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Friday – Swim

Hello Team,

Enclosed you will find the swim workout for tomorrow:

Warm up:

  • 300 Free
  • 500 Kick with fins
  • 200 Free
  • 3 x 100 build with 20 sec recovery

Main Set:

  • 6 x 50 as 25 Fast / 25 Easy with 10 sec recovery
  • 100 Easy
  • 2 x 150 Fast with 1 min recovery
  • 100 kick
  • 4 x 50 as 25 Fast / 25 Easy with 10 sec recovery
  • 100 Easy
  • 2 x 150 Fast with 1 min recovery
  • 2 x 50 as 25 Fast / 25 Easy with 10 sec recovery
  • 100 Easy
  • 2 x 150 Fast with 1 min recovery

Cool Down:

  • 4 x 50 as 25 catch up drill / 25 Free
  • 100 kick
  • 100 Free

 

Week of October 24 – 30, 2016

Congratulations to all of the athletes who raced this past  weekend.

Athletes that I didn’t get pictures of: Anna Emery, Scott Lawson and Quincy Collins.

I am very proud of your accomplishments.

Enclosed you will find the schedule of this week:

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7 am 6 am
Location Aquatic Center Downtown Aquatic Center Downtown Downtown Lee Vista and 436 Downtown YMCA
Sport Swim Bike/Run Swim Run – Track Swim/Run Bike/Run Run
Duration 90 min 120 min 90 min 90 min 90 min 180 – 240 min 90 – 150 min

Bike TT – January 11, 2015 (6.9 mile loop)

Athlete

Time

Split

Total Time

1

Jay Strates 1m 0s 18m 41s 17:41

2

Jay Burrell 3m 0s 20m 52s 17m 52s

3

Paul lasagna 3m 30s 21m 26s 17m 56s

4

William morales 0m 45s 19m 43s 18m 58s

5

Kevin Bickley 2m 0s 21m 19m 0s

6

Zach Sinnott 1m 30s 20m 35s 19m 5s

7

Carlos Melendez 2m 30s 21m 38s 19m 8s

8

Marco Cortez 3m 15s 22m 32s 19m 17s

9

Jennifer hogan 1m 45s 21m 37s 19m 52s

10

Jose Lopez 0m 15s 20m 10s 19m 55s

11

Don DeBeaux 0m 30s 20m 25s 19m 55s

12

Mike Hill 4m 0s 24m 15s 20m 15s

13

Franco cavaliere 5m 30s 25m 49s 20m 19s

14

Karen Blihar 0m 0s 20m 32s 20m 32s

15

Michelle Hill 1m 15s 21m 53s 20m 38s

16

Joe dear 4m 30s 25m 13s 20m 43s

17

Kelli Saul 2m 45s 23m 56s 21m 11s

18

Hannah Hendricks 4m 45s 26m 26s 21m 41s

19

Vicky QUINTANILLA 3m 45s 25m 42s 21m 57s

20

Gary Olson 4m 15s 26m 52s 22m 37s

21

Jennifer Sturgess 2m 15s 26m 6s 23m 51s

22

Kris Jamtaas 5m 15s 31m 34s 26m 19s

23

Ana Caminas 5m 0s 32m 3s 27m 3s
Linda freeman