Saturday, 4 February 2012

Vietnam Swans Boot Camp


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)
 Fourth session – Sunday
·                               Tommy’s bar – presentations and fine session

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Session 1 profile and map