Monday – Swim

Congratulations to all of the athletes who raced this past weekend at St. Anthony’s Triathlon in St Petersburg, FL.

  • Luis Ortiz
  • Hector TorresEric Deming
  • Linda Freeman
  • Amanda Keegan
  • Chester Cooper
  • David Lang
  • Scott Lawson
  • Matthew Lawson
  • Alfredo Navales
  • Enrique Mercado

Swim Workout img_1421-1

Location: Aquatic Center

Time: 5:30 am

Duration: 90 minutes

Workout:

Warm up:

  • 500 ass 400 free with 100 kick with board

Main Set:

  • 3 x 100 pull with buoy and paddles with 15 sec recovery
  • 400 Race Pace Effort with 30 sec Recovery
  • 3 x 100 pull with buoy and paddles with 15 sec recovery
  • 300 Race Pace Effort with 30 sec recovery
  • 3 x 100 pull with buoy and paddles with 15 sec recovery
  • 200 Race Pace Effort with 30 sec recovery

Cool Down:

  • 200 free

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