Thursday, Friday, Saturday, REST!

Dear TEAM

OK, here's the plan going into this weekend:

Thursday AM - 6am openwater skills and drills at Cottesloe Beach - please pop along, it is a LOT of fun and a great workout! Paul will run this session.

Thursday PM - 6pm for 6.15pm start run leaving the UWA Footy Club Rooms at McGilvray Oval for Session 3 (45 - 60 mins tempo run) on Route # 2: http://bikeroutetoaster.com/Course.aspx?course=90794 (you might need to do multiple laps of Reabold Hill to make up the time). Paul will not be here for this one.

Friday AM - 5.30, 6.30, 9.30am sessions all as normal at Claremont Pool. Paul will run these sessions.

Friday PM - 4.30pm session # 3 from the Master Plan ("The Monster Set") for SOLO swimmers = 7.5km (if your longest set to date is only 5km - limit this to 6-6.5km) Paul will run this session.

Saturday AM - 6am ride from Cottesloe Beach Car Park - 1h45 (hard) around this loop: http://bikeroutetoaster.com/Course.aspx?course=90789 Riders to ride at their own pace and for those of you racing a fair bit this year you should aim to push this on and not wait around for anyone. Feel strong - its a great course! Do multiple loops / sections for the time allocated. Paul will not be here for this one.

Saturday 8am - 8km swim at Leighton Beach for Rottnest SOLO and DUO swimmers. Meet in the carpark adjacent to the old iron bridge over the road. Course is here: http://bikeroutetoaster.com/Course.aspx?course=90781 (this is a 4km course...DUOs can do 1 lap, SOLOs with less base fitness = 1.5 laps, SOLOs with strong base fitness = 2 laps). Make sure you have hydration and carbo gels for this swim please! Paul will not be here for this one.

Saturday PM - 1pm squad swim featuring some filming with our new video rig - it has to be seen to be believed, so please pop along if you can!!!! This session is starting to dwindle a little bit (my feeling is due to the constant back and fourth between 12pm and 1pm which I am frustrated about too!) so if you would like to attend and even if your name is not on the list, please do so! Paul will run this session.

Sunday - good luck to anyone doing the Great Perth Bike Ride on Sunday - looks like a lot of fun!

Cheers

Paul