Weekend of Feb 22 – 24, 2019

Hello Team,

I hope you are doing well. Enclosed you will find the schedule for this weekend.

Friday – The Aquatic Center is closed due to Swim Meet. Therefore, if you do not have a workout posted on TrainingPeaks, please do the following:

Warm Up:
300 free
6 x 75 (25 Right Arm , 25 Left Arm, 25 build) with 15 sec RI
200 Free
Main Set :
4 x 250 as:
– 50 Build with 10 sec RI
– -50 Fast with :05 sec RI
– 50 easy with 30 sec RI
300 K as: 100 kick with board / 100 side to side kick / 100 side to side kick with 3 strokes
6 x 125 as:
– 75 Build with 10 sec RI
– 25 Fast with :05 sec ri
– 25 easy wih 20 sec RI

6 x 150 PULL with paddles and buoy with 20 sec RI

Cool Down:
100 choice

Saturday

Group A:

• Location: Downtown YMCA
• Time: 5:30 am
• Duration: 4 hours 30 min – 5 hours
• Run after bike: 40 min – 1 hour

Group B:

• Location: Kilarney Station
• Time: 7:30 am
• Duration: 3 hours
• Run After bike: 30 – 40 min

Sunday

• Location: Clay Road
• Time: 6 am
• Duration: 10 miles