Mon 7^th Mar

http://www.doodle.com/wexhg92q8zvx6na8

Wed 9^th Mar

http://www.doodle.com/qfae6mc4v2zgywsd

Mon 14^th Mar

http://www.doodle.com/encz2y4ciezx9ewg

Wed 16^th Mar

http://www.doodle.com/r7r64dd52b5iucvc

Mon 21^st Mar

http://www.doodle.com/vaqxvk82ggqns4ea

Wed 23^rd Mar

http://www.doodle.com/nd784cd9suqtundu

Mon 28^th Mar

http://www.doodle.com/tvt6aeqm37k2p5sm

Wed 30^Th Mar

http://www.doodle.com/gw49tdaccvynvgg4

Swim Workout Feb 4, 2011 - Med

Next week, in lieu of an otherwise hard practise, I will be videotaping. Outrageous swimwear welcome.

Warmup:
300pull
200drill (choice)
100fr

Stroke Count:
10 x 25m on :45 - note stroke count + time
decrease your score each 25, just like golf

Main:
5 x 100m on 1:30/1:45/2:00 (race pace + rest)
2 x 100m ez (optional pull)
5 x 100m on 1:45/2:00/2:15 (fast + more rest)

Cooldown:
75 not fr/50pull/25scull

Total: 2200m