Last week's swim workout (Fri Nov 18, 2011)

Warmup

25/50/75/100/75/50/25 (10 sec R)

DPS (distance per stroke, or stroke count drill)

8 x 25 @ 1:00

Drill Set

4 x 50 catch up free (10 R)

Set #1

200 swim (10 R after each distance)
50 pull / 150 swim
100 pull / 100 swim
150 pull / 50 swim
200 pull

Set #2

10 x 50 @ pace time

Cool Down

200 choice easy

Total: 2500 m

Group run saturday am

Anyone interested in a group run tomorrow am, please meet at 9:30 am at the entrance to Old Stumpy by the New Horizon houses. Remember to wear your studded shoes or yak tracks. We will try running up Old Stumpy and out Coal Discovery to a half way point and running back to our starting point. We could meet for coffee afterwards at Mug Shots if people are interested. I have posted on the Fernie Trail Running group (Facebook) to see if other Fernie runners are interested in joining us.
See you then,

Nicole

Friday am swim

See you at 6:30! I am certain that Marty has another fun filled workout for us.

Anyone interested in a Saturday am run?

Don't forget to sign up for Monday night spin if you are interested.

Nicole

Tuesday evening snow shoe

Due to the power outage and the inclement weather (rainfall warning :( we will not be snow shoeing tonight. Check the blog next Tuesday for our new time and place to meet . It seemed that 7pm was a more reasonable time to meet, so that will be our usual time.

Nicole

FEAT Spin Class Nov 28, 2011-Jan 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 November 28, 2011
http://www.doodle.com/py294rgih4qy367n

Monday December 5, 2011
http://www.doodle.com/c8wcftz7yaahav29

Monday December 12, 2011
http://www.doodle.com/pwzcqiqgp5npw42e

Monday December 19, 2011
http://www.doodle.com/km2c7tftng59dxr8

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

Swim Workout May 13, 2011

UPCOMING EVENTS

• FEAT Mock Triathlon Friday May 20, 6:30am, rain or shine. Cath Liversidge to give a 10min talk on transitions before the race.
• Multisport Smorgasbord Sunday May 22 at Surveyor's Lake, 10:30am. Cath will be hosting these from time to time, and invites you to swim and/or bike and/or run with a group of other like-minded sickos.
• Elkford Triathlon, June 5, 2011
• Wasa Lake Triathlon, June 11, 2011

AND NOW FOR THE SWIM WORKOUT...

Warmup
50fr/50K/50p/50dr (10sec rest between 50s)
drill should be the "chest down" drill

Main
4 x 400m with travelling fast 100m (i.e. on the first 400, the first 100 is fast, rest med, etc.)
10sec rest between 400s
4 x Hungarian (25Kfast/25fr fast/25fr ez, no rest - the ez free is your rest!)

Cooldown
100 not fr

Total: 2200m

Swim Workout May 6, 2011

One mother of a workout for Mother's Day

Warmup
4 x 100 fr with travelling fast 25m
2 x 100 breathe 1-3-5-7
(10 sec rest btw 100s)

50fr fast - time 1
1min rest
50 fr fast - time 2

Main
10 x 100m on (time 1 + time 2 + 10sec) with fins
100 not fr

Cooldown
10 x 25m on :45 golf
100 not fr

Total: 2150m

***Mock race is in 2 weeks, May 20, 2011***