Coach's Corner

Wednesday – Swim

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Hello team,

Enclosed you will find the swim workout for tomorrow. For those who don’t know, my uncle passed away and I had to fly to Puerto Rico for a funeral.

I will not be there in the morning, please follow the prescribed workout if you don’t have any posted on training peaks.

Warm Up:

6 x 150 as 3 free / 2 kick / 1 stroke on 20 sec RI

Main Set:

10 x 200 on 20 sec RI (Distance per stroke) Moderate Effort consistent

as Free/Pull/Free every 200

Cool Down:

200 drill – 15 sec RI

200 back – 15 sec RI

200 drill – 15 sec Ri

Coach's Corner

Week of December 11 – 16, 2018

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Hello Team, 

Enclosed you will find the schedule for this week:

  • Wednesday
    • 5:30 am
    • Aquatic Center
    • Sport: Swim 
  • Thursday
    • 5:00 am
    • DTWN
    • Sport: Run / Efficiency Test – Track
  • Friday
    • 5:30 am
    • Aquatic Center
    • Sport: Swim
  • Saturday
    • Group A:
      • 6:00 am 
      • DTWN YMCA
      • Duration: 3:30 hours
      • Run After bike: 6 x 800 m repeats with 2:30 recovery 
    • Group: B:
      • 7:00 am 
      • Advanced Cycle – Semoran and Lee Vista
      • Duration: 3:30 hours
      • Run After bike: 6 x 800 m repeats with 2:30 recovery 

Holiday Party – This Saturday

When: Saturday, December 15th, 5p.m. – 8 p.m.

Where: Wynne McFarlin Home – 4600 Oak Cove Lane, Orlando, 32806

(Parking: driveway, street or Ft. Gatlin Plaza at NE corner of Gatlin & Orange and walk)

What: Food and non-alcoholic beverages, raffle drawing, party!

Bring:

  1. Unwrapped toy, if you want to donate to toy drive
  2. Wrapped gift, if you want to participate in team gift exchange
  3. BYOB if desire alcohol

Attire: Cocktail party (dress to impress)

Please RSVP at link with name and number of guests by December 7 at

https://www.facebook.com/events/2165684420364113/?ti=ia

To offset the cost of food, please make a donation to the following link:

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or copy paste:

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=RTQ8XE3EDFUJW&source=url

Thank you and see you at training!

Coach's Corner

Weekend Training -Dec 8 – 9, 2018

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  • Saturday (Bike Ride / Run)
    • Group A
      • Location: DTWN YMCA – 433 N Mills Ave. Orlando, FL 32803
      • 6 am
      • 3 hour ride
      • Must have lights
    • Group B
      • Advanced Cycle – Lee Vista and 436
      • 7 am
      • 3 hour ride
  • Sunday – Run
    • Distance 9 – 13 miles
    • Time: 6 am
    • Location: DTWN YMCA

Good luck too all of the athletes races this weekend!

Coach's Corner

December 5 – 9, 2018

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Wednesday 5:30 AM Aquatic Center Swim 1 hour 30 min  swim
Thursday 5:00 AM Downtown YMCA Track We will meet at the DTWN YMCA and then head to the track.
Friday 5:00 AM Tri Peak Athlete Bike / Run 2 hour bike ride – register via Facebook

https://www.facebook.com/events/1188551047974031/ 
Saturday 7:00 AM UCF Research Parkway Bike / Run 3 hour ride (Zone 2) / 30 min run
Sunday 6:00 AM DTWN YMCA Run 90 min – 2 hour run
Coach's Corner

Holiday Party – December 15, 2018

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When: Saturday, December 15th, 5p.m. – 8 p.m.

Where: Wynne McFarlin Home – 4600 Oak Cove Lane, Orlando, 32806

(Parking: driveway, street or Ft. Gatlin Plaza at NE corner of Gatlin & Orange and walk)

What: Food and non-alcoholic beverages, raffle drawing, party!

Bring:

1. Unwrapped toy, if you want to donate to toy drive

2. Wrapped gift, if you want to participate in team gift exchange

3. BYOB if desire alcohol

Attire: Cocktail party (dress to impress)

Please RSVP at link with name and number of guests by December 7 at

https://www.facebook.com/events/2165684420364113/?ti=ia

To offset the cost of food, please make a donation to the following link:

or copy paste:

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=RTQ8XE3EDFUJW&source=url

Thank you and see you at training!

Coach's Corner

Monday – Swim and Holiday Party

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Swim

5:30 am

Aquatic Center – International Drive

Holiday Party

Holiday Party!
Dress to impress! Take out the evening gown, the tux or nice suite and come on down to the Holiday Party (Just Dress to Impress)! Bring an unwrapped gift for charity and a wrapped $25 dollar gift for the Gift Exchange
!
Enjoy Food and bring your own beverage of choice to a night of celebration. We are having it catered.
Do not bring your goggles, pull buoy or bike to the party! Leave it at home… it is time to party!
Wynne’s House
4600 Oak Cove Ln, Orlando, FL 32806-6939, United States
Date: December 15, 2018
Time: 4 pm – 8 pm
To offset the cost of food, please make a donation to the following link:

or copy paste:
Thank you and see you at training!

Succeed!