Category Archives: Coach’s Corner

Week Update – August 7 – 11, 2019

Good evening team ,

Enclosed you will find the workouts for this as week as we cancelled the camp of Augusta this weekend:

Wednesday

  • Time: 5:30 am
  • Location: Aquatic Center
  • Sport: Swim (Muscular Endurance and Underwater Recording)

Thursday

  • Time: 5:00 am
  • Sport: Bike Trainer at the Track / Track Workout
  • Location: Howard Track Middle School – Track
  • Time: 12:00 pm
  • Open Water Swim
  • Location: Lake Minneola, Clermont, FL
  • 3000 meter swim

Friday

  • Time: 5:30 am
  • Sport: Swim (Lap Pool)
  • Location: Aquatic center
  • Time: 8:00 am
  • Sport: Bike
  • Location: Lake Louisa State Park
  • Duration: 3 hour ride

Saturday

  • Start: 7:00 am
  • Clermont Race – Sprint
  • 90 min Ride Post Race

Sunday

  • Time: 8:00 am
  • Location: Lake Louisa Brick Workout
  • Sport: Brick
  • Note: 5 x 6.22 mile bike / 1 mile run 5 min recovery

Week Update – July 30 – August 4, 2019

Week Revision due to the Aquatic Center being Closed:

Wednesday – Lucky’s Lake Swim

  • Meet at 5:30 am
  • Run 4 miles before swim (Please park in the street)
  • Swim Meet at 6:15 am
  • Swim two laps with paddles and buoy

Thursday – Track

  • Meet at 5:00 am
  • Location: Downtown YMCA
  • Duration: 75 min

Friday – Lucky’s Lake Swim

  • Meet at 6:15 am
  • Start at 6:30 am
  • Swim two laps one with buoy and paddles and the other with buoy only.

Saturday – UCF Research Parkway

  • Location: UCF Research Parkway
  • Meet at 5:45 am
  • Start at 6:00 am
  • Duration: 2:30 – 4 hours and run after bike 20 min

Sunday – Long Run (On your own)

  • Ironman Florida – 15 – 18 miles
  • Augusta 70.3 – 13 miles

Week of July 29 – August 4, 2019

Congratulations to all of the athletes who raced this weekend:

    Jennifer Sturgess
    Dan Grieb
    Carlos Mendoza
    Gustavo
    Roberto
    Hardik Patil
    Rosa Laura
    Maddie Mendoza

I am very proud of you and keep up the good work.

Monday – Swim (Workout Provided)

Challenge: Reaching your goal requires knowing your degree of effort.

Warm up: 200

Kick: 300 flutter

Drill: 300 your favorite feel drill

Swim: 8 x 25 – build on :30

Swim: 3 x 100 freestyle on 90 sec – 85% pace

100 easy

Swim: 3 x 100 freestyle on 90 sec – descending 85% – 100%

100 easy

Kick: 200 choice

Drill: 200 your favorite coordination drill

Swim: 4 x 50 free on 1 min – 80% effort

Kick: 4 x 50 flutter with 15 sec Ri

Swim: 4 x 50 free on 90 sec – 90% effort

Kick: 4 x 50 flutter with 15 sec RI

Swim: 4 x 50 free on 2:00 on 100 % effort

Cool down: 200

Tuesday – 5:00 am

Bike Trainer / Run

Downtown YMCA

Wednesday – 5:30

Swim

Aquatic Center

Thursday – 5:00 am

Track

Downtown YMCA

Friday / Saturday / Sunday – TBA

Aquatic Center

Weekend workout – July 26 – 28, 2019

Friday

Swim Aquatic Center

5:30 am

Workout posted below:

Warm up

  • 300 easy.
  • 8×50, 2 each stroke on 20 sec rest.
  • 4×125 on 30 sec rest.

Main Set

6 x 300 on 45 sec rest.

  • 2 straight
  • 2 broken at 150 for 20 sec,
  • 2 broken at the 100 for 10 sec.

Cool down: 200

Saturday -Lake Minneola, Clermont

Meeting Time: 5:45 am

Ride out: 6:00 am

Bike – 2:30 hours

Run after bike: 3 miles

Sunday

Long Run – on your own

8-10 miles

Long Run Pace. The Last four miles at tempo pace

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