Snow shoe December 6

Anybody interested?  7:00pm?  Please comment below so that I know who is interested.

Nicole

Saturday am Run

Anyone interested in Saturday Dec 3 please meet at the Annex Park Entrance at 9:30am.  See you then.

Nicole

thursday morning run

A noon run was originally scheduled for thursdays....how about 9:15 am for tomorrow instead?!
Anyone interested meet behind Extra Foods/Maiden lake in the morning..I'm thinking Old Stumpy and a loop of town.

Snow shoe Tuesday Nov 29

Anybody interested in snow shoeing tomorrow night?  Please meet at the entrance to Old Stumpy(by New Horizon housing) at 7:00.  Snow shoe up Sidewinder to the four corners and down Oh Dear out back to Old Stumpy and back to where you started.  I will not be joining you this week as I have other plans (wings and beer...tee hee!).  Enjoy yourselves and I'll join you next week. 


Nicole

Spin tonight 7:30. Don't forget to reserve your bike!!

Have A Great Season!

Hi everyone!

Just wanted to wish you all the best with training. I miss coaching the swimmers already, but you're in great hands with Marty, who taught me everything I know about swimming, including the idea that pain is just weakness leaving your body.

Hope to be huffing and puffing alongside you at some of the practices this year.

Cheers,

Heather

Swim Workout - Fri Nov 25, 2011

Warmup

2 x 100 (10 R)
4 x 50 (10 R)

DPS

8 x 25 @ 45

Drill

4 x 50 1-arm fr
1 x 100 3-3-3 drill (3 strokes left arm, 3 strokes right arm, 3 strokes full stroke, repeat)

Set #1

[50 scull (no rest), 100 pull (10R), 100 swim (10R)] x 4

Set #2

4 x 100 @ pace time (allowing for approximately 10 sec R going at a good clip)

Cool

(50 drill, 50 swim) x 2 (10 R)