Vietnam Swans ANZAC Boot Camp and pre Season Schedule
First session – Saturday
Warm Up: (On beach [below shops] at front of Mary steps)
Stair Running – ‘Mary’ and ‘Jesus’!
- Start at Mary [Beach shops] – See Appendix 1
- Run 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 – Saturday
Warm 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)
· Tommy’s bar – presentations and fine session
Click image to view larger size ...
No comments:
Post a Comment