Saturday, 9/1 – Long Bike / Run
Location: Killarney Station, Clermont
Time: 6:30am meet, 6:45 roll-out
Duration: 3 hours with 30 run after
Hill Repeats…bring enough hydration and nutrition!
Led by: Michelle
Sunday, 9/2 – Run – On Own
Monthly Archives: August 2018
Training Week
Hello team,
I hope you are doing well when you receive this email. This week is your lower volume week aka recovery week; however, we are including some intensity and polishing your foundation. Augusta is right around the corner, literally. It is very important that you listen to your body and not over do it. The training in which we are putting the club through this week is gear for those athletes who have been consistent with their training. If you have been slacking or nursing an injury, please let me know so we can adjust the training to your capability. The last thing I want is for your to get injured for you not listening to your body!
I hope all is well and you are free to reach out to me and any of the coaches any time. In South Africa, it is very cold! Literally! Miss you guys! I am headed to the gym now!
Week of August 27 – September 2, 2018
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Tri Club | Aquatic Center | Downtown YMCA | Aquatic center | Downtown YMCA | Rest | Killarney Station | Downtown YMCA |
| Time: | 5:30 AM | 5 AM | 5:30 AM | 5:00 AM | Day Off | 6:30 AM | On your own |
| Sport: | Swim | Bike / Run | Swim | Long Run | Sleep in | Hill Repeats | Tempo Run |
| Duration: | 1h 30m | 2h | 1h 30m | 1h 30m | 3h | 1h 30m |
Monday – Swim
Hello team,
I won’t be at Monday’s Swim practice; please do the following swim workout.
Workout type: Swim
500 warm up focusing on distance per stroke
10 x 50 as drill down swim back
single arm drill and fist drill
main set:
5 x 100 on the 2:20 hard efforts
200 buoy pull
5 x 100 on the 2:10 harder effort
200 buoy pull
5 x 100 on the 2:00 hardest effort
CD
200 choice
Week of August 20 – 26, 2018
Hello Team,
Good job on everyones’ hard work this past weekend. Enclosed you will find the schedule for this upcoming week. As you are aware, this is the week of the Augusta Camp, so if you plan on racing and attending the camp, please complete the following form.
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Time: |
5:30 AM |
5:00 AM |
5:00 AM |
5:00 AM |
Augusta Camp |
||
|
Location: |
Aquatic Center |
DTWN |
Aquatic Center |
DTWN |
|||
|
Sport |
Swim |
Bike/Run |
Swim |
Tempo Run |
|||
|
Duration: |
1h 30m |
2h |
1h 30m |
Track |
|||
Augusta Camp Schedule
- Thursday
- 10 am – Drive up to Augusta.
- 7:30 am – Meet at Hotel Lobby for Dinner
- Friday
- 6:00 am – Meet at Hotel Lobby
- 6:45 am – Swim
- 8:30 am – Breakfast
- 10:00 am – Bike (56 miles)
- 5:00 pm – Shake Out Run – 6 miles
- 7:00 pm – Group Dinner
- Saturday
- 6:30 am – Meet at Hotel Lobby
- 7:00 am – Bike Route – 56 miles
- 10:00 am – Run After Bike – 6 miles
- 5:30 pm – Group Dinner
- Sunday
- 6:00 am – Meet at Hotel Lobby
- 6:30 am – Group Run – 13 miles
- 10:00 am – Breakfast
- 12n – Drive Back Home
Weekend Update – August 18 and 19, 2018
Saturday
Group A:
5:00 am – Dtwn YMCA
Duration: 4 hours
Note: must have lights and able to hold 22-23 mph.
Group B:
6:30 am – Killarney Station, Clermont, Fl
Duration: 3:30 hours
Note: Please bring enough nutrition for the ride.
Sunday – Run
Location: Downtown YMCA
Time: 5:00 am
Duration: 12-14 miles
Friday – Brick (Swim/Bike/Run)
Hello Team,
This Friday we will be doing a Brick workout out of the Aquatic Center at 5:00 am. Please arrive on time so we can set up, warm up and jump in the water by 5:30 am.
Please bring your bike, bike trainer, swim gear and run gear. The workout is going to be as follows:
- Arrive at 5:00 am so you can set up your bike by 5:15.
- Bike: Warm up on the bike for 15 min.
- Swim: 400 meters; 6 x 50 build with 15 sec recovery in between.
- Main Set:
- 4 rounds:
- Swim: 300 dive start
- Bike: 10 min as 1 min on top of shoes, 1 min to get your feet in shoes; 8 min Race pace effort.
- 4 rounds:
- Cool down: 30 min easy run
Augusta Camp – Last Roll Count
Final count for Augusta Camp! If you are planning on attending the Augusta Camp, please complete the following link: https://goo.gl/forms/otTEZMfku0PgMPQC3
Week of August 13 – 19, 2018
Hello Team,
I hope you are all doing well. Very happy to be back home and see everyone. Enclosed you will find the schedule for next week.
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Time: |
5:30 AM |
5:00 AM |
5:30 AM |
5:00 AM |
5:30 am |
6:30 AM |
6:00 AM |
|
Location: |
Aquatic Center |
DTWN |
Aquatic Center |
DTWN |
Aquatic Center |
Kilarney Staiton |
DTWN YMCA |
|
Sport |
Swim |
Bike/Run |
Swim |
Tempo Run |
Swim |
Bike / RUN |
Long Run |
|
Duration: |
1h 30m |
2h |
1h 30m |
1:30 |
1:30hr |
4:30H / 30 MIN RUN |
1h 30m – 2 hour |
Saturday – Long Bike/Run
Location: Killarney Station, Clermont
Time: 6:15am meet, 6:30 roll-out
Duration: 3-4 hours with run after
Distances will vary depending on race
Led by: Michelle
