Swim Workout - Friday March 9

Warmup:

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

DPS:

8 x 25 @ 1:00 breathing every 3strokes on 1st and 5th, every 5 strokes on 2nd and 6th, every 7 strokes on 3rd and 7th and every 9 strokes on 4th and 8th.

Pre-Set:

4 x 100 @ pace time (descend 1 to 4)

Main Set:

n x 50 @ 1:01 (see Feb 10th workout for explanation on this set)

Pull Set:

50/100/150/200/150/100/50 (10 sec R) 50s and 150s are swim, 100s and 200s are pull

Total: 1900 (plus n x50) meters

Swim Workout - Friday March 2

Warm Up:

(50 swim, 50 kick) x 6

Drill:

200 1-arm fr

DPS:

8 x 25 @ 45 sec. (Descend 1 to 8)

Pre Set:

4 x 50 @ 1:00 (descend 1 to 4)

Pace Set:

10 x 100 @ pace time

Pull Set:

300 pull (building from slow to fast) 10 sec R

200 pull (build) 10 sec R

100 pull (build)

Cool Down:

100 easy swim

Total: 2850 meters

April links for FEAT spin class

Monday April 2, 2012 7:30 pm
http://www.doodle.com/mxkk98cnzzh2duu5

Monday April 9, 2012 7:30 pm
http://www.doodle.com/m26823ai9mnmp548

Monday April 16, 2012 7:30 pm
http://www.doodle.com/6ddgrgxced7s5mi7

Monday April 23, 2012 7:30 pm
http://www.doodle.com/t6yf4qa579umvap9

Monday April 30, 2012 7:30 pm
http://www.doodle.com/8vidrwhacb6vbtrr

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