Weekend Update – March 2 – 3, 2018

Friday – Run / Open Water Swim 

• Location: Lucky’s Lake
• Time: 5:30 am
• Note: Run 30 min prior to swim and park outside Lucky’s house!
• Coach Torres will be riding out of the DTWN YMCA at 5:30 am towards Lucky’s Lake, swim two laps and ride back. If you will like to join him, please arrive 10 min prior to ride out so they can leave on time.

If you are going to swim at the Aquatic Center, here is the workout:

• Warm up:
  • 400 free / 200 kick
  • 6 x 50 drill with 15 sec recovery
    • Drill: Single arm fist drill – If you have a snorkel use it.
  • 100 easy pull
• Main set:
  • Endurance workout with a few pick ups
  • 10 x 100 as 75 mod / 25 tempo with 15 sec recovery . Keep the same time on all 10
  • 100 easy pull no paddles
  • 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10
  • 100 easy pull no paddles
  • 10 x 50 as 25 mod / 25 tempo with 5 sec recovery . Keep the same time on all 10
• Cool down: 100 easy

Saturday – Two Options

Option 1:

• Best Damn Race
• Location: Downtown Orlando
• Time: 7:00 am

Option Two: 

• Saturday Ride
• Location: UCF Research Parkway
• Time: 7:00 am
• Follow out: 7:15 am
• Coach: Michelle Hill
• Duration: 2 hours – 2 hour 30 min
• Register link: https://www.facebook.com/events/1202413206528205/

Sunday – Lake Eva Park / Haines City Bike Course 

• Location: Lake Eva Park, Haines City
• Duration: 56 miles
• Park at the Public Library
• Arrive at 7:00 am  and roll out at 7:30 am
• Coach Dan and Jennifer
• Register at: https://www.facebook.com/events/176234963016779/