Weekend Update – August 18 and 19, 2018

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

Friday – Brick (Swim/Bike/Run)

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:

  • Arrive at 5:00 am so you can set up your bike by 5:15. 
    • Bike: Warm up on the bike for 15 min.
    • Swim: 400 meters;  6 x 50 build with 15 sec recovery in between.
  • Main Set:
    • 4 rounds:
      • Swim: 300 dive start
      • Bike: 10 min as 1 min on top of shoes, 1 min to get your feet in shoes; 8 min Race pace effort.
  • Cool down: 30 min easy run

 

Week of August 13 – 19, 2018

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

 

Friday – Swim (on your own)

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

Main Set A:
3 x
300 Pull N/S with 30 sec RI
3 x 100 Descending 1 – 3
——————————–
300 K even 50s fast
— or—
Main Set B:
3 x
200 Pull N/S with 30 sec RI
3 x 100 Desc 1-3 with 15 sec RI
————————————
300 K (Even 50s Fast)
Cool Down:
100 choice

Week of August 6 – 12, 2018

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

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Succeed!