Ironman 70.3 Augusta Training

Location: Swim exit

Time: 7:30 am

Rollout: 7:45 am

Sport: Bike/ Run

Duration: 30 min bike / 20 min run

Monday – Swim

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

Sunday – Bike / Run

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.

Weekend Schedule- July 14-15, 2018

Good morning team,

Saturday

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!

Sunday

Sunday is going to be a nice easy zone 2 run out of the downtown YMCA starting at 6 AM. You going to go for at least 10 miles. If you’re going for distance and not time.

Thursday – tempo run

Thursday – Tempo Run

5 am –

DTWN – YMCA

Thursday – Bike Trainer session

It is going to be low 30 degrees tomorrow’s; therefore, we are biking tomorrow at 5:00 am at the Downtown YMCA.

Thursday – Track

• Location: Downtown YMCA
• Time: 5 am
• Duration: 90 min

Monday – Swim

Congratulations to all of the athletes who raced this past weekend:

• Julie Gennarino
• Julian Perez
• Maria F Tondolo
• Jerome Bareth
• Dan Grieb
• DAVID Berlant
• Robbie Berlant

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

Friday Tonight – Club Social

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. 

Week of July 24 -30, 2016

Hello team,

Please find the schedule for this week:

• Monday
  • 5:00 am
  • Downtown YMCA
  • Two Options
    • Option 1: Bike Ride 2 hours – You will need lights for the ride
    • Option 2: Swim workout
• Tuesday
  • 5:00 am
  • Downtown YMCA
  • Bike / Run
  • Duration: 2 hours
• Wednesday
  • 5:00 am
  • Downtown YMCA
  • Swim
• Thursday
  • 5:00 am
  • Downtown YMCA
  • Run Track
• Friday
  • 5:00
  • Downtown YMCA
  • Swim
• Saturday
  • 6:30 am
  • Killarney Station
  • Duration: 3 – 4:30 hours
• Sunday
  • 6:00 am
  • Clay Road
  • 14 – 16 miles