Recovery Week – Taje the day off
If you have an urge to swim:
Swim a 1600 easy continuous
All posts by Tri Peak Athlete, LLC
Friday – Swim
Friday Swim
Aquatic Center on International Drive – 5:30 am
Focus: Speed Work
Followed by a 40 min run
Week of April 2 – 7, 2019
Week of April 3 – 7, 2019
Wednesday, April 3, 2019
- 5:30 am – Aquatic Center
- Swim / Muscular Endurance
Thursday, April 4, 2019
- 5:00 am – DTWN YMCA
- Track – Speed Work
Friday, April , 5, 2019
- 5:30 am – Aquatic Center
- Swim – Speed Work
Saturday, April 6, 2019
- Group A:
- DTWN YMCA – 6:00 am (Must Have Lights – roll out at 6:00 am)
- Duration: 4 hours
- Group B:
- UCF Research Parkway – 7:15 am (roll out at 7:30 am)
- Duration: 2- 3 hours
Sunday, April 7, 2019
- Long Run – On your own 8 – 12 miles
Tuesday – Bike / Run
Downtown YMCA
5:00 am
Bike Trainer / Run
Monday – Swim
Aquatic center
5:30 am
Focus: muscular endurance 
Friday – Swim
THIS IS A CONTINUOUS SET AND IT IS NON STOP. SO DON’T GET MAD OR UPSET. JUST ENJOY.
Warm up:
100 Free
4 x 50 as 25 drill / 25 free with 15 sec recovery.
Take your time on this drill.
One arm drill: https://youtu.be/80-7b9Io95w
Main set:
800 pull with buoy 10 sec recovery
7x 100 with 10 sec recovery
2 x 200 with buoy 10 sec recovery
4 x 50 as 25 drill / 25 free with 15 sec recovery.
Take your time on this drill.
One arm drill: https://youtu.be/80-7b9Io95w
5 x 100 Tempo with 10 sec recovery
1 x 200 pull with buoy10 sec recovery
4 x 50 as 25 drill / 25 free with 15 sec recovery.
Take your time on this drill.
One arm drill: https://youtu.be/80-7b9Io95w
Cool down: 100 free
Thursday – Track
This is a reminder that we are meeting tomorrow at the DTWN YMCA at 5:00 am for run Track session .
Wednesday – Swim
- Warm up:
- 200 free
- 200 kick
- 200 pull
- 4 x 50 build with 15 sec recovery
- Main Set:
- 3 x
- 3 x 150 fast on 45 sec rest
- 3 x 100 moderate on 10 sec rest
- 3 x
- Note: take a min Recovery in between.
- Cool Down:
- 200 Choice easy
Weekend Update – Saturday – 2 Group Rides
Hello Team,
To provide options for everyone, there are going to be two groups on Saturday.
Group A:
- Haines City – Lake Ava Park
- Meet: 7:15 am
- Ride out: 7:30 am
- Group A: 3 hour ride followed by an hour run
- Group B: 4 hour ride followed by a 30 min run
- Lead: Torres
Group B:
- Advance Cycle – Lee Vista / 436
- Meet 7:15 am
- Ride out: 7:30 am
- Duration: 2 – 3 hours
- Lead: Michelle
Week of March 25 – 31, 2019
Congratulations to all of the athletes raced this past weekend:
Encloses you’ll find the schedule for the week. ( please note that the only day the Aquatic Center will be open is on Monday! Wednesday and Friday they will be closed due to a swim meet!)
Monday – Swim
– 5:30 am / Aquatic Center
Tuesday – Bike / Run
– 5:00 am / Dtwn YMCA
Wednesday – Swim Workout will be posted
Thursday – Bike / Run (Track after bike)
– 5:00 am / DTWN YMCA
Friday – Swim Workout will be posted
Saturday – Advanced CyCle Semoran and Lee Costa
– 7 am
– 3 hour ride
Sunday – Long Run
– 10-12 miles
