Weekend Update – Saturday and Sunday

Hello team,


WE are going to have a change of plans for this weekend.  we are going to start riding tomorrow morning at 5 am out of the DTWN YMCA followed by a 4 mile run.  Please arrive at 4:45 am and have light for the ride. We will be riding for 3- 4 hours. Please have appropriate nutrition if you are going to ride with us.

If you will still like to go to Haines City, go ahead and do so. Please be careful with cars.


We will be running out of the DTWN YMCA at 6 am on Sunday morning. 11- 13 miles.

Sorry for the change of the schedule.

Friday Swim

Hello team,

Enclosed you will find a swim workout if you don’t make it to Luckys Lake At 6:15am.

Challenge: Visualize knowing that you are swimming your best time.

Warm up: 500

Kick: 400 flutter or dolphin

Drill: 6 x 50 as 25 drill / 25 free with 10 sec recovery ( fist drill )

Swim: 4 x 75 – build with 15 sec RI

Swim: 4 x 75 – descending with 15 sec RI

Pull: 500

Swim: 12 x 50 on 1:00 – predict your time on even 50s

100 easy

Kick: 8 x 25 kick on :40 – predict your tiem on even 25s

Cool Down: 200