Monthly Archives: April 2017

Coach's Corner

Wednesday – Swim

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img_1421Hello Team,

I am not feeling well. I don’t want to get anyone sick. I am on a Z-pack and going to rest.

Muscular Endurance

Warm Up:

  • 300 free
  • 300 kick
  • 300 Pull
  • 200 free
  • 200 kick
  • 200 pull

Main Set

2 x ( you will do this twice)

  • 4 x 50 Build on a  1 min Send Off Interval
  • 2 x 50 Fast on a  1 min Send Off Interval
  • 1 x 50 Easy on a  1 min Send Off Interval
  • 3 x 50 Fast on a  1 min Send Off Interval
  • 1 x 50 Easy on a  1 min Send Off Interval
  • 4 x 50 Fast on a  1 min Send Off Interval

Cool Down:

  • 300 focus on Distance per stroke
Coach's Corner

Monday –  Swim

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I just landed. Which means, I won’t be there in the morning. Please do the following work out.

Warm up:

500 Free

4 x 50 as 25 drill / 25 free with 15 sec recovery

100 easy free

200 kick

100 easy free

4 x 50 as 25 build / 25 easy with 15 sec recovery

100 easy free

Main Set:

5 x 100 as Tempo Pace or 85% with 20 sec recovery

5 x 150 Pull with bouy and paddles with 20 sec recovery

Cool Down:

200 choice: butterfly, breast stroke or back stroke

150 as 50 fist drill / 50 catch up drill / 50 free    

Coach's Corner

Monday – Swim

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Location: Aquatic Center on International Dr.

Time: 5:30 am

Sport: Swim

 

Warm up:
300 Free
200 kick

Main Set A:
4 x 300 as 100 Free, 100 kick, 100 Free with 30 sec RI
1 min Recovery
600 Pull at N/S with 1 min RI
16 x 25 Desc 2-2-2-2 15 sec RI
(Descend 2-2-2-2: Descend speed or go faster each two swims.)

Cool Down:

300 Choice

Coach's Corner

Weekend Update – April 15 – 16, 2017

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Hello Team,

Enclosed you will find the weekend update:

  • Saturday
    • Group 1:
      • Roll out: 5:30 am
      • Location: Downtown YMCA
      • Route:
        • Research Parkway to meet the Group 2 at 6:45 am.
        • Fort Christmas – Water stop
        • 520 and towards Coco Beach
      • Duration: 4.5 hours and 30 min run after bike
    • Group 2
      • Roll out: 6:45 am
      • Location: Research Parkway
      • Route:
        • Fort Christmas – Water Stop
        • Turn around at 5:20
      • 30 min after the bike
  • Sunday
    • The 7th annual Easter Service/Swim/Pancake breakfast is this Sunday.  eat-pray-swim-1Sunday, April 16th with a start time of 6:59 AM. This Easter he will deliver a sermon that will be dumbed down to Lucky’s level, but yet enjoyable and life altering for all in attendance. Make sure to arrive before sunrise as the
      sermon will start spot on. Please remember to bring chairs and blankets to sit on. The lake swim will start shortly after the sermon and the breakfast will open up to the non-swimming attendees right after the sermon.  All offerings received will be donated to the YMCA Aquatic Center Scholarship fund.  If you can’t attend but would like to donate you can click here to PayPal your 
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      donation.  The scholarship funds help many that would not be able to swim and it helps support the YMCA’s Special Olympic program which many of the volunteer coaches are Lucky’s Lake Swimmers.  As an added bonus Rowdy Gaines (Triple Olympic Gold medalist and NBC Olympic Sportscaster) will be joining us for the swim and he will be doing a book signing with all the profits being donated to the scholarship fund.