Week of August 6 – 12, 2018

Congratulations to Luis Ortiz and Jack Rosser for an amazing performance at Youth Nationals! I am so proud of you guys!

Enclosed you will find the schedule for this week:

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

Here is the swim for tomorrow: 

Advanced please do as Prescribed.

Beginner: take off 200 meters of each rep of the main set.

Warm up:

300 to 500 freestyle, 200 to 400 kick, 200 freestyle (alternating drill 25/swim 25)

Main set:

900 steady swim, change who leads the lane each 75
One but no more than two-minute rest interval (RI)

600 steady consisting of 3 x 100 fist/100 swim
One but no more than two-minute RI

400 pull (paddles and buoy)
One but no more than two-minute RI

200 pull (buoy, no paddles)
One but no more than two-minute RI

Cool down:

Swim an easy 100 to 200 yards, choice of stroke