Best wishes to Gen who is off to Newcastle this weekend for her big race of the season.  Good Luck (no time for make-up this time).

Next week we have Annette, Pauline, Jacky and maybe Josh all off to Mooloolaba.  Best wishes to all of you, suggest you start praying that 

cyclones go somewhere else, or your practiced mass starts will seem very tame!

Ironman Oliver, Sarah, Jason, Bubbles and Darryn are all off to Port Macquarie for their BIG race of the year.  Best wishes to all, may you all

have a great race and your rewards reflect your efforts to get to the start line.

TRAINING …. From Tuesday Wazza, Oliver and Bubbles are away for 1 week.

MONDAY 22nd March AND 29TH March

AM – Rest

PM - 05.45 – Swim Hibiscus – Sprint session

Warm up/down  - 75 X 4 (25 medley). Main set – 50 free 50 back 50 breast 50 butterfly or kick.  Repeat X 4

(50 pull easy, 25 X 25 and 20 rest max pace) X 4.

TUESDAY 23rd March and 30th March

AM – 5.30 sharp – Cycle – Meet ANZ.  Hillsprints/laps Griffith Uni

PM  5.45 – run – ANZ Stadium. 

Tempo run – 40 – 60 mins – laps of stadium running light poles with rest of 2 minutes per lap.

1st lap – Easy, medium, fast.  2nd lap – Medium, fast, easy.  3rd lap - East, fast, medium. 

WEDNESDAY 24th March and 31st March

AM – 5.30 – Swim Runcorn -

Warm up – 200m free

Main set – 50 X 10 free on 30 rest, 25 X 10 free on 20 rest, 50 X 4 paddles on 20 rest, 25 X 6 paddles on 10 rest, 200 (25s medley)

PM – Rest

THURSDAY 25th March and 1st April

AM – 5.30 – Cycle – Crestmead. 

10Km, 8km, 6km, 4km, 2km, 1km, at time trial pace. Note your average speed per set and increase speed as distance reduces.  Do

as many of these as you can fit in.

FRIDAY 26th March and 2nd April

AM – 5.30 – Run – ANZ track

400m X 8-12 repeats on 1 min rest

PM - Rest

SATURDAY 27th March and 3rd April

AM 5.30 – Runcorn Pool.  Cycle 90 minutes then swim 300 X 3 repeats at race pace.

SUNDAY 28th March and 4th April

Am 5.30 – Simpsons Park, Tennyson.  Cycle River Loop and run 5 k off bike.