Friday – Swim (Speed Work)

Warm up:

• 200 free
• 200 kick
• 200 pull
• 4 x 50 build with 15 sec recovery

Drill set:

• 8 x 50 drill with 20 sec recovery
  • Odd – Single Right Arm Drill
  • Evens – Single Left Arm Drill
    • Note: You can use fins.

Main Set:

• 6 x 150 as 100 moderate / 50 sprint with 20 sec recovery
• 200 Choice
• 100 kick
• 4 x 150 as 100 moderate / 50 sprint with 20 sec recovery
• 200 kick
• 100 choice
• 2 x 150 as 100 moderate / 50 sprint with 20 sec recovery
• 200 back stroke
• 100 kick
• 300 For Time

Cool Down:

200 choice

Keep on Swimming!

Weekend Update – Feb 24 – 26, 2023

Hello Team,

Enclosed you will find the update for this weekend:

Friday

• Sport: Swim with the Coach
• Time: 6:15 am
• Duration: 90 min
• Location: Esporta – East Colonial
• What to Bring:
  • Goggles
  • Fins
  • Buoy
  • Paddles
  • Kick board
  • Snorkel
  • Baby Shampoo for your goggles.

Saturday

• Sport: Bike / Run
• Time: 8 am
• Duration: 2 hours -3 hours Bike / 30 min Run
• Location: Lake Louisa State Park
• Note: Please be advised that there will be a Special Olympic Clinic going on at the same time. I will send you guys off for your ride, but I will be coaching the Clinic.

Sunday

• Sport: Run
• Time: 7 am
• Duration: 80 – 90 min
• Location: Tri Peak Athlete
• Note: Please arrive on time. We will be doing a warm up at the studio and then start the run.

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• Sport: Open Water Swim
• Arrival Time: 9:30 am
• Start Time: 10 am
• Duration: 1 hour
• Location: Wynne McFarlins Home – 4600 Oak Cove Ln, Orlando FL 32806
• Note: The water will be cold; therefore, make sure you bring a wetsuit.

Speed Up Your Recovery With These 5 Tips

Keep up the good work!