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.
Juan Gutierrez and Vanessa Bello
Luis Ortiz Jr
Greg Veilla, Bill Freyer and Doug Brown
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:
||Lee Vista and 436
||Run – Track
||180 – 240 min
||90 – 150 min
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
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
Club happy hour Thursday, October 13
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
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!!