On your own, coach won’t be available. Please do the following workout:
Warm-up: 800 easy to moderate choice,
Main set: 4-5x 500 as: 1- 500 straight with 30 sec rest, 1- 5x 100 on 5 sec rest, all swim at race pace or HR#3 medium or at a somewhat hard to hard effort,
Cool-down: 800 continuous as: 50 drill/ 50 stroke/ 100 free.
Draft Lega Racing, please do the following workout:
Warm up – 10-15min easy spin on the bike with 3-4 x 15sec pickup efforts to stretch out the aerobic and anaerobic system. Then, 10min easy swim with 3-4 x 50m sprint efforts focusing on good form.
Swim: 1st 400m straight, 2nd 400m broken to 2 x 200m, with 15sec recovery between sets, final 400m as 4 x 100m with 10sec recovery between sets from a dive start at 800m race pace effort Z5.
Out of the pool and run around the side of the pool and onto your bike (on a trainer)
Bike: 30sec all-out with shoes out.30sec putting shoes on, then 2min @ Z4 effort then sprint 15sec @ Z5/Z6 effort then 1:15min easy Z3. Repeat
W/D 10min Easy spin and swim
Get ready to Ride
Tomorrow we will have to groups.
Group A: 5:30 am Duration: 3 -4 hours Headed to Kirlarney Station Must have lights and able to keep up with 20 – 22 mph. Group B: 7:00 am Kilarney Station Headed to Howey and the Hills Must bring appropriate nutrition. Special Olympics – Lake Louisa State Park 7 am – If you will like to cheer the special olympics squad you are welcome to attend as well.
Sunday – On your own!
The Aquatic Center is closed tomorrow.
If you are interested in going to the camp, please register at:
(*If form is not, pleas copy and paste URL:
Dates: August 8 – 11, 2019
Book your Hotel at:
Ecco Suites, BW Signature Collection
1062 Claussen Rd Augusta, GA 30907 United States +17067334656
You can book it at
We are proud to announce the
Certified Piedmontese will take place on May 31st, 2020! IRONMAN Tulsa
TriClub members will receive the exclusive benefit of registering before general registration opens. Please make sure your TriClub members are affiliated with your club in order to receive the early entry email going out Friday, June 14th.
Members MUST be affiliated with your TriClub by
to receive the early entry email. Thursday, June 13th at 11:59pm ET There is a new process on how to affiliate with your TriClub – Please see attached document to forward to your club.
Congratulations to all of the athletes who raced this past weekend:
If I missed anyone else, I am sorry!
Enclosed you will find the schedule for this weekend:
Tuesday / 5:00 am / Bike and Run / DTWN YMCA
Wednesday / 5:30 am / Swim / Aquatic Center
Thursday / 5:00 am / Run (Track) / DTWN YMCA – We will meet out front by the doors.
Friday – OFF (Aquatic Center is Closed)
Group A: DTWN YMCA 5:30 am towards Clermont. Duration: 4 hours (Focus: Hills)
Group B: Killarney Station: 7 am Duration: 3 hours (Focus HIlls)
Location: Advanced Cycle
Time: 6:15 am (Please arrive at 6 am so we can roll out at 6:15 am)
Duration: 2-5 hours (depending the racing you are primary training)
Run after bike: 30 min
Enclosed you will find the swim workout for tomorrow:
I will not be there as I have an appointment at 7:30 am at the other side of town.
Please review below:
300 Yards focusing on Distance per Stroke
4 x 150 as 25 Single Arm – Right 25 Single Arm – Left 100 Free with 20 sec recovery
Round 1 600 pull with paddles, buoy and with snorkel (if you have one) 2 x 50 sprints with 1 min recovery Round 2 2 x 300 pull with paddles, buoy and snorkel ( if you have one) with 30 sec recovery 2 x 50 sprints with 1 min recovery Round 3 6 x 100 Paddles only with 20 sec recovery 2 x 50 sprints with 1 min recovery
Congratulations to all of the athletes who raced this weekend:
Good job everyone!
Schedule for this week:
Monday – Aquatic Center / 5:30 am / Swim
Tuesday – Downtown YMCA / 5:00 am / Bike / Run
Wednesday – Aquatic Center / 5:30 am / Swim
Thursday – Downtown YMCA / 5:00 am / Run
Friday – Aquatic Center / 5:30 am / Swim
Saturday – Advanced Cycle (Lee Vista and 436) / 6:15 am
Sunday – On your own