Monday – Swim

Workout type: Swim

500 warm up 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

CD

200 choice

Schedule For June 21 – 23, 2019

The Aquatic Center will be closed on Friday, please do the following swim workout on your own:

Warm up:
200 Free
200 kick with fins
4 x 50 build with fins. Focus on your arm turn over with 15 sec recovery
4 x 50 build with paddles with 15 sec recovery
100 easy

Main Set
Advanced:

6 x 300 with 30 sec Recovery (Odds are with Pull buoy and badges and Evens are as 3 x 100 with 15 sec recovery Fast)

Beginner:

  • 4 x 150 with 15 sec Recovery Freestyle
  • 3 x 200 pull with buoy, paddles and snorkel
  • 5 x 25 sprints with 40 sec recovery

Cool Down:
100 choice

Training Schedule for the Weekend

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

Sunday – On your Own

  • Beginner: 6 – 8 miles
  • Half: 10 – 12 miles
  • Ironman: 12 – 14 miles
    • The last 3 miles at Tempo Pace

Wednesday – Swim

On your own, coach won’t be available. Please do the following workout:

Warm-up: 800 easy to moderate choice,

Main set: 4-5x 500 as: 1- 500 straight with 30 sec rest, 1- 5x 100 on 5 sec rest, all swim at race pace or HR#3 medium or at a somewhat hard to hard effort,

Cool-down: 800 continuous as: 50 drill/ 50 stroke/ 100 free.

Draft Lega Racing, please do the following workout:

Warm up – 10-15min easy spin on the bike with 3-4 x 15sec pickup efforts to stretch out the aerobic and anaerobic system. Then, 10min easy swim with 3-4 x 50m sprint efforts focusing on good form.

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Main Set

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3x

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Swim: 1st 400m straight, 2nd 400m broken to 2 x 200m, with 15sec recovery between sets, final 400m as 4 x 100m with 10sec recovery between sets from a dive start at 800m race pace effort Z5.

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Out of the pool and run around the side of the pool and onto your bike (on a trainer)

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Bike: 30sec all-out with shoes out.30sec putting shoes on, then 2min @ Z4 effort then sprint 15sec @ Z5/Z6 effort then 1:15min easy Z3. Repeat

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W/D 10min Easy spin and swim

SAturday Ride


Get ready to Ride

Hello Team,

Tomorrow we will have to groups.

  • Group A: 5:30 am
    • Duration: 3 -4 hours
    • Headed to Kirlarney Station
    • Must have lights and able to keep up with 20 – 22 mph.
  • Group B: 7:00 am
    • Kilarney Station
    • Headed to Howey and the Hills
    • Must bring appropriate nutrition.
  • Special Olympics – Lake Louisa State Park
    • 7 am – If you will like to cheer the special olympics squad you are welcome to attend as well.

Sunday – On your own!

Succeed!