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
DayMonTueWedThuFriSatSun
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 CenterDTWNAquatic CenterDTWNAquatic CenterLee Vista / StarbucksDTWN
Sport:SwimBike Trainer / RunSwimTrackSwimLong BikeLong Run
Focus:EnduranceTempoMuscular EnduranceSpeed SpeedMuscular EnduranceTempo/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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