Friday – Swim (on your own)

Just learned that the Aquatic Center is open again! Here’s the swim workout for Friday to complete on your own.

Warm up:
300 Free
200 Kick
100 Free
200 Kick

Main Set A:
3 x
300 Pull N/S with 30 sec RI
3 x 100 Descending 1 – 3
——————————–
300 K even 50s fast
— or—
Main Set B:
3 x
200 Pull N/S with 30 sec RI
3 x 100 Desc 1-3 with 15 sec RI
————————————
300 K (Even 50s Fast)
Cool Down:
100 choice

Week of August 6 – 12, 2018

Congratulations to Luis Ortiz and Jack Rosser for an amazing performance at Youth Nationals! I am so proud of you guys!

Enclosed you will find the schedule for this week:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time:

5:00 AM

5:00 AM

5:00 AM

6:30 AM

6:00 AM

Location:

On Your Own

DTWN

DTWN

DTWN

On Your Own

Kilarney Staiton

DTWN YMCA

Sport

Swim

Bike/Run

Track

Bike

Swim

Bike / RUN

Run

Duration:

Swim

2h

1h 30m

Track

3:30H / 30 MIN RUN

1h 30m – 2 hour

Here is the swim for tomorrow: 

Advanced please do as Prescribed.

Beginner: take off 200 meters of each rep of the main set.

Warm up:

300 to 500 freestyle, 200 to 400 kick, 200 freestyle (alternating drill 25/swim 25)

Main set:

900 steady swim, change who leads the lane each 75
One but no more than two-minute rest interval (RI)

600 steady consisting of 3 x 100 fist/100 swim
One but no more than two-minute RI

400 pull (paddles and buoy)
One but no more than two-minute RI

200 pull (buoy, no paddles)
One but no more than two-minute RI

Cool down:

Swim an easy 100 to 200 yards, choice of stroke

e6adf78d-c56e-483d-98a9-b0da08cfae0c

Test Week – Yeah! (July 30 – August 5, 2018)

As your training progresses so does your fitness level. Therefore, testing your progress is important. I encourage you to take tomorrow off. But, if you are dying to do something, you can do the easy swim tomorrow listed below.

——————————–

Warm up 200 easy.

6×75 on 20 sec rest, (50 fast/25 easy.)

Main Set

3x

(3×100 on 1 min rest, 1×200 easy on 10 sec rest)

———

3×100 kick on 20 sec rest.

———

Warm down 200 easy.

Enclosed you will find the schedule of the week:

Monday– Recovery Swim (on your own)

Tuesday– Downtown YMCA / 5 am / Bike Test and Run

Wednesday – Downtown YMCA / 5 am / Run Test

Thursday – Brick Workout on the Track / 5 am

Friday – Swim Test (it will be posted)

Saturday – UCF Research parkway 6:15 am / Bike duration 3:00 hr

Sunday – Lee Vista /436 – 6:15 am/ Bike duration: 3 hour

Thank you to all of the assistant coaches and team members for a great workouts that we had this past weekend. Also, good luck to all of the athletes are racing in nationals this upcoming weekend.

Sunday – Bike / Run

Location: Downtown YMCA

Roll out time: 5:00 am (must have lights) Please arrive 15 min prior to start time.

Speeds: 21-24 mph

Duration: 2 hr bike 30 min run

We will be running at the track afterwards.

Succeed!