Location: Advanced Cycle / Lee Vista
Arrival Time: 6:30 am (Still dark, must have lights)
Start Time: 6:45 am (We will leave on time)
Description:
– 30 min warm up build from Zone 1 – Zone 2
– 5 min All out (Press the lap button when done)
– 10 min easy (Press the lap button when done)
– 20 min all out (Press the lap button when done)
– 1 – 2 hours at Zone 2 effort
Run after bike: 20 – 30 min
Monday
Time: 5:30 am
Location: Aquatic Center
Sport: Swim
Location: Clay Road
Duration: 10-16 miles
Time: 6:00 am
Note:
Augusta and North Carolina: 10 miles
Ironman Florida, Cozumel and Arizona: 16 miles
200 easy/ 200 kick/ 200 pull / 200 choice
6×75 on 20 sec rest as 50 fast/25 easy.
3x (3×100 Fast with on 1 min rest, 1×200 easy on 10 sec rest)
3×100 kick on 20 sec rest.
200 choice
Hello team,
I hope you are all doing well and keeping your safe in Orlando.
This weekend Jennifer will be leading the club out of Lake Minneola Waterfront park at 5:45 am.
Please arrive in time so you can depart at 6:00 am. Please bring lights.
Location: Waterfront park, lake minneola, clermont
Led by Jennifer Sturgess
Arrival time: 5:45 am
Departure: 6:00 am
Duration:
70.3 Augusta and North Carolina: 13-14 miles
IRONMAN Florida, Cozumel or Arizona: 15-16 miles
Please be safe
Warm up
200 free
100 side to side kick with fins
3 x 200 as
⁃ 50 kick with board
⁃ 50 alternating 6 side kicks with 3 strokes
⁃ 50 fist drill
⁃ 25 single arm drill left
⁃ 25 single arms drill right
⁃
Main set
4 x
200 free with fins
4 x 50 as 25 fast /25 easy with 10 ri
2 x 50 fast with 30 ri
Cool down
200 free
Workout type: Swim
500 warm up focusing on distance per stroke
10 x 50 as drill down swim back
single arm drill and fist drill
main set:
5 x 100 on the 2:20 hard efforts
200 buoy pull
5 x 100 on the 2:10 harder effort
200 buoy pull
5 x 100 on the 2:00 hardest effort
CD
200 choice
Thursday
Track
5 am
DTWN YMCA
For those athletes not racing Haines City – there will be a group ride out of UCF Research Parkway at 7 am. Rolling out at 7:15 am.
The group will be doing 2 hours at Zone 2 led by Coach Michelle Hill.
For those athletes racing, please do a light brick as follows:
20 min swim – focus on sighting and a few accelerators
20 min bike – warm up: 5 min at a light intensity followed by 4 x 2 min build to race pace effort with 3 min easy.
20 min run off the bike: 5 min focus on your cadence with 4 x 90 sec build to race pace effort with 2 min easy
Complete the rest of the run at zone 2.
Foam roll and stretch. Keep yourself hydrated and make sure you get this done early in the day. You should be off your feet by 3 pm.
