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

Succeed!