Anybody interested in running with the running club from Essential Yoga, please join us at the Essential Yoga studio at 9am tomorrow morning (April 21). All levels welcome. A yoga class is available afterwards or perhaps coffee at Freshies/Mugshots. See you then!!
Nicole
Friday, April 20, 2012
Friday, April 6, 2012
Swim Workout - Friday March 30
Warm up:
3 x 200 swim 10 sec R (descend 1 to 3)
DPS:
4 x 25 @ 1:00
Pull set:
50/100/150/200/150/100/50 (10 sec R) 50s and 150s are swim, 100s and 200s are pull
Pace set:
12 x 100 @ pace
Cool:
300 easy
Total: 3000 meters
Swim Workout - Friday March 23
Warm up:
200, 150, 100, 50 (10 sec R)
DPS:
4 x 25 @ 1:00 (descend 1 to 4)
Drill Set:
(100 1-arm fr, 100 catch-up fr) x 2
Main Set:
(4 x 100 @ pace time, 200 pull) x 3
Cool down:
200 easy
Total: 3000 meters
Swim Workout - Friday March 16
Warm up:
400 choice swim
DPS:
8 x 25 @ 1:00 (descend 1 to 8)
Drill set:
50 head up fr
50 1-arm fr
50 finger drag drill
50 fr pull
Main Set:
4 x 50 @ pace time
3 x 100 @ pace time
2 x 200 @ pace time
3x 100 @ pace time
4 x 50 @ pace time
KPS:
(100 kick, 100 pull, 100 swim) x 2 (use #2 as cool down)
Total:2800 meters
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
Friday, March 30, 2012
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
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
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