Swim Workout April 29, 2010

We celebrated the royal wedding by... swimming.

***MOCK RACES***
Friday May 20th at Fernie Aquatic Centre 6:30am (Cath Liversidge to give a short talk on transitions before the race)
Sunday May 22nd 10:30am at Surveyor's Lake. Dress for whatever weather Ma Nature throws at us.

Warmup
3 x 100 as: 50 chest dip/50fr
300 drafting

Main
1500 as: 500/400/300/200/100, slow to fast, with 15 seconds rest between intervals
100 not free

Relays (with guest star Cath Liversidge)

Cooldown
minimum of 100 choice

Swim Workout April 15, 2011

Quote of the Day (courtesy of Lori K): "I don't think I swam the whole distance, because that didn't feel very hard at all."

Warmup:
4 x 100 as:
1. not fr
2. catch-up with board
3. fast btw flags-wall
4. build effort

Main:
5 x 300m with 15 sec rest
go 5 sec faster per 300m each time

200 not fr

Cooldown:
3 x 100 finger drag + stroke count
1. free
2. pull
3. free

Total: 2400
Triathletes: email me if you want your split times for your 300s

Swim Workout April 8, 2011

This is the 2nd of 3 workouts that will be big volume. After this training cycle, we'll be focusing more on race prep, speed and pacing.

Warmup
4 x 100 as:
1. 25a/50fr/25a
2. 50b/50fr
3. 25fr/50c/25fr
4. 50fr/50d
where a, b, c, d are all choice, but make 4 different choices (e.g. kick, drill, backstroke, etc.)

Main
4 x 100 on 1:45/2:00/2:15
2 x 100ez
4 x 100 on 1:40/1:55/2:10
2 x 100ez
4 x 100 on 1;50/2:05/2:20

Cooldown
10 x 25 golf
100 not free
50K

Total: 2400m

Fernie Kids Triathlon Sep 10th 2011

This is the date for the inaugral Fernie KIDS Triathlon being organised by the club and Pepper Couelle-Sterling.

We will be creating a dedicated website soon but please mark the date in your diaries as we will be needing around 40 volunteers to get this Tri BC-sanctioned event going.

It is the Saturday on the same weekend as the Tears and Gears race and so there will be a race for all the family!!

Brief Overview....
Age groups from under 5s, 6-7, 8-9, 10-11, 12-14, 15-16.

• Pool Swim from one length to 20 lengths.
• Run route (from 100 metres to 3.5km along the Coal discovery trail)
• Bike (from 300metres to 10km) up Coal Creek (mountain bikes only).

Please email john@impronta.ca or Scott Dressler (Race Director): Scott.Dressler@teck.com if you wish to know more or volunteer.

Regards
John

Spin Classes April 2011

Spin April 4th 7.30 pm

http://doodle.com/9kzmwivwm75ummac

Spin Wed 6th Apr 7.30pm

http://doodle.com/ana7bxms97f2gwrg

Spin Mon 11th Apr 7.30 pm

http://doodle.com/kf6vtwmh3pdx4zfh

Spin Wed 13th Apr 7.30pm"

http://doodle.com/twenb8c7q9pkpwdz

Spin Mon 18th Apr 7.30pm"

http://doodle.com/f67q3xpvwfmd3qzw

Spin Wed 20th Apr 7.30pm"

http://doodle.com/r5iv8qpkii9rw5pm

"Spin Mon 25th Apr 7.30"

http://doodle.com/58qtv6dprne9q4r3

"Spin Wed 27th Apr 7.30pm"

http://doodle.com/gdpfq7viid8bhqkr

Pity the Fool, April 1 2011

Not Hard, Just Long...
If I'm not mistaken, today's workout is the longest yet in FEAT history. For their efforts, swimmers today got a Tim Horton's danish (that, and the fact that I didn't bake the cake promised from last week).

Warmup
100 choice

Pre-Set
4 x 75 Hungarian (25K fast/25fr fast/25fr ez)

Main
3 x 300 as:
1. 1st 100 fast, remainder med
2. 2nd 100 " "
3. 3rd 100 " "

4 x 200 as:
1. 1st 50 hard, remainder med
2. 2nd 50 " "
3. 3rd 50 " "
4. 4th 50 " "

4 x 100 as:
1. 1st 25 hard, remainder ez
2. 2nd " "
3. 3rd " "
4. 4th " "

Cooldown
50 not free

Total: 2550m!!