Saturday Ride – 3 – 4:30

• Location: Downtown YMCA
• Time: 5:30 am
• Duration : 3-4:30 hr
• Run after bike: 30 min

Friday – Swim on your own

As the Aquatic Center is still closed, I am posting the workout so you can do it on your own.

Warm up:

1000 Free as (75 Free / 25 drill)

Main Set : 

800 as (50 Free / 50 Kick)

8 x 50 Build 1 – 4 on 1 min

6 x 50 Kick no fins with 20 sec RI

16 x 50 Fast pull no buoy with paddles on 90 sec

Cool Down:

600 Choice