Main Set: 400 FREE Broken Descen on 1st – 4th 25 of each stroke (Rest :10 after 25) 5 x 50 Free on 1 min 5 x 50 back on 55 sec 5 x 50 FREE on 50 sec 5 x 50 KICK ONLY on 45 sec
12 x 50 Pull: free with paddles and tube Breath every 6 strokes on 50 sec 500 as (Free Get tim for total 500 swim. rest 10 sec after each distance.) 200 150 100 50 12 x 50 kick: all on 1 min #1 – 3 butterfly kick #4 – 6 backstroke #7 – 9 flutter kick #10 – 12 freestyle
It’s a 3 mile, 72 degree spring fed River swim with the current and then lunch at Swampy’s Bar & Grille at the end of the swim. Meet at KP Hole Park Dunnellon, FL at 8am (you need to pay a small fee) and start swim at 8:30am. I know there are several interested. (Bring a WETSUIT)
What an amazing week it has been. Congratulations to all of the athletes who have raced this week! I am very proud of you:
Ren – Sprint
Jo K – AquaBike
Janice – Sprint
JoJo – Sprint
Risa – 70.3
Andrew – 70.3
The Entire special Olympic Team
We are back to normal. I have added a few things. Can’t wait to see you this week!
Join The Club
Come join the largest Triathlon Club in Central Florida and the most structured club in the Nation! All level of athletes are welcome: beginner, intermediate, advanced and physically challenged. We have a group of Elite USA Triathlon experienced coaches to help you achieve your goals. Coached sessions held 7 days a week.
Congratulations to all of the athletes who raced this past weekend:
I hope you are all having a good day! Enclosed you will find the schedule for this week. As you are aware, I am at the All Star Resort all week. Therefore, I am hosting the bike session at 5 am and it will be held virtually.
Join us for Opening Ceremony of the 2022 Special Olympics USA Games on June 5, 2022 at Exploria Stadium. Opening Ceremony will be produced by Disney Live Entertainment and will feature appearances from Celebrity Games Ambassadors, Superstar performances, The Parade of Athletes, the lighting of the Flame of Hope officially kicking off The Games, and a performance from Grammy Award Winner Sara Bareilles. Opening Ceremony will be broadcast nationally on ABC and will feature 5500 athletes and coaches from all 50 states and The Caribbean. Join us for the premiere Central Florida event of the Summer and #ShineAsOne with the athletes of Special Olympics. For details and a link to purchase, please visit www.2022USAGames.org/Tickets
Light Brick workout: 20 min swim / 20 min bike / 20 min run. Include 5 segments of 20 sec of race pace efforts with 40 sec recovery in between during each sport. You can do this in the gym. I want you resting the rest of the day. Go to bed early and get your nutrition ready for Sunday. Go to bed early and make sure to prepare your nutrition for the next day.
Sunday – Brick Update:
Arrival time: 6:45 am
Roll out time: 7:00 am
2 hours / 1 hour run
3 hours / 1 hour run
Location: ESPORTA – Lee Vista and Goldenrod.
Please pay attention to the Weather. I will send a WhatsApp message at 5 am on Sunday morning. If the weather is clear, we will ride at 7 am. However, if the weather is not looking good. We will do a virtual session at 7 am EST via Zoom and other can join us in my studio.
If the weather permits, enclosed you will find the map ride for the Saturday:
I am very excited for this week! This past weekend we did a great brick workout at Lake Louisa. Now it is a great time to set a benchmark in your fitness. This entire week, we are going to be focusing on same race pace efforts and resting on Friday.
On Saturday, if you are not participating in the Special Olympics Clinic, please do the workout prescribed.
Saturday’s workout is going to be a light 20 min swim / 30 min bike / 20 min run. This is just to get your body ready for Sunday.
On Sunday, we are going to go for a 2 hour brick followed by a 1 hour run. We are going to be doing a long loop at the Airport and running immediately afterwards. I encourage you to bring lights so we can start on time.