Tuesday – Tempo Run (Special Schedule)

Tuesday – Schedule

Tempo Run

5 am

Route: Baldwin Park Loop.

New Years Week Schedule

Hello team,

I hope you are all enjoying the HOlidays! This week we will have a different schedule, please review below:

Monday – Swim / Aquatic Center 5:30 am

Tuesday:

Group A – Long / Tempo Run – DTWN YMCA 5:00 am

Group B – Haines City Bike Route – Lake AVA Park – 7:00 am (Led by Sturgess)

Wednesday – New Years Day (Day OFF)

Thursday – Bike Trainer Session – DTWN YMCA – 5:00 am

Friday – Swim / Aquatic Center / 5:30 AM

Saturday – 2 – 3 hour ride – Lee Vista / Advanced Cycle 7:00 am

Sunday – Tempo Run – DTWN Ymca – 6 am

Weekend Weather – Rain

Hello Team,

There is high probability of rain the entire evening and in the morning. Therefore, we are going to host a bike trainer session out of my office at 5 am for a two hour ride followed by a 30 min run.

If you are interested in attending, please text me at 321-443-0073.

Thank you and I look forward on seeing you in the morning.

Coach Torres

Friday – Swim

Warm up:

300 free nice long strokes

8 x 75 pull with 15 sec RI

300 kick with board

Part A:

5 x 100 easy with 15 sec RI

200 kick

3 x 75 Fast with 30 sec RI

100 kick

1 x 75 Easy with 20 sec RI

200 kick

2 x 75 Fast with 30 sec RI

100 kick

1 x 75 Easy with 20 sec RI

300 kick

1 x 75 Fast with 30 sec RI

Cool Down: 100 Free

Dec 26 – Thursday / Track

Xmas Week

Hello Team,

Enclosed you will find the schedule for this week:

Monday

5:30 AM

Aquatic Center

Swim

1 hour 30 min swim

Tuesday

5:00 AM

Tri Peak Athlete, LLC – The Ymca doesn’t open till 6 am. Therefore we are meeting at Tri Peak Athlete, LLC

Bike Trainer / Run

75 min ride / 30 min run

Wednesday

Xmas – Closed

Thursday

5:00 AM

Downtown YMCA

Track

We will meet at the DTWN YMCA and then head to the track.

Friday

5:30 AM

Aquatic center

Swim

Workout will be posted

Saturday

7:00 AM

Lee Vista and 436

Bike / Run

Easy Zone 2 Ride – 2 hours

Sunday

6:00 AM

DTWN YMCA

Long Run

Baldwin Park Loop

Weekend update – Dec 21-22, 2019

Saturday :

Time: 7 am

Location: Lee Vista / 436

Duration: 2-3 hours

Sunday:

Time: 6 am

Location: dr Phillips Ymca

Duration: 10k or 13 milea

Wednesday – Swim

Swim Week 4 – 1

Purpose: High elbow catch and feel. Lower stroke counts to build strength through extra extension.

Warm up:

4 x 100 easy with 15 ri

Last 25 of each 100 : Reduce stroke count by 2. Focus on long streamline strokes.

Drill Set:

8 x 25 drill (70-75%)

2 rounds:

25 horizontal scull drill – http://www.youtube.com/watch?v=OKsmw6Sq2Pg&feature=youtube_gdata_player

25 finish drill

25 catch up drill – http://www.youtube.com/watch?v=GUULNJEdKU8&feature=youtube_gdata_player

25 finish drill – http://www.youtube.com/watch?v=J67J4vXJFkU&feature=youtube_gdata_player

Main Set:

8 x 150 Free @ 2:30 or 2:45

– Odds: reduce stroke count by at least 1 per 25 (70 – 75%)

– Evens: Strong to fast, normal stroke count and rhythm (90 – 90%)

Kick Set:

100 kick with board @ 2:00, 2:30 (70 – 75%)

3 x 50 kick with board, descend 1-3 @ 1:00, 1:15

4 x25 kick All – OUT @:40 sec or 45 sec (100%)

Warm Down:

100 easy

Week of December 17 – 22, 2019

Hello Team,

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

• Joel D.
• Chris
• Linda F.
• Jennifer S.
• Carlos M
• Dan G.
• Gabriel Q.
• Diego

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• 

• 

• 

Enclosed you will find the schedule for this week:

	Time	Location	Sport	Duration
Monday	5:30 AM	Aquatic Center	Swim / Run	1 hour 30 min swim
Tuesday	5:00 AM	DTWN YMCA	Bike / Run	75 min ride / 30 min run
Wednesday	5:30 AM	Aquatic Center	Swim	Muscular Endurance
Thursday	5:00 AM	Downtown YMCA	Track	We will meet at the DTWN YMCA and then head to the track.
Friday	5:30 AM	Swim	On Your Own or OFF	Workout will be posted
Saturday	6:00 AM	Lee Vista / 436	Bike / Run	Easy Zone 2 Ride – 2 hours
Sunday	6:00 AM	Dr. Phillips YMCA	Long Run	10k and 13 miles – 10k Loop with water and hydration mix

Santa Ride – Wheel Works

Decorate your bike! Then join Santa and the Elves ride their bikes through out Winter Garden. Quick bite and beverages at the Crooked Can after the ride.

Time: 5:30 pm – ride starts at 6 pm.

Meet contact: Joel Diaz

Celebration Half Marathon – January 26, 2019

Discount Code: JOELD

DISCOUNT: $10

Monday – Swim

Warm Up
.
600 with perfect technique moderate
.
Main Set
.
4 x 250 @ Zone 3 Tempo / with 20 sec ri
10 x 25 Breast stroke pull with pull buoy (no kicking) @15 sec recovery

8 x 100 free @Zone 5 Effort, 30 sec recovery
.
Cool Down
.
4 x 100 as 50 drill / 50 free with 10 sec recovery