Week of August 8 -14, 2016

Hello team,

I want to say congratulations to all of the athletes who raced this past weekend:

  • Zach Hodgins
  • Kyle Coon
  • Michael Melton – IM #11
  • Zach Hodgins
  • Scott Lawson
  • Scott Aaron
  • David Lang

They did an amazing job! Very proud of them.

Enclosed you will find the breakdown for this week:

  • Tuesday – DTWN – Bike/ Run – 5:00 am
  • Wednesday – Aquatic Center – Swim – 5:30 am
  • Thursday – DTWN – Run – 5:00 am
  • Friday – Aquatic Center – Swim – 5:30
  • Saturday – UCF Research Parkway – 6:15 am
  • Sunday – Run – on your own

Keep up the good work and I’ll see you tomorrow morning at the bike session.

Week of August 1 – 7, 2016

Hello team,

I hope you are all doing well. Enclosed you will find the breakdown for this week:

  • Monday
    • Aquatic Center – Swim
    • 5:30 am
  • Tuesday
    • Downtown YMCA – Bike/Run
    • 5:00 am
  • Wednesday
    • Aquatic Center – Swim
    • 5:30 am
  • Thursday
    • Downtown YMCA – Track
    • 5:00 am
  • Friday
    • Aquatic Center – Swim
    • 5:30
  • Saturday
    • Kilarney Station – Bike / Run
    • 6:30 am
  • Sunday
    • Clay Road – 6 am
    • 12 – 16 miles

Wednesday – Swim Workout

Try and complete the workout in less than 80 min

Warm up: 500 Free

Kick: 8 x 50 Flutter or Dolphin on 1 min

Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15

Please pick an interval that will give you at least 10 sec recovery.

Swim: 5 x 100 free on 1:30

100 easy kick

Swim: 5 x 100 free on 1:25

100 easy kick

Swim: 5 x 100 free on 1:20

100 easy

Kick: 200 choice

Pull: 400

Swim 8 x 25 choice on :30

Cool Down: 200

Week of July 24 -30, 2016

Hello team,

Please find the schedule for this week:

  • Monday
    • 5:00 am
    • Downtown YMCA
    • Two Options
      • Option 1: Bike Ride 2 hours – You will need lights for the ride
      • Option 2: Swim workout
  • Tuesday
    • 5:00 am
    • Downtown YMCA
    • Bike / Run
    • Duration: 2 hours
  • Wednesday
    • 5:00 am
    • Downtown YMCA
    • Swim
  • Thursday
    • 5:00 am
    • Downtown YMCA
    • Run Track
  • Friday
    • 5:00
    • Downtown YMCA
    • Swim
  • Saturday
    • 6:30 am
    • Killarney Station
    • Duration: 3 – 4:30 hours
  • Sunday
    • 6:00 am
    • Clay Road
    • 14 – 16 miles

Weekend Update – July 22 – 24, 2016

Hello team,

I hope you are all having an amazing day. Enclosed you will find the weekend update:

  • Friday, July 22, 2016IMG_2906
    • Aquatic Center on International Dr.
    • 5:30 am
    • Swim
  • Saturday, July 23, 2016
    • UCF Research Parkway
    • 6:30 am
    • Bike / Run
      • UCF Group: 2:30 hours
      • Dtwn Group: 4:30 hours – There will be a group out of the Downtown YMCA leaving at 5:00 am towards UCF. You will need lights!image
  • Sunday, July 24, 2016
    • Clay Road
    • 6:00 am
    • Run
      • 1 lap or 2 laps

Monday’s workout

Hello team,

As you are aware that this entire week we we will be swimming at the downtown YMCA .  Enclosed, you will find a swim workout for tomorrow .

There’s also going to be a group biking out of  the Downtown YMCA at 5 AM for two hours. If you would like to join us make sure you have lights on your bike .

Keep up the good work and I’ll see in the morning .

Warm up:

300 free/200 pull/200 kick
6 x 75 Free as 50 build:25 easy with 20 sec ri
Main Set A:
2 x 200 Free with 20 sec ri
1 x 100 MOD wtih 20 sec ri
2 x 300 Free with 30 sec ri
1 x 100 MOD
2 x 400 Free with 40 sec ri
1 x 100 MOD

Cool Down: 6 x 75 as 50 Free/25 Back with 20 sec RI
Cool Down: 100

Succeed!