Regular Group Training
Main.RegularGroupTraining History
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''Above:Team paddlers change over each lap (Photo: Wade Rowston)''
''Above:
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''Above: Trying to catch the paddler ahead is the main aim (Photo: Wade Rowston)''
''Above: Trying to catch the paddler ahead is the main aim (Photo: Wade Rowston)''
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''Above: Team paddlers change over each lap (Photo: Wade Rowston)''
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%lfloat width=650px%Attach:20192x2RelayChangeOver1.jpg
''Above: Team paddlers change over each lap (Photo: Wade Rowston)''
''Above: Team paddlers change over each lap (Photo: Wade Rowston)''
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!!2x2 Relay - Join in the fun!
This is a fun handicapped team event that is held on a Sunday once each month. Starting at around 7:45am (depending on your handicap) and finishing within 2 hours it does not take up too much of your Sunday. It is followed by a post race gathering and debrief and usually morning tea for those that can stay. Enter as a team of 2 boats (any boat combo) or enter as a single and we will try to match with someone.
It starts and finishes at the pontoon, with changeovers at the pontoon as well from a standing start. Each team of 2 boats, alternate between 2000m sprint efforts from the pontoon to the 6km marker and return. The relay is completed when each team has completed 8 laps i.e. 2x 4x 2000m (16 000m of sprint total).
It is a great social event too. All standard of paddlers are welcome as handicaps are applied based on speed. Family teams are encouraged as it is a great way to introduce kids to racing for fun.
Sprint paddling 2km as fast as you can is a great workout. And each team boat does that 4 times. This is a very valuable exercise when leading wash ride packs and to practise managing physical and mental exhaustion. It is a mental exercise just as much as a physical one as 2000m (estimated 9-13 minutes) is a long distance when paddling at 80 - 100% effort.
Watch the club website for the next up and coming 2x2 relay. It will always be on a Sunday once each month but which Sunday in month will vary to fit around other paddling events.
Fundamentals:-
* Enter by emailing lcrkers@gmail.com by Fri before the race
* Handicaps will be emailed to you the night before
* Your team must start on the allocated time
* Keep to the right of any oncoming paddler
* Anti-clockwise turn around the 6km marker
* Standing start at changeover
This is a fun handicapped team event that is held on a Sunday once each month. Starting at around 7:45am (depending on your handicap) and finishing within 2 hours it does not take up too much of your Sunday. It is followed by a post race gathering and debrief and usually morning tea for those that can stay. Enter as a team of 2 boats (any boat combo) or enter as a single and we will try to match with someone.
It starts and finishes at the pontoon, with changeovers at the pontoon as well from a standing start. Each team of 2 boats, alternate between 2000m sprint efforts from the pontoon to the 6km marker and return. The relay is completed when each team has completed 8 laps i.e. 2x 4x 2000m (16 000m of sprint total).
It is a great social event too. All standard of paddlers are welcome as handicaps are applied based on speed. Family teams are encouraged as it is a great way to introduce kids to racing for fun.
Sprint paddling 2km as fast as you can is a great workout. And each team boat does that 4 times. This is a very valuable exercise when leading wash ride packs and to practise managing physical and mental exhaustion. It is a mental exercise just as much as a physical one as 2000m (estimated 9-13 minutes) is a long distance when paddling at 80 - 100% effort.
Watch the club website for the next up and coming 2x2 relay. It will always be on a Sunday once each month but which Sunday in month will vary to fit around other paddling events.
Fundamentals:-
* Enter by emailing lcrkers@gmail.com by Fri before the race
* Handicaps will be emailed to you the night before
* Your team must start on the allocated time
* Keep to the right of any oncoming paddler
* Anti-clockwise turn around the 6km marker
* Standing start at changeover
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!!2x2 Relay - Join in the fun!
This is a fun handicapped team event that is held on a Sunday once each month. Starting at around 7:45am (depending on your handicap) and finishing within 2 hours it does not take up too much of your Sunday. It is followed by a post race gathering and debrief and usually morning tea for those that can stay. Enter as a team of 2 boats (any boat combo) or enter as a single and we will try to match with someone.
It starts and finishes at the pontoon, with changeovers at the pontoon as well from a standing start. Each team of 2 boats, alternate between 2000m sprint efforts from the pontoon to the 6km marker and return. The relay is completed when each team has completed 8 laps i.e. 2x 4x 2000m (16 000m of sprint total).
It is a great social event too. All standard of paddlers are welcome as handicaps are applied based on speed. Family teams are encouraged as it is a great way to introduce kids to racing for fun.
Sprint paddling 2km as fast as you can is a great workout. And each team boat does that 4 times. This is a very valuable exercise when leading wash ride packs and to practise managing physical and mental exhaustion. It is a mental exercise just as much as a physical one as 2000m (estimated 9-13 minutes) is a long distance when paddling at 80 - 100% effort.
Watch the club website for the next up and coming 2x2 relay. It will always be on a Sunday once each month but which Sunday in month will vary to fit around other paddling events.
Fundamentals:-
* Enter by emailing lcrkers@gmail.com by Fri before the race
* Handicaps will be emailed to you the night before
* Your team must start on the allocated time
* Keep to the right of any oncoming paddler
* Anti-clockwise turn around the 6km marker
* Standing start at changeover
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* Enter by emailing lcrkers@gmail.com by Fri before the race
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* Handicaps will be emailed to you the night before
* Your team must start on the allocated time
* Keep to the right of any oncoming paddler
* Anti-clockwise turn around the 6km marker
* Standing start at changeover
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to:
!!2x2 Relay - Join in the fun!
This is a fun handicapped team event that is held on a Sunday once each month. Starting at around 7:45am (depending on your handicap) and finishing within 2 hours it does not take up too much of your Sunday. It is followed by a post race gathering and debrief and usually morning tea for those that can stay. Enter as a team of 2 boats (any boat combo) or enter as a single and we will try to match with someone.
It starts and finishes at the pontoon, with changeovers at the pontoon as well from a standing start. Each team of 2 boats, alternate between 2000m sprint efforts from the pontoon to the 6km marker and return. The relay is completed when each team has completed 8 laps i.e. 2x 4x 2000m (16 000m of sprint total).
It is a great social event too. All standard of paddlers are welcome as handicaps are applied based on speed. Family teams are encouraged as it is a great way to introduce kids to racing for fun.
Sprint paddling 2km as fast as you can is a great workout. And each team boat does that 4 times. This is a very valuable exercise when leading wash ride packs and to practise managing physical and mental exhaustion. It is a mental exercise just as much as a physical one as 2000m (estimated 9-13 minutes) is a long distance when paddling at 80 - 100% effort.
Watch the club website for the next up and coming 2x2 relay. It will always be on a Sunday once each month but which Sunday in month will vary to fit around other paddling events.
Fundamentals:-
• Enter by emailing lcrkers@gmail.com by Fri before the race
• Handicaps will be emailed to you the night before
• Your team must start on the allocated time
• Keep to the right of any oncoming paddler
• Anti-clockwise turn around the 6km marker
• Standing start at changeover
This is a fun handicapped team event that is held on a Sunday once each month. Starting at around 7:45am (depending on your handicap) and finishing within 2 hours it does not take up too much of your Sunday. It is followed by a post race gathering and debrief and usually morning tea for those that can stay. Enter as a team of 2 boats (any boat combo) or enter as a single and we will try to match with someone.
It starts and finishes at the pontoon, with changeovers at the pontoon as well from a standing start. Each team of 2 boats, alternate between 2000m sprint efforts from the pontoon to the 6km marker and return. The relay is completed when each team has completed 8 laps i.e. 2x 4x 2000m (16 000m of sprint total).
It is a great social event too. All standard of paddlers are welcome as handicaps are applied based on speed. Family teams are encouraged as it is a great way to introduce kids to racing for fun.
Sprint paddling 2km as fast as you can is a great workout. And each team boat does that 4 times. This is a very valuable exercise when leading wash ride packs and to practise managing physical and mental exhaustion. It is a mental exercise just as much as a physical one as 2000m (estimated 9-13 minutes) is a long distance when paddling at 80 - 100% effort.
Watch the club website for the next up and coming 2x2 relay. It will always be on a Sunday once each month but which Sunday in month will vary to fit around other paddling events.
Fundamentals:-
• Enter by emailing lcrkers@gmail.com by Fri before the race
• Handicaps will be emailed to you the night before
• Your team must start on the allocated time
• Keep to the right of any oncoming paddler
• Anti-clockwise turn around the 6km marker
• Standing start at changeover
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!!Deep Water Assisted/Self Recovery Workshop and K1 try-oot
to:
!!Deep Water Assisted/Self Recovery Workshop and K1 try-ou2xt
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%lfloat width=650px%Attach:2019Squad_Water.jpg
''Above: Morning sun and an enthusiastic bunch of paddlers! (Photo: WR)''
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*'''MUST RSVP''' by the Tuesday before: tonyhystek@icloud.com
*Cancellation: Email tonyhystek@icloud.com by Tuesday OR SMS on Wednesday: Tony 0409229994
*Cancellation: Email tonyhystek
to:
*'''MUST RSVP''' by the Tuesday before: tonyhystek[AT]icloud.com
*Cancellation: Email tonyhystek[AT]icloud.com by Tuesday OR SMS on Wednesday: Tony 0409229994
*Cancellation: Email tonyhystek[AT]icloud.com by Tuesday OR SMS on Wednesday: Tony 0409229994
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We will be running another workshop at Narrabeen in late Noverber or December, so watch this space. All boat models welcome. Must wear life jackets.
to:
We will be running another workshop at Narrabeen in late November or December, so watch this space. All boat models welcome. Must wear life jackets.
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* Speed: 10kph
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* Speed: 10kph (ie 65mins or less over 12km course)
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Current sessions:
to:
'''Current Training Dates:'''
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*Cancellation: Email by Tuesday OR SMS on Wednesday: Tony 0409229994
to:
*Cancellation: Email tonyhystek@icloud.com by Tuesday OR SMS on Wednesday: Tony 0409229994
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Cancellation: Email by Tuesday OR SMS on Wednesday: Tony 0409229994
to:
*Cancellation: Email by Tuesday OR SMS on Wednesday: Tony 0409229994
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Time: 5.20pm ready to get on the water. Theory then paddle. No latecomers.
Date: Check here for dates, and check again on the day of training. They may be cancelled at short notice if the coach can’t make it.
Place: Assembly area at top of stairs to pontoon
MUST RSVP by the Tuesday before: tonyhystek@icloud.com
Date: Check here for dates, and check again on the day of training. They may be cancelled at short notice if the coach can’t make it.
Place: Assembly area at top of stairs to pontoon
MUST RSVP by the Tuesday before: tonyhystek@icloud.com
to:
*Time: 5.20pm ready to get on the water. Theory then paddle. No latecomers.
*Date: Check here for dates, and check again on the day of training. They may be cancelled at short notice if the coach can’t make it.
*Place: Assembly area at top of stairs to pontoon
*'''MUST RSVP''' by the Tuesday before: tonyhystek@icloud.com
*Date: Check here for dates, and check again on the day of training. They may be cancelled at short notice if the coach can’t make it.
*Place: Assembly area at top of stairs to pontoon
*'''MUST RSVP''' by the Tuesday before: tonyhystek@icloud.com
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Wednesday 24th October (including last minute tips for HCC longevity)
Wednesday 21st November
Wednesday 28th November
Deep Water Self Recovery Workshop
We will be running another workshop at Narrabeen in December, so watch this space. All boat models welcome. Must wear life jackets.
Wednesday 21st November
Wednesday 28th November
Deep Water Self Recovery Workshop
We will be running another workshop at Narrabeen in December, so watch this space. All boat models welcome. Must wear life jackets.
to:
*Wednesday 24th October (including last minute tips for HCC longevity)
*Wednesday 21st November
*Wednesday 28th November
!!Deep Water Self Recovery Workshop
We will be running another workshop at Narrabeen in late Noverber or December, so watch this space. All boat models welcome. Must wear life jackets.
*Wednesday 21st November
*Wednesday 28th November
!!Deep Water Self Recovery Workshop
We will be running another workshop at Narrabeen in late Noverber or December, so watch this space. All boat models welcome. Must wear life jackets.
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!!Wednesday Evening Club Coaching
On selected Wednesday afternoons before the time trial, Tony Hystek, LCRK Club Coach, will be conducting training sessions aimed at new and current members wishing to improve their kayaking skills.
We will endeavour to conduct a half hour session on the third and fourth or fifth Wednesday of each month as follows:
Time: 5.20pm ready to get on the water. Theory then paddle. No latecomers.
Date: Check here for dates, and check again on the day of training. They may be cancelled at short notice if the coach can’t make it.
Place: Assembly area at top of stairs to pontoon
MUST RSVP by the Tuesday before: tonyhystek@icloud.com
Cancellation: Email by Tuesday OR SMS on Wednesday: Tony 0409229994
Current sessions:
Wednesday 24th October (including last minute tips for HCC longevity)
Wednesday 21st November
Wednesday 28th November
Deep Water Self Recovery Workshop
We will be running another workshop at Narrabeen in December, so watch this space. All boat models welcome. Must wear life jackets.
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* Members: Wade Rowston, Don Johnstone, Duncan Johnstone, Adrian Clayton
to:
* Members: Wade Rowston, Don Johnstone, Duncan Johnstone, Adrian Clayton. Tim Binns
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*Regular Participants: Tony Hystek, Naomi Johnson, Bruce Gynther, Wade Rowston, Duncan Johnston, Alanna Ewin, Tim Binns,
to:
*Regular Participants: Tony Hystek, Naomi Johnson, Bruce Gynther, Wade Rowston, Duncan Johnston, Alanna Ewin, Tim Binns
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* Day/s: Tuesday and Friday
to:
* Day/s: Tuesday and some Friday's
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* Members: Wade Rowston, Don Johnstone, Duncan Johnstone,
to:
* Members: Wade Rowston, Don Johnstone, Duncan Johnstone, Adrian Clayton
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*Time and Location: Friday mornings, 6:00am latest on the water at The Pontoon
to:
*Time and Location: LCRK Club Pontoon. Friday mornings, 5.55am for a run then 6am at latest on the water
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*Regular Participants: Tony Hystek, Naomi Johnson, Bruce Gynther, Wade Rowston, Duncan Johnston, Alanna Ewin, Adrian Clayton, Tim Binns,
to:
*Regular Participants: Tony Hystek, Naomi Johnson, Bruce Gynther, Wade Rowston, Duncan Johnston, Alanna Ewin, Tim Binns,
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*Speed: 10kph
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*Contact person:tony.hystek(at)gmail.com or text 0409229994
to:
*Contact: tonyhystek@gmail.com
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In addition to the Wednesday night paddle there are several informal training sessions open to members. Please contact the members below about joining in, or simply turn up.
to:
In addition to the Wednesday night paddle there are several informal training sessions open to members. Please contact the members below about joining in, or email committee@lcrk.org.au to check times and attendance.
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* Day/s: Tuesday and Friday.
* Time/s: 6:30 am on the water at Wirong (River Rd) or 6:15 am launch at the pontoon to paddle up to meet others at Wirong 6:30
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* Day/s: Tuesday and Friday
* Time/s: 6:15 am on the water at the pontoon
* Time/s: 6:15 am on the water at the pontoon
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* Members: Derek Simmonds, Wade Rowston, Jon Harris
Additional info: We are pretty regular, but lapse some days, Best to contact Derek to confirm training and discuss before coming to the river. If you start at the Club shed/pontoon then showers are available post training.
Additional
to:
* Members: Wade Rowston, Don Johnstone, Duncan Johnstone,
Additional info: We are pretty regular, but lapse some days, Best to contact committee@lcrk.org.au to confirm training and discuss before coming to the river. Showers are available at the club post training.
Additional info: We are pretty regular, but lapse some days, Best to contact committee@lcrk.org.au to confirm training and discuss before coming to the river. Showers are available at the club post training.
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Additional info: We are pretty regular, but lapse some days, Best to contact Derek to confirm training and discuss before coming to the river
to:
Additional info: We are pretty regular, but lapse some days, Best to contact Derek to confirm training and discuss before coming to the river. If you start at the Club shed/pontoon then showers are available post training.
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*Showers available at the club after training
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*Contact person:tony.hystek(at)gmail.com or text 0429697510 or phone 98697510
to:
*Contact person:tony.hystek(at)gmail.com or text 0409229994
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*Time and Location: Tuesday and Friday mornings, 6:00am latest on the water at Figtree Bridge (bottom turn)
to:
*Time and Location: Friday mornings, 6:00am latest on the water at The Pontoon
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*Regular Participants: Tony Hystek, Angie, Ruby
*Training Style: Coaching for members on request
*Training Style: Coaching for members on request
to:
*Regular Participants: Tony Hystek, Naomi Johnson, Bruce Gynther, Wade Rowston, Duncan Johnston, Alanna Ewin, Adrian Clayton, Tim Binns,
*Training Style: Members only coaching for K1 paddlers or those aspiring to a K1
*Training Style: Members only coaching for K1 paddlers or those aspiring to a K1
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*
*
*
*
*
*
*
*Contact person:tony.hystek(at)gmail.com or text 0429697510 or phone 98697510
to:
* Day/s: Tuesday and Friday.
* Time/s: 6:30 am on the water at Wirong (River Rd) or 6:15 am launch at the pontoon to paddle up to meet others at Wirong 6:30
* Distance: 12k
* Duration: 75 minutes
* Level: intermediate
* Speed: 10kph
* Training activity: technique improvement and interval training
* Members: Derek Simmonds, Wade Rowston, Jon Harris
* Time/s: 6:30 am on the water at Wirong (River Rd) or 6:15 am launch at the pontoon to paddle up to meet others at Wirong 6:30
* Distance: 12k
* Duration: 75 minutes
* Level: intermediate
* Speed: 10kph
* Training activity: technique improvement and interval training
* Members: Derek Simmonds, Wade Rowston, Jon Harris
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*Contact person:tony.hystek(at)gmail.com or text 0429697510 or phone 98697510
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!!!DEREK'S GROUP
*Time and Location: Tuesday and Friday mornings, 6:30am on the water at [[https://goo.gl/maps/62GSE|Wirrong]] ramp (halfway between pontoon and top turn)
*Regular Participants: Derek Simmonds, Wade Rowston, Jon Harris
*Training Style: Varied
*Enquiries: Derek Simmonds,dwsimmonds(at)gmail.com
*Regular Participants: Derek Simmonds, Wade Rowston, Jon Harris
*Training Style: Varied
*Enquiries: Derek Simmonds,
to:
!!!DAWN PARADE
*Location and launch site: Lane Cove River, launch Wirong or the pontoon.
*Day/s: Tuesday and Friday.
*Time/s: 6:30 am on the water at Wirong (River Rd) or 6:15 am launch at the pontoon to paddle up to meet others at Wirong 6:30
*Distance: 12k
*Duration: 75 minutes
*Level: intermediate
*Speed: 10kph
*Training activity: technique improvement and interval training
*Members: Derek Simmonds, Wade Rowston, Jon Harris
*Contact person:tony.hystek(at)gmail.com or text 0429697510 or phone 98697510
Additional info: We are pretty regular, but lapse some days, Best to contact Derek to confirm training and discuss before coming to the river
*Location and launch site: Lane Cove River, launch Wirong or the pontoon.
*Day/s: Tuesday and Friday.
*Time/s: 6:30 am on the water at Wirong (River Rd) or 6:15 am launch at the pontoon to paddle up to meet others at Wirong 6:30
*Distance: 12k
*Duration: 75 minutes
*Level: intermediate
*Speed: 10kph
*Training activity: technique improvement and interval training
*Members: Derek Simmonds, Wade Rowston, Jon Harris
*Contact person:tony.hystek(at)gmail.com or text 0429697510 or phone 98697510
Additional info: We are pretty regular, but lapse some days, Best to contact Derek to confirm training and discuss before coming to the river
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*Time and Location: Tuesday and Friday mornings, 6:30am on the water at [[https://goo.gl/maps/62GSE|Wirrong]]
to:
*Time and Location: Tuesday and Friday mornings, 6:30am on the water at [[https://goo.gl/maps/62GSE|Wirrong]] ramp (halfway between pontoon and top turn)
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*Enquiries: tony.hystek@gmail.com
to:
*Enquiries: tony.hystek(at)gmail.com
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*Enquiries: tony.hystek@gmail.com
to:
*Enquiries: tony.hystek@gmail.com
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*Time and Location: Tuesday and Friday mornings, 6:00am on the water at Figtree Bridge (bottom turn)
to:
*Time and Location: Tuesday and Friday mornings, 6:00am latest on the water at Figtree Bridge (bottom turn)
*Duration: 75 minutes
*Duration: 75 minutes
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*Training Style: Coaching for members
to:
*Training Style: Coaching for members on request
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*Enquiries: Derek Simmonds, dwsimmonds(at)gmail.com
to:
*Enquiries: Derek Simmonds, dwsimmonds(at)gmail.com
!!!TONY'S GROUP
*Time and Location: Tuesday and Friday mornings, 6:00am on the water at Figtree Bridge (bottom turn)
*Regular Participants: Tony Hystek, Angie, Ruby
*Training Style: Coaching for members
*Enquiries: tony.hystek@gmail.com
!!!TONY'S GROUP
*Time and Location: Tuesday and Friday mornings, 6:00am on the water at Figtree Bridge (bottom turn)
*Regular Participants: Tony Hystek, Angie, Ruby
*Training Style: Coaching for members
*Enquiries: tony.hystek@gmail.com
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*Enquiries: Derek Simmonds dwsimmonds(at)gmail.com
to:
*Enquiries: Derek Simmonds, dwsimmonds(at)gmail.com
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*Enquiries: Derek Simmonds dwsimmonds(at)gmail.co
to:
*Enquiries: Derek Simmonds dwsimmonds(at)gmail.com
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*Enquiries: Derek Simmonds:dwsimmonds(A%54)gmail%2Ec%6Fm'>dwsimmonds(AT)gmail.com
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*Enquiries: Derek Simmonds dwsimmonds(at)gmail.co
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*Enquiries: Derek Simmonds dwsimmondsAATTgmail
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*Enquiries: Derek Simmonds:dwsimmonds(A%54)gmail%2Ec%6Fm'>dwsimmonds(AT)gmail.com
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*Enquiries: Derek Simmonds dwsimmonds ATTTT g mail.com
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*Enquiries: Derek Simmonds dwsimmondsAATTgmail
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*Enquiries: Derek Simmonds dwsimmonds AT gmail.com
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*Enquiries: Derek Simmonds dwsimmonds ATTTT g mail.com
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(:notitle:)
!REGULAR GROUP TRAINING
In addition to the Wednesday night paddle there are several informal training sessions open to members. Please contact the members below about joining in, or simply turn up.
!!!DEREK'S GROUP
*Time and Location: Tuesday and Friday mornings, 6:30am on the water at [[https://goo.gl/maps/62GSE|Wirrong]]
*Regular Participants: Derek Simmonds, Wade Rowston, Jon Harris
*Training Style: Varied
*Enquiries: Derek Simmonds dwsimmonds AT gmail.com
!REGULAR GROUP TRAINING
In addition to the Wednesday night paddle there are several informal training sessions open to members. Please contact the members below about joining in, or simply turn up.
!!!DEREK'S GROUP
*Time and Location: Tuesday and Friday mornings, 6:30am on the water at [[https://goo.gl/maps/62GSE|Wirrong]]
*Regular Participants: Derek Simmonds, Wade Rowston, Jon Harris
*Training Style: Varied
*Enquiries: Derek Simmonds dwsimmonds AT gmail.com
