DV INDOOR TRIATHLON 2017

AWARDS TO MALE AND FEMALE IN EACH CATEGORY:

TOP OVERALL

12 AND UNDER, 13-14, 15-19, 20-29, 30-39, 40-49, 50-59, 60 AND OVER

SPECIAL AWARDS TO TOP MALE AND FEMALE PERFORMERS IN EACH EVENT IN THE FOLLOWING AGE GROUPS:

12 AND UNDER, 13-14, 15-19, 20 AND OVER

SWIM

The mission is to swim as many complete lengths of the pool in 12 minutes. Only completed lengths will be recorded.

Equipment: Appropriate bathing suit, cap & goggles. No swim aids allowed.

You will be sharing a lane, stay on your side! RESPECT your lane buddy.

• The participant will start in the water at the shallow end of the pool with 1 hand on the wall.
• 2nd false start will result in disqualification.
• You may use any turn at the wall (ex. Flip turn or open turn).
• You may use any stroke to move in the water.
• You may hang on to the side/lane line as long as there is no forward progress.
• Please follow all pool safety rules

Schedule:

• 8:55 1st Wave in water for warm-up.
• 9:03 1st WAVE START
• 9:15 1st WAVE FINISH – exit pool immediately--be sure to record # of laps

• 9:15 2nd Wave in water for warm-up
• 9:23 2nd WAVE START
• 9:35 2nd WAVE FINISH – exit pool immediately--be sure to record # of laps

• 9:35 3rd Wave in water for warm-up
• 9:43 3rd WAVE START
• 9:55 3rd WAVE FINISH – exit pool immediately--be sure to record # of laps

• 9:55 4th Wave in water for warm-up
• 10:03 4th WAVE START
• 10:15 4th WAVE FINISH - exit pool immediately--be sure to record # of laps

• Swim-AMRAP transition (~10 minutes) move safely and swiftly.

PLEASE HAVE SNEAKERS ON COMING OUT OF POOL LOCKER ROOM

AMRAP

The mission is to do As Many Rounds As Possible in 15 minutes.

You will get a point for every exercise done correctly. There will be a series of exercises. You are to do a maximum of 10 at a time before moving on to the next exercise. If you are incapable of completing 10, do your best and move onto the next exercise.

Look for the YouTube Video for a demostration on Milford-Montague-Multisport or Damien Roche Fitness facebook pages.

Exercises: 10-Jumping Jacks, 10-Push Ups, 10-squats, 10-curls/crunches, 10-Right Leg Lunges 10-High knees, 10-Left Leg Lunges, 10-Mountain Climbers

Record your total.

RUN

The mission is to run around the outside of the black border of the basketball court (marked with cones) in the gym as many times as possible.

• Report to your assigned starter cone.
• Wait for the start command.
• Completed laps plus final partial lap will be counted.
• Refrain from physical contact when passing someone. Communicate your intentions (ex. on your left/right, coming through!)
• At the END COMMAND/BUZZER, PROCEED TO THE NEXT CONE IN FRONT OF YOU.
• Wait until your finishing position is recorded.

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Enjoy post-race refreshments

CHEER ON THE OTHER CONTESTANTS

AWARDS TO FOLLOW (about 11:30 am)