While I am away taking care of my fitness and learning more about cross training-yoga, Pilates and some other Far Eastern techniques you may still access me via email...this is a physiogical not psychological break.

There are still many swimmers to register and room in Skills and Drills Camp for Sept.....please register! ...if you are not returning let me know...unless you tell me you are not returning my assumption is that you just a little tardy in registering.

Many of you have introduced friends and family this last week to Technosport and we have gone from 20 to only 10 new spots available for Sept. registration..thank you.

My expectations for many of you while the pool is shutdown is to do some cross training...power walking, cycling, other fun activities and very limited swimming so you are a little anxious Sept 12 to get back to swimming full tilt.

For those who wish to do a little swimming, Mike Teske has info for you below.

I have provided some very low key practices for you.

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Swim at the Champagne pool at 321 King Edward during the break....

There is a lane swim from 6:30 to 8:30 Monday, Wednesday and Friday, with 6:30 to 7:30 as a “less-busy” time.

The cost is $4.05 per swim. If we had a group of 10 or more arriving at the same time the cost would be $1.50 per person.

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SWIM PRACTICE SCHEDULE WITH POOL CLOSURE

Practice 1
300 FREE
300 KICK
100 EASY
8 X 100 ....50DRILL/50 FREE
     10 SEC. REST
8 X 100 SPECIALTY-STEADY
     30 SEC REST
200 EASY

Practice 2
600 FREE
200 KICK
100 EASY
20 X 50 CHOICE controlled-PUSH START
     1:30 REPEATS
“X” X 100 PULL ALTERNATE BREATHE
     10 SEC REST STEADY

Practice 3
400 FREE
400 KICK
100 EASY
8 X 100....50 CHOICE/50FREE
     20 SEC REST
6 X 50 CHOICE- HARD
     30 SEC REST
400 EASY

Practice 4
400 FREE
300 PULL
200 KICK
100 EASY
6 X 200 FREE steady 30 sec rest
8 X 100 CHOICE STEADY
     2.5 MIN REPEATS

Practice 5
600 FREE
200 KICK
100 EASY
15X 50 CHOICE
     2 MIN REPEATS
4X 200 CHOICE STEADY
     10 SEC. REST

Practice 6
800 FREE
6 X 100 KICK HARD
4TH PERSON TOUCHES
3 X 200 FREE-desc 1-3 30 sec rest
     Set rest 2 min.
6 X 100 FREE-desc 1-2
     2.5 MIN REPEATS
     Set rest 2 min.
4 X 50 CHOICE-HARD
     2 MIN REPEATS
---UP TO 400 EASY

Thank you
Coach Duane Jones
technosport@rogers.com

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