Congratulations!

Congratulation to all of the athletes who raced this past weekend:

• Ironman 70.3 Augusta
  • Yadira Rovira
  • Juan Juncos
  • Roberto Amengual
  • Meredith Rosser
  • Laurent Gabriel
  • Bill Papp
  • John Connolly
  • Scott Bragg
  • Ana Caminas
  • Thomas Ruzich
  • Gary Olson
  • Tom Greene
  • Julian Perez
  • Joel Diaz
  • David Lang
  • Mercy Sanchez
  • Dawn Clark
• Ironman Chattanooga
  • Leslie Cain
  • Steve Dickson
  • Sherrie

Day	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 am – 7 am	5 am – 7 am	5:30 am – 7 am	5 am – 7 am	5:30 am – 7 am	7 am – 10 am	6 am – 7:30 am
Location:	Aquatic Center	DTWN	Aquatic Center	DTWN	Aquatic Center	Lee Vista / Starbucks	DTWN
Sport:	Swim	Bike Trainer / Run	Swim	Track	Swim	Long Bike	Long Run
Focus:	Endurance	Tempo	Muscular Endurance	Speed	Speed	Muscular Endurance	Tempo/Endurance

Please do the following, workout as I will be driving as of 5:30 am.

• Warm up:
  • 300 free
  • 200 kick with board
  • 6 x 50 with 15 sec recovery
• Main set:
  • 6 x 150 as 100 free / 50 kick with fins with 20 sec recovery
  • 200 pull with 15 sec recovery
• Cool down:
  • 6 x 50 as 25k/25 free with fins with 15 sec recovery
  • 200 choice

Pictures

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