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!

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.

Link:
https://docs.google.com/forms/d/e/1FAIpQLSefY-gX2pyWBzke9Pla5cgEhiWkChE-IR0nvk11IxnFmtQaxg/viewform?usp=sf_link

 

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.
  • Cool down: 30 min easy run

 

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