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***Strength/Endurance Phase - Build Week One***
To see details for each session please check out the online timetable online (link below). Monday 5th September: - 6.15pm - All athletes – Squad Swimming at MSAC. Session will begin with dryland band warm up. Also bring pull buoy, paddles, fins, etc. Outdoor pool - 4 lanes. All athletes to adhere to MSAC entry protocols. 50m lanes.
Tuesday 6th September: - 5:45am - all athletes - Run session will work on various pacing and intervals based goals. Please meet Coach Ollie at the south end of the lake (refer to map in timetable).
- 6pm - SC Athletes – Wind Trainer session online with Coach Gaz. Link in programs. Please contact if on Social or Pass membership.
- 6pm - LC Athletes – Wind Trainer session online with Coach Greg. Link in programs. Please contact if on Social or Pass membership.
Wednesday 7th September: - 5.45am - All athletes – Squad Swimming at MSAC. Session will begin with dryland band warm up. Also bring pull buoy, paddles, fins, etc. Outdoor pool - 4 lanes. All athletes to adhere to MSAC entry protocols. 50m lanes.
Thursday 8th September: - 5.45am - Intermediate/Advanced athletes - Hot Laps. Meet outside MSAC main entrance by 5:40am for 5:45am roll out. Tri-Alliance apparel is required, to keep the group together safely. Check your program for specific session prescribed for you.
- 6:10pm - The Tan - Coach Ollie will meet you at the Pillars of Wisdom at 6.10pm, to begin your warm up at 6.15pm or... **ON Running testing**
- Essendon - Coach Greg will you at the same time at the Essendon Rowing Club. Both sessions will be working on building fitness, whilst also focusing on technique, hill strength and intervals.
Friday 9th September: - 5.45am - All athletes – Squad Swimming at MSAC. Session will begin with dryland band warm up. Also bring pull buoy, paddles, fins, etc. Outdoor pool. All athletes to adhere to MSAC entry protocols. 50m lanes.
Saturday 10th September: - LC - 6:30am - Long Course Athletes – Hill Dandenongs. Meet North Point Cafe, North Road, Brighton.
- SC - 7am - Short Course athletes – Hill Dandenongs. Meet at Wantirna Mall.
- Everyone must bring appropriate nutrition and ensure you carry spares, money and phone. Wear clothing appropriate to the conditions with Tri-Alliance branding mandatory.
Sunday 4th September: - 8am - Meet Greg at 7:50am for an 8am start at the Fairfield Boathouse Car Park (on Fairfield Park Drive off Heidelberg Road – NOT THE STUDLEY PARK ONE!) This is not one to miss!
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