Weekly Update – Speed Work

Hello Team,

Keep up the good work! We had an awesome session this morning. I am proud of you! Quick friendly reminders:

Tri Peak Strength Session – Wednesday

• 5am – Cancelled
• 6 am – Michelle Hill

Thursday – Track

• Time: 5:30 am
• Location: Lake Eola – Pagoda
• Duration: 90 min

Muscular Endurance

• Warm up 300 easy.
  • 8×50, 2 each stroke on 20 sec rest.
  • 4×125 on 30 sec rest.
• Main Set
  • 6×300 on 45 sec rest.
    • 2 straight,
    • 2 broken at 150 for 20 sec,
    • 2 broken at the 100 for 10 sec.
• Cool down: 200