Week of August 27 – September 4, 2017

Weekly Email – August 28 – September 4, 2017

Hello team,

I hope you are all doing well. Enclosed you will find the schedule for this week. Please review the schedule as I will like for you to be prepared for all the workouts:

	Time	Location	Sport	Duration
Monday	5:30 AM	Aquatic Center	Swim / Run	1 hour 30 min swim and 30 min run
Tuesday	5:00 AM	DTWN YMCA	Bike / Run	2 hour bike / 30 min run
Wednesday	5:30 AM	Aquatic Center	Swim / Run	1 hour 30 min  swim and 30 min run
Thursday	5 AM	Downtown YMCA	Bike / Run	3 hour bike / 30 min run
Friday	5:30 AM	Aquatic Center	Swim / Run	1 hour 30 min swim and 30 min run
Saturday	5 AM	DTWN YMCA	Bike / Run	4 hour bike / 2 hour run
	7 AM	Lee Vista / 436	Bike / Run	3 hour bike / 90 min run
Sunday	7 AM	DTWN YMCA	Bike Ride	3 hour ride (Zone 2)

Weekend update – September 26 – 27, 2017

Club update:

• Saturday

• 4:30 am – Dtwn Ymca – 95 miles led by Dan Grieb and Hector
• 6:30 am – Advanced Cycle – Lee Vista and 436 – 65 miles

• Sunday

• 5 am – DTWN Ymca – 12 mile tempo run led by Hector

Wednesday- Swim

Good morning everyone! I can’t wait to see everyone this morning at 5:30 AM at the aquatic center on international drive

Swim – Monday

Warm up

• 200 easy
• 6×75  as 50 build/25 easy on 20 sec rest.
• 200 kick with board

Technique

• 8 x 50  you will do four rounds and then repeat.  You will have 20 sec recovery in between
  • Single arm drill with the board. Hold the board in the opposite arm in front of you. Make sure you pass the board each time! Make sure you finish the stroke and touch your butt each time.
  • 50 right arm
  • 50 left arm
  • 25 right arm / 25 left arm
  • 25 Tarzan drill / 25 DPS (Distance per stroke)

• Main Set
  • 3x
  • 3×100 on 1 min rest
  • 1×200 easy on 10 sec rest
• Kick Set – when you do the kick set….. there is a purpose
  • 3×100 kick  as 20 moderate / 50 hard / 20 moderate on 20 sec rest.
• Cool down
  • 500 easy.

Base Performance – Discount

Since you are a BASE Partnered team, we wanted to remind you of your team discount. A lot of you have taken advantage of it so far this year. As a reminder, if you enter CFL30 at checkout, you will receive 30% off of your entire order. Do not combine this with the women’s kits above. You can go to direct to our BASE Performance Website Here.

Link: Website or copy paste url: https://www.baseperformance.com/collections/supplements?inf_contact_key=115ff922dc1f71b55ba741b5662dc3d285984dc5bbaef3ff27685d276f091267

Friday – Swim

Warm up:

400 Free

3 x 200 as 50 free / 100 kick / 50 free with 20 sec rI

Main Set A:

3 x

2 x 200 PUll with 20 sec RI

4 x 50 pull fast with 1 min INTERVAL

—————————————–

1 min bonus rest

8 x 50 swim with paddles best average with 1 min INTERVAL

Cool Down: 100 choice

Friday – Swim

Warm up:

400 Free

3 x 200 as 50 free / 100 kick / 50 free with 20 sec rI

Main Set A:

3 x

2 x 200 PUll with 20 sec RI

4 x 50 pull fast with 1 min INTERVAL

—————————————–

1 min bonus rest

8 x 50 swim with paddles best average with 1 min INTERVAL

Cool Down: 100 choice

Wednesday – Swim

Warm up

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery
4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery
6 x 100 as 50 build / 50 easy pull with 15 sec recovery
25 easy

Main set:
3 x
300 Free at 85%
3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI
100 easy

Kick set
100 easy kick with board
4 x 50 kick with board with 15 sec recovery
4 x 25 kick with board at 100%

Pull set:
8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%

Cool down:
100 stroke

Monday – Swim

Location: Aquatic Center
Time: 5:20 am
Sport: Swim
Note: please arrive early for you dynamic warm up

Monday – Swim

Location: Aquatic Center
Time: 5:20 am
Sport: Swim
Note: please arrive early for you dynamic warm up