Swim workout Friday 

Warm up:
500 free with fins
100 free easy focus on distance per stroke (DPS)

  • Drills:
    8 x 50 Single Arm Drill with 20 sec recovery
    (Start with your weak arm and full extend the arm passing the other arm in front of you) 
  • Freestyle:
    4 x 50 Free at 75% with 10 sec recovery 
  •   Drills:
    6 x 50 Fist Drill with 20 se recovery
    (You will swim with your hands closed. Fully intend the stroke and reach on each stroke)  
  • Freestyle:
    4 x 50 Free at 75% with 10 sec recovery   
  • Drills:
    6 x 50 Finger Tip Drag with 20 se recovery
    (At the exit of your stroke, I want you to drag your fingertips on the surface of the water until the entry. Take your time with this drill and be patient) 
  •  Freestyle:
    4 x 50 Free at 85% with 15 sec recovery
    Feel the efficiency of the stroke. Look at the time of each 50. You should be faster. 
  •  Cool Down:
    200 easy

Swim – Wednesday

Warm up:
2 x 500 as

500 free

10 x 50 as 2 drill (catch up and finish drill ) / 2 kick with board / alternate every 2. with 10 sec recovery

Main set:

3 x

500 pull with paddles

5 x 100 Tempo with 10 sec recovery

——— 1min break ———

Drill:

6 x 50 as 25 finger tip drag drill / 25 free with 15 sec recovery

– take your time on the drill and make sure you are emphasizing on the drill

Cool down: 100 easy

Swim Workout

Warm up 

200 easy long strokes alternate breathing 3rd stroke 
12×50 as easy/mod/ hard. on 20 sec rest, (Count your strokes. Instructions: the amount of strokes  should be the same or less if you go faster. Count your strokes)

Main Set 

5×500 on 45 sec rest as

  • 1 and 3 free
  • , 2 and 4 pull
  • 5 as 5x 100 with 10 sec.

Warm down 200 easy.

Monday – Swim

Hello team,

I won’t be able to be there in the morning as I have to get my run in the morning. Please do the following workout:

Warm up:

  • 500 Free
  • 4 x 50 as 25 drill / 25 free with 15 sec recovery
  • 100 easy free
  • 200 kick
  • 100 easy free
  • 4 x 50 as 25 build / 25 easy with 15 sec recovery
  • 100 easy free

Main Set:

  • 5 x 100 as Tempo Pace or 85% with 20 sec recovery
  • 5 x 150 Pull with bouy and paddles with 20 sec recovery

Cool Down:

  • 200 choice: butterfly, breast stroke or back stroke
  • 150 as 50 fist drill / 50 catch up drill / 50 free

Weekend Schedule – May 19 – 21, 2017

Friday 

  • Aquatic Center
  • 5:30 am
  • Swim

Saturday 

  • Group A – Downtown YMCA
  • Time: 5:30 am
  • Route: Killarney Station – Clermont
  • Sport : Bike / Run
  • Duration : 3:30 bike / 3 mile run
  • Group B – Killarney Station
  • Time: 7 am
  • Route: Howey and the Hills 
  • Sport : Bike / Run
  • Duration : 3:30 bike / 3 mile run

Sunday 

  • Downtown YMCA
  • Time : 6:00 am
  • Duration: 1h 40 min
  • Please bring appropriate nutrition and hydration

Congratulations! 1st place Division – 1 Ironman Gulf Coast 70.3

With great pride, I will like to congratulate all of the athletes who crossed boundaries and did the imagineable!

Congrats to

  • Minh
  • Joel
  • Julian
  • Laura 
  • Lori
  • Gustavo
  • Ileana
  • James 
  • Michelle 
  • KAREN
  • Jose 
  • Jerome
  • Linda 
  • Jennifer 
  • Dan 
  • David
  • Yara 
  • Alfredo C
  • Alfredo S
  • Mafe 
  • Julian
  • Kathy P
  • Wynne
  • David Mc
  • Susie G
  • Kim
  • Juan 
  • Issac
  • Thomas 
  • GERARD
  • Victoria
  • Linda
  • Steve Dickson

Succeed!