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

 

Memorial Day weekend 2017

Hello Team,Enclosed you will find the schedule for this weekend:
Saturday led by Coach Julian

• Downtown YMCA
• 5:00 am
• 5:15 am – Roll out
• Bike and Run
• Duration: 4 hours
• Pit stop at Research Parkway towards Fort Christmas.

Sunday – Not coached

• 8-10 mile run on your own

Monday

• Aquatic Center
• 5:30 am
• Swim
• Duration: 90 min

Wednesday – Swim

Hello team,

Glad to be back in the USA. We are going to be swimming tomorrow out of the aquatic center at 5:30 am. For those who can’t make it, here is the workout:

Warm up: 

• 300 Free / 300 Kick  

Main Set A:

• 8 x 150 Pull Desc 1 – 8 with 20 sec RI 
• 8 x 100 Pul Desc 1 – 8 with 15 sec RI 
• 8 x 50 Pul Desc 1 – 8 with 10 sec RI

Cool down: 

• 200 choice

March 21 – 25, 2017

Hello Team,

Enclosed you will find the schedule for this week.

• Wednesday
  • Option 1 – Swim
    • Warm Up: 300 free / 3x 100 kick with board 10 sec RI/ 3 x 100 Pull with buoy with 15 sec recovery / 200 free / 200 kick / 200 pull
    • Main Set
      • 2 x
        • 4 x 50 Build with 1 min Interval
        • 2 x 50 Fast with 1 min Interval
        • 1 x 50 Easy with 1 min Interval
        • 3 x 50 Fast with 1 min Interval
        • 1 x 50 Easy with 1 min Interval
        • 4 x 50 Fast with 1 min Interval
    • Cool Down:
      • 100 Choice
  • Option 2 – Open Water Swim
    • Lucky’s Lake – 6:15 am
• Thursday
  • Run – Speed Work
  • Location: Downtown YMCA
  • Time: 5 am
• Friday
  • Open Water Swim
  • Lucky’s Lake Swim
  • Time: 6:15 am
• Saturday
  • Haines City Bike Course
  • Location: Lake Ava Park
  • Time: 7:00 am
  • Duration: 3:30 bike followed by a 1 loop of the run course
• Sunday
  • Haines City Run Course
  • Location: Lake Ava Park
  • Time: 7 am
  • Duration: 10 – 12 miles