Tag Archives: #open water
Monday – Swim
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
Saturday Ride and Athletes racing’s Haines City 70.3
Group Ride for Non Racers
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.
Haines City 70.3 Racers
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.
Friday – Swim
THIS IS A CONTINUOUS SET AND IT IS NON STOP. SO DON’T GET MAD OR UPSET. JUST ENJOY.
Warm up:
100 Free
4 x 50 as 25 drill / 25 free with 15 sec recovery.
Take your time on this drill.
One arm drill: https://youtu.be/80-7b9Io95w
Main set:
800 pull with buoy 10 sec recovery
7x 100 with 10 sec recovery
2 x 200 with buoy 10 sec recovery
4 x 50 as 25 drill / 25 free with 15 sec recovery.
Take your time on this drill.
One arm drill: https://youtu.be/80-7b9Io95w
5 x 100 Tempo with 10 sec recovery
1 x 200 pull with buoy10 sec recovery
4 x 50 as 25 drill / 25 free with 15 sec recovery.
Take your time on this drill.
One arm drill: https://youtu.be/80-7b9Io95w
Cool down: 100 free
Saturday Group Ride
Group A:
- 5:30 am
- Must ride: 20-22 mph
- Duration: 4 hours
- Location: DTWN YMCA (must have lights)
- Run after bike: 45 min
Group B:
- 7:00 am
- Must ride:
- group 1: 16-18 mph
- group 2: 18-20 mph
- Location: Advanced Cycle (Lee Vista and 436)
- Run after bike: 30 min
Wednesday- Swim
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
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.
