Satuday April 28 am run

Anyone interested, please meet at the Yoga Essentials studio at 9am.  All levels welcome. 

Running club Saturday am

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

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