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

Congratulations!

Congratulations to all of the athletes to race this past weekend at the Disney Marathon celebration

JUST RUN

Don’t ask me why I run… 

Ask yourself why you don’t!

• Alfredo Solarte
• Kiko Solarte
• Maria Fondo Tondolo
• Scott Aaron
• Scott Lawson
• David Lang
• Brianna Cooper
• Sincy Curley
• Dr. Alan Sidorsky
• Jenna Wayne
• Kyle Coon

  Cheering people on the course!