Test Week – Yeah! (July 30 – August 5, 2018)

As your training progresses so does your fitness level. Therefore, testing your progress is important. I encourage you to take tomorrow off. But, if you are dying to do something, you can do the easy swim tomorrow listed below.

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Warm up 200 easy.

6×75 on 20 sec rest, (50 fast/25 easy.)

Main Set

3x

(3×100 on 1 min rest, 1×200 easy on 10 sec rest)

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3×100 kick on 20 sec rest.

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Warm down 200 easy.

Enclosed you will find the schedule of the week:

Monday– Recovery Swim (on your own)

Tuesday– Downtown YMCA / 5 am / Bike Test and Run

Wednesday – Downtown YMCA / 5 am / Run Test

Thursday – Brick Workout on the Track / 5 am

Friday – Swim Test (it will be posted)

Saturday – UCF Research parkway 6:15 am / Bike duration 3:00 hr

Sunday – Lee Vista /436 – 6:15 am/ Bike duration: 3 hour

Thank you to all of the assistant coaches and team members for a great workouts that we had this past weekend. Also, good luck to all of the athletes are racing in nationals this upcoming weekend.

Sunday – Bike / Run (revised)

Group A: 5:00 am Downtown YMCA

Pace: 21-24 mph

Group B: 6:15 am Advanced cycles

Pace: 16-18 mph

Sunday – Bike / Run

Location: Downtown YMCA

Roll out time: 5:00 am (must have lights) Please arrive 15 min prior to start time.

Speeds: 21-24 mph

Duration: 2 hr bike 30 min run

We will be running at the track afterwards.

Saturday – Bike / Run Brick

Lake Louisa State Park

Arrive at 8.

Start time 8:30

Bring water, nutrition and electrolytes.

Duration: 2 hours

All levels welcome.

Ironman Website – Club Affiliation

Make sure you are linked with the Central Florida Tri Club at the Ironman website so we can get the points.

1. Visit Ironman.com
2. Go to the top right hand corner under My Account

3. Go under My Athlete Profile –  Club Affiliation and select the Central Florida Tri Club.

Are you Racing Augusta? – Camp Details

If you are racing Augusta, and you are not in this list… please let me know ASAP.

Last Name	First Name	Age Group	Club Name	Division
Caminas	Ana	F65-69	Central Florida Tri Club	IV
Campbell	Lori	F50-54	Central Florida Tri Club	IV
Capps	Kim	F50-54	Central Florida Tri Club	IV
Dickson	Steve	M60-64	Central Florida Tri Club	IV
Freeman	Linda A	F45-49	Central Florida Tri Club	IV
Gray	David	M65-69	Central Florida Tri Club	IV
Grieb	Dan	M40-44	Central Florida Tri Club	IV
Ildefonso	Yara	F50-54	Central Florida Tri Club	IV
Mendoza	Carlos	M45-49	Central Florida Tri Club	IV
Nunn	James	M40-44	Central Florida Tri Club	IV
Sanders	Jason	M45-49	Central Florida Tri Club	IV
Smith	Patricia	F60-64	Central Florida Tri Club	IV
Sturgess	Jennifer	F50-54	Central Florida Tri Club	IV
Villar	Illeana	F40-44	Central Florida Tri Club	IV
Wolcott	Leslie	F35-39	Central Florida Tri Club	IV

The weekend training camp is going to be held on August 23 – 26, 2018. Please reserve your room at Hotels.com

The hotel we are staying in is at:

ECCO Suites – Augusta, Augusta

1062 Claussen Rd, Augusta, GA, 30907, United States of America, 800-491-6126

Room Rate: $94 – $99

Please book ASAP.

Agenda:

We are planning a camp for Augusta on August 23 – 26, 2018.
Arriving Thursday (Travel Day) – Dinner
Friday – Swim and Bike (56 miles)
Saturday – Bike (56 miles) and Run
Sunday – Long Run (Travel Day)

If you have any questions, please do not hesitate to contact me.

Your coach,

Coach Torres

Monday – Swim Cancelled

Hello team,

I know there is an early morning email. But there are thunderstorms headed our way with lighting.  The pool will be closed. Therefore, please get this workout in later in the day.

Warm up:

• 500 Free
• 4 x 50 as 25 drill / 25 free with 15 sec recovery
• 100 easy free
• 200 kick
• 100 easy free
• 4 x 50 as 25 build / 25 easy with 15 sec recovery
• 100 easy free

Main Set:

• 5 x 100 as Tempo Pace or 85% with 20 sec recovery
• 5 x 150 Pull with bouy and paddles with 20 sec recovery

Cool Down:

• 200 choice: butterfly, breast stroke or back stroke
• 150 as 50 fist drill / 50 catch up drill / 50 free
• 100 free

Week of July 23 – 29, 2018

Hello Team ,

I hope you are all doing well. Enclosed you will find the breakdown for this upcoming week.

Aquatic Center: The Only day that we will be swimming at the Aquatic Center will be July 23, 2018 as the Pan-American games will be held during the next couple of weeks. We will resume swimming at the AQC on August 10, 2018. I will be posting the swim workout  the night before on these days for the team to do on their own.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	5:30 AM	5:00 AM	5:00 AM	5:00 AM		6:30 AM	6:00 AM
Location:	Aquatic Center	DTWN	DTWN	DTWN	On Your Own	Kilarney Staiton	DTWN YMCA
Sport	Swim	Bike/Run	Run	Bike/Run	Swim	Bike / RUN	Run
Duration:	Swim / Run	2h	1h 30m	Track		3:30H / 30 MIN RUN	1h 30m – 2 hour

July 21 – 22, 2018

Saturday, July 21, 2018

Group A – Downtown YMCA (Must be able to ride 20 – 22 mph)

Time: Rolling out at 5:00 am

Location:  Downtown YMCA

Duration: 3:30 hr followed by a 45 min run

Group B: Research Parkway / UCF

Time: Rolling out at 6:15 am

Location: UCF Research Parkway

Duration: 3:30 hr followed by a 30 min run

 

Sunday, July 22, 2018

I am giving the team the day off. REST!

Wednesday – Swim

Aquatic Center

5:30 am

Duration: 90 min / 35 min run