Monday – Swim

Warm up:

• 500 free or 5 x 100 with 10 sec recovery
• 500 pull or 5 x 100 with 10 sec recovery
• 2 x 250 kick with board with 10 sec recovery

Main Set:

• 15 x 100 as:
  • 5 free on 15 sec rest
  • 5 – 50 kick/free 15 sec rest
  • 5 free on 15 sec rest
• All easy!

• Cool Down:
  400 easy

Breakthrough Week – Feb 5 – 12, 2017

Hello Team,

Enclosed you will find the breakdown for this week. Please note, the Aquatic Center will be closed this week due to swim meets.

	Time	Location	Sport	Duration
Monday	5:00 AM	DTWN YMCA	Swim / Run	1 hour swim and 30 min run
Tuesday	5:00 AM	DTWN YMCA	Bike / Run	2 hour bike / 30 min run
Wednesday	5:00 AM	DTWN YMCA	Swim / Run	1 hour swim and 30 min run
	6:00 PM	The Porch, Winter Park, FL	Club Social	2h
Thursday	7 AM	Lee Vista / 436	Bike / Run	3 hour bike / 30 min run
	12 PM	Tri Peak Athlete, LLC	Swim Lecture	1h
	2:30 PM	Tri Peak Athlete, LLC	Nutrition Clinic	1h
Friday	6:30 AM	Lucky’s Lake Swim	Open Water	1h
	9 AM	Clay Road	Hills Rpeats	1h 30m
	2 PM	Tri Peak Athlete, LLC	Bike Fitting and Assessments	1h 30m
Saturday	7 AM	Lake Minneola, Clermont, FL	Bike / Run	4 hour bike / 30 min run
	2 PM	DTWN YMCA	Swim Clinic	1h 30m
Sunday	6 AM	Clay Road, Clermont, FL	Tempo Run	1h 30m
	12 PM	DTWN YMCA	CFL Tri Club Kick OFF Meeting	1h 30m