Saturday Mar 31st am run

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

Nicole

Saturday March 17 am run

Lori will host anyone interested in running Saturday am. Please meet her at 9:30 at the Annex Park Entrance.  Have a great run!

Nicole

FEAT Spin Class March links

Monday March 5, 2012 7:30 pm
http://www.doodle.com/d4csri2tnbgnuc4x

Monday March 12, 2012  7:30 pm
http://www.doodle.com/334k7wqr47cdg387

Monday March 19, 2012  7:30 pm
http://www.doodle.com/rvwa49cf7a66w9ak

Monday March 26, 2012  7:30 pm
http://www.doodle.com/zqcxmtk4wrp7g39w

Saturday Mar 3 am run

How's 10am at the Annex Park entrance?  See you then....

Nicole

Leap year day run

Anybody interested, please meet again at my place 8:45 am   1392-11th Ave

Nicole

Swim Workout - Friday Febraury 24th

Warmup:

50/100/150/200/150/100/50 (10 sec rest, start slow finish set fast)

DPS:

8 x 25 @ 45 descend 1 (slowest) to 8 (fastest)

Main Set:

3 x 100 @ (pace-5)*

200 easy pull (15 sec rest)

• Repeat three times in a row with no extra rest between repeats.
• Don't take extra rest after your third 100, leave on your pace time and go right into the pull.
• *(pace-5) is your usual pace time for 100s less five seconds (i.e. if you usually swim 100s on a 1:30 pace time, do this set on 1:25).

Cool Down:

200 easy

Total: 2700 m

Swim Workout - Friday Febraury 17th

Warmup:

200 swim

2 x 100 choice

4 x 50 swim descend 1 (slowest) to 4 (fastest) (10 sec Rest)

DPS:

4 x 25 @ 45 sec

Pull Set:

(50 scull / 100 pull / 100 swim) x 3 (no rest)

Pace Set:

6 x 100 @ pace

200 pull (30 sec Rest)

4 x 100 @ pace

Cool:

100 easy

Total Distance: 2650 m.