Week of Nov 6 – 13, 2022

Congratulations

We had many athletes compete this past weekend! So happy to see that everyone’s training did pay off!

• Carlos M.
• Jennifer S.
• Joshua Old
• Risa
• Rob
• Zach
• Wynne
• Pat
• Steve
• James
• Zach
• Kiko
• Andres Liz – 70.3 Los Cabos
• Kaitlyn – Ironman Florida
• Richard E – Ironman Florida
• Julie – 50k Ultra

I am very proud of all of you! Enclosed you will find the schedule for this week and the swim workout for tomorrow. As you are aware, I am out of town, the assistant coaches will be leading the workouts and if you have any questions, please reach out to them. If you don’t get a hold of them, feel free to text me. I will try to get back to you ASAP!

Swim Workout

Warm up:
2 x (200 Free, 200 Pull 100 Kick)
Main Set A:
12 x 25 DPS with 40 sec Interval
6 x 100 Desc 2-2-2 with 20 sec RI
4 x 75 Pull (B-3,4,5 by 25) with 15 sec RI
4 x 100 Desc 2 – 2 with 15 sec RI
4 x 75 Pull (B-3) with 25 sec RI
2 x 100 Fast with 10 sec RI

Cool Down:
100 Free