tag:blogger.com,1999:blog-85636100130645667872024-03-05T00:16:58.185-08:00 ST-LAURENT SHARKS MASTERS SWIM CLUBAnonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.comBlogger122125tag:blogger.com,1999:blog-8563610013064566787.post-21873195928499539952013-08-17T18:52:00.003-07:002013-08-17T18:52:45.315-07:00A little Sunday morning humour...<span style="font-family: Trebuchet MS, sans-serif;">Thanks Candace, this really helps with the whole shark-phobia thing...</span><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ZaqJjld6e5Y?feature=player_embedded' frameborder='0'></iframe></div>
<br />Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-18116573973084587682013-08-17T18:50:00.001-07:002013-08-17T18:50:51.987-07:002013-08-17
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 504px;">
<!--StartFragment-->
<colgroup><col style="mso-width-alt: 3584; mso-width-source: userset; width: 84pt;" width="84"></col>
<col span="5" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
<col span="2" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
</colgroup><tbody>
<tr height="29" style="height: 29.25pt; mso-height-source: userset;">
<td class="xl66" height="29" style="background-color: black; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: white; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 29.25pt; text-underline-style: none; width: 84pt;" width="84">August 17th</td>
<td class="xl76" colspan="5" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: windowtext; border-top-width: 0.5pt; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 300pt;" width="300">Set details</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Yards</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Metres</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Warm-up</td>
<td class="xl73" colspan="5" style="border-left: none; border-right: .5pt solid black;">200 ch/4x25 kick/100 pull/100 IM</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">500</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457.2</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 2</td>
<td class="xl73" colspan="5" style="border-left: none; border-right: .5pt solid black;">12 x 25 IM sprints, partner</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">400</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">365.76</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 3</td>
<td class="xl73" colspan="5" style="border-left: none; border-right: .5pt solid black;">12 x 25 IM swim, partner</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">400</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">365.76</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 4</td>
<td class="xl73" colspan="5" style="border-left: none; border-right: .5pt solid black;">turns</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">150</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">137.16</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Cool-down</td>
<td class="xl73" colspan="5" style="border-left: none; border-right: .5pt solid black;">choice</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">100</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91.44</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" height="15" style="height: 15.0pt;"> </td>
<td class="xl72" colspan="5" style="font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">
TOTAL = </td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">1550</td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">1417</td>
</tr>
<!--EndFragment-->
</tbody></table>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-56365839983702847052013-07-27T18:52:00.000-07:002013-07-27T18:52:59.037-07:00A little Sunday morning shark humour...<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">For the ladies...</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXZ7YiqqMBt50iAolawJMl8tIE4Tbjx8P86gCBib1ykO9QaWnFh7oxTONpZOuN9szwg3O6L_c64mYuQNexwuKQiSuscaVlovTAt7H-F0KP1VbZ9nlbzzuuqAJJ6pySusjw7-58I5SsIck/s1600/Screen+Shot+2013-07-27+at+9.51.22+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXZ7YiqqMBt50iAolawJMl8tIE4Tbjx8P86gCBib1ykO9QaWnFh7oxTONpZOuN9szwg3O6L_c64mYuQNexwuKQiSuscaVlovTAt7H-F0KP1VbZ9nlbzzuuqAJJ6pySusjw7-58I5SsIck/s400/Screen+Shot+2013-07-27+at+9.51.22+PM.png" width="400" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-59146588419466106652013-07-27T18:50:00.000-07:002013-07-27T18:50:36.387-07:00Swimmer Kim Lumsdon swims Lake Ontario...again.<span style="font-family: Trebuchet MS, sans-serif;">In an attempt to become the oldest person to swim across Lake Ontario, Kim Lumsdon started her swim yesterday. As of last night, Kim's swim progress could be tracked via Spot, check it out!</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<a href="http://share.findmespot.com/shared/faces/viewspots.jsp?glId=05HpBOJQ1AHOfzZ0kJquBd9H1OHKcPx8E"><span style="font-family: Trebuchet MS, sans-serif;">http://share.findmespot.com/shared/faces/viewspots.jsp?glId=05HpBOJQ1AHOfzZ0kJquBd9H1OHKcPx8E</span></a><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Read more:</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<a href="http://www.thestar.com/news/gta/2013/04/04/swimmer_kim_lumsdon_gears_up_to_cross_lake_ontario_again_at_ripe_old_age_of_56.html"><span style="font-family: Trebuchet MS, sans-serif;">http://www.thestar.com/news/gta/2013/04/04/swimmer_kim_lumsdon_gears_up_to_cross_lake_ontario_again_at_ripe_old_age_of_56.html</span></a><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidoPnkRAe5qmXKGzrqAhcxwm_aJMtHrYexN2nhyphenhyphenRpOS5T9BViWkaCVVLQtuO6i7Wi0N-AdKhAA-l4qW_mtLvhy35Ghf_1Pm0fY9S0-fSKVRRVsjDH6wXQgqcsL6aGneg2eSc3HSqBNHI4/s1600/Screen+Shot+2013-07-27+at+5.50.46+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidoPnkRAe5qmXKGzrqAhcxwm_aJMtHrYexN2nhyphenhyphenRpOS5T9BViWkaCVVLQtuO6i7Wi0N-AdKhAA-l4qW_mtLvhy35Ghf_1Pm0fY9S0-fSKVRRVsjDH6wXQgqcsL6aGneg2eSc3HSqBNHI4/s400/Screen+Shot+2013-07-27+at+5.50.46+PM.png" width="400" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-72927146887360995542013-07-27T18:43:00.001-07:002013-07-27T18:43:13.330-07:002013-07-27
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 504px;">
<!--StartFragment-->
<colgroup><col style="mso-width-alt: 3584; mso-width-source: userset; width: 84pt;" width="84"></col>
<col span="5" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
<col span="2" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
</colgroup><tbody>
<tr height="29" style="height: 29.25pt; mso-height-source: userset;">
<td class="xl66" height="29" style="background-color: black; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: white; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 29.25pt; text-underline-style: none; width: 84pt;" width="84">July 27th</td>
<td class="xl78" colspan="5" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: windowtext; border-top-width: 0.5pt; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 300pt;" width="300">Set details</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Yards</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Metres</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Warm-up</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">200 ch/4x25 kick/100 pull/100 IM</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">500</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457.2</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 2</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">8 x 25 free breathing every 2 cycles</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">200</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">182.88</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 3</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">6 x 200 free</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1200</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1097.28</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 4</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">1 x 100 sprint timed, 1 x 50 sprint timed</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">150</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">137.16</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Cool-down</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">choice</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">100</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91.44</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" height="15" style="height: 15.0pt;"> </td>
<td class="xl73" colspan="5" style="font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">
TOTAL = </td>
<td class="xl72" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2150</td>
<td class="xl72" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">1966</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" colspan="3" height="15" style="height: 15.0pt; mso-ignore: colspan;">Conversion
100 yards = 91.44 metres</td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" height="15" style="height: 15.0pt;"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" colspan="7" height="15" style="height: 15.0pt; mso-ignore: colspan;">Log
in to track your Million Metre Challenge:
<a href="http://www.mymsc.ca/MyMscPage.jsp">http://www.mymsc.ca/MyMscPage.jsp</a></td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Free</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Breast</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Back</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Fly</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">IM</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Kick</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Drills</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Mixed</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl74" height="15" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; height: 15pt; text-underline-style: none;">1417</td>
<td class="xl74" style="border-left: none; border-top: none;">0</td>
<td class="xl74" style="border-left: none; border-top: none;">0</td>
<td class="xl74" style="border-left: none; border-top: none;">0</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">274</td>
</tr>
<!--EndFragment-->
</tbody></table>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-43295770605427710392013-07-25T15:21:00.005-07:002013-07-25T15:21:57.960-07:002013-07-25
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 557px;">
<!--StartFragment-->
<colgroup><col style="mso-width-alt: 3584; mso-width-source: userset; width: 84pt;" width="84"></col>
<col span="5" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
<col span="2" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
<col style="width: 53pt;" width="53"></col>
</colgroup><tbody>
<tr height="29" style="height: 29.25pt; mso-height-source: userset;">
<td class="xl66" height="29" style="background-color: black; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: white; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 29.25pt; text-underline-style: none; width: 84pt;" width="84">July 25th</td>
<td class="xl80" colspan="5" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: windowtext; border-top-width: 0.5pt; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 300pt;" width="300">Set details</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Yards</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Metres</td>
<td class="xl64" style="width: 53pt;" width="53"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Warm-up</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">200 ch/4x25 kick/100 pull/100 IM</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">500</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457.2</td>
<td class="xl63"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 2</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">4 x [4 x 25 kick] fly, back, breast, free</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">400</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">365.76</td>
<td class="xl63"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 3</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">8 x 100 pull</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">800</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">731.52</td>
<td class="xl63"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 4</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">8 x 25 partner swim</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">200</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">182.88</td>
<td class="xl63"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Cool-down</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">choice</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">100</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91.44</td>
<td class="xl63"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" height="15" style="height: 15.0pt;"> </td>
<td class="xl73" colspan="5" style="font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">
TOTAL = </td>
<td class="xl72" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2000</td>
<td class="xl72" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">1829</td>
<td class="xl63"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" colspan="3" height="15" style="height: 15.0pt; mso-ignore: colspan;">Conversion
100 yards = 91.44 metres</td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
<td class="xl63"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" height="15" style="height: 15.0pt;"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
<td class="xl63"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" colspan="7" height="15" style="height: 15.0pt; mso-ignore: colspan;">Log
in to track your Million Metre Challenge:
<a href="http://www.mymsc.ca/MyMscPage.jsp">http://www.mymsc.ca/MyMscPage.jsp</a></td>
<td class="xl65"> </td>
<td class="xl63"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Free</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Breast</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Back</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Fly</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">IM</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Kick</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Drills</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Mixed</td>
<td class="xl78" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border-left-color: windowtext; border-left-width: 0.5pt; border-right-color: windowtext; border-right-width: 0.5pt; border-style: solid solid none; border-top-color: windowtext; border-top-width: 0.5pt; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">TOTAL</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl74" height="15" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; height: 15pt; text-underline-style: none;">914</td>
<td class="xl74" style="border-left: none; border-top: none;">0</td>
<td class="xl74" style="border-left: none; border-top: none;">0</td>
<td class="xl74" style="border-left: none; border-top: none;">0</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">274</td>
<td class="xl74" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">1829</td>
</tr>
<!--EndFragment-->
</tbody></table>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-10347453077678763502013-07-13T12:28:00.000-07:002013-07-13T14:58:24.961-07:002013 Bushtukah Bring on the Bay - 3km open water race results<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxUNdT7uYO3i0Txw08NRgxCkk3expn9lM7HgrxGwQNFuRPrmHiHLxZPYuGI9RKhFZ1r-FS8T5J8PCsRl6JTADgB1JElCt2qiycNMlVtE8RHwXL3KpwvB-IVNMC88uBjxcqbQsJ_x1TCDs/s1600/Screen+Shot+2013-07-13+at+2.48.38+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxUNdT7uYO3i0Txw08NRgxCkk3expn9lM7HgrxGwQNFuRPrmHiHLxZPYuGI9RKhFZ1r-FS8T5J8PCsRl6JTADgB1JElCt2qiycNMlVtE8RHwXL3KpwvB-IVNMC88uBjxcqbQsJ_x1TCDs/s320/Screen+Shot+2013-07-13+at+2.48.38+PM.png" width="320" /></a></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Wow, now that was fun!!!</span></div>
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<div style="text-align: justify;">
<span style="font-family: Trebuchet MS, sans-serif;">11 sharks swam the 3km race (the beaver hanging out near the shoreline stayed behind!), and a big congrats is in order for all! The weather was wonderful, the water was warm, and the event was amazingly well-organized. And we swam really, really well! </span><span style="font-family: 'Trebuchet MS', sans-serif;">Special recognition goes out to the newer swimmers in the club who had never done an open water race before, it takes guts to </span><span style="font-family: 'Trebuchet MS', sans-serif;">jump in there and give it your all, way to go!</span></div>
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<div style="text-align: -webkit-auto;">
<span style="font-family: Trebuchet MS, sans-serif;"><u>Participants:</u></span></div>
<div style="text-align: -webkit-auto;">
<span style="font-family: Trebuchet MS, sans-serif;">Kevin / </span><span style="font-family: 'Trebuchet MS', sans-serif;">Cary / </span><span style="font-family: 'Trebuchet MS', sans-serif;">Candace / </span><span style="font-family: 'Trebuchet MS', sans-serif;">Nadine / </span><span style="font-family: 'Trebuchet MS', sans-serif;">Lois / </span><span style="font-family: 'Trebuchet MS', sans-serif;">Pascal </span></div>
<div style="text-align: -webkit-auto;">
<span style="font-family: Trebuchet MS, sans-serif;">Mike / </span><span style="font-family: 'Trebuchet MS', sans-serif;">Pierre / </span><span style="font-family: 'Trebuchet MS', sans-serif;">Laura / </span><span style="font-family: 'Trebuchet MS', sans-serif;">Reid / </span><span style="font-family: 'Trebuchet MS', sans-serif;">Diane</span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjwuBKuDq4Hu0OuE2EUmbTLDlcl-vOijawyQQRgBx0eF9j4bArMZ73A0FjvRJut1wrRb8imR4XamlIQKfR5CSAPOtbiYkqjwKjn591nl1JNjVd-QEMpiJa-7h4MXWEARd-zUjRIUi7P5Y/s1600/Screen+Shot+2013-07-13+at+2.41.54+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: justify;"><img border="0" height="137" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjwuBKuDq4Hu0OuE2EUmbTLDlcl-vOijawyQQRgBx0eF9j4bArMZ73A0FjvRJut1wrRb8imR4XamlIQKfR5CSAPOtbiYkqjwKjn591nl1JNjVd-QEMpiJa-7h4MXWEARd-zUjRIUi7P5Y/s400/Screen+Shot+2013-07-13+at+2.41.54+PM.png" width="400" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Next year, let's plan ahead and do some training together for the event - open water is new to most of us, and there's lots of room to learn new skills and improve on your existing ones. And, have a great time training with your fellow team mates!</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidDyick-nyAqdFQ0RrVJm2NObMg4p_fWCM64NqBJjaoV2c6-CUEM1VWy3DayXA87Y5-YKBvGd9_bMzHfrkeVOqna9ZkVlVzbYHrM-pzXxfQw_5WwXtJTaBfGKkJTo9jYj4_h_LMqqsO8E/s1600/Screen+Shot+2013-07-13+at+2.45.54+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidDyick-nyAqdFQ0RrVJm2NObMg4p_fWCM64NqBJjaoV2c6-CUEM1VWy3DayXA87Y5-YKBvGd9_bMzHfrkeVOqna9ZkVlVzbYHrM-pzXxfQw_5WwXtJTaBfGKkJTo9jYj4_h_LMqqsO8E/s400/Screen+Shot+2013-07-13+at+2.45.54+PM.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Buoys being set up as course sighting points.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHJOxaJRYeW6tqizGc4tiYsxZmzsoOhUNnnZ3amFeuKRbtdQ3eCn6gpAqtWWAvp2CytmyAg9EsCthWd-e5Ug9FdcR4OT5Jf99GD0b_GB00Iz9lMNuFgZnGG8yqzx4f8zN2hZgKXC7Q7x8/s1600/Screen+Shot+2013-07-13+at+2.46.16+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: justify;"><img border="0" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHJOxaJRYeW6tqizGc4tiYsxZmzsoOhUNnnZ3amFeuKRbtdQ3eCn6gpAqtWWAvp2CytmyAg9EsCthWd-e5Ug9FdcR4OT5Jf99GD0b_GB00Iz9lMNuFgZnGG8yqzx4f8zN2hZgKXC7Q7x8/s400/Screen+Shot+2013-07-13+at+2.46.16+PM.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting our tracking chips.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_NlArWOFj0Dr-R3Kr2qYrjvN36KaglLQ8Y7r3dv_IJj0PdG0LnDmw7Y1JIUn8TsqVNb5EMaxQr6UxYbpCOEA_Yg3SuLudN4sPcOAta8FKIIo5rpZfKaYUIJ_e4mDmbHHy0E0ZA8S6ZTA/s1600/Screen+Shot+2013-07-13+at+2.47.21+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_NlArWOFj0Dr-R3Kr2qYrjvN36KaglLQ8Y7r3dv_IJj0PdG0LnDmw7Y1JIUn8TsqVNb5EMaxQr6UxYbpCOEA_Yg3SuLudN4sPcOAta8FKIIo5rpZfKaYUIJ_e4mDmbHHy0E0ZA8S6ZTA/s400/Screen+Shot+2013-07-13+at+2.47.21+PM.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wave 1 (men) set off, Wave 2 (ladies) waiting on the dock.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht54HimSfh5yTdUB-9HPpplRNXzk0Bu0LVYbb9fpiRqKoSwK_6B6dmfolskhTjYIyY1xvSRRqOz6NdQh7OYcQkJh2rGrKJeit37L8TuiuKr6uNYpqOLt2irdbN5nlV15ryIy_HTIurk7E/s1600/Screen+Shot+2013-07-13+at+2.46.54+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht54HimSfh5yTdUB-9HPpplRNXzk0Bu0LVYbb9fpiRqKoSwK_6B6dmfolskhTjYIyY1xvSRRqOz6NdQh7OYcQkJh2rGrKJeit37L8TuiuKr6uNYpqOLt2irdbN5nlV15ryIy_HTIurk7E/s400/Screen+Shot+2013-07-13+at+2.46.54+PM.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting ready to head in...</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYbuBQLSpk-ah5qnzAWFgEm7Q3McnZ3EmkOHFQjctIBjDc5Odr4ejgQdoa8ulMx-YivqDDdN3ALlTIc53-_gAkxOaxvaUx4_JInb0UcajQE-qfR82Kzr9tcj0NJnEOLCxkVvtn3HwyXJA/s1600/Screen+Shot+2013-07-13+at+2.47.56+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYbuBQLSpk-ah5qnzAWFgEm7Q3McnZ3EmkOHFQjctIBjDc5Odr4ejgQdoa8ulMx-YivqDDdN3ALlTIc53-_gAkxOaxvaUx4_JInb0UcajQE-qfR82Kzr9tcj0NJnEOLCxkVvtn3HwyXJA/s400/Screen+Shot+2013-07-13+at+2.47.56+PM.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heading up the red ladder finish line. Those ladies look familiar?</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6jdB2NRWifvSGIB4aaQNR-qWM3OFfsXXz38LHcS4KEd73au9MEX6akpJgPoip3JhqLZSMAg8cTvGoOEVhXN9vR25piFicHbQO01qE5CH8p_j0-N4GD558CQkVGJM4oK0729blc1esFbo/s1600/Screen+Shot+2013-07-13+at+2.48.12+PM.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="322" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6jdB2NRWifvSGIB4aaQNR-qWM3OFfsXXz38LHcS4KEd73au9MEX6akpJgPoip3JhqLZSMAg8cTvGoOEVhXN9vR25piFicHbQO01qE5CH8p_j0-N4GD558CQkVGJM4oK0729blc1esFbo/s400/Screen+Shot+2013-07-13+at+2.48.12+PM.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">In a fun turn of events, Candace and Lois came in 0.04 seconds apart, <br />
and neither knew until they were on the dock!</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-55148574412010558332013-07-10T17:59:00.000-07:002013-07-10T18:32:03.770-07:00Million Metre Challenge - sign up!<div style="text-align: justify;">
<span style="font-family: Trebuchet MS, sans-serif;">The Million Metre Challenge is a Masters Swimming Canada program designed to promote swimming for health and fitness. The program encourages regular participation through tracking of cumulative distance swum and recognition as the swimmer reaches various milestones.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpNZz8C8zAF59Z9LA20OFgaKKMm-Nk3mskGQNmRu5smHvWnyrNOJaW_qEK8HI9KcjX-PDeSHAVHZ118HLE8SMyzrqSU8KQKBbQGprho5vKx6taEtFgJ6YdaJTeGR8GaotT3TFixxlnlNw/s1600/Screen+Shot+2013-07-10+at+8.37.32+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpNZz8C8zAF59Z9LA20OFgaKKMm-Nk3mskGQNmRu5smHvWnyrNOJaW_qEK8HI9KcjX-PDeSHAVHZ118HLE8SMyzrqSU8KQKBbQGprho5vKx6taEtFgJ6YdaJTeGR8GaotT3TFixxlnlNw/s1600/Screen+Shot+2013-07-10+at+8.37.32+PM.png" /></a></div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Congrats to Candace, who surpassed her 100,000m milestone this week! She'll get her 100,000m milestone swim cap courtesy of Masters Swimming Canada. Only 900,000 more metres to go, you can do it!</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0472cckb6WDtDsLRtn8MdkU-WiBYgDlFOt91YOmgotfznaw-IyLNWfdU43T9UqZuPS0qysRjj4OPpF3rOmo874TMjqNZLZtt8p3pN5j6rZfq8b3yfxq07UDZBHYpVhnurVqfZmovVoXg/s1600/Screen+Shot+2013-07-10+at+8.38.10+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0472cckb6WDtDsLRtn8MdkU-WiBYgDlFOt91YOmgotfznaw-IyLNWfdU43T9UqZuPS0qysRjj4OPpF3rOmo874TMjqNZLZtt8p3pN5j6rZfq8b3yfxq07UDZBHYpVhnurVqfZmovVoXg/s320/Screen+Shot+2013-07-10+at+8.38.10+PM.png" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;"><br /></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;"><br /><br /><br /><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Interested in getting started too? It's easy:</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="color: blue;"><span style="font-family: Trebuchet MS, sans-serif;">Step 1: create your mymsc.ca profile, have your mso registration number handy if you have one </span><span style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://mymsc.ca/SwimmerForm.jsp">http://mymsc.ca/SwimmerForm.jsp</a></span></span><br />
<span style="color: blue; font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="color: blue; font-family: Trebuchet MS, sans-serif;">Step 2: login to your new profile</span><br />
<span style="color: blue; font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="color: blue;"><span style="font-family: Trebuchet MS, sans-serif;">Step 3: read the Million Metre Challenge rules </span><span style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://mymsc.ca/MillionRules.jsp">http://mymsc.ca/MillionRules.jsp</a></span></span><br />
<span style="color: blue; font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="color: blue; font-family: Trebuchet MS, sans-serif;">Step 4: on your new mymsc page, click on the "Add a log entry" link next to the Million Metre Challenge logo</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh4usMsYwyqq4e-nDfEic6LNaEh_lfXrKNaRcwrR_EysJRGtcSdAAyxZbaiDxBJUKc-R71EMOd_SLPuwEex2YSf1S5Wq1q0zDuFtOm0LBXQYBrARpK8325S0s6g-oCPrrTDwcQQIpDlH8/s1600/Screen+Shot+2013-07-10+at+8.45.44+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: blue;"><img border="0" height="105" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh4usMsYwyqq4e-nDfEic6LNaEh_lfXrKNaRcwrR_EysJRGtcSdAAyxZbaiDxBJUKc-R71EMOd_SLPuwEex2YSf1S5Wq1q0zDuFtOm0LBXQYBrARpK8325S0s6g-oCPrrTDwcQQIpDlH8/s400/Screen+Shot+2013-07-10+at+8.45.44+PM.png" width="400" /></span></a></div>
<span style="color: blue;"><br /></span>
<span style="color: blue; font-family: Trebuchet MS, sans-serif;">Step 5: log your swims! Be sure to use the conversion to metres, since we swim in a yard pool! The weekly postings for workouts have the conversion in each one...</span><br />
<span style="color: blue; font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="color: blue; font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Thanks to our swimmers that are tracking their metres, our club is up there on the list for June/July! </span><span style="font-family: 'Trebuchet MS', sans-serif;">Checkout the spread close to our rank, it wouldn't take much to surpass the pack...</span><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfUJTWZ3mB674WaVOHbBKLy8OcAX2FprRqoyGn3T8dueYYnmVGJjJpy0SfSSGh8kuhdgdRxRUNiFlvgRcOVeOxx4Iw1mpZFtQUoFPv6DZs7MMVVNHvq4i-N6fKM3PiUfiQi3PhCiEpAl4/s1600/Screen+Shot+2013-07-10+at+8.58.03+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfUJTWZ3mB674WaVOHbBKLy8OcAX2FprRqoyGn3T8dueYYnmVGJjJpy0SfSSGh8kuhdgdRxRUNiFlvgRcOVeOxx4Iw1mpZFtQUoFPv6DZs7MMVVNHvq4i-N6fKM3PiUfiQi3PhCiEpAl4/s640/Screen+Shot+2013-07-10+at+8.58.03+PM.png" width="408" /></a></div>
<span style="color: blue; font-family: Trebuchet MS, sans-serif;"><br /></span>Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-91413147427873441362013-07-10T17:31:00.002-07:002013-07-10T18:00:20.169-07:002014 Canadian Masters Swimming Championships being held in Windsor, ON!<span style="font-family: Trebuchet MS, sans-serif;">Next year's nationals would be quite a trek!</span><br />
<div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div>
<a href="http://mymsc.ca/Article.jsp?id=197"><span style="font-family: Trebuchet MS, sans-serif;">read mymsc article</span></a></div>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-18952637505308955692013-07-10T17:27:00.001-07:002013-07-10T17:27:18.130-07:002013-07-09
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 504px;">
<!--StartFragment-->
<colgroup><col style="mso-width-alt: 3584; mso-width-source: userset; width: 84pt;" width="84"></col>
<col span="5" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
<col span="2" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
</colgroup><tbody>
<tr height="29" style="height: 29.25pt; mso-height-source: userset;">
<td class="xl66" height="29" style="background-color: black; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: white; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 29.25pt; text-underline-style: none; width: 84pt;" width="84">July 9th</td>
<td class="xl78" colspan="5" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: windowtext; border-top-width: 0.5pt; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 300pt;" width="300">Set details</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Yards</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Metres</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Warm-up</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">200 ch/4x25 kick/100 pull/100 IM</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">500</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457.2</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 2</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">12 x 25 partner kick</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">300</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">274.32</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 3</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">12 x 25 partner pull</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">300</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">274.32</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 4</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">10 x 100 free</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1000</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">914.4</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 5</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">6 x 25 partner sprint</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">150</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">137.16</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Cool-down</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">choice</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">100</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91.44</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" height="15" style="height: 15.0pt;"> </td>
<td class="xl73" colspan="5" style="font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">
TOTAL = </td>
<td class="xl72" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2350</td>
<td class="xl72" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2149</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" colspan="3" height="15" style="height: 15.0pt; mso-ignore: colspan;">Conversion
100 yards = 91.44 metres</td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" height="15" style="height: 15.0pt;"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" colspan="7" height="15" style="height: 15.0pt; mso-ignore: colspan;">Log
in to track your Million Metre Challenge:
<a href="http://www.mymsc.ca/MyMscPage.jsp">http://www.mymsc.ca/MyMscPage.jsp</a></td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Free</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Breast</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Back</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Fly</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">IM</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Kick</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Drills</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Mixed</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl74" height="15" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; height: 15pt; text-underline-style: none;">1326</td>
<td class="xl74" style="border-left: none; border-top: none;">0</td>
<td class="xl74" style="border-left: none; border-top: none;">0</td>
<td class="xl74" style="border-left: none; border-top: none;">0</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">366</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">274</td>
</tr>
<!--EndFragment-->
</tbody></table>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-79875016898523952192013-06-27T15:43:00.001-07:002013-06-27T15:43:05.244-07:00Registration for new session now past due! Bar code 830767<span style="font-family: Trebuchet MS, sans-serif;">Hi Team,</span><div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Trebuchet MS, sans-serif;">The new session started on Tuesday, please register asap if you haven't already done so! We've been advised that we're currently at only 9 participants, which is <u>not enough</u> to run the program...</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">How to register:</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">- In person before your Saturday swim</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">- Online at </span><a href="http://ottawa.ca/en/residents/parks-and-recreation/registered-classes-all-ages/recreation-registration"><span style="font-size: x-small;">http://ottawa.ca/en/residents/parks-and-recreation/registered-classes-all-ages/recreation-registration</span></a></div>
<div>
<span style="font-family: 'Trebuchet MS', sans-serif;">- Touch tone telephone </span></div>
<div>
<br /></div>
<div>
<span style="color: red; font-family: Trebuchet MS, sans-serif; font-size: large;">No registration = no swim!!!</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">Please remember, drop-ins are permitted only by prior arrangement with the Complex's management, at a cost $9.75 per session.</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">For more information on City of Ottawa guidelines, please visit the following link: </span><span style="font-size: x-small;"><a href="http://ottawa.ca/en/residents/parks-and-recreation/registered-classes-all-ages/recreation-registration">http://ottawa.ca/en/residents/parks-and-recreation/registered-classes-all-ages/recreation-registration</a></span></div>
<div>
<br /></div>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-75126899780191786202013-06-24T18:12:00.001-07:002013-06-24T18:12:56.298-07:002013 USA Nationals Championships & Worlds Trials<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7KMZBasu1dNMnu66DcMzC-XWlT_zuuV0RV-p56kqTpXAjOM7KSgmzcM2vMpzL1fv_yED8nTczdYRIvC3Y4BCtdU2ThocUqdAkeWGsBKHVGfGP20A_-I1RKY2aqK2DUY6IN02stfEorEA/s1600/Screen+Shot+2013-06-24+at+9.10.00+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7KMZBasu1dNMnu66DcMzC-XWlT_zuuV0RV-p56kqTpXAjOM7KSgmzcM2vMpzL1fv_yED8nTczdYRIvC3Y4BCtdU2ThocUqdAkeWGsBKHVGfGP20A_-I1RKY2aqK2DUY6IN02stfEorEA/s200/Screen+Shot+2013-06-24+at+9.10.00+PM.png" width="200" /></a><span style="font-family: Trebuchet MS, sans-serif;">For anyone interested, the 2013 USA Nationals start June 25th at 9am. Take a look at the psych sheets. Scary fast.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Live feed online, starts at about 8:50am, just before the event gets underway:</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><a href="http://www.usaswimming.org/DesktopDefault.aspx?TabId=1418&Alias=Rainbow&Lang=en">http://www.usaswimming.org/DesktopDefault.aspx?TabId=1418&Alias=Rainbow&Lang=en</a></span><br />
<br />Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-41682218559822750142013-06-23T17:08:00.000-07:002013-06-23T17:08:38.302-07:00Meech Lake 2k - race report from Laura!<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: -webkit-auto;">
<span style="color: #222222; font-family: Trebuchet MS, sans-serif;">The Technosport Meech Lake 2km Race took place on Sunday, here's a race report from Laura. Congrats on the great swim time!</span></div>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; text-align: -webkit-auto;"></span></span><br />
<div style="text-align: justify;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white; text-align: -webkit-auto;"><span style="color: #444444;"><i style="background-color: #fff2cc;">The water was calm and not cold in my opinion. The turn out was decent but not overwhelming. I went out fast but then suddenly got tired and a bit panicky. I almost gave up, but then calmed myself down with a few breaths and a few breast strokes, then reminded myself that its just a swim and I do this all the time. Just go with the flow and enjoy the swim one stroke at a time. In the end, I did fine. My friend clocked my time at 37:47. I think I was the fourth woman out but remains to be confirmed on the stats. I'm just happy that I did it. I am looking forward to a straight line course, not going in circles. Sighting remains a bit of a challenge and I find it a bit disorienting to swim in open water at this time. Nonetheless I like being in the water and all in all, a good experience. </i></span></span></span></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcLqVFk0NqnENG7B32k8Yj-toLsAPhOudo74xPcBbZbs5a4erhtuV08GCeiAGFH-MjnS5DLaiEQR5CCXP4BVK_aYW18XKPTbLKaZd2NhHim-3d5k1AEhKW7CfrCI5CvNpQFwt8ThYXfmM/s1600/IMG-20130622-00091-1.jpg" imageanchor="1" style="background-color: #fff2cc; margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcLqVFk0NqnENG7B32k8Yj-toLsAPhOudo74xPcBbZbs5a4erhtuV08GCeiAGFH-MjnS5DLaiEQR5CCXP4BVK_aYW18XKPTbLKaZd2NhHim-3d5k1AEhKW7CfrCI5CvNpQFwt8ThYXfmM/s400/IMG-20130622-00091-1.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Laura - post race</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<i style="background-color: #fff2cc; color: #444444; font-family: 'Trebuchet MS', sans-serif;">PS - there is no sophisticated way to get in or out of a wetsuit. fact.</i></div>
<div class="separator" style="clear: both; text-align: center;">
<i style="background-color: #fff2cc; color: #444444; font-family: 'Trebuchet MS', sans-serif;"><br /></i></div>
<div class="separator" style="clear: both; text-align: center;">
<i style="background-color: white; color: #444444; font-family: 'Trebuchet MS', sans-serif;"><br /></i></div>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-89571402200556250542013-06-23T16:50:00.003-07:002013-06-23T16:50:56.804-07:002013-06-22
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 489px;">
<!--StartFragment-->
<colgroup><col style="mso-width-alt: 2944; mso-width-source: userset; width: 69pt;" width="69"></col>
<col span="5" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
<col span="2" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
</colgroup><tbody>
<tr height="29" style="height: 29.25pt; mso-height-source: userset;">
<td class="xl66" height="29" style="background-color: black; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: white; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 29.25pt; text-underline-style: none; width: 69pt;" width="69">June 23rd</td>
<td class="xl78" colspan="5" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: windowtext; border-top-width: 0.5pt; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 300pt;" width="300">Set details</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Yards</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Metres</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Warm-up</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">200 ch/4x25 kick/100 pull/100 IM</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">500</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457.2</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 2</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">4 x 400 free</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1600</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1463.04</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 3</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">8 x 25 sprint</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">200</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">182.88</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Cool-down</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">choice</td>
<td class="xl69" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">100</td>
<td class="xl69" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91.44</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" height="15" style="height: 15.0pt;"> </td>
<td class="xl73" colspan="5" style="font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">
TOTAL = </td>
<td class="xl72" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2400</td>
<td class="xl72" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2195</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" colspan="3" height="15" style="height: 15.0pt; mso-ignore: colspan;">Conversion
100 yards = 91.44 metres</td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" height="15" style="height: 15.0pt;"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl70" colspan="7" height="15" style="height: 15.0pt; mso-ignore: colspan;">Log
in to track your Million Metre Challenge:
<a href="http://www.mymsc.ca/MyMscPage.jsp">http://www.mymsc.ca/MyMscPage.jsp</a></td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl68" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Free</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Breast</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Back</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Fly</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">IM</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Kick</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Drills</td>
<td class="xl68" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Mixed</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl74" height="15" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; height: 15pt; text-underline-style: none;">1646</td>
<td class="xl74" style="border-left: none; border-top: none;">0</td>
<td class="xl74" style="border-left: none; border-top: none;">0</td>
<td class="xl74" style="border-left: none; border-top: none;">0</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl74" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">274</td>
</tr>
<!--EndFragment-->
</tbody></table>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-79028501478509090432013-06-20T17:42:00.002-07:002013-06-20T17:42:52.073-07:00Coach Mike on vacation, Nick coaching next 2 practices<span style="font-family: Trebuchet MS, sans-serif;">Coach Mike is on holidays for a few days, the next two practices will be with Nick!</span><div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">Visit us on Facebook: </span></div>
<div>
<a href="https://www.facebook.com/pages/St-Laurent-Sharks-Masters-Swim-Club/278897025588969?fref=ts" style="font-family: 'Trebuchet MS', sans-serif;">CLUB FACEBOOK PAGE</a></div>
<div>
<div>
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<div class="separator" style="clear: both; text-align: center;">
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Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-60228366905235237222013-06-20T17:36:00.002-07:002013-06-20T17:36:11.770-07:002013-06-20
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 489px;">
<!--StartFragment-->
<colgroup><col style="mso-width-alt: 2944; mso-width-source: userset; width: 69pt;" width="69"></col>
<col span="5" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
<col span="2" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
</colgroup><tbody>
<tr height="29" style="height: 29.25pt; mso-height-source: userset;">
<td class="xl74" height="29" style="background-color: black; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: white; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 29.25pt; text-underline-style: none; width: 69pt;" width="69">June 20th</td>
<td class="xl78" colspan="5" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: windowtext; border-top-width: 0.5pt; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 300pt;" width="300">Set details</td>
<td class="xl66" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Yards</td>
<td class="xl66" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Metres</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Warm-up</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">200 ch/4x25 kick/100 pull/100 IM</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">500</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457.2</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 2</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">2 x [4x50 fly, 4x50 back, 4x50 breast, 4x50 free (down drill)]</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1600</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1463.04</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 3</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">4 x 100 free</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">400</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">365.76</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Cool-down</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">choice</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">100</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91.44</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" height="15" style="height: 15.0pt;"> </td>
<td class="xl72" colspan="5" style="font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">
TOTAL = </td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2600</td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2377</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" colspan="3" height="15" style="height: 15.0pt; mso-ignore: colspan;">Conversion
100 yards = 91.44 metres</td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" height="15" style="height: 15.0pt;"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" colspan="7" height="15" style="height: 15.0pt; mso-ignore: colspan;">Log
in to track your Million Metre Challenge:
<a href="http://www.mymsc.ca/MyMscPage.jsp">http://www.mymsc.ca/MyMscPage.jsp</a></td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Free</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Breast</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Back</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Fly</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">IM</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Kick</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Drills</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Mixed</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl73" height="15" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; height: 15pt; text-underline-style: none;">366</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1554</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">274</td>
</tr>
<!--EndFragment-->
</tbody></table>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-76595114261602946812013-06-20T17:32:00.002-07:002013-06-20T17:32:33.433-07:002013-06-18
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 489px;">
<!--StartFragment-->
<colgroup><col style="mso-width-alt: 2944; mso-width-source: userset; width: 69pt;" width="69"></col>
<col span="5" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
<col span="2" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
</colgroup><tbody>
<tr height="29" style="height: 29.25pt; mso-height-source: userset;">
<td class="xl74" height="29" style="background-color: black; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: white; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 29.25pt; text-underline-style: none; width: 69pt;" width="69">June 18th</td>
<td class="xl78" colspan="5" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: windowtext; border-top-width: 0.5pt; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 300pt;" width="300">Set details</td>
<td class="xl66" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Yards</td>
<td class="xl66" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Metres</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Warm-up</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">200 ch/4x25 kick/100 pull/100 IM</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">500</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457.2</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 2</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">2 times [4x50IM, 2x100free, 1x200free, 2x100free, 4x50IM]</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">2000</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1828.8</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 3</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">6x25 partner sprint</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">150</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">137.16</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Cool-down</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">choice</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">100</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91.44</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" height="15" style="height: 15.0pt;"> </td>
<td class="xl72" colspan="5" style="font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">
TOTAL = </td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2750</td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2515</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" colspan="3" height="15" style="height: 15.0pt; mso-ignore: colspan;">Conversion
100 yards = 91.44 metres</td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" height="15" style="height: 15.0pt;"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" colspan="7" height="15" style="height: 15.0pt; mso-ignore: colspan;">Log
in to track your Million Metre Challenge:
<a href="http://www.mymsc.ca/MyMscPage.jsp">http://www.mymsc.ca/MyMscPage.jsp</a></td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Free</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Breast</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Back</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Fly</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">IM</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Kick</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Drills</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Mixed</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl73" height="15" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; height: 15pt; text-underline-style: none;">1234</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">823</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">274</td>
</tr>
<!--EndFragment-->
</tbody></table>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-18005710113712755192013-06-16T17:38:00.000-07:002013-06-16T17:38:30.105-07:00A few interesting reads in the world of swimming...<div style="text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW1n_JX3wIPGysNwqtfkyXEl_TPVmTzyyHv9PvLxdpSCrrEv5x7d0dZbkPT46kwCTHsg4epXjiaoIeXEf1qNYK8H_TVVW32me09XaN9Nk2EtdEKh9iPooXEIHjMxt69BiZyWhd9RLtbBQ/s1600/Screen+Shot+2013-06-16+at+8.32.28+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="177" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW1n_JX3wIPGysNwqtfkyXEl_TPVmTzyyHv9PvLxdpSCrrEv5x7d0dZbkPT46kwCTHsg4epXjiaoIeXEf1qNYK8H_TVVW32me09XaN9Nk2EtdEKh9iPooXEIHjMxt69BiZyWhd9RLtbBQ/s320/Screen+Shot+2013-06-16+at+8.32.28+PM.png" width="320" /></a><br />
<a href="http://swimswam.com/michael-phelps-explains-retiring-before-30-says-chase-kalisz-is-swimmings-new-talent-to-watch/">Phelps explains retiring before 30</a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLTwS9MM14mdxDiDq4I0c0yIFm_a_sTeoFtEI2_hxgp2S-kOtrkCXWAPNtS1pfXH2D-wR_-VnFwgmDR-D-OeQIGaVvYOLGusC7u2tRZIAGVJZoGgtsbrgEqD3C9XvzJ4FQQ1QNzedgwfQ/s1600/Screen+Shot+2013-06-16+at+8.23.35+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLTwS9MM14mdxDiDq4I0c0yIFm_a_sTeoFtEI2_hxgp2S-kOtrkCXWAPNtS1pfXH2D-wR_-VnFwgmDR-D-OeQIGaVvYOLGusC7u2tRZIAGVJZoGgtsbrgEqD3C9XvzJ4FQQ1QNzedgwfQ/s1600/Screen+Shot+2013-06-16+at+8.23.35+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLTwS9MM14mdxDiDq4I0c0yIFm_a_sTeoFtEI2_hxgp2S-kOtrkCXWAPNtS1pfXH2D-wR_-VnFwgmDR-D-OeQIGaVvYOLGusC7u2tRZIAGVJZoGgtsbrgEqD3C9XvzJ4FQQ1QNzedgwfQ/s1600/Screen+Shot+2013-06-16+at+8.23.35+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLTwS9MM14mdxDiDq4I0c0yIFm_a_sTeoFtEI2_hxgp2S-kOtrkCXWAPNtS1pfXH2D-wR_-VnFwgmDR-D-OeQIGaVvYOLGusC7u2tRZIAGVJZoGgtsbrgEqD3C9XvzJ4FQQ1QNzedgwfQ/s320/Screen+Shot+2013-06-16+at+8.23.35+PM.png" width="320" /></a></div>
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<a href="http://www.guardian.co.uk/sport/2013/jun/13/swimming-marathon-cuba-florida">Chloe McCardel's Cuba to Florida swim comes to stinging end at the 11th hour</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiePEOrSoL8RnruoFhAU4eDGptqMrMpqKf6IkwHeTPy0ATvyvL6nbfMZV07bi5mqE3XWPMhry_6hqGh5bZzshCK67_6OsHjxyWL51ip59L4tBv4_sKqEXWgtjdonKV-8gYtX4cubgelQ5k/s1600/Screen+Shot+2013-06-16+at+8.25.38+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiePEOrSoL8RnruoFhAU4eDGptqMrMpqKf6IkwHeTPy0ATvyvL6nbfMZV07bi5mqE3XWPMhry_6hqGh5bZzshCK67_6OsHjxyWL51ip59L4tBv4_sKqEXWgtjdonKV-8gYtX4cubgelQ5k/s1600/Screen+Shot+2013-06-16+at+8.25.38+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiePEOrSoL8RnruoFhAU4eDGptqMrMpqKf6IkwHeTPy0ATvyvL6nbfMZV07bi5mqE3XWPMhry_6hqGh5bZzshCK67_6OsHjxyWL51ip59L4tBv4_sKqEXWgtjdonKV-8gYtX4cubgelQ5k/s320/Screen+Shot+2013-06-16+at+8.25.38+PM.png" width="320" /></a><br />
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<a href="http://www.guardian.co.uk/film/2013/jun/06/esther-williams-dies-91">Esther Williams obituary</a><br />
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<br />Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-20164449289037066232013-06-13T16:18:00.001-07:002013-06-13T16:18:07.803-07:00Facebook page! Shark memes!<span style="font-family: Trebuchet MS, sans-serif;">Our club now has a <a href="https://www.facebook.com/pages/St-Laurent-Sharks-Masters-Swim-Club/278897025588969?fref=ts">Facebook page</a>! Hit that "Like" button!</span><div>
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<div>
<span style="font-family: Trebuchet MS, sans-serif;">We've set up the page for a few reasons:</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">- it's immediate (whereas the blog publishes overnight)</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">- it's easier for people to chat/comment about swim stuff</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">- it will help further build our swim community with the usual Facebook fun</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">- who doesn't enjoy getting inspirational sports/shark memes in their new feed?!?</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK0qlfAA1cmCbFypX-KKptesYnhmJTBXY0jIpgdOj_Hs0OF56M6DnPGJJZqMhWrjcfuRAWIQW0CGSRYHZefsv2YANL-V8v7_DmvWK9w5VOlosB2fXo-H4GiLRh2xvacOWVsv2VdokpwIM/s1600/h1FF4F89B.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="335" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK0qlfAA1cmCbFypX-KKptesYnhmJTBXY0jIpgdOj_Hs0OF56M6DnPGJJZqMhWrjcfuRAWIQW0CGSRYHZefsv2YANL-V8v7_DmvWK9w5VOlosB2fXo-H4GiLRh2xvacOWVsv2VdokpwIM/s400/h1FF4F89B.jpeg" width="400" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">The blog will continue to publish the same content, of course - links to articles, info on upcoming events, instructional videos, swim pics, etc. Some of the more important blog posts will also be posted to the Facebook page as well.</span></div>
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Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-84846158253029377762013-06-13T15:54:00.002-07:002013-06-13T15:54:24.617-07:002013-06-13
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 489px;">
<!--StartFragment-->
<colgroup><col style="mso-width-alt: 2944; mso-width-source: userset; width: 69pt;" width="69"></col>
<col span="5" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
<col span="2" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
</colgroup><tbody>
<tr height="29" style="height: 29.25pt; mso-height-source: userset;">
<td class="xl74" height="29" style="background-color: black; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: white; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 29.25pt; text-underline-style: none; width: 69pt;" width="69">June 13th</td>
<td class="xl78" colspan="5" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: windowtext; border-top-width: 0.5pt; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 300pt;" width="300">Set details</td>
<td class="xl66" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Yards</td>
<td class="xl66" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Metres</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Warm-up</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">200 ch/4x25 kick/100 pull/100 IM</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">500</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457.2</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 2</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">4 x 50 1-arm catchup fly/back/breast/free</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">800</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">731.52</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 3</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">2 x 400 free</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">800</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">731.52</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Cool-down</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">choice</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">100</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91.44</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" height="15" style="height: 15.0pt;"> </td>
<td class="xl72" colspan="5" style="font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">
TOTAL = </td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2200</td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2012</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" colspan="3" height="15" style="height: 15.0pt; mso-ignore: colspan;">Conversion
100 yards = 91.44 metres</td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" height="15" style="height: 15.0pt;"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" colspan="7" height="15" style="height: 15.0pt; mso-ignore: colspan;">Log
in to track your Million Metre Challenge:
<a href="http://www.mymsc.ca/MyMscPage.jsp">http://www.mymsc.ca/MyMscPage.jsp</a></td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Free</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Breast</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Back</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Fly</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">IM</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Kick</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Drills</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Mixed</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl73" height="15" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; height: 15pt; text-underline-style: none;">732</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">823</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">274</td>
</tr>
<!--EndFragment-->
</tbody></table>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-79010162361703493232013-06-11T17:50:00.002-07:002013-06-11T17:50:32.493-07:00Video footage from 2013 FINA Canadian Masters Swimming Championships<span style="font-family: Trebuchet MS, sans-serif;">Hey gang! Wanted to say again what a great time we had at Nationals - not only did we swim extremely well, but it was also nice to bond as a team, get to know each other better and cheer each other on. Below is footage from the event, we managed to get just about everyone, my apologies if we weren't able to capture video of everyone's swims - next time!</span><div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/LncOSdTA5MM?feature=player_embedded' frameborder='0'></iframe></div>
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Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-34544509675235296432013-06-11T17:13:00.002-07:002013-06-11T17:13:57.855-07:002013-06-11
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 489px;">
<!--StartFragment-->
<colgroup><col style="mso-width-alt: 2944; mso-width-source: userset; width: 69pt;" width="69"></col>
<col span="5" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
<col span="2" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
</colgroup><tbody>
<tr height="29" style="height: 29.25pt; mso-height-source: userset;">
<td class="xl74" height="29" style="background-color: black; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: white; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 29.25pt; text-underline-style: none; width: 69pt;" width="69">June 11th</td>
<td class="xl78" colspan="5" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: windowtext; border-top-width: 0.5pt; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 300pt;" width="300">Set details</td>
<td class="xl66" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Yards</td>
<td class="xl66" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Metres</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Warm-up</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">200 ch/4x25 kick/100 pull/100 IM</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">500</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457.2</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 2</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">2 x 400 IM (by 25s, on 30-40secs)</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">800</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">731.52</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 3</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">12 x 100 free build</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1200</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1097.28</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Cool-down</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">choice</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">100</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91.44</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" height="15" style="height: 15.0pt;"> </td>
<td class="xl72" colspan="5" style="font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">
TOTAL = </td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2600</td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2377</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" colspan="3" height="15" style="height: 15.0pt; mso-ignore: colspan;">Conversion
100 yards = 91.44 metres</td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" height="15" style="height: 15.0pt;"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" colspan="7" height="15" style="height: 15.0pt; mso-ignore: colspan;">Log
in to track your Million Metre Challenge:
<a href="http://www.mymsc.ca/MyMscPage.jsp">http://www.mymsc.ca/MyMscPage.jsp</a></td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Free</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Breast</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Back</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Fly</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">IM</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Kick</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Drills</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Mixed</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl73" height="15" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; height: 15pt; text-underline-style: none;">1097</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">823</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">274</td>
</tr>
<!--EndFragment-->
</tbody></table>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-84964745646805908292013-06-11T02:58:00.000-07:002013-06-11T02:58:13.551-07:00Technosport Awards Banquet - Wednesday June 26th<div>
<span style="font-family: Trebuchet MS, sans-serif;">You're invited to join Technosport on June 26th for their annual awards banquet!</span></div>
<span style="font-family: Trebuchet MS, sans-serif;"><div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
5:30pm cash bar open</span><div>
<span style="font-family: Trebuchet MS, sans-serif;">6:00pm buffet</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">$30 all-you-can-eat, one non-alcoholic beverage, tax & gratuity</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">Slide show & awards presentation!</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">Tuckers Market Place</span></div>
<div>
<span style="font-family: Trebuchet MS, sans-serif;">61 York Street</span></div>
<div>
<div>
<br /></div>
</div>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com1tag:blogger.com,1999:blog-8563610013064566787.post-43403583895565363442013-06-11T02:53:00.001-07:002013-06-11T02:53:15.025-07:002013-06-08
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 489px;">
<!--StartFragment-->
<colgroup><col style="mso-width-alt: 2944; mso-width-source: userset; width: 69pt;" width="69"></col>
<col span="5" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
<col span="2" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
</colgroup><tbody>
<tr height="29" style="height: 29.25pt; mso-height-source: userset;">
<td class="xl74" height="29" style="background-color: black; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: white; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 29.25pt; text-underline-style: none; width: 69pt;" width="69">June 8th</td>
<td class="xl78" colspan="5" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: windowtext; border-top-width: 0.5pt; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 300pt;" width="300">Set details</td>
<td class="xl66" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Yards</td>
<td class="xl66" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Metres</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Warm-up</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">200 ch/4x25 kick/100 pull/100 IM</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">500</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457.2</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 2</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">4 x 400 free</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1600</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1463.04</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 3</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">10 x 25 sprint</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">250</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">228.6</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Cool-down</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">choice</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">100</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91.44</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" height="15" style="height: 15.0pt;"> </td>
<td class="xl72" colspan="5" style="font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">
TOTAL = </td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2450</td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2240</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" colspan="3" height="15" style="height: 15.0pt; mso-ignore: colspan;">Conversion
100 yards = 91.44 metres</td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" height="15" style="height: 15.0pt;"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" colspan="7" height="15" style="height: 15.0pt; mso-ignore: colspan;">Log
in to track your Million Metre Challenge:
<a href="http://www.mymsc.ca/MyMscPage.jsp">http://www.mymsc.ca/MyMscPage.jsp</a></td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Free</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Breast</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Back</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Fly</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">IM</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Kick</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Drills</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Mixed</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl73" height="15" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; height: 15pt; text-underline-style: none;">1463</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">503</td>
</tr>
<!--EndFragment-->
</tbody></table>
Anonymoushttp://www.blogger.com/profile/06153471711388295964noreply@blogger.com0tag:blogger.com,1999:blog-8563610013064566787.post-18840929594323710022013-06-11T02:50:00.001-07:002013-06-11T02:50:50.289-07:002013-06-06
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 489px;">
<!--StartFragment-->
<colgroup><col style="mso-width-alt: 2944; mso-width-source: userset; width: 69pt;" width="69"></col>
<col span="5" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
<col span="2" style="mso-width-alt: 2560; mso-width-source: userset; width: 60pt;" width="60"></col>
</colgroup><tbody>
<tr height="29" style="height: 29.25pt; mso-height-source: userset;">
<td class="xl74" height="29" style="background-color: black; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: white; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 29.25pt; text-underline-style: none; width: 69pt;" width="69">June 6th</td>
<td class="xl78" colspan="5" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 0.5pt; border-left-color: windowtext; border-left-width: 0.5pt; border-style: solid none solid solid; border-top-color: windowtext; border-top-width: 0.5pt; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 300pt;" width="300">Set details</td>
<td class="xl66" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Yards</td>
<td class="xl66" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none; width: 60pt;" width="60">Distance<br />
Metres</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Warm-up</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">200 ch/4x25 kick/100 pull/100 IM</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">500</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457.2</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 2</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">4 x [4 x IM order kick]</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">400</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">365.76</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 3</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">4 x [4 x IM order 1-arm]</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">400</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">365.76</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 4</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">4 x [4 x IM order sprint]</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">400</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">365.76</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Set 5</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">8 x 25 partner swim</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">200</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">182.88</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Cool-down</td>
<td class="xl75" colspan="5" style="border-left: none; border-right: .5pt solid black;">choice</td>
<td class="xl68" style="background-color: #ffeb9c; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #9c6500; font-family: Calibri; font-size: 12pt; text-underline-style: none;">100</td>
<td class="xl68" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91.44</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" height="15" style="height: 15.0pt;"> </td>
<td class="xl72" colspan="5" style="font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">
TOTAL = </td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">2000</td>
<td class="xl71" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">1829</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" colspan="3" height="15" style="height: 15.0pt; mso-ignore: colspan;">Conversion
100 yards = 91.44 metres</td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" height="15" style="height: 15.0pt;"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl63"> </td>
<td class="xl65"> </td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl69" colspan="7" height="15" style="height: 15.0pt; mso-ignore: colspan;">Log
in to track your Million Metre Challenge:
<a href="http://www.mymsc.ca/MyMscPage.jsp">http://www.mymsc.ca/MyMscPage.jsp</a></td>
<td class="xl65"> </td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl67" height="15" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; height: 15pt; text-underline-style: none;">Free</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Breast</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Back</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Fly</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">IM</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Kick</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Drills</td>
<td class="xl67" style="background-color: #d9d9d9; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; font-family: Calibri; font-size: 12pt; font-weight: 700; text-underline-style: none;">Mixed</td>
</tr>
<tr height="15" style="height: 15.0pt;">
<td class="xl73" height="15" style="border-top: none; height: 15.0pt;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="border-left: none; border-top: none;">0</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">1189</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">91</td>
<td class="xl73" style="background-color: #c6efce; background-position: initial initial; background-repeat: initial initial; border: 0.5pt solid windowtext; color: #006100; font-family: Calibri; font-size: 12pt; text-underline-style: none;">457</td>
</tr>
<!--EndFragment-->
</tbody></table>
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