Week of October 24 – 30, 2016

Congratulations to all of the athletes who raced this past  weekend.

Cheer squad waiting for Bike-In

Bill Freyer on the run

Waiting for my athletes to finish.

Jerome Bareth

Juan Gutierrez and Vanessa Bello

Luis Ortiz Jr

Angel Rosario

Greg Veilla, Bill Freyer and Doug Brown

Enrique Romero

Athletes that I didn’t get pictures of: Anna Emery, Scott Lawson and Quincy Collins.

I am very proud of your accomplishments.

Enclosed you will find the schedule of this week:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time	5:30 am	5:00 am	5:30 am	5:00 am	5:30 am	7 am	6 am
Location	Aquatic Center	Downtown	Aquatic Center	Downtown	Downtown	Lee Vista and 436	Downtown YMCA
Sport	Swim	Bike/Run	Swim	Run – Track	Swim/Run	Bike/Run	Run
Duration	90 min	120 min	90 min	90 min	90 min	180 – 240 min	90 – 150 min

Monday – Swim

Hello team

Still at the airport in MCO. They are redoing the trams and we are stuck. 

Please do the following swim:

Start strong, finish strong, saying to yourself, “I am doing what it takes.”

Warm up: 500 Free

Kick/Swim: 500 alternating 50s of flutter/free – you can use fins

Swim: 8 x 100 Free on 1:30 . If 1:30 is to fast and doesn’t give you at least ten seconds recovery recovery. Please choose a send off interval with at least 10 – 15 sec recovery 

100 easy

3 x 500 on 7 min or ten

– Swim – Alternating 25s of Free/Choic

– Pull – breathing sequence: by 25 every 3, 5, 7, 9…

– Swim – all free

Kick: 4 x 25 w/ fins on 30

Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15

Swim 8 x 25 choice on :30

Cool Down: 200

Thirsty Thursday – Tonight

Club happy hour Thursday, October 13

6:15pm at

KASA Restaurant & Bar downtown Orlando . Open to all – new, old and those thinking about joining the club. Hope to see you there!

You can park your car (if you coming by car) in the parking deck above Kasa and they will validate parking inside the restaurant for 90 minutes.

183 S Orange Ave, Orlando, FL 32801

Please be safe!

Aloha team,

I hope you are all doing well.  Please be safe ! I know the Hurricane is about to hit you all and  please be careful !!! 

Don’t go on a bike ride or go running outside!!