Monday – Swim

Warm up:
10 x 100 as
– Odds: Free
– Evens: Kick with 15 sec recovery
200 with Paddles no buoy at a moderate pace focusing on distance per stroke

Main set:
4 x 100 Tempo with 15 sec recovery
200 Moderate
3 x 100 Tempo with 15 sec recovery
200 moderate
2 x 100 Fast with 20 sec recovery
200 moderate
4 x 50 Fast with 30 sec recovery
200 Moderate

Cool down:
200 choice

Week of October 8 – 14, 2018

Hello Team, 

Enclosed you will find the schedule for this week:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Tri Club	Aquatic Center	Downtown YMCA	Aquatic center	Downtown YMCA	Aquatic center	Kearney Station – Clermont, FL	Lee Vista / 436
Time:	5:30 AM	5 AM	5:30 AM	5:00 AM	5:30 AM	6:45 AM	6:45 AM
Sport:	Swim	Bike / Run	Swim	Track	Swim	Ironman Athletes – 5 hour bike ride. Short Course – 3 hour bike ride	Ironman Athletes – 3 hour ride; Short Course – 2 hour ride
Duration:	1h 30m	2h	1h 30m	1h 30m	1h 30m	3hr – 5hr	2hr – 3hr

Countdown till races:

• New Orleans 70.3 – 2 weeks
• Ironman Florida – 4 weeks
• Miami Man – 5 weeks
• Ironman Arizona & Cozumel – 6 weeks
• OUC Half Marathon – 8 weeks
• Challenge Daytona – 9 weeks

It is very important that the Ironman athletes must follower their training plan as the race is early close. This past week was a heavy load week; therefore, recovery is a key component to your training. It is very important to keep your nutrition on point. If you don’t have access to any NormaTec boots, please let me know as you can pass by TriPeak Athlete and use them. 

The assistant coaches are there to help you. If you have any questions, please do not hesitate to contact me.