Monday – Swim

Hello team,

I won’t be able to be there in the morning as I have to get my run in the morning. Please do the following workout:

Warm up:

  • 500 Free
  • 4 x 50 as 25 drill / 25 free with 15 sec recovery
  • 100 easy free
  • 200 kick
  • 100 easy free
  • 4 x 50 as 25 build / 25 easy with 15 sec recovery
  • 100 easy free

Main Set:

  • 5 x 100 as Tempo Pace or 85% with 20 sec recovery
  • 5 x 150 Pull with bouy and paddles with 20 sec recovery

Cool Down:

  • 200 choice: butterfly, breast stroke or back stroke
  • 150 as 50 fist drill / 50 catch up drill / 50 free

Weekend Schedule – May 19 – 21, 2017

Friday 

  • Aquatic Center
  • 5:30 am
  • Swim

Saturday 

  • Group A – Downtown YMCA
  • Time: 5:30 am
  • Route: Killarney Station – Clermont
  • Sport : Bike / Run
  • Duration : 3:30 bike / 3 mile run
  • Group B – Killarney Station
  • Time: 7 am
  • Route: Howey and the Hills 
  • Sport : Bike / Run
  • Duration : 3:30 bike / 3 mile run

Sunday 

  • Downtown YMCA
  • Time : 6:00 am
  • Duration: 1h 40 min
  • Please bring appropriate nutrition and hydration

Congratulations! 1st place Division – 1 Ironman Gulf Coast 70.3

With great pride, I will like to congratulate all of the athletes who crossed boundaries and did the imagineable!

Congrats to

  • Minh
  • Joel
  • Julian
  • Laura 
  • Lori
  • Gustavo
  • Ileana
  • James 
  • Michelle 
  • KAREN
  • Jose 
  • Jerome
  • Linda 
  • Jennifer 
  • Dan 
  • David
  • Yara 
  • Alfredo C
  • Alfredo S
  • Mafe 
  • Julian
  • Kathy P
  • Wynne
  • David Mc
  • Susie G
  • Kim
  • Juan 
  • Issac
  • Thomas 
  • GERARD
  • Victoria
  • Linda
  • Steve Dickson

Race Week – Gulf Coast

Aren’t you excited!!!! It is race week! Time to bring your A Game!

This is the schedule for this week:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Date

5/8/2017

5/9/2017

5/10/2017

5/11/2017

5/12/2017

5/13/2017

5/14/2017

Time

5:30 AM

5:00 AM

5:30 AM

5:00 AM

8 AM

7 AM

OFF

Location

Aquatic Center

Downtown YMCA

Aquatic Center

Downtown YMCA

Tri Pre Race

Race Day

Party Time

Sport

Swim

Bike / Run

Swim / Run

Run

20 swim Open water / 40 min bike/ 20 min run

It’s game time!

Rest

Note

Race Prep Focus

Race Prep Focus

Race Prep Focus

Race Prep Focus

Race Prep Focus

Pre Race Breakfast

The club will meet on Friday morning for breakfast at Dennys at 9 am. I will provide the location. Immediately after the brick, you are headed straight to breakfast.

T-shirts!

The new T-shirts arrived. Please bring 15 dollars to the bike trainer session on Tuesday for your shirt. I want you to wear the shirt on packet pick up and on race day! If you don’t have 15 dollars, bring your CC.

Monday – Swim

Congratulations to all of the athletes who raced this past weekend at St. Anthony’s Triathlon in St Petersburg, FL.

  • Luis Ortiz
  • Hector TorresEric Deming
  • Linda Freeman
  • Amanda Keegan
  • Chester Cooper
  • David Lang
  • Scott Lawson
  • Matthew Lawson
  • Alfredo Navales
  • Enrique Mercado

Swim Workout img_1421-1

Location: Aquatic Center

Time: 5:30 am

Duration: 90 minutes

Workout:

Warm up:

  • 500 ass 400 free with 100 kick with board

Main Set:

  • 3 x 100 pull with buoy and paddles with 15 sec recovery
  • 400 Race Pace Effort with 30 sec Recovery
  • 3 x 100 pull with buoy and paddles with 15 sec recovery
  • 300 Race Pace Effort with 30 sec recovery
  • 3 x 100 pull with buoy and paddles with 15 sec recovery
  • 200 Race Pace Effort with 30 sec recovery

Cool Down:

  • 200 free

Succeed!