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

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