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) |
Monthly Archives: August 2017
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