Wednesday – Swim Workout

Enclosed you will find the swim workout for today:

Warm up:

• 200 Free
• 200 pull
• 200 kick with board
• 6 x 50 as 25 Serape Drill / 25 Free with 15 sec Recovery.

Main Set:

2 x

• 500 pull with paddles at tempo pace with 30 sec recovery
• 5 x 100 on 2 min at race pace effort
• 1 min recovery

Cool down:

• 200 choice

Week of March 17 – 23, 2014

Hello team,

Here is the breakdown for this week:

Wednesday – Run

  – Downtown YMCA – 5:00 am

Thursday – Bike/Run

  – Downtown / YMCA – 5:00 am

Friday –  Swim

  – Lucky’s Lake – 6:30 am

Saturday – Light Brick

  – Lucky’s Lake – 7:30 am

Sunday – Club Race – Clermont

  – Lake Minneola – 6:30 am

I will see you all in the morning.