Monday – Swim

Focus on taking your time on your drills. Don’t rush through them.

Warm:

• 200 Free
• 4 x 50 build 65 – 90% with 15 sec recovery 0
• 2 x 100 kick with board at 70 – 75% with 10 RI
• 100 Easy

Main Set:

• 5 x 150 as 50 Mod/ 50 Fast / 50 MOD with 20 RI
• 5 x 150 Pull at 85% with 20 RI
• 4 x 100 as 25 MOD / 50 Fast / 25 MOD with 20 RI
• 4 x 100 Pull at 85% with 20 RI
• 4 x 75 as 25 MOD / 25 Fast / 25 MOD with 20 RI
• 4 x 75 PULL  at 85% with 20 RI

Cool down:

• 100 choice

Run after bike:  30 min easy

 

 

Week of December 12, 2016

LHello team, 
I hope you are enjoying this chilly weekend. We are going to be changing a few things around. Enclosed I will like to share with you what the rest of the year is going to look like leading into.

2017 Race Schedule till Mid-Year

• January 14, 2017 – Track Shack 5k
• February – Training Camp
• March 19, 2017 – Club Championship – Great Clermont Triathlon
• April 30, 2017 – St. Anthony’s Triathlon – Gulf Coast Prep
• May 13, 2017 – Gulf Coast 70.3

Team Cohesiveness 
We are a team and as a team, I want you all to start wearing your cycling tops on our group rides. Which means, we are getting some specific cycling tops to wear on the weekends. We are putting together the artwork and start taking orders. In the link below, please provide your name, email and size:

Link: https://goo.gl/forms/jxLarrO7XOQlK8fl1
 Clinics

We are going to start holding monthly Clinics. This will be geared towards everyone. Please look out for the dates. 
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, QuintanaRoo Bikes, Quantam Care,  
Weekly Schedule – READ
The schedule is going to be changing a bit as I-4 has been very difficult for many of us. Therefore, I will be supplying the swim workouts on the website. They will be posted the day prior to the swim practice at 8 pm EST. There will be a group swimming at the Downtown YMCA and another at the Aquatic Center. 
Monday
5:00 am – Downtown YMCA – Swim
5:30 am – Aquatic Center – Swim
Tuesday
5:00 am – Downtown YMCA – Bike Trainer / Run
Wednesday
5:00 am – Downtown YMCA – Swim
5:30 am – Aquatic Center – Swim
Thursday
5:00 am – Downtown YMCA – Bike Trainer / Run
Friday
5:00 am – Downtown YMCA – Swim
5:30 am – Aquatic Center – Swim 
 Saturday 
 TBA
Sunday
Long Run – 
Group A: 10 – 12 miles
Group B: 6 – 8 miles