Weekend workout – July 26 – 28, 2019

Friday

Swim Aquatic Center

5:30 am

Workout posted below:

Warm up

  • 300 easy.
  • 8×50, 2 each stroke on 20 sec rest.
  • 4×125 on 30 sec rest.

Main Set

6 x 300 on 45 sec rest.

  • 2 straight
  • 2 broken at 150 for 20 sec,
  • 2 broken at the 100 for 10 sec.

Cool down: 200

Saturday -Lake Minneola, Clermont

Meeting Time: 5:45 am

Ride out: 6:00 am

Bike – 2:30 hours

Run after bike: 3 miles

Sunday

Long Run – on your own

8-10 miles

Long Run Pace. The Last four miles at tempo pace

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