Week of February 27 – March 5, 2023

Hello Team,

What an amazing weekend. We kicked off our 1st Special Olympic Triathlon Clinic at Lake Louisa. It was a huge success.

I am very proud of everyone’s hard work and dedication. It is paying off.

Best Damn Race – Lake Eola

This weekend is the BDR in Orlando. I am very excited to see all of you race this weekend. Our tent is going be set up at lake Eola somewhere in the North Lawn near the Eola House or in the Farmer’s Market Circle. Please arrive arrive at 6:45 am for a group pic. If you haven’t signed up, you can still sign up at: https://orlando.bestdamnrace.com


Passive Heat Acclimatization

Photo by Bruno Scramgnon on Pexels.com

As we are getting ready for a hot race it is very important to get heat acclimatized. Therefore, I recommend a passive heat acclimatization. This is a process of gradually and naturally allowing the body to adjust to warmer temperatures. It involves staying outdoors in hot weather or sitting in a sauna for a period of time. Initially, the body may feel uncomfortable in the heat and sweat profusely as it attempts to cool itself down, but over time, the body becomes accustomed to hot weather and is better able to regulate its temperature.

This process can help reduce symptoms of heat illness such as cramping and dehydration. Additionally, passive heat acclimatization can help improve endurance and performance in hot weather. Some strategies for passive heat acclimatization include spending increased amounts of time outdoors, wearing fewer layers of clothing when outside, and avoiding physical activity during the hottest part of the day. It is very important to hydrate and take some electrolytes during this process. Start off with 10 min and then gradually build to 20 min. With regular practice and patience, passive heat acclimatization can help individuals become more comfortable in high temperatures.


1. “Heat Acclimatization.” Centers for Disease Control and Prevention, US Department of Health and Human Services, 24 Oct. 2019, http://www.cdc.gov/niosh/topics/heatstress/acclimatization.html

2. Kravitz, Len. “How to Acclimatize to Hot Weather.” Verywell Fit, Dotdash, 5 May 2020, http://www.verywellfit.com/accustoming-to-hot-weather-2911174.

3. “Heat Acclimatization: How Your Body Adapts to the Heat – Physician’s Choice Wellness and Weight Loss.” Physician’s Choice Wellness and Weight Loss, 2 Mar. 2020, http://www.physicianschoiceweightloss.com/blog/heat-acclimatization/.

4. Thompson, Pippa. “Heat Acclimatization: The Benefits of Adapting to the Heat.” American College of Sports Medicine, 10 July 2017, http://www.acsm.org/blogs/public-health-science/heat-acclimatization-the-benefits-adapting-to-heat.

Monday – Swim

Photo by Pixabay on Pexels.com
  • Warm up:
    • 500 yards focusing on distance per stroke
    • 10 x 50 as drill down swim back
      • single arm drill and fist drill 
  • Main Set:
    • 5 x 100 on the 2:20 hard efforts
      • 200 buoy pull
        • 5 x 100 on the 2:10 harder effort
      • 200 buoy pull
      • 5 x 100 on the 2:00 hardest effort
  • Cool Down
    • 200 choice

If you have any questions, please do not hesitate to contact me.

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