Leap year day run

Anybody interested, please meet again at my place 8:45 am   1392-11th Ave

Nicole

Swim Workout - Friday Febraury 24th

Warmup:

50/100/150/200/150/100/50 (10 sec rest, start slow finish set fast)

DPS:

8 x 25 @ 45 descend 1 (slowest) to 8 (fastest)

Main Set:

3 x 100 @ (pace-5)*

200 easy pull (15 sec rest)

• Repeat three times in a row with no extra rest between repeats.
• Don't take extra rest after your third 100, leave on your pace time and go right into the pull.
• *(pace-5) is your usual pace time for 100s less five seconds (i.e. if you usually swim 100s on a 1:30 pace time, do this set on 1:25).

Cool Down:

200 easy

Total: 2700 m

Swim Workout - Friday Febraury 17th

Warmup:

200 swim

2 x 100 choice

4 x 50 swim descend 1 (slowest) to 4 (fastest) (10 sec Rest)

DPS:

4 x 25 @ 45 sec

Pull Set:

(50 scull / 100 pull / 100 swim) x 3 (no rest)

Pace Set:

6 x 100 @ pace

200 pull (30 sec Rest)

4 x 100 @ pace

Cool:

100 easy

Total Distance: 2650 m.

Swim Workout - Friday Febraury 10th

Warmup:

8 x 75 choice (10 sec rest)

Descend:

6 x 50 @ 1:00 descend 1 (slowest) to 6 (fastest)

DPS:

4 x 25 @ 45

Main Set:

n x 50 @ 1:01

...where n is the maximum number of 50's you can do on a 1:01 pace time where you finish each 50 before the pace clock hand gets back to the 60. Be ready for an intense finish to this set!

Example:

• You leave with the pace clock's red hand at the 60.
• You swim your 50
• on your second one you leave when the red hand gets to the one.
• after five 50s you'll leave on red 5, after ten 50s you'll leave on red 10, etc.
• each time you must finish your fifty before the red hand gets back around to the 60.
• That means you have 60 seconds to finish your first 50. And after 10 50s you have 50 seconds to finish, after 20 50's you have 40 seconds to get back, etc.
• Do as many as you can until you finally can't get back before 60.

There's an option to take a minute rest after you miss your last 50 and then try to complete it again.

The top swimmer did 24 x 50 at practice ...

Cool Down:

(100 kick, 100 pull, 100 swim) repeat until practice is over.

Swim Workout - Friday Febraury 3rd

Warmup:

100/75/50/25/25/50/75/100 (10 sec Rest)

DPS:

4 x 25 @ 45 sec

Kick/Pull/Swim:

100 kk / 50 pull / 50 swim

50 kk / 100 pull / 50 swim

50 kk / 50 pull / 100 swim

10 sec Rest after each

Pace Set:

8 x 100 @ pace

1 min rest

8 x 50 @ pace

Cool Down:

100 kick

100 pull

100 swim

Total: 2700 meters

Saturday am run Feb 25

20 cm rule!!!  I'm going skiing!! Have a good run.  May i suggest snow shoes??!!

Nicole

Wed Feb 22 am run

Anybody interested, please meet at 1392 11th Ave @ 8:45am

Nicole

Saturday Feb 18 am run

Anybody interested please meet at the Annex Park entrance at 9:30 am.  See you then

Nicole

Wed Feb 15th am run

Anybody interested please meet at my house in the Annex 1392-11th Ave at 8:45.

Nicole

Saturday Feb 11 am run

Anybody interested, please meet at the entrance to the Annex Park at 9:30 am.  See you then. 
Nicole