Monday – Swim Cancelled

Hello team,

I know there is an early morning email. But there are thunderstorms headed our way with lighting.  The pool will be closed. Therefore, please get this workout in later in the day.

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
  • 100 free

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Week of July 23 – 29, 2018

Hello Team ,

I hope you are all doing well. Enclosed you will find the breakdown for this upcoming week.

Aquatic Center: The Only day that we will be swimming at the Aquatic Center will be July 23, 2018 as the Pan-American games will be held during the next couple of weeks. We will resume swimming at the AQC on August 10, 2018. I will be posting the swim workout  the night before on these days for the team to do on their own.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time:

5:30 AM

5:00 AM

5:00 AM

5:00 AM

6:30 AM

6:00 AM

Location:

Aquatic Center

DTWN

DTWN

DTWN

On Your Own

Kilarney Staiton

DTWN YMCA

Sport

Swim

Bike/Run

Run

Bike/Run

Swim

Bike / RUN

Run

Duration:

Swim / Run

2h

1h 30m

Track

3:30H / 30 MIN RUN

1h 30m – 2 hour

July 21 – 22, 2018

Saturday, July 21, 2018

Group A – Downtown YMCA (Must be able to ride 20 – 22 mph)

Time: Rolling out at 5:00 am

Location:  Downtown YMCA

Duration: 3:30 hr followed by a 45 min run

Group B: Research Parkway / UCF

Time: Rolling out at 6:15 am

Location: UCF Research Parkway

Duration: 3:30 hr followed by a 30 min run

 

Sunday, July 22, 2018

I am giving the team the day off. REST!

Revised Schedule – July 17 – 22, 2018

Enclosed you will find the revised schedule for this week!

Club Social

Also, please do  not forget about the Club Social this Thursday at 6:00 pm in Santiago Bodega location on Virginia Dr. If you have any questions, please contact Joel Diaz at Joelm2004@hotmail.com.

Schedule

Wednesday

Thursday

Friday

Saturday

Sunday

Time

5:30 AM

5:00 AM

5:30 AM

Group A: 5:00 am / Group B: 6:15 am

Rest

Location:

AQUATIC CENTER

DTWN YMCA

Aquatic Center

Group A: Downtown YMCA / Group B: Research Parkway / UCF

Duration:

1h 30m

Long Run

1h 45m

Long Brick

Sport:

SWIM

run

Swim / Bike

Group: A: 3:35 hour bike / 45 min run / Group B: 3 hour bike / 45 min run

Note:

MUSCULAR ENDURANCE

Please bring water and nutrition

Brick Workout

Bring your nutrition and get ready to Rumble!

Week of July 16 – 22, 2018

Good morning team,

Congratulations to all the athletes raced this weekend:

  • Luis Ortiz
  • Kelli Saul
  • Eric Deming
  • Robbie Berlant
  • Dr M
  • Donald McCammon
  • Carlos
  • David Berlant
  • Michael Koeing
  • Maria Fernanda Tondolo
  • Dan Grieb
  • Riley Grieb

I’m very proud of you keep up the good work. Your hard work is paying off.

This week is going to be a great week, please review this weeks schedule.

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time

5:00 AM

5:00 AM

5:00 AM

5:30 AM

Group A: 5:00 am / Group B: 6:15 am

Rest

Location:

DTWN YMCA

DTWN YMCA

DTWN YMCA

Aquatic Center

Group A: Downtown YMCA / Group B: Research Parkway / UCF

Duration:

2h

1h 30m

Long Run

1h 45m

Long Brick

Sport:

Bike

Run

run

Swim / Bike

Group: A: 3:35 hour bike / 45 min run / Group B: 3 hour bike / 45 min run

Note:

Bike Session

Tempo Run

Please bring water and nutrition

Brick Workout

Bring your nutrition and get ready to Rumble!

Weekend Schedule- July 14-15, 2018

Good morning team,

Saturday

Group A – Not racing

Many people are going to be racing this weekend at the Claremont sprint race. Therefore, we’re going to hold a group riding out of Killarney in Windermere station at 6 AM. The group will be riding for two hours. will be led by Michelle and James Nunn.

Group B – Racing

For those athletes were racing at the Claremont triathlon sprint race, please arrive at 5 AM at the race venue. Make sure you set everything up properly. After your race you have a two hour bike ride as zone two. Make sure you get it done. Do not be a “skinny fatty” and be lazy!

Sunday

Sunday is going to be a nice easy zone 2 run out of the downtown YMCA starting at 6 AM. You going to go for at least 10 miles. If you’re going for distance and not time.

Tuesday – Bike / Run at the Track

Tomorrow morning we will be meeting at the track at Howard middle school at 5 am. Please bring enough hydration, nutrition, towels and your running shoes.

Succeed!