8 x 100 free
-1-4 – First 25m/y @sprint – Last 75m/y @moderate 15RPS
-5-8 – First 75m/y @tempo – Last 25m/y @sprint 15!sec ri
(100 @race pace /200 @tempo /250 @tempo /200 @race pace /100 @Sprint
15 – 60 sec recovery )
300 swim/drill mix
Workout type: Swim
500 warm up focusing on distance per stroke
10 x 50 as drill down swim back
single arm drill and fist drill
5 x 100 on the 2:20 hard efforts
200 buoy pull
5 x 100 on the 2:10 harder effort
200 buoy pull
5 x 100 on the 2:00 hardest effort
The Aquatic Center will be closed on Friday, please do the following swim workout on your own:
200 kick with fins
4 x 50 build with fins. Focus on your arm turn over with 15 sec recovery
4 x 50 build with paddles with 15 sec recovery
6 x 300 with 30 sec Recovery (Odds are with Pull buoy and badges and Evens are as 3 x 100 with 15 sec recovery Fast)
- 4 x 150 with 15 sec Recovery Freestyle
- 3 x 200 pull with buoy, paddles and snorkel
- 5 x 25 sprints with 40 sec recovery
Training Schedule for the Weekend
- Arrival Time: 5:45 am
- Start Time: 6:00 am (Must Have Lights)
- Location: Lake Minneola Waterfront Park, Clermont, FL
- Route: Cherry Hill Lake Rd.
- Sport: Bike / Run
- Duration: 2:30 – 3 hours
Sunday – On your Own
- Beginner: 6 – 8 miles
- Half: 10 – 12 miles
- Ironman: 12 – 14 miles
- The last 3 miles at Tempo Pace
Location: Dtwn Ymca
Time: 5:00 am
Duration: 90 min
On your own, coach won’t be available. Please do the following workout:
Warm-up: 800 easy to moderate choice,
Main set: 4-5x 500 as: 1- 500 straight with 30 sec rest, 1- 5x 100 on 5 sec rest, all swim at race pace or HR#3 medium or at a somewhat hard to hard effort,
Cool-down: 800 continuous as: 50 drill/ 50 stroke/ 100 free.
Draft Lega Racing, please do the following workout:
Warm up – 10-15min easy spin on the bike with 3-4 x 15sec pickup efforts to stretch out the aerobic and anaerobic system. Then, 10min easy swim with 3-4 x 50m sprint efforts focusing on good form.
Swim: 1st 400m straight, 2nd 400m broken to 2 x 200m, with 15sec recovery between sets, final 400m as 4 x 100m with 10sec recovery between sets from a dive start at 800m race pace effort Z5.
Out of the pool and run around the side of the pool and onto your bike (on a trainer)
Bike: 30sec all-out with shoes out.30sec putting shoes on, then 2min @ Z4 effort then sprint 15sec @ Z5/Z6 effort then 1:15min easy Z3. Repeat
W/D 10min Easy spin and swim
Tomorrow we will have to groups.
- Group A: 5:30 am
- Duration: 3 -4 hours
- Headed to Kirlarney Station
- Must have lights and able to keep up with 20 – 22 mph.
- Group B: 7:00 am
- Kilarney Station
- Headed to Howey and the Hills
- Must bring appropriate nutrition.
- Special Olympics – Lake Louisa State Park
- 7 am – If you will like to cheer the special olympics squad you are welcome to attend as well.
Sunday – On your own!
The Aquatic Center is closed tomorrow.
If you are interested in going to the camp, please register at:
(*If form is not, pleas copy and paste URL: https://forms.gle/X7MEFCbUh61ouCX46)
Dates: August 8 – 11, 2019
Book your Hotel at:
Ecco Suites, BW Signature Collection
- 1062 Claussen Rd
- Augusta, GA 30907
- United States
You can book it at Hotels.com
We are proud to announce the Certified Piedmontese IRONMAN Tulsa will take place on May 31st, 2020!
TriClub members will receive the exclusive benefit of registering before general registration opens. Please make sure your TriClub members are affiliated with your club in order to receive the early entry email going out Friday, June 14th.
Members MUST be affiliated with your TriClub by Thursday, June 13th at 11:59pm ET to receive the early entry email. There is a new process on how to affiliate with your TriClub – Please see attached document to forward to your club.