Monday – Swim

Endurance Swim

• Warm up
  • Dry-land dynamic warm up:
    • https://youtu.be/ImiPszUHPL4
  • 300 Free – Focus on Distance per stroke maintaining your stroke count between 25 – 30 strokes per minutes
  • 200 Side to side kick every six kicks with fins
  • 6 x 50 as 25 drill / 25 free with 15 sec recovery
    • Drills
      • Catch up: emphasize on not crossing over and your reach in the water
      • Finger tip: emphasize on a high elbow recovery while keeping the leading arm extended.
  • 100 choice
• Main set:
  • As this is an endurance set, your effort will be between 65 – 70% of your Threshold / Race effort.
  • Round One
    • 400 Free
    • 100 Kick
    • 300 Pull
    • 100 Kick
    • 200 Free
    • 100 Kick
    • 100 Free
  • Round Two:
    • 300 Pull
    • 100 Kick
    • 200 Free
    • 100 Kick
    • 100 Free
• Cool Down: 200 choice

Week of Feb 24 – March 1, 2020 – Best Damn Race

Good evening team (morning in Thailand)!

I hope you are all doing well. The journey to Thailand has been amazing! Getting here was a bit bumpy but once settled in it was great. The people here are amazing and super friendly. Everything is so inexpensive…. it is insane! Just imagine a full meal with appetizer, 4 meals, latte and a beer (not for me) was only 28 dollars. The exchange rate was 1 US dollar to = 31 Thai Baht.

Let me tell you about the race. The morning started with winds blowing at 22 mph and with gust of 25 – 30 mph! I drove the bike course on a 2 floor bus, two days prior… so I knew what to expect. However, the winds through everything through the loop. The heat index was 95 degrees with a humidity of 95%. In my head… I got this!

The swim was a triangle going clockwise, it was good on the way out, crossing was choppy and on the way back… it became a washing machine. Coming out of the water, was good! Started on the bike and I saw bikes in transition rattling cause of the wind. In my head, just put your head down and go!

On the bike, I was scared for my life!!!! As you know with many of my bike accidents, I did my best. Put my head down and rode the course. The route was hilly and windy. I was conservative on the bike as I knew the run course was going to be brutal.

When I came to the run, the winds died down a bit; however, it became a sauna! The good thing, they had huge buckets of ice on the course; in which, I was dumping my cooling towel and water on me. I had my running vest on so I was prepared: base salt, water bottle with base hydro and aminos. Each aid station I cooled myself of, took coke, water and ice down my pants. It worked! It was a three loop course and very hilly; however, parts that of the course was shaded only the back end. It was super spectator friendly and you were able to see lots of monkeys on the run.

I will recommend this course! We stayed at the host hotel for super cheap and the people were amazing.

Best Damn Race – Schedule

Now back to business. This week is the BEST Damn race in Orlando. Therefore, we will make a few adjustments to the schedule. Please review below:

• Monday – Swim
  • Workout will be posted.
• Tuesday – Run
  • Location: DTWN YMCA
  • Sport: Run / Track
  • Time: 5:00 am
• Wednesday – Swim
  • Location: Aquatic Center YMCA
  • Sport: Swim
  • Time: 5:30 am
• Thursday – Bike / Run
  • Location: DTWN YMCA
  • Sport: Bike Trainer
  • Time: 5:00 am
• Friday – Swim
  • Workout will be posted as the Aquatic Center will be closed.
• Saturday
  • Temp: High of 65 degrees and low of 42 degrees
  • Best Damn Race
    • 10k – 7:05 am
    • Half Marathon – 7:25 am
    • 5k – 9:00 am
• Sunday – TBA

Can’t wait to se you all on Wednesday!