Location: Clay Road
Duration: 10-16 miles
Time: 6:00 am
Note:
Augusta and North Carolina: 10 miles
Ironman Florida, Cozumel and Arizona: 16 miles
Tag Archives: #open water
Monday – Swim
Warm up
200 easy/ 200 kick/ 200 pull / 200 choice
6×75 on 20 sec rest as 50 fast/25 easy.
Main Set
3x (3×100 Fast with on 1 min rest, 1×200 easy on 10 sec rest)
3×100 kick on 20 sec rest.
Warm Down
200 choice
Weekend update
Hello team,
I hope you are all doing well and keeping your safe in Orlando.
This weekend Jennifer will be leading the club out of Lake Minneola Waterfront park at 5:45 am.
Please arrive in time so you can depart at 6:00 am. Please bring lights.
Saturday
Location: Waterfront park, lake minneola, clermont
Led by Jennifer Sturgess
Arrival time: 5:45 am
Departure: 6:00 am
Duration:
- Bike duration 2-3 hours
- Run after bike: 4-6 miles
Sunday
70.3 Augusta and North Carolina: 13-14 miles
IRONMAN Florida, Cozumel or Arizona: 15-16 miles
Please be safe
Wednesday – Swim
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
