Categories > Training This Week

Training This Week: July 10 to 16

General Summer Training

  • Mondays – Youth Strength Training at Performance 104 and Biathlon at the Range
  • Tuesdays – General Training
  • Wednesdays – Adult Strength Training at Performance 104 and Biathlon at the Range
  • Thursdays – Ski Specific Training
  • Saturdays – Adventure Saturdays, Adult Roller Skiing and Biathlon at the Range

Highlights Coming UP:

  • Pole, Pedal, Pound – Saturday July 15
  • Jasper Camp – July 17 to July 21

Monday July 10:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – Performance 104 Strength Training
    • 4:30 to 5:30

Tuesday July 11: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Warm-Up Routine
    • Relays, Relays, Relays
    • Core and “8” Pushups
    • Soccer!!!
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday July 12: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday July 13: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: McKinnon Ravine
  • Technique: CLASSIC Roller Skiing
  • What to Bring: SK RS gear – check the weather 🙂

Friday July 14: 

  • Recovery Day
    • Easy run/walk, some core, and light stretching.

Saturday July 15: 

  • Adult Roller Skiing  – CL roller Skis
    • 8:30 am to 10:00
    • Meet in Capilano
  • Youth Adventure Saturday 
    • W/Up
    • Pole, Pedal, Pound 
    • Location TBD
    • Soccer 🙂

Sunday July 16:

  • What: Self Directed training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂
  • Those going to Jasper…will be packing and getting ready 🙂

Training This Week: July 3 to July 8

General Summer Training

  • Mondays – Youth Strength Training at Performance 104 and Biathlon at the Range
  • Tuesdays – General Training
  • Wednesdays – Adult Strength Training at Performance 104 and Biathlon at the Range
  • Thursdays – Ski Specific Training
  • Saturdays – Adventure Saturdays, Adult Roller Skiing and Biathlon at the Range

Highlights This Week:

Monday July 3:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – NO STRENGTH TRAINING this Monday!!

Tuesday July 4: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Warm-Up Routine
    • Circuit Training
    • Core w/SpiderMan and other Pushups
    • Soccer!!!
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday July 5: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday July 6: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: McKinnon Ravine
  • Technique: CLASSIC Roller Skiing
  • What to Bring: CL RS gear – check the weather 🙂

Friday July 7: 

  • Recovery Day
    • Easy run/walk, some core, and light stretching.

Saturday July 1: 

  • Adult Roller Skiing  – CL roller Skis
    • 8:30 am to 10:00
    • Meet in Capilano
  • Youth Adventure Saturday 
    • W/Up
    • Obstacle Course
    • Soccer 🙂

Sunday July 8:

  • What: Self Directed training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂

Training This Week: June 26 to July 2

General Summer Training

  • Mondays – Youth Strength Training at Performance 104 and Biathlon at the Range
  • Tuesdays – General Training
  • Wednesdays – Adult Strength Training at Performance 104 and Biathlon at the Range
  • Thursdays – Ski Specific Training
  • Saturdays – Adventure Saturdays, Adult Roller Skiing and Biathlon at the Range

Highlights This Week:

  • Canada Day Saturday!!!

Monday June 26:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – Strength Training at Performance 104 at 4:30 pm

Tuesday June 27: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Warm-Up Routine
    • Stair workout
      • Varied ways of getting up the stairs in and around Hawrelak
    • Core w/SpiderMan and other Pushups
    • Soccer!!!
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday June 28: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday June 29: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: McKinnon Ravine
  • Technique: CLASSIC Roller Skiing
  • What to Bring: CL RS gear – check the weather 🙂

Friday June 30: 

  • Recovery Day
    • Easy run/walk, some core, and light stretching.

Saturday July 1: HAPPY CANADA DAY!!!

  • Adult Roller Skiing  – CL roller Skis
    • 8:30 am to 10:00
    • Meet in Capilano
  • Youth Adventure Saturday (CANCELLED) 
    • Recommend doing some intensity on your own
    • 2-3 x 8min (30s Z3/30sZ1) w/2min Rest between sets
    • Roller Ski, or Run, or Bike…Will work w/all 🙂

Sunday July 2:

  • What: Self Directed training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂

Training this Week: June 19 to 25

General Summer Training

  • Mondays – Youth Strength Training at Performance 104 and Biathlon at the Range
  • Tuesdays – General Training
  • Wednesdays – Adult Strength Training at Performance 104 and Biathlon at the Range
  • Thursdays – Ski Specific Training
  • Saturdays – Adventure Saturdays, Adult Roller Skiing and Biathlon at the Range

Highlights This Week:

  • Chickakoo on Saturday
  • Canoe down the North Saskatchewan on Sunday

Monday June 19:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – Strength Training at Performance 104 at 4:30 pm

Tuesday June 20: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Warm-Up Routine
    • Stair workout
      • Varied ways of getting up the stairs in and around Hawrelak
    • Core
    • Soccer!!!
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday June 21: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday June 22: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: Keilor Rd
  • Technique: Skate Roller Skiing – Yes SKATE again…last time. Classic skiing next week!
  • What to Bring: SK RS gear – check the weather 🙂

Friday June 23: 

  • Recovery Day
    • Easy run/walk, some core, and light stretching.

Saturday June 24:

  • Adult Roller Skiing at Chickakoo – CL roller Skis (Yes, finally). Click HERE for directions. We will meet at the corner of Range Road 13 and Township Rd. 534
    • 8:30 am to 10:00
  • Youth Adventure Saturday
    • Where: Click HERE for directions. We will meet at the corner of Range Road 13 and Township Rd. 534
    • When: 10:30 to 2:30 pm
    • What: SK Roller Ski up to 7.5km
      • Warm UP (30 min)
      • TT starts at 11:00 am
      • Cool Down
    • LUNCH
    • 1.5 hr run w/ski poles…includes ski striding technique
    • Where: Chickakoo Camp Ground. Click HERE for directions.
    • What to Bring: SK roller ski stuff and Definitely running shoes…and you will need to bring a lunch and snacks 🙂 And dress appropriately. Check the weather!!

Sunday June 25: Canoe trip Postponed to Mid-JULY due to HIGH water levels!!

  • What: Canoeing down the North Saskatchewan
  • When: 10:00 am Sunday morning to 1:00 pm
    • We will meet at the Boat Launch in the Wilfred Laurier Park. Click HERE for directions
    • We will end up and dock at the Boat Launch at the end of 50th St (close to Goldbar Park). Click HERE for directions.
  • You will need:
    • A canoe for you and your partner (you choose a partner). These can be rented at MEC or Totem…
    • A PFD (to be worn at all times) per person, a paddle/person + a spare paddle, bailer, throw rope
    • Appropriate clothing for the weather, gloves may be beneficial, a hat, sunglasses, sunscreen
    • A day pack with the following:
      • Change of clothes, lunch, drink belt, snacks all packed in a plastic bag to keep them dry!!
  • NOTE: The river level is high at the moment and the City is recommending no small crafts (canoes) on the river at this time. If the levels remain high we will NOT be doing this canoe adventure, and will postpone to a time when the river is again more safe!!

Training This Week: June 12 to June 18

General Summer Training

  • Mondays – Youth Strength Training at Performance 104 and Biathlon at the Range
  • Tuesdays – General Training
  • Wednesdays – Adult Strength Training at Performance 104 and Biathlon at the Range
  • Thursdays – Ski Specific Training
  • Saturdays – Adventure Saturdays, Adult Roller Skiing and Biathlon at the Range

Highlights This Week:

  • Strength Test #2 on Saturday

Monday June 12:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – Strength Training at Performance 104 at 4:30 pm

Tuesday June 13: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Review Warm-Up Routine
    • Review Running Technique
    • Relay Races of all Kinds 🙂
    • Core
    • Soccer!!!
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday June 14: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!

Thursday June 15: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: Keilor Rd
  • Technique: Skate Roller Skiing – Yes SKATE again!!!
  • What to Bring: SK RS gear – check the weather 🙂

Friday June 16: 

  • Recovery Day
    • Easy run/walk, some core, and light stretching.

Saturday June 17:

  • Adult Roller Skiing at Capilano – SK roller Skis (Since we missed it last Sat.)
    • 8:30 am to 10:00
  • Youth Adventure Saturday
    • When: 10:30 to 12:30 noon
    • What: Strength Test
      • Warm UP (20 min)
      • 6 Strength Test done for 60s w/60s rest
        • Push Ups
        • Supported Sit Ups
        • Lunges
        • Pull-Ups using a TRX
        • Box Jumps
        • Dips
      • Cool Down
      • Soccer 🙂
    • Technique: Varied
    • Where: Goldbar Park
    • What to Bring: Definitely running shoes… but dress appropriately and check the weather!!

Sunday June 18:

  • What: We have been invited to join Biathlon for Skate skiing at Elk Island. Please consider joining in with Helene and the gang. They would love for us to come out with them!!
      • 2hr distance SKATE roller ski,
      • 10:00-12:00.
      • Meet at the parking lot by the golf course at 9:45
      • WEAR your beautiful orange t-shirt 🙂

Training This Week: June 5 to June 11

General Summer Training

  • Mondays – Youth Strength Training at Performance 104 and Biathlon at the Range
  • Tuesdays – General Training
  • Wednesdays – Adult Strength Training at Performance 104 and Biathlon at the Range
  • Thursdays – Ski Specific Training
  • Saturdays – Adventure Saturdays, Adult Roller Skiing and Biathlon at the Range

Highlights This Week:

  • Running Time Trial on Saturday

Monday June 5:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – Strength Training at Performance 104 at 4:30 pm

Tuesday June 6: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: Obstacle Course
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday June 7: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!

Thursday June 8: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: Keilor Rd
  • Technique: Skate Roller Skiing
  • What to Bring: SK RS gear – check the weather 🙂

Friday June 9: 

  • Recovery Day
    • Easy run/walk, some core, and light stretching.

Saturday June 10:

  • Adult Roller Skiing at Capilano – SK roller Skis
    • 8:30 am to 10:00
  • Youth Adventure Saturday
    • When: 10:30 to 12:30 noon
    • What: Running Time Trial
    • Technique: On Foot
    • Where: Goldbar Park
    • What to Bring: Definitely running shoes… but dress appropriately and check the weather!!

Sunday June 11:

  • What: Self Directed Training at Zone 1 or LSD training
    • Suggest:
      • Skate Roller skiing or
      • Bike Ride or
      • Trail run

Training This Week: May 8 to 14

General Summer Training

  • Mondays – Youth Strength Training at Performance 104
  • Tuesdays – General Training
  • Wednesdays – Adult Strength Training at Performance 104 (STARTS THIS WEEK!!)
  • Thursdays – Ski Specific Training
  • Saturdays – Adventure Saturdays and Adult Roller Skiing (STARTS MAY 20)

Highlights This Week:

  • Monday – Youth Strength Training at Performance 104
  • Tuesday – General Training at Hawrelak Park
  • Wednesday – Adult Strength Training at Performance 104
  • Thursday – Ski Specific Training at Hawrelak Park
  • Saturday – Adventure Saturdays
    • General/
    • Adult Roller Skiing – (Starts May 20)

Monday May 8:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – Youth Strength Training at Performance 104
    • Be ready to “GO” at 4:30… to 5:30
    • Bring INDOOR Shoes!!!

Tuesday May 9: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: – Acclimation Period (2 Weeks)
    • Intro to running, warm-up routine, preparedness, home core routine, etc.
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday May 10: 

  • Biathlon – At the Range
  • Adult Strength Training (Start Date TONIGHT!!)
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!

Thursday May 11: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: Hawrelak Park
  • Technique: On Foot…
  • What to Bring: Running shoes and Striding poles (YES) – check the weather 🙂

Friday May 12: 

  • Recovery Day
    • Easy run/walk, some core, and light stretching.

Saturday May 13 – Day 2 of Adventure Saturday

  • When: 10:30 to 12:30 noon
  • What: How to Run!! We will continue with this theme!
    • We are going to learn how to run…since this is what we do so much of in the off-season
    • Remember… there are different ways to run  🙂
  • Technique: Sprints to LSD
  • Where: Goldbar Park
  • What to Bring: Definitely running shoes… but dress appropriately and check the weather!!

Sunday May 14:

  • What: Self Directed Training
    • Suggested training is LSD either a run, bike, or hike…keep it slow (you MUST be able to keep a conversation going the whole time)

Summer Training Starts This Week: May 1 to May 7

Summer Training starts on Monday May 1…

General Summer Training

  • Mondays – Youth Strength Training at Performance 104
  • Tuesdays – General Training
  • Wednesdays – Adult Strength Training at Performance 104
  • Thursdays – Ski Specific Training
  • Saturdays – Adventure Saturdays and Adult Roller Skiing

Highlights This Week:

  • Mondays – Youth Strength Training at Performance 104
  • Tuesdays – General Training at Hawrelak Park
  • Thursdays – Ski Specific Training at Hawrelak Park
  • Saturdays – Adventure Saturdays
    • General/
    • Adult Roller Skiing – (Starts May 20)

Monday May 1:

  • Biathlon – At the Range or Recovery Day! Check with your coaches!!
  • XC – Youth Strength Training at Performance 104
    • Starts at 4:30 to 5:30
    • Bring INDOOR Shoes!!!

Tuesday May 2: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: – Acclimation Period (2 Weeks)
    • Intro to running, warm-up routine, preparedness, home core routine, etc.
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday May 3: 

  • Biathlon – At the Range
  • Adult Strength Training (Start Date TBD)

Thursday May 4: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: Hawrelak Park
  • Technique: On Foot…
  • What to Bring: Running shoes and Striding poles – check the weather 🙂

Friday May 5: 

  • Recovery Day
    • Easy run/walk, some core, and light stretching.

Saturday May 6 – Day 1 of Adventure Saturday

  • When: 10:30 to 12:30 noon
  • What: How to Run!!
    • We are going to learn how to run…since this is what we do so much of in the off-season
    • There are different ways to run?? Yes 🙂
  • Technique: LSD to Sprints
  • Where: Hawrelak Park
  • What to Bring: Definitely running shoes… but dress appropriately and check the weather!!

Sunday May 7:

  • What: Self Directed Training
    • Suggested training is LSD either a run, bike, or hike…keep it slow (you MUST be able to keep a conversation going the whole time)

Training This Week: March 13 to 19

Still Some good Skiing This Week 🙂

Coming Up:

  • National Championships XC – March 18 to 25

Highlights This Week:

  • Nationals start on Saturday

Monday March 13:

  • Biathlon – At the Range or Recovery Day! Check with your coaches!!
  • XC – Easy Ski or recovery Day

Tuesday March 14: 

  • Which Programs: All Groups
  • When: 6:30-7:30 PM
  • Where: Goldbar Park.
  • What: – According to your Lead Coach
  • Technique: SK Skiing
  • What to Bring: Appropriate training clothes, SK Ski stuff, a snack, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!!

Wednesday March 15: 

  • YR – Intensity Training 
    • Edmonton Ski Hill at 6:30 pm – Short MAS Training
    • Skate
  • Biathlon – At the Range

Thursday March 16: 

  • When: 6:30 to 8:00 
  • Who: YD, AD and AR
  • What: Regular XC training!!
    • Warm-Up (to include isolating body segments – legs only, DP only, 1-armed skiing, etc.), Sprints, Strength/resistance, Endurance
  • Where: Goldbar
  • Technique: SK…Stay tuned!
  • What to Bring: According to your Lead Coach but dress appropriately – check the weather 🙂

Friday March 17: 

  • Recovery Day
    • Easy ski, some core, and light stretching.

Saturday March 18: XC Nationals Start – Canmore

  • TA, YD, and Adults 
    • When: 10:00 to 12 noon
    • What: Regular XC training!!
      • Intensity Training (According to your Lead Coaches)
    • Technique: SK
    • Where: Goldbar
    • What to Bring: According to your Lead Coach but dress appropriately – check the weather

Sunday March 19:

  • Beat the Blues Boogie – SWC Sunday March 12 Click HERE to register
  • What: Self Directed Training
    • Suggested training is LSD at SWC using the technique of your choice
      • Make it a family and friends affair; go for the day and bring a lunch 🙂

Training This Week: March 6 to 12

Winter is Back in Edmonton!!!

Coming Up:

  • Biathlon National Championships  – Canmore, AB Mar 7 to 12
  • Beat the Blues Boogie SWC March 12 Click HERE to register
  • National Championships XC – March 18 to 25

Highlights This Week:

  • Beat the Blues Boogie SWC March 12

Monday March 6:

  • Biathlon – At the Range or Recovery Day! Check with your coaches!!
  • XC – Easy Ski or recovery Day

Tuesday March 7: 

  • Which Programs: All Groups
  • When: 6:30-7:30 PM
  • Where: Goldbar Park.
  • What: – According to your Lead Coach
  • Technique: CL Skiing
  • What to Bring: Appropriate training clothes, CL Ski stuff, a snack, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!!

Wednesday March 8: 

  • YR – Intensity Training 
    • Edmonton Ski Hill at 6:30 pm – MAS Training
    • Skate
  • Biathlon – At the Range

Thursday March 9: 

  • When: 6:30 to 8:00 
  • Who: YD, YR, AD and AR
  • What: Regular XC training!!
    • Warm-Up (to include isolating body segments – legs only, DP only, 1-armed skiing, etc.), Sprints, Strength/resistance, Endurance
  • Where: Goldbar
  • Technique: CL
  • What to Bring: According to your Lead Coach but dress appropriately – check the weather 🙂

Friday March 10: 

  • Recovery Day
    • Easy ski, some core, and light stretching.

Saturday March 11:

  • TA, YD, YR’s, and Adults 
    • When: 10:00 to 12 noon
    • What: Regular XC training!!
      • Intensity Training (According to your Lead Coaches)
    • Technique: SK
    • Where: Goldbar
    • What to Bring: According to your Lead Coach but dress appropriately – check the weather

Sunday March 12:

  • Beat the Blues Boogie – SWC Sunday March 12 Click HERE to register
  • What: Self Directed Training
    • Suggested training is LSD at SWC using the technique of your choice
      • Make it a family and friends affair; go for the day and bring a lunch 🙂
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