Sunday – Clay Road Run – 6 am

This is a reminder that we a running tomorrow morning at Clay Road – 6 am

Distance:

1 lap – 10 miles

2 laps – 20 miles

Water stop at mile marker # 5

Directions:

• https://maps.apple.com/maps?address=5%20Mile%20Rd%20Clermont%20FL%2034714%20United%20States&ll=28.481347,-81.713178&t=m

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, 2016
  • 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!
• Sunday, July 24, 2016
  • Clay Road
  • 6:00 am
  • Run
    • 1 lap or 2 laps

Wednesday Swim

Hello team,

Please be advise that we are swimming tomorrow at the Aquatic center at 5:30 AM on international drive. Please arrive on time as we will start exactly at 5:30 .

Monday’s workout

Hello team,

As you are aware that this entire week we we will be swimming at the downtown YMCA .  Enclosed, you will find a swim workout for tomorrow .

There’s also going to be a group biking out of  the Downtown YMCA at 5 AM for two hours. If you would like to join us make sure you have lights on your bike .

Keep up the good work and I’ll see in the morning .

Warm up:

300 free/200 pull/200 kick
6 x 75 Free as 50 build:25 easy with 20 sec ri
Main Set A:
2 x 200 Free with 20 sec ri
1 x 100 MOD wtih 20 sec ri
2 x 300 Free with 30 sec ri
1 x 100 MOD
2 x 400 Free with 40 sec ri
1 x 100 MOD

Cool Down: 6 x 75 as 50 Free/25 Back with 20 sec RI
Cool Down: 100

Saturday’s Bike Ride

Thursday, July 14, 2016

Thursday Morning!

This Thursday we will be holding our FTP test on the new Spin Bikes at the Downtown YMCA. Downtown YMCA 433 N. Mills Ave. Orlando, FL 32803 However, there a few things that you need to have in place. I only have 36 bikes, first come first serve. Please read below.

Thursday – 5 am Download MyWellness App on your phone before arriving at the YMCA. Mywellness by MyWellness SRL https://appsto.re/us/oYiLF.i Please bring your heart rate monitor and spin shoes.  You will need to bring your phone with the app.  We are going to spin for 50 min and then go run.    6 am – Track / Run

Swim Workout

Warm up:

• 10 x 100 with 10 sec RECOVERY – EASY
• 6 x 75 kick on 10 sec RI

Main Set:

• 2 x 6 x 50 free on 10 sec ri
• 3 x 100 pull on 20 sec ri
• 300 choice on 1 min recovery (All are aerobic)

Cool Down:

• 200 choice

July 11 – 18, 2016

Hello ,

I hope you are all doing well. I will like to congratulate the following athletes for performing this weekend:

• Gustavo Navas
• Chester Cooper
• Sharon Cooper
• David Lang
• James Nunn
• Sagan Simmons
• Luis Ortiz
• Kevin Bickley

We definitely had a great presence this past weekend. I am very proud of all of you!

 June 11, 2016:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	5:00 AM	6:30 am	6:00 am
Location:	Aquatic Center/ Downtown Bike*	DTWN	Aquatic Center	DTWN	Downtown YMCA	Killarney Station	Downtown YmCA
Sport:	Swim	Bike/Run	Swim	Run	Swim	Bike	Run
Duration:	1h 30m	90 min bike /  30 min run	1h 30m	Tempo – 90 min	1h 30m	4 hour ride	1:30 – 2 hours

 * As many races are getting closer, many athletes have to get an extra training. There is going to be a bike ride Monday at 5:00 am out of the Downtown YMCA for 2:30 hours. There will be a workout provided at the Aquatic Center. 

Sponsors

Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,