Tuesday – Bike Trainer / Run

Hello team,

As the YMCA is going to be closed tomorrow morning we’re going to hold a bike trainer session followed by a run at Howard Track Middle school. We are going to be starting at 6 AM so you get to sleep in a little bit.

Remember you’ll need to bring some water and towels.

• Time: 6:00 am
• Location: Howard Track Middle School
• Duration: 90 min

YMCA – Closed till the end of the Month

Please be advise that the YMCA is going to be closed till the end of the month. I’ll be posting a work out for all of you to do!

Aquatic Center Hours

Mon – Wed – Fri
5:30 am – 9:30 am & 2:30 pm – 8:30 pm

Tuesday – Thursday
2:30 pm – 8:30 pm

Saturday
8:00 am – 1:00 pm

Monday – Swim

Endurance focus

Warm up

• 200 free
• 200 kick
• 4 x 50 build with 15 sec recovery
• 200 pull with buoy now paddles
• 6 x 50 drill with 20 sec recovery
  • Finger tip
  • Catch up

Main set

• 10 x 100 with 10 sec recovery at 70-75%
• 3 x 200 pull with bouy and paddles 20 sec recovery
• 200 kick
• 8 x 25 kick fast with 29 sec recovery

Cool down:

• 100 easy