Hello Team,
Good morning! I hope you all slept well. Enclosed you will find the schedule of this week:
Purpose Speed, technique and aerobic Swimming with breath control.
Warm up:
2 x 400 with 20 sec RI
1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free
2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly
9 x 100 pull with buoy @ 1:30
3 Rounds
– 100 breather ever 3 strokes
– 100 breath every 5 strokes
– 100 breath every 7 strokes
Main Set:
8 x 75 @ 1:30
Odd: 25 Tarzan drill fast / 50 easy
Evens: 25 fast / 50 easy
4 x 25 kick streamline
8 x 75 @ 1:30
Odd: 25 Tarzan drill fast / 50 easy
Evens: 25 fast / 50 easy
200 Easy
Cool Down: 200 Choice
Warm up:
300 free nice long strokes
8 x 75 pull with 15 sec RI
300 kick with board
Part A:
5 x 100 easy with 15 sec RI
200 kick
3 x 75 Fast with 30 sec RI
100 kick
1 x 75 Easy with 20 sec RI
200 kick
2 x 75 Fast with 30 sec RI
100 kick
1 x 75 Easy with 20 sec RI
300 kick
1 x 75 Fast with 30 sec RI
Cool Down: 100 Free
Thursday – Long run
Lead by Jennifer Sturgess
Time: 5:00 am
Location: Dtwn YMCA
Friday- Aquatic Center closed
Workout will be posted tomorrow morning for Friday by 12n
Saturday – Killarney Station
Bike/run
Meet at 6:00 am
Roll out: 6:15 am
Led by Michelle Hill
Sunday – Tempo run
On your own. Workout will be posted Friday by 12n
Save the Date – Thirsty Thursday
June 21, 2018
Time: 6:00 pm
Location: Hammered Lamb
Monday – Swim
Aquatic center
5:30 am
Coach Torres
Hello team,
there’s gonna be a bike ride leaving out of Killarney Station at 6:30 am. Rolling out at 6:45 am. Led by Michelle. Speed 18mph
Please bring appropriate nutrition.
Enclosed you will find the schedule for this week:
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Time: |
7:30 AM |
5:00 AM |
5:30 AM |
5:00 AM |
5:30 AM |
6:30 AM |
6:00 AM |
|
Location: |
Lucky’s Lake |
DTWN |
Aquatic Center |
DTWN |
Aquatic Center |
Kilarney Staiton |
DTWN YMCA – Optional |
| Sport |
Swim |
Bike/Run |
Swim |
Run |
Swim |
Bike / RUN |
Run |
|
Duration: |
3 crossing |
2h |
1h 30m |
Track |
1h 30m |
3:30H / 30 MIN RUN |
1h 30m |
The weather looks really bad. Please get your run workout on your own:
Warm up: 5 min walk 15 min Z1
Dynamic Warm up
Strides (Follow the workouts below)
Main set: 6 x 800 m Run Moderately hard (Jog recovery equal to 800 m time)
This is almost 5km but broken up with plenty of recovery. Aim for goal 5km effort or a little faster.
Cool Down: 3 min walk 7 min easy 3 min walk
Sunday – 6 am
Speed work
Downtown YMCA
Friday – 5:30 am
1 hour Swim / 40 min Run
Aquatic Center
Please bring electrolytes and a gel.
