Warm up
3 x 125 as 100 Free / 25 Stroke with 15 sec recovery
4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery
6 x 100 as 50 build / 50 easy pull with 15 sec recovery
25 easy
Main set:
3 x
300 Free at 85%
3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI
100 easy
Kick set
100 easy kick with board
4 x 50 kick with board with 15 sec recovery
4 x 25 kick with board at 100%
Pull set:
8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%
Cool down:
100 stroke
Location: Aquatic Center
Time: 5:20 am
Sport: Swim
Note: please arrive early for you dynamic warm up 
Location: Aquatic Center
Time: 5:20 am
Sport: Swim
Note: please arrive early for you dynamic warm up
Saturday, 8/5: Long Bike/Run
Time: 6:15am meet, 6:30am rollout
Where: Advanced Cycles
Bike: (3 hours)
Warm up: (45 minutes)
30 min at 60% with cadence at 90 rpm
5 x 1 min at 95 % of FTP with 2 min easy
Main Set: (2 hours)
2 hours at 70 – 75%
Cool Down: (15 minutes)
15 min easy
Run: (20 minutes)
20 min aerobic pace
Sunday, 8/6: Long Run
On your own!
Warm up: (15 minutes)
10 min at easy pace
5 min building to Zone 2 or your long run pace
Main Set: (60 minutes)
20 min at your low end of your long run pace
20 min at your higher end of your long run pace
20 min at your low end of your long run pace
Focus on your breathing and your heart rate at the same time
Cool Down: (5 minutes)
5 min walk
Make sure to incorporate foam rolling and stretching.
Thursday, 8/3
Sport: Run
Time: 5:00am
Location: Downtown YMCA
Friday, 8/4
DAY OFF!
Challenge: Focus on your pace
Warm up: 500 choice
Kick: 8 x 50 Flutter on 1 min RI
Drill: 600 – as 25 right arm / 25 left arm / 50 free
Swim: 12 x 100 on 90 sec – every third 100 is non-free
100 easy
Pull: 300
Swim: 4 x 25 Free on :45 – add up total swim time
100 easy
Swim: 2 x 50 free on 1:15 add up total swim time – beat total time of 4 x 25
100 easy
Swim: 100 free – beat total time of 2 x 50
Cool Down: 200
Hello team,
Tomorrow morning we will be starting exactly At 5:30 am at the Aquatic Center on I drive. Please arrive ten minutes prior yo do your dry land warm ups and be ready to jump in the water at 5:30 am. No excuses! Be ready!
As the Aquatic Center is still closed, I am posting the workout so you can do it on your own.
Warm up:
1000 Free as (75 Free / 25 drill)
Main Set :
800 as (50 Free / 50 Kick)
8 x 50 Build 1 – 4 on 1 min
6 x 50 Kick no fins with 20 sec RI
16 x 50 Fast pull no buoy with paddles on 90 sec
Cool Down:
600 Choice
Sport: Run
Where: Downtown YMCA
Time: 5:00am
