Category Archives: Coach’s Corner

Weekend Reminder – July 19 – 21, 2019

Weekend Reminder:

Friday, July 19, 2019

Aquatic Center Closed due to swim competition.

Please do the following workout, if you don’t have a swim workout on training peaks. .

Warm up:

  • 200 free
  • 200 kick with board
  • 200 pull paddles no buoy
  • 200 pull buoy and paddles
  • 200 – side to side kick with 3 strokes. Switch side every 6 strokes.

Main Set:

3 round

  • 6 x 75 as 50 fast /25 easy with 15 sec recovery
  • 200 pull with paddles no buoy tempo pace
  • rest 1 min and then repeat

Cool Down:

  • 200 choice

Saturday, July 20, 2019

  • Bike/Run (Test your Zones)
  • Arrive at 5:45 am
  • Ride out at 6:00 am (Please arrive on time)
  • Duration: 2 hours 30 min
  • Location: Advanced Cycle (Lee Vista and 436)
  • Description: Interval Workout at the airport

Sunday, July 21, 2019

Clay Road Run

  • Meet: 5:45 am
  • Start Time: 6:00 am
  • Clay Road – Clermont (Directions)
  • Duration: 1.5 lap

Week of July 15 – 21, 2019

Congratulations

Congratulations to all of the athletes who raced this past weekend:

  • Jack Rosser
  • Jennifer STurgess – 2nd Place
  • Linda Freeman
  • Carlos – 6th place (however he would have won 1st in clydesdale… but he lost weight… good job)
  • Jeff Meister
  • Luis Ortiz
  • Wynne McFarlin – 1st Place
  • Donald McCammon – 2nd Overall
  • Laura Minns
  • Dawn Clark

Schedule for the Week:

Tuesday – Bike / Trainer

5:00 am

Downtown YMCA

Wednesday – Swim

5:30 am

Aquatic Center

Thursday – Track

5:00 am

Downtown YMCA

Friday – OFF

Saturday – Bike/Run (Test your Zones)

5:45 am

Advanced Cycle (Lee Vista and 436) Interval Workout at the airport

Sunday

5:45 am start time 6:00 am

Clay Road – Clermont

Wednesday – Swim

Challenge your paces

Warm-up

.

200 choice

300 drills

.

Main Set

.

8 x 100 free

-1-4 – First 25m/y @sprint – Last 75m/y @moderate 15RPS

-5-8 – First 75m/y @tempo – Last 25m/y @sprint 15!sec ri

.

2x

(100 @race pace /200 @tempo /250 @tempo /200 @race pace /100 @Sprint

15 – 60 sec recovery )

.

Cool Down

.

300 swim/drill mix

Wednesday – Swim

Weekend Training- June 28 – 30, 2019

Friday

Warm up

200 free

100 side to side kick with fins

3 x 200 as

⁃ 50 kick with board

⁃ 50 alternating 6 side kicks with 3 strokes

⁃ 50 fist drill

⁃ 25 single arm drill left

⁃ 25 single arms drill right

Main set

4 x

200 free with fins

4 x 50 as 25 fast /25 easy with 10 ri

2 x 50 fast with 30 ri

Cool down

200 free

Saturday

  • Arrival Time: 5:45 am
  • Start Time: 6:00 am (Must Have Lights)
  • Location: Lake Minneola Waterfront Park, Clermont, FL
  • Route: Cherry Hill Lake Rd.
  • Sport: Bike / Run
  • Duration: 2:30 – 3 hours
  • Led by Sturgess

Sunday – On your own

  • 10-12 miles moderate effort