Category Archives: Coach’s Corner

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

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

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