Tuesday – Bike RIDE and Week Update

Hello Team,

I hope you are all doing well. I need as many participants as possible tomorrow at the bike trainer session as I will be discussion some important things about the club.

Tuesday – Bike Trainer

• 5:00 am
• Downtown YMCA
• Bike / Run

Wednesday – Swim

• 5:30 am
• Aquatic center
• Long Course – Swim

Thursday

• 5:00 am
• Downtown YMCA
• Track Work

Friday

• 5:30 am
• Aquatic Center
• Long Course – Swim

Saturday

• Meet: 7:00 am
• Roll Out: 7:15 am
• Kilarney station –
• Route – Dewey Robbins
• Duration: 2 – 3 hours

Sunday

• Clay Roady on your own.

Monday – Swim

Hello team,

Please do the following workout tomorrow morning. The Aquatic Center will be open; however, I will be doing my long run tomorrow out of the downtown YMCA as I couldn’t get it done today.

Warm Up:

• 300 Free
• 300 pull
• 6 x 50 kick with 15 sec recovery

Main Set:

• 5 x 100 with 15 sec recovery at moderate effort
• 4 x 25 fast with 20 sec recovery
• 4 x 100 with 15 sec recovery at moderate effort
• 4 x 25 fast with 15 sec recovery
• 3 x100 with 15 sec recovery at moderate effort
• 4 x 25 fast with 10 sec recovery
• 2 x 100 with 15 sec recovery at moderate effort
• 4 x 25 fast with 5 sec recovery
• 100 at moderate effort

Your Goal is to hold the same pace in all of the 100.

Cool Down: 100 choice