Wednesday – Swim Workout

Try and complete the workout in less than 80 min

Warm up: 500 Free

Kick: 8 x 50 Flutter or Dolphin on 1 min

Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15

Please pick an interval that will give you at least 10 sec recovery.

Swim: 5 x 100 free on 1:30

100 easy kick

Swim: 5 x 100 free on 1:25

100 easy kick

Swim: 5 x 100 free on 1:20

100 easy

Kick: 200 choice

Pull: 400

Swim 8 x 25 choice on :30

Cool Down: 200

Week of July 24 -30, 2016

Hello team,

Please find the schedule for this week:

  • Monday
    • 5:00 am
    • Downtown YMCA
    • Two Options
      • Option 1: Bike Ride 2 hours – You will need lights for the ride
      • Option 2: Swim workout
  • Tuesday
    • 5:00 am
    • Downtown YMCA
    • Bike / Run
    • Duration: 2 hours
  • Wednesday
    • 5:00 am
    • Downtown YMCA
    • Swim
  • Thursday
    • 5:00 am
    • Downtown YMCA
    • Run Track
  • Friday
    • 5:00
    • Downtown YMCA
    • Swim
  • Saturday
    • 6:30 am
    • Killarney Station
    • Duration: 3 – 4:30 hours
  • Sunday
    • 6:00 am
    • Clay Road
    • 14 – 16 miles

Weekend Update – July 22 – 24, 2016

Hello team,

I hope you are all having an amazing day. Enclosed you will find the weekend update:

  • Friday, July 22, 2016IMG_2906
    • Aquatic Center on International Dr.
    • 5:30 am
    • Swim
  • Saturday, July 23, 2016
    • UCF Research Parkway
    • 6:30 am
    • Bike / Run
      • UCF Group: 2:30 hours
      • Dtwn Group: 4:30 hours – There will be a group out of the Downtown YMCA leaving at 5:00 am towards UCF. You will need lights!image
  • Sunday, July 24, 2016
    • Clay Road
    • 6:00 am
    • Run
      • 1 lap or 2 laps

Monday’s workout

Hello team,

As you are aware that this entire week we we will be swimming at the downtown YMCA .  Enclosed, you will find a swim workout for tomorrow .

There’s also going to be a group biking out of  the Downtown YMCA at 5 AM for two hours. If you would like to join us make sure you have lights on your bike .

Keep up the good work and I’ll see in the morning .

Warm up:

300 free/200 pull/200 kick
6 x 75 Free as 50 build:25 easy with 20 sec ri
Main Set A:
2 x 200 Free with 20 sec ri
1 x 100 MOD wtih 20 sec ri
2 x 300 Free with 30 sec ri
1 x 100 MOD
2 x 400 Free with 40 sec ri
1 x 100 MOD

Cool Down: 6 x 75 as 50 Free/25 Back with 20 sec RI
Cool Down: 100

Thursday, July 14, 2016

Thursday Morning!
This Thursday we will be holding our FTP test on the new Spin Bikes at the Downtown YMCA.

Downtown YMCA
433 N. Mills Ave.
Orlando, FL 32803

However, there a few things that you need to have in place. I only have 36 bikes, first come first serve. Please read below.

Thursday – 5 am
Download MyWellness App on your phone before arriving at the YMCA.
Mywellness by MyWellness SRL
https://appsto.re/us/oYiLF.i

Please bring your heart rate monitor and spin shoes. 

You will need to bring your phone with the app. 

We are going to spin for 50 min and then go run. 
 
6 am – Track / Run

July 11 – 18, 2016

Hello ,
I hope you are all doing well. I will like to congratulate the following athletes for performing this weekend:
  • Gustavo Navas
  • Chester Cooper
  • Sharon Cooper
  • David Lang
  • James Nunn
  • Sagan Simmons
  • Luis Ortiz
  • Kevin Bickley
We definitely had a great presence this past weekend. I am very proud of all of you!
 June 11, 2016:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:30 AM 5:00 AM 5:00 AM 6:30 am 6:00 am
Location: Aquatic Center/ Downtown Bike* DTWN Aquatic Center DTWN Downtown YMCA Killarney Station
Downtown YmCA
Sport: Swim Bike/Run Swim Run Swim Bike  Run
Duration: 1h 30m
90 min bike /
 30 min run
1h 30m Tempo – 90 min 1h 30m 4 hour ride  1:30 – 2 hours
 * As many races are getting closer, many athletes have to get an extra training. There is going to be a bike ride Monday at 5:00 am out of the Downtown YMCA for 2:30 hours. There will be a workout provided at the Aquatic Center. 
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Aquatic Center Swim

Enclosed you will find the following events that are going to be held at the aquatic center in the month of July :

Thursday, July 7 through Sunday, July 10 (Speedo Southern Sectional)
· Competition Pool & Diving Well will be CLOSED as of NOON on Thursday and remain closed through Sunday

Thursday, July 14 through Sunday, July 17 (Florida Age Group Championships)
· Competition Pool & Diving Well will be CLOSED all day for all four days

Monday, July 18 through Monday, July 25 (AAU National Diving Championships)
· Diving Well will have LIMITED availability during this entire duration, with specific details still being worked out, (TBD)

Wednesday, July 27 through Sunday, July 31 (Aquatica Summer Splash)
· Competition Pool & Diving Well will be CLOSED all day for all five days

Which means,that we will have to be working out at the downtown YMCA. Enclosed you will find the swim workout for tomorrow, Friday. Please get the workout in on your own.

Swim workout: 

Start strong, finish strong, saying to yourself, “I am doing what it takes.”
Warm up: 500 Free
Kick/Swim: 500 alternating 50s of flutter/free
Swim: 8 x 100 Free on 1:30
100 easy
3 x 500 on 7 min
– Swim – Alternating 25s of Free/Choic
– Pull – breathing sequence: by 25 every 3, 5, 7, 9…
– Swim – all free
Kick: 4 x 25 w/ fins on 30
Cool Down: 200
Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15
Swim: 5 x 100 free on 1:30
Swim: 5 x 100 free on 1:25
Swim: 5 x 100 free on 1:20
100 easy
Kick: 200 choice
Pull: 400
Swim 8 x 25 choice on :30
Cool Down: 200

Succeed!

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