Wednesday – Swim

Good morning team,

Enclosed you will find this one work out for today. I won’t be able to make it as my body needs a little bit more rest. With my race coming in two weeks.

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

Congratulations – Weekly schedule!

Congratulations to all of the athletes who raced this past weekend. It was a very tough day, but they all finished. Special congrats to Ana Caminas on pushing through and dominating the distance. No matter how sick you… from projecting vomit during the swim and the bike…. Donnie; or Fitz fighting congestion all week… the dug deep and finished with a bang. Regardless how many flats you have, losing your watch and being attacked by people in the water… Lina finished. Despite flying off his handlebars in an aid station, David Berlant pushed through the pain and finished the race.

These are just a few stories… can’t wait to hear all of them!

  • Gary Olson
  • Robbie Berlant – 1st timer
  • David Berlant
  • Dan Grieb
  • Angel Rosario
  • Dan Lesniak
  • Gustavo Navas
  • Marcelle Pizzo – 1st timer
  • Ana Caminas – 1st timer
  • Jennifer Elliot – 1st timer
  • Lina Miller – 1st timer
  • Donnie McCammon – 1st timer
  • Michael Fitzpatrick
  • Hardik Patil – NYC Marathon
  • Patricia Diaz – NYC Marathon

Schedule

Enclosed you will find the schedule for this week:

Date:11/411/511/611/711/811/911/10
Location:Aquatic CenterDTWN YMCAAquatic CenterDTWN YMCAAquatic CenterWaterfront Park, Lake Minneola FloridaOn Your Own
Time / Sport5:30 am / Swim5:00 am- Bike Trainer / Sub Threshold5:30 am / Swim5:00 am – Bike / Lactate5:30 am / Swim7:00 am / TempoRun
Location: Tri Peak Athlete
Tri Peak Athlete



Time / Sport7:00 pm – Bike / Endurance
7:00 pm – Bike / Endurance



Link for Tri Peak Bike Sessions – https://myps.io/book/tripeakathletellc#

Weekend Update – Training and IM FLORIDA

Hello Team,

For those who do not know, i will not be going to IM Florida as Murphy is very ill. Therefore, I will be staying in Orlando. Jennifer will be leading the ride tomorrow out of Advanced Cycle at 7:00 am. Duration: 2 hours followed by 40 min run.

IM Florida Crew

The weather is going to be very cold in the morning. Expected the unexpected to occur and be prepared. Please keep yourself layered and when you feel that it is warm, take some off. Keep in mind that the longer you are out there, the colder it will get at night. Therefore, please put a long sleeve in your special needs bag.

Block Training – The Bike – 3 weeks

Hello Team,

In the next three weeks, we will be doing a primary bike focus. If the bike is your weakest out of all the three sports, make sure you do not miss any sessions. Enclosed, you will find the breakdown for the next three weeks.

Ironman Florida

There are several athletes racing IM Florida. If you are in the area, please cheer for them:

  • Donald McCammon
  • Michael FitzPatrick
  • Dan Lesniak
  • Robbie Berlant
  • David Berlant
  • Lina Miller
  • Ana Caminas
  • Jennifer Elliot
  • Dan Grieb
  • Gary Olson

Wednesday – Schedule


Wednesday – AM

  • Swim
  • Location: Aquatic Center
  • Time: 5:30 am 
  • Led by: Coach Torres

Wednesday – PM

Succeed!