Wednesday – Swim

• Warm up:
  • 200 free
  • 200 kick
  • 200 pull
  • 4 x 50 build with 15 sec recovery
• Main Set:
  • 3 x
    • 3 x 150 fast on 45 sec rest
    • 3 x 100 moderate on 10 sec rest
• Note: take a min Recovery in between.
• Cool Down:
  • 200 Choice easy

Weekend Update – Saturday – 2 Group Rides

Hello Team,

To provide options for everyone, there are going to be two groups on Saturday.

Group A:

• Haines City – Lake Ava Park
• Meet: 7:15 am
• Ride out: 7:30 am
• Group A: 3 hour ride followed by an hour run
• Group B: 4 hour ride followed by a 30 min run
• Lead: Torres

Group B:

• Advance Cycle – Lee Vista / 436
• Meet 7:15 am
• Ride out: 7:30 am
• Duration: 2 – 3 hours
• Lead: Michelle