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.

Cheer squad waiting for Bike-In

Bill Freyer on the run

Waiting for my athletes to finish.

Jerome Bareth

Juan Gutierrez and Vanessa Bello

Luis Ortiz Jr

Angel Rosario

Greg Veilla, Bill Freyer and Doug Brown

Enrique Romero

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

Week of April 6 – 12, 2015

• St. Anthony’s – April 24 – 26, 2015 – www.satriathlon.com
  • Hotel: Comfort Inn St. Petersburg 
    54th Ave N St. Petersburg FL – Expedia: $99.00
•  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/
• Huntington’s Disease Triathlon – Club Championship – July 26, 2015
  • Registration: http://www.huntingtonsdiseasefl.org

30 minute window – Triathele.com

Why gobbling down a simple snack within a half-hour of a hard workout is crucial to getting your money’s worth from hard training. Refuel during the post-workout recovery window to supercharge your next session.

It’s easy to do-drive to meet a group for a hard workout, spend several minutes chatting afterward, then by the time you make it home to choke down a protein shake, you’ve already missed your chance for optimal refueling. The first few minutes after a workout are critical for replenishing your glycogen stores and repairing your muscles-missing out could hurt the quality of your next workout.

Read more at http://triathlon.competitor.com/2014/06/nutrition/30-minute-countdown-post-workout-snack_100415#dEQvAW0IHJAD8pDR.99

Week Schedule

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 am	5:00 am	5:30 am	5:00 am	5:30 am	7:30 am	6:30 am
Location:	Aquatic Center	DTWN YMCA	Aquatic Center	DTWN YMCA	Aquatic Center	UCF Research Pkwy	DTWN
Sport	Swim	Bike/Run	Swim	Run	Swim	Bike/Run	Run
Duration:	90 min	2 hours	90 min	90 min	90 min	3- 4 hours	90 min