This is the 2nd of 3 workouts that will be big volume. After this training cycle, we'll be focusing more on race prep, speed and pacing.
Warmup
4 x 100 as:
1. 25a/50fr/25a
2. 50b/50fr
3. 25fr/50c/25fr
4. 50fr/50d
where a, b, c, d are all choice, but make 4 different choices (e.g. kick, drill, backstroke, etc.)
Main
4 x 100 on 1:45/2:00/2:15
2 x 100ez
4 x 100 on 1:40/1:55/2:10
2 x 100ez
4 x 100 on 1;50/2:05/2:20
Cooldown
10 x 25 golf
100 not free
50K
Total: 2400m
Friday, April 8, 2011
Monday, April 4, 2011
Fernie Kids Triathlon Sep 10th 2011
This is the date for the inaugral Fernie KIDS Triathlon being organised by the club and Pepper Couelle-Sterling.
We will be creating a dedicated website soon but please mark the date in your diaries as we will be needing around 40 volunteers to get this Tri BC-sanctioned event going.
It is the Saturday on the same weekend as the Tears and Gears race and so there will be a race for all the family!!
Brief Overview....
Age groups from under 5s, 6-7, 8-9, 10-11, 12-14, 15-16.
Please email john@impronta.ca or Scott Dressler (Race Director): Scott.Dressler@teck.com if you wish to know more or volunteer.
Regards
John
We will be creating a dedicated website soon but please mark the date in your diaries as we will be needing around 40 volunteers to get this Tri BC-sanctioned event going.
It is the Saturday on the same weekend as the Tears and Gears race and so there will be a race for all the family!!
Brief Overview....
Age groups from under 5s, 6-7, 8-9, 10-11, 12-14, 15-16.
- Pool Swim from one length to 20 lengths.
- Run route (from 100 metres to 3.5km along the Coal discovery trail)
- Bike (from 300metres to 10km) up Coal Creek (mountain bikes only).
Please email john@impronta.ca or Scott Dressler (Race Director): Scott.Dressler@teck.com if you wish to know more or volunteer.
Regards
John
Spin Classes April 2011
Spin April 4th 7.30 pm
http://doodle.com/9kzmwivwm75ummac
Spin Wed 6th Apr 7.30pm
http://doodle.com/ana7bxms97f2gwrg
Spin Mon 11th Apr 7.30 pm
http://doodle.com/kf6vtwmh3pdx4zfh
Spin Wed 13th Apr 7.30pm"
http://doodle.com/twenb8c7q9pkpwdz
Spin Mon 18th Apr 7.30pm"
http://doodle.com/f67q3xpvwfmd3qzw
Spin Wed 20th Apr 7.30pm"
http://doodle.com/r5iv8qpkii9rw5pm
"Spin Mon 25th Apr 7.30"
http://doodle.com/58qtv6dprne9q4r3
"Spin Wed 27th Apr 7.30pm"
Friday, April 1, 2011
Pity the Fool, April 1 2011
Not Hard, Just Long...
If I'm not mistaken, today's workout is the longest yet in FEAT history. For their efforts, swimmers today got a Tim Horton's danish (that, and the fact that I didn't bake the cake promised from last week).
Warmup
100 choice
Pre-Set
4 x 75 Hungarian (25K fast/25fr fast/25fr ez)
Main
3 x 300 as:
1. 1st 100 fast, remainder med
2. 2nd 100 " "
3. 3rd 100 " "
4 x 200 as:
1. 1st 50 hard, remainder med
2. 2nd 50 " "
3. 3rd 50 " "
4. 4th 50 " "
4 x 100 as:
1. 1st 25 hard, remainder ez
2. 2nd " "
3. 3rd " "
4. 4th " "
Cooldown
50 not free
Total: 2550m!!
If I'm not mistaken, today's workout is the longest yet in FEAT history. For their efforts, swimmers today got a Tim Horton's danish (that, and the fact that I didn't bake the cake promised from last week).
Warmup
100 choice
Pre-Set
4 x 75 Hungarian (25K fast/25fr fast/25fr ez)
Main
3 x 300 as:
1. 1st 100 fast, remainder med
2. 2nd 100 " "
3. 3rd 100 " "
4 x 200 as:
1. 1st 50 hard, remainder med
2. 2nd 50 " "
3. 3rd 50 " "
4. 4th 50 " "
4 x 100 as:
1. 1st 25 hard, remainder ez
2. 2nd " "
3. 3rd " "
4. 4th " "
Cooldown
50 not free
Total: 2550m!!
Sunday, March 27, 2011
Swim Workout March 25, 2011
Let Them Eat Cake...
I promised a piece of chocolate cake at practice to the person who was able to keep their distances the most even in the two 10min swims of this practice. Turns out that pretty much everyone present managed to pull that off. So I ate the piece of cake and will bake a whole one for the swimmers instead.
Warmup
6 x 50 as: 1. finger drag STRETCH 2. paddles 3. free 4. extra wide catch 5. kick 6bts every 3 str
6. build
Main
10min swim - note distance
100 not fr
2 x 100 breathe every 3 str
10 x 25 golf, breathing every 3 str
10min swim
Cooldown
100 not fr
100 kick
100 of favourite from warmup
Total: approx 2100m, allowing for 500m swim in each 10min section
I promised a piece of chocolate cake at practice to the person who was able to keep their distances the most even in the two 10min swims of this practice. Turns out that pretty much everyone present managed to pull that off. So I ate the piece of cake and will bake a whole one for the swimmers instead.
Warmup
6 x 50 as: 1. finger drag STRETCH 2. paddles 3. free 4. extra wide catch 5. kick 6bts every 3 str
6. build
Main
10min swim - note distance
100 not fr
2 x 100 breathe every 3 str
10 x 25 golf, breathing every 3 str
10min swim
Cooldown
100 not fr
100 kick
100 of favourite from warmup
Total: approx 2100m, allowing for 500m swim in each 10min section
Friday, March 18, 2011
Swim Workout March 18, 2011
They should think about refilling the pool with coffee...
There are some loose tiles in the pool and the talk is that it'll have to be emptied for the Aquatic Centre to re-do the tiling. Maybe if they filled the pool back up with coffee, the smell of it would bring out the superhero in all of us...
Warmup
50 shoulder-to-ear/50fr x 2
2 x 100 with 10 pull ups each visit to deep end
Main
10 x 100fr on 1:45/1:55/2:05/2:10/2:30
100 not fr
400 drafting
Cooldown
10 x 25 golf on :45 or 1:00
100 kick on side
Total: 2250m
There are some loose tiles in the pool and the talk is that it'll have to be emptied for the Aquatic Centre to re-do the tiling. Maybe if they filled the pool back up with coffee, the smell of it would bring out the superhero in all of us...
Warmup
50 shoulder-to-ear/50fr x 2
2 x 100 with 10 pull ups each visit to deep end
Main
10 x 100fr on 1:45/1:55/2:05/2:10/2:30
100 not fr
400 drafting
Cooldown
10 x 25 golf on :45 or 1:00
100 kick on side
Total: 2250m
Friday, March 11, 2011
Swim Workout March 11, 2011
All Fired Up after Video Watching
Is watching yourself swim as bad as your coach listening to a recording of her own voice? At least all the swimmers have some technique drills they can work on...
Warmup:
200 dolphin kick with fins - 2 legged
200 dolphin kick alternating single leg (with fins)
100 flutter kick on side with fins
**ideal flutter kick should be an alternating single leg dolphin kick
Drill:
50 shoulder-to-ear/50fr x 2
50 flutter board hug + side roll (alternating) / 50fr
2 x 100 free with 10 pull ups each time you reach the deep end
Main:
800 free for time
100 not free
Times:
Brendan 12:19
Todd 13:06
Paul 13:35
Holly 14:48
Laurie 15:05
Cooldown:
10 x 25 on :45 descending (stroke count + time)
Total: 2150m
**Speak to Holly if you didn't see your swim video footage and would like to**
Is watching yourself swim as bad as your coach listening to a recording of her own voice? At least all the swimmers have some technique drills they can work on...
Warmup:
200 dolphin kick with fins - 2 legged
200 dolphin kick alternating single leg (with fins)
100 flutter kick on side with fins
**ideal flutter kick should be an alternating single leg dolphin kick
Drill:
50 shoulder-to-ear/50fr x 2
50 flutter board hug + side roll (alternating) / 50fr
2 x 100 free with 10 pull ups each time you reach the deep end
Main:
800 free for time
100 not free
Times:
Brendan 12:19
Todd 13:06
Paul 13:35
Holly 14:48
Laurie 15:05
Cooldown:
10 x 25 on :45 descending (stroke count + time)
Total: 2150m
**Speak to Holly if you didn't see your swim video footage and would like to**
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