Memorial Day weekend 2017

Hello Team,Enclosed you will find the schedule for this weekend:
Saturday led by Coach Julian

• Downtown YMCA
• 5:00 am
• 5:15 am – Roll out
• Bike and Run
• Duration: 4 hours
• Pit stop at Research Parkway towards Fort Christmas.

Sunday – Not coached

• 8-10 mile run on your own

Monday

• Aquatic Center
• 5:30 am
• Swim
• Duration: 90 min

Thursday – Long Run

Time: 5 am

Location:

DTWN YMCA

433 N Mills Ave. Orlando, FL 32803

Duration: 90 – 110 min

Note: Please bring appropriate Nutrition

Wednesday- Swim

Time: 5:30 am

Sport: Swim

Duration: 90 min

Location:

YMCA Aquatic Center 

8422 International Dr

Orlando, FL 32819

United States

Monday – Swim

Hello team,

I won’t be able to be there in the morning as I have to get my run in the morning. Please do the following workout:

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

Weekend Schedule – May 19 – 21, 2017

Friday 

• Aquatic Center
• 5:30 am
• Swim

Saturday 

• Group A – Downtown YMCA
• Time: 5:30 am
• Route: Killarney Station – Clermont
• Sport : Bike / Run
• Duration : 3:30 bike / 3 mile run

• Group B – Killarney Station
• Time: 7 am
• Route: Howey and the Hills 
• Sport : Bike / Run
• Duration : 3:30 bike / 3 mile run

Sunday 

• Downtown YMCA
• Time : 6:00 am
• Duration: 1h 40 min
• Please bring appropriate nutrition and hydration

Congratulations! 1st place Division – 1 Ironman Gulf Coast 70.3

With great pride, I will like to congratulate all of the athletes who crossed boundaries and did the imagineable!

Congrats to

• Minh
• Joel
• Julian
• Laura 
• Lori
• Gustavo
• Ileana
• James 
• Michelle 
• KAREN
• Jose 
• Jerome
• Linda 
• Jennifer 
• Dan 
• David
• Yara 
• Alfredo C
• Alfredo S
• Mafe 
• Julian
• Kathy P
• Wynne
• David Mc
• Susie G
• Kim
• Juan 
• Issac
• Thomas 
• GERARD
• Victoria
• Linda
• Steve Dickson

Post party Gulf Coast

Wicked Wheel at 6-6:30 for 30 people– after seeing the size of people at swim and breakfast. It’s a bar and grill place chicken wings and burgers. 

10025 Hutchison Blvd

Panama City Beach, FL 32407

United States

Gulf Coast Update

Friday – Training

• 6:30 am
• Location: Swim start
• Please bring wetsuit and running apparel.

 
Sport: 20 min Swim/20 min Run

Breakfast: 

• 6:50 am
• Location: http://www.anotherbrokenegg.com/
• Bring clothes to dry as we are going straight to breakfast after the workout.

Saturday

• Transitions open
• Race 
• Party

Gulf Coast 70.3 Packet pick up

Edgewater Beach & Golf Resort- Convention Center 11212 Front Beach Road
Panama City Beach, FL 32407

Monday – swim

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