Tag Archives: florida

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


(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.

Saturday – Bike / Run Brick

Lake Louisa State Park

Arrive at 8.

Start time 8:30

Bring water, nutrition and electrolytes.

Duration: 2 hours

All levels welcome.

Weekend Schedule- July 14-15, 2018

Good morning team,


Group A – Not racing

Many people are going to be racing this weekend at the Claremont sprint race. Therefore, we’re going to hold a group riding out of Killarney in Windermere station at 6 AM. The group will be riding for two hours. will be led by Michelle and James Nunn.

Group B – Racing

For those athletes were racing at the Claremont triathlon sprint race, please arrive at 5 AM at the race venue. Make sure you set everything up properly. After your race you have a two hour bike ride as zone two. Make sure you get it done. Do not be a “skinny fatty” and be lazy!


Sunday is going to be a nice easy zone 2 run out of the downtown YMCA starting at 6 AM. You going to go for at least 10 miles. If you’re going for distance and not time.

Tuesday – Bike / Run at the Track

Tomorrow morning we will be meeting at the track at Howard middle school at 5 am. Please bring enough hydration, nutrition, towels and your running shoes.

Saturday- Bike / Run

Saturday – Bike / Run

Group A: 5 am – Dtwn YMCA

Note: You must have lights to ride in the dark! Enough nutrition for three hours.

Group B: 6 am – Research Parkway

Duration: 3 hours / 30 min run.

Leaving on time. No exceptions.

Group A will meet at Group B at UCF research Parkway.

Week of July 4 – 8, 2018

Hello Team,

Enclosed you will find the schedule for this week:







5:00 AM

5:00 AM

5:30 AM

Group A: 5:00 am / Group B: 6:15 am

5:00 AM




Aquatic Center

Group A: Downtown YMCA / Group B: Research Parkway / UCF



1h 30m

2 hours Indoor

1h 30m

Long Brick

1h 30m



Trainer Session


Group: A: 3 hour bike / 45 min run / Group B: 3 hour bike / 45 min run



Tempo Run

Please bring water and nutrition

Sprint work

Bring your nutrition and get ready to Rumble!

Long Run

 Note: Lucky’s Swim: There will be options to swim at Lucky’s Lake on Wednesday at 7:30 am.

There will be options to swim at Lucky’s Lake on Wednesday at 7:30 am.

Week of June 25 – July 1, 2018

Hello Team,

Congratulation to all of the Athletes who raced this past weekend:

  • Jack Rosser
  • Luis Ortiz e38996f2-5a4d-4e45-8378-a97ebac2dbe0

Enclosed you will find the schedule for this weekend:

  • Monday
    • 5:30 am – Swim Endurance
    • Aquatic Center
  • Tuesday
    • 5:00 am – Bike Trainer
    • Downtown YMCA
  • Wednesday
    • 5:30 am – Swim Endurance
    • Aquatic Center
  • Thursday
    • 5:00 am – Tempo Run
    • Downtown YMCA
  • Friday
    • Recovery Day – OFF
  • Saturday
    • 6:00 am – Long Bike / 30 min Run
    • Kilarney Station – Clermont
  • Sunday
    • 6:00 am – Long Run
    • Clay Road – Clermont


I can’t wait to see you guys tomorrow!