Monday – Swim

Hello Team,

I hope you are all doing well. Congratulations to all of the participants on this weekends race.  As I am getting ready for South Africa, I have a 3 hour ride in the morning. Therefore, please do the following workout:

Warm up:
  • 2 x 200 Free
  • 4 x 25 Distance per stroke  with 15 sec RI  ( Work on maximizing the distance each arm can propel the body. Count the number of strokes per 25 yards)
Main Set A:
  • 2 x 300 MOD with 15 sec RI
  • 4 x 50 as 25 DR, 25 Build with 15 sec RI
  • 2 x 250 MOD with 15 sec RI
  • 4 x 50 as 25 DR, 25 Build with 15 sec RI
  • 2 x 200 @ Tempo Pace with 15 sec RI 200 Kick

Cool Down:

200 Choice

Pre Race Brick


Location: Luckys lake 

Time: 7:30 am

Description

  • 20 min swim (1 lap) – Focus on sighting and navigating every six stokes
  • 20 min – 5 min easy / 3 x  5 min as. 4 min at Endurance / Zone 2 with 1 min at race pace effort/ last five minute focus on a  high cadence and get ready for the run 
  • 20 min run – 5 min easy / 3 x 90 sec build ( build your pace to your race pace effort ) with 3:30 min easy jog/ 5 min cool down 

It’s race week!

Hell team,

I hope you are doing Well. The aquatic is going to be closed Wednesday and Friday. Our flight was delayed so will not be getting in on time. Please follow the prescribed workout and provide me with the intensity requested.

Warm up:

300 free / 400 kick / 500 pull

12 x 50 as: 25 drill/25 kick/ on 15 sec RI


Main set:

16 x 50 free fast as 4 on 15 sec RI / 4 on 30 sec RI / 4 on 45 sec RI / 4 on 1 min RI


Cool down
: 400 RI

Weekend Update – March 4 – 5, 2017

Hello Team,

Enclosed you will find the update for this weekend:

Saturday
5:00 am – Bike Trainer Session – Led by James Nunn at Tri Peak Athlete, LLC. Please confirm with James via text at 813-503-6728. Three hour session.
6:30 am – Best Damn Race – Meet at the corner of Stardust – Lake Eola
7:00 am – 10k Start
9:00 am – 5k Start
2 pm –  Swim Clinic – YMCA  – 433 N. Mills Ave. Orlando, FL 32803
Sunday
8:00 am Lee Vista/436 – Bike Test
1 pm  Howard Track Workout / Speed