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Showing posts from February, 2012

Vung Tau Boot Camp February 2012 - For the Vietnam Swans

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This was the first full weekend boot camp I had run alone and I knew the 18 participants would have a wide range of fittness levels. So I attempted to prepare a balanced programe which could be achieved by every single person. 
We met for our warm up on a very pleasant beach near the base of Mary steps. This was the first session to introduce the main warm up exercises we would repeat for the rest of the weekend (later with weight) which included 21-15 -9 Pushups, Sit ups, Hollow man, Squats and Lunges.

After the warm up local girl Meg took off like a shot up the stairs and we all followed. This is at least 1000 steps. It gets very irregular and very steep at the top section. It’s a great lung buster.



Following the descent of the Mary steps the most grueling hour and half of the weekend took place. An 8km run (in hot conditions) from Mary to Jesus thru the streets of Vung Tau – then up the steps at Jesus! This was a very satisfying session for me as I knew this was our longest of the we…

Little Kix Swim School - Childrens Learn to Swim Classes in Saigon

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Little Kix swim school is back for 2012. Check out the website for full details
www.littlekixswimschool.com


littlekixswimschool.com

Contact Ms Ros 0125 661 8891 or Ms Chi at the AIS Sports centre for session times and availability. 
Classes are run weekday afternoons, Saturdays and Sundays.
Bookings Essential!

Vietnam Swans Boot Camp

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Vietnam Swans ANZAC Boot Camp and pre Season ScheduleFirst session – 9.30am SaturdayWarm Up: (On beach [below shops] at front of Mary steps) Stair Running – ‘Mary’ and ‘Jesus’! Start at Mary [Beach shops] – See Appendix 1Run up & down Mary Running to Jesus (6km) (finish for scaled down group)Run up / down Jesus.Finish in Jesus car park (finish full distance)Second session – 4pm SaturdayWarm Up (meet at back beach near imperial hotel): Beach Olympics (Competitive team event. Teams of 4 will compete for points)
Beach flag races. (1st = 10 team points / 2nd  = 5 points / 3rd = 3 points)4 x 250m Beach sprint -relay race. (10 points / 5 points / 3 points) Ironman – Run 250m / Swim* 250m/ Run 250m (10 points / 5 points / 3 points)Third session – 9am Sunday Warm Up:(Back beach, Location TBA) ·Beep test – see appendix 2 ·Fun Swim session - Cool down (This concludes the exercises)