Swim Workout - Friday January 27

Warmup:

8 x 75 choice swim w/ 10 sec Rest

3 x 50 swim w/ 10 sec rest - descend 1 (slow) to 3 (fast)

4 x 25 @ 45 DPS (Stroke Count)

Main Set:

25/50/75/100/125/150/175/200/175/150/125/100/75/50/25

10 sec Rest after each distance

*odd distances are pull

**swim second half of set faster than first half

Cool Down:

200 (50 kick, 50 swim)

Total:

2650 meters

Saturday am run

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

Nicole

Saturday am snow shoe

Anybody interested, please meet at the entrance to the Fernie Provincial Park at 9:30 am.  Hopefully we will climb up Stove trail and come down Dem Bones.

Nicole

Friday January 20th swim practice

Warmup:

4 x 100 swim w/ 10 sec R

4 x 50 build w/ 10 sec R (build means start each 50 slow and then build your speed throughout the 50)

DPS:

4 x 25 @ 50 sec (count your strokes)

Drill:

4 x 50 drill w/ 10 sec R

1 - head up fr

2 - 1-arm fr

3 - finger drag drill

4 - pull

Pace Set:

8 x 100 @ pace time*

Set your pace time so that you can finish the set and get 5 to 15 seconds rest after each 100. This is the hard effort set.

Pull Set:

6 x 100 pull w/ 10 sec R

Cool Down:

200 easy (50 kick/50 swim)

Total: 2500 meters

FEAT Spin Class February 2012

Spin class sign up for February 2012

Monday February 6, 2012 7:30 pm
http://www.doodle.com/araifpum9utr9cse

Monday February 13, 2012 7:30 pm
http://www.doodle.com/6y73wcb85fwtiwyu

Monday February 20, 2012 7:30 pm
http://www.doodle.com/ngc3wkh3aitcz2u3

Monday February 27, 2012 7:30 pm
http://www.doodle.com/25bacgsa8q2kfhzb

Nicole

Saturday Jan 14th run

Anyone interested please meet at the entrance to the Fernie Provincial Park at 9:30am.  We will be running up Hedonism as a trial run of the Tears and Gears Wheezer, Feb 4.  Bring your snow shoes in case the snow hasn't been packed down.  See you then.

Nicole

Run Saturday Jan 7th

Anyone interested, please meet at the Annex Park 9:30 am.

Nicole