Crush this weekend!

Hello team,

We have many athletes racing this weekend. Please go into this race…. Fearless! You have done the training and you have been working hard. You only need to do is perform at your best!

Get there early and prepare you transition area. below leaving transition go over your strategy of how you are going to set up! Make sure you have all of your nutrition planned out.

Get to the swim start and warm up at least ten min prior to the national anthem. Practice on sighting and do some pick ups.

Line up in your coral and when the gun goes off….

UNLEASH THE WARRIOR WITHIN!

Be smart and attack each part of the race with an action plan! If you are doing a…..

• Sprint: don’t hold back… I’ve taken you through harder workouts. So push!
• Olympic: push but don’t burn out… this is not your “A” race so hold a steady state hard effort.
• Half: practice with your nutrition and fuel the body!

Can’t wait to hear how you all do!

Friday- Bad weather

I imagine you are waking up and seeing the rain. Lucky’s lake won’t be a good idea. Please do the following swim workout:

Swim

Warm up:

300 Free

200 kick with fins

200 kick side to side / switch every six kicks

200 free with fins – focus on your extension

300 Free without fins

Main Set:

(All efforts at 85% or race pace effort unless specified otherwise!

6 x 100 free with paddles and no buoy with 15 sec recovery (focus on your hand entry and catch)

100 Free EASY

5 x 100 free without paddles with buoy with 15 sec recovery (in the earlier set you focused on the hand entry with catch. Now that you have then me with the paddles… take your time to focus on creating the same power )

100 Free easy

4 x 100 free with fins and paddles with 15 sec recovery ( Please focus entry and catch) by doing so, you will be able to glide much more… effortless

Cool down: 200 choice

Bike- Optional

Easy ride at zone 1 – zone 2. Flush it out! Keep your cadence between 85 – 90 rpm

Good luck to all of the athletes racing this weekend!