Saturday
Group A:
5:00 am – Dtwn YMCA
Duration: 4 hours
Note: must have lights and able to hold 22-23 mph.
Group B:
6:30 am – Killarney Station, Clermont, Fl
Duration: 3:30 hours
Note: Please bring enough nutrition for the ride.
Sunday – Run
Location: Downtown YMCA
Time: 5:00 am
Duration: 12-14 miles
Hello Team,
This Friday we will be doing a Brick workout out of the Aquatic Center at 5:00 am. Please arrive on time so we can set up, warm up and jump in the water by 5:30 am.
Please bring your bike, bike trainer, swim gear and run gear. The workout is going to be as follows:
Final count for Augusta Camp! If you are planning on attending the Augusta Camp, please complete the following link: https://goo.gl/forms/otTEZMfku0PgMPQC3
Hello Team,
I hope you are all doing well. Very happy to be back home and see everyone. Enclosed you will find the schedule for next week.
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Time: |
5:30 AM |
5:00 AM |
5:30 AM |
5:00 AM |
5:30 am |
6:30 AM |
6:00 AM |
|
Location: |
Aquatic Center |
DTWN |
Aquatic Center |
DTWN |
Aquatic Center |
Kilarney Staiton |
DTWN YMCA |
|
Sport |
Swim |
Bike/Run |
Swim |
Tempo Run |
Swim |
Bike / RUN |
Long Run |
|
Duration: |
1h 30m |
2h |
1h 30m |
1:30 |
1:30hr |
4:30H / 30 MIN RUN |
1h 30m – 2 hour |
Location: Killarney Station, Clermont
Time: 6:15am meet, 6:30 roll-out
Duration: 3-4 hours with run after
Distances will vary depending on race
Led by: Michelle
Just learned that the Aquatic Center is open again! Here’s the swim workout for Friday to complete on your own.
Warm up:
300 Free
200 Kick
100 Free
200 Kick
Location: Howard Track Middle School
Time: 5:00 am
Duration: 2 hours
Please bring bike trainer, bike gear and run gear.
Lead by Michelle
Location: DTWN YMCA
Coach(es): Michelle and Dan
Time: 5:00 am
Meet at the YMCA and then we will head to the track.
Please bring water and nutrition
Congratulations to Luis Ortiz and Jack Rosser for an amazing performance at Youth Nationals! I am so proud of you guys!
Enclosed you will find the schedule for this week:
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Time: |
– |
5:00 AM |
5:00 AM |
5:00 AM |
6:30 AM |
6:00 AM |
|
|
Location: |
On Your Own |
DTWN |
DTWN |
DTWN |
On Your Own |
Kilarney Staiton |
DTWN YMCA |
| Sport |
Swim |
Bike/Run |
Track |
Bike |
Swim |
Bike / RUN |
Run |
|
Duration: |
Swim |
2h |
1h 30m |
Track |
3:30H / 30 MIN RUN |
1h 30m – 2 hour |
Here is the swim for tomorrow:
Advanced please do as Prescribed.
Beginner: take off 200 meters of each rep of the main set.
Warm up:
300 to 500 freestyle, 200 to 400 kick, 200 freestyle (alternating drill 25/swim 25)
Main set:
900 steady swim, change who leads the lane each 75
One but no more than two-minute rest interval (RI)
600 steady consisting of 3 x 100 fist/100 swim
One but no more than two-minute RI
400 pull (paddles and buoy)
One but no more than two-minute RI
200 pull (buoy, no paddles)
One but no more than two-minute RI
Cool down:
Swim an easy 100 to 200 yards, choice of stroke
Location: Howard Track Middle School
Time: 5:00 am
Duration: 2 hours
Please bring bike trainer, bike gear and run gear.
Lead by Michelle
