Hello team,
Enclosed you will find the swim workout for today. I will not be the as im flying out to Ironman Chattanooga.
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
Location: Swim exit
Time: 7:30 am
Rollout: 7:45 am
Sport: Bike/ Run
Duration: 30 min bike / 20 min run
Hello team,
I won’t be at Monday’s Swim practice; please do the following swim workout.
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
Location: Downtown YMCA
Roll out time: 5:00 am (must have lights) Please arrive 15 min prior to start time.
Speeds: 21-24 mph
Duration: 2 hr bike 30 min run
We will be running at the track afterwards.
Good morning team,
Group A – Not racing
Many people are going to be racing this weekend at the Claremont sprint race. Therefore, we’re going to hold a group riding out of Killarney in Windermere station at 6 AM. The group will be riding for two hours. will be led by Michelle and James Nunn.
Group B – Racing
For those athletes were racing at the Claremont triathlon sprint race, please arrive at 5 AM at the race venue. Make sure you set everything up properly. After your race you have a two hour bike ride as zone two. Make sure you get it done. Do not be a “skinny fatty” and be lazy!
Thursday – Tempo Run
5 am –
DTWN – YMCA
It is going to be low 30 degrees tomorrow’s; therefore, we are biking tomorrow at 5:00 am at the Downtown YMCA.
Congratulations to all of the athletes who raced this past weekend:
I am very proud of all of you
I just landed in Orlando and won’t make it to tomorrow swim workout!
Please do the following:
Warm up:
3 x 500 as 500 FREe / 500 Pulliam / 500 kick
Main set
4 x 200 free at 85% with 20 sec recovery
100 easy free
4 x 150 as 50 kick /100 fast free with fins / 50 kick with 20 sec recovery
4 x 100 at 90% with 15 sec recovery
Cool down:
300 as 100 free / 100 drill / 100 choice
Good morning team ,
We are having our happy hour tonight at 5:30 pm at Carmel restaurant in Winter Park!
140 N Orlando Ave
Winter Park, FL 32789
United States
We are going to be celebrating a few things, our athletes recent accomplishments and saying goodbye to Leslie Wolcott. Leslie will be moving on Monday up to North Carolina.
Come and say goodbye and have a drink. The club will order appetizers.
Look forward on seeing you there.
