Saturday-Long Bike
Advanced Cycles
Arrive at 7:15, Roll out at 7:30
2-3 hours
Sunday-Run or swim on your own
Purpose: Long, easy recovery with just a few fast pick ups.
Warm up:
1000 free @ 15:00 (65%)
Main Set:
1000 Free with paddles @ 15:00 (75%)
– Focus on the high elboy catch
1000 kick with fins @ 15:00 (75%)
– You will do this with a kick board
Speed Set:
6 x 25 @ :30 sec
– Odds Easy, no breather (65%)
– Evens: Fast (90 – 95)
– Don’t skip a set and leave it on time.
Warm down:
– 350 easy (60 – 65%)
– If you are short on time, just do 100
Central Florida Tri Club - Swim, Bike and Run 