New Years Weekend – Update

Training

Enclosed you will find the schedule for this weekend:

Saturday

• Group A: (Bike / Run)
  • Time: 6:00 (Rolling Out)
  • Duration: 4 hours
  • Focus: Dubai, Puerto Rico and Haines City
  • Note: Must be able to hold 22 – 24 mph or draft well.
  • Post Ride – 6 x 800 on the track.
• Group B:
  • Time: 7 am (Rolling Out)
  • Duration: 2 hours
  • Focus: Dubai, Puerto Rico and Haines City
  • Note: Must be able to hold 16 – 18 mph or draft well.

Sunday

• Downtown YMCA
  • 6:00 am
  • Duration: 10 – 14 miles
  • Focus: Dubai, Puerto Rico and Haines City

Monday – New Years Eve

• Swim On Your Own – Swim workout will be posted.
• Aquatic Center is Closed till January 6, 2018

Tuesday – New Years Day

• Group Ride 6:00
• Location: Lee Vista and 436
• Duration: 3 hours

Aquatic Center- Closed

Hello team

The aquatic center will be closed till January 6, 2018

Please do the following workout on your own:

Warm up:

5 x 200 free @ 65 – 70% with 15 sec RI

– Reminder: The warm up is always a great opportunity to focus on streamliness off the wall.

Main Set:

5 x 100 free strong (80 – 85%) with :03 – :05 sec

– Get the blood pumping with a tight send-off interval. Challenge yourself, since this is not a long set.

6 x 150 Moderate at 2:30 (70 – 75%) Rest must be at least :12 – :15

– 100 Free / 50 stroke

11 x 100 moderate @ 1:30 (70 – 75%) Rest was :07 – :09

– 25 fly / 50 free / 25 drill

Warm down:

500 easy (60 – 65%)

Tubing:

4 x 1:00 full pulls Rest was 1:30

– Odd sets free, even sets fly