Friday swim

Purpose: A very demanding and intense combination of Strength + Speed = Power. Stay tough today and have fun.Warm up:

400 free

300 drill fly

200 free

100 fly

Feel free to substitute another stroke, ore kicking for fly.

Main set:

10 x 50 fly on 40 sec

; or do make sure you get at least 3 – 7 recovery

6 x 200 free on 75% the 3rd one should be at race pace.

10 x 50 fly on 40 sec RI

Speed set:

3 x 100 on 2 min These are all out

Cool down:

100 easy

Week of August 8 -14, 2016

Hello team,

I want to say congratulations to all of the athletes who raced this past weekend:

  • Zach Hodgins
  • Kyle Coon
  • Michael Melton – IM #11
  • Zach Hodgins
  • Scott Lawson
  • Scott Aaron
  • David Lang

They did an amazing job! Very proud of them.

Enclosed you will find the breakdown for this week:

  • Tuesday – DTWN – Bike/ Run – 5:00 am
  • Wednesday – Aquatic Center – Swim – 5:30 am
  • Thursday – DTWN – Run – 5:00 am
  • Friday – Aquatic Center – Swim – 5:30
  • Saturday – UCF Research Parkway – 6:15 am
  • Sunday – Run – on your own

Keep up the good work and I’ll see you tomorrow morning at the bike session.

Week of August 1 – 7, 2016

Hello team,

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

  • Monday
    • Aquatic Center – Swim
    • 5:30 am
  • Tuesday
    • Downtown YMCA – Bike/Run
    • 5:00 am
  • Wednesday
    • Aquatic Center – Swim
    • 5:30 am
  • Thursday
    • Downtown YMCA – Track
    • 5:00 am
  • Friday
    • Aquatic Center – Swim
    • 5:30
  • Saturday
    • Kilarney Station – Bike / Run
    • 6:30 am
  • Sunday
    • Clay Road – 6 am
    • 12 – 16 miles

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

Succeed!

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