Swim Workouts

Want to swim? If so, Rachel Ruhlen plans to lead a few swim workouts! Contact her at rachel@ruhlendavis.org to find out more details. The following are workouts she is considering:

1000 yard (beginner)

200 Warm Up

4x50: Easy/Easy, Easy/Sprint, Sprint/Easy, Sprint/Sprint

4x50: Kick. alternating freestyle kick and breast stroke kick

4x75: Breathing every 3,5,7 strokes

100: Warm Down

2000 yard (intermediate)

200 Warm up

4x50: Easy/Easy, Easy/Sprint, Sprint/Easy, Sprint/Sprint

4x75: Kick alternating freestyle kick, breast stroke kick, butterfly kick.

4x100: Breathing every 3,5,7,9 strokes

8x25: Sprints

100: Breast

2x100: IM. Butterfly, back stroke, breast stroke, free style

8x25: Underwaters

100: Warm Down

FLATS Trail Half Marathon - Official KVMS Points Race!

Multisporters - The FLATS Trail Half Marathon will be an official KVMS Points Race.
Details
Date: October 22, 2011
Distance: 13.1 (1.5 pavement, 11.6 singletrack trail)
Time: 8am
Start: Thousand Hills State Park - Marina
Finish: Jackson Stables
Email: ivy@ivyfixesbikes.com
Facebook: Flats Trail Half Marathon
Entry Forms: www.the-pack.org or visit the Thompson Campus Center at ATSU
Register On-Line: www.active.com

XCX - CROSS COUNTRY XTREME

Interested in XCX this year?
Event Details:
Date and Location : Saturday, November 19, 2011 - Midway Truckstop Sandbar in Columbia MO.
Detail: The XCX cross country race is a 4 mile + off-road running adventure taking place through the forest surrounding the Midway Expo Sandbar. Participants run off-road trails, climb fences, hay bales, and steep painful hills, conquer obstacle courses, and splash through creeks aplenty!
Participants are also encouraged to dress in costume, run as fast/slow as their abilities serve them, and get as muddy as possible. The ultimate goal is to have a great time!
At the end of the race there is a celebration including food, drinks, music, and a bonfire for everyone involved. Anyone who survives the XCX adventure deserves some fun!
For more information: http://offtrackevents.com/xcx