Swim Workout for Friday Dec 16th

Swim Workout for Friday Dec 16th:

Warmup: 10 x 50 (10 sec R )

DPS: 4 x 25 @ 1:00

Drill: 4 x 100 1-arm fr

Set #1 (pull option on this set): 50/100/150/200/150/100/50 (10 sec R) Do 2nd half of set faster than first half (i.e. your last 50 is faster than your first one, same thing for the 100s...)

Pace Set: 10 x 50 @ pace time

Cool: 100 kick/ 100 pull/ 100 swom (10 sec R)

Distance: 2600 m.

Swim Workout from Dec 9th, 2011

Swim Workout from Dec 9th, 2011:

Warmup: 200,

2 x 100

4 x 50 (10 sec R after each)

DPS: 4 x 25 @ 45

Drill: 8 x 25 @ 45 head up fr

Main Set: 4 x 100 @ pace time

100 pull (10 sec R)

3 x 100 @ pace time

100 pull (10 sec R)

2 x 100 @ pace time

100 pull (10 sec R)

1 x 100 swim* *hard!

Pull Set: 4 x 100 pull (10 sec R)

Cool: 100 choice easy

Distance: 2600 m.

Swim Workout from Dec 2nd, 2011

Swim Workout from Dec 2nd, 2011:

Warmup: 200, 150, 100, 50 swim (10 R after each) Increase speed as distances decrease.

DPS: 6 x 25 @ 45

Pyramid: 25/50/75/100/125/150/175/200/175/150/125/100/75/50/25 (10 R after each)

Cool: 250 choice easy

Distance: 2250 m.

Saturday am run Dec 17

Anybody interested, please meet at the entrance to the Annex Park at 9:30 am.  Lori K will be your co-ordinator, so be nice to her.  :) 

Nicole

Run Saturday Dec 10

Anybody interested, please meet at 9:30 am at the Annex Park entrance again.

Nicole

Snow shoe December 6

Anybody interested?  7:00pm?  Please comment below so that I know who is interested.

Nicole

Saturday am Run

Anyone interested in Saturday Dec 3 please meet at the Annex Park Entrance at 9:30am.  See you then.

Nicole