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.
Wednesday, November 30, 2011
Monday, November 28, 2011
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
Nicole
Friday, November 25, 2011
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
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)
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)
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
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
See you then,
Nicole
Subscribe to:
Posts (Atom)