Sunday – Run

Run – Downtown YMCA

6:00 am

Duration: 90 min – 100 min

Saturday – Bike/Ride

Enclosed you will find the bike route for tomorrow’s bike ride, please bring a copy for yourself!

65 MIle bike ride

If you need to turn around early, you know the route!

Saturday – Kilarney Station

Time: 6 am

Roll out: 6:15 am no exception

Run after bike: 30 min

 

Week of June 25 – July 1, 2018

Hello Team,

Congratulation to all of the Athletes who raced this past weekend:

• Jack Rosser
• Luis Ortiz 

Enclosed you will find the schedule for this weekend:

• Monday
  • 5:30 am – Swim Endurance
  • Aquatic Center
• Tuesday
  • 5:00 am – Bike Trainer
  • Downtown YMCA
• Wednesday
  • 5:30 am – Swim Endurance
  • Aquatic Center
• Thursday
  • 5:00 am – Tempo Run
  • Downtown YMCA
• Friday
  • Recovery Day – OFF
• Saturday
  • 6:00 am – Long Bike / 30 min Run
  • Kilarney Station – Clermont
• Sunday
  • 6:00 am – Long Run
  • Clay Road – Clermont

 

I can’t wait to see you guys tomorrow!

Week of June 18 – 24, 2018

Hello Team,

Good morning! I hope you all slept well. Enclosed you will find the schedule of this week:

• Tuesday – 5:00 am
  • Downtown YMCA – Bike / Run
• Wednesday – 5:30 am
  • Aquatic Center – Swim / Run
• Thursday
  • 5:00 am – Downtown YMCA – Long Run
  • 6:00 pm – Club Social – Hammered Lamb – Orange Ave
• Friday – 5:30 am
  • Aquatic Center
• Saturday – Arrival: 6:00 am / Roll out: 6:15 am
  • Kilarney Station – Bike / Run
• Sunday – On your own
  • Clay Road – 13 miles

Monday – Swim

Purpose Speed, technique and aerobic Swimming with breath control.

Warm up:

2 x 400 with 20 sec RI

1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free

2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly

9 x 100 pull with buoy @ 1:30

3 Rounds

– 100 breather ever 3 strokes

– 100 breath every 5 strokes

– 100 breath every 7 strokes

Main Set:

8 x 75 @ 1:30

Odd: 25 Tarzan drill fast / 50 easy

Evens: 25 fast / 50 easy

4 x 25 kick streamline

8 x 75 @ 1:30

Odd: 25 Tarzan drill fast / 50 easy

Evens: 25 fast / 50 easy

200 Easy

Cool Down: 200 Choice

Friday – Swim

Warm up:

300 free nice long strokes

8 x 75 pull with 15 sec RI

300 kick with board

Part A:

5 x 100 easy with 15 sec RI

200 kick

3 x 75 Fast with 30 sec RI

100 kick

1 x 75 Easy with 20 sec RI

200 kick

2 x 75 Fast with 30 sec RI

100 kick

1 x 75 Easy with 20 sec RI

300 kick

1 x 75 Fast with 30 sec RI

Cool Down: 100 Free

Weekend schedule

Thursday – Long run

Lead by Jennifer Sturgess

Time: 5:00 am

Location: Dtwn YMCA

Friday- Aquatic Center closed

Workout will be posted tomorrow morning for Friday by 12n

Saturday – Killarney Station

Bike/run

Meet at 6:00 am

Roll out: 6:15 am

Led by Michelle Hill

Sunday – Tempo run

On your own. Workout will be posted Friday by 12n

Save the Date – Thirsty Thursday

June 21, 2018

Time: 6:00 pm

Location: Hammered Lamb

Monday- Swim

Monday – Swim

Aquatic center

5:30 am

Coach Torres

Saturday – Bike

Hello team,

there’s gonna be a bike ride leaving out of Killarney Station at 6:30 am. Rolling out at 6:45 am. Led by Michelle. Speed 18mph

Please bring appropriate nutrition.