Week of Sept 16 – 22, 2019

Day	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	5:30 AM	7:00 AM	6:00 AM
Location:	Aquatic Center	DTWN	Aquatic Center	DTWN	Aquatic Center	Lee Vista / Starbucks	DTWN
Sport:	Swim	Bike Trainer / Run	Swim	Bike Trainer / Run (Track)	Swim	Long Bike	Long Run
Focus:	Muscular Endurance	Threshold Work	Speed Work	Threshold Work	Muscular Endurance	Muscular Endurance	Tempo/Endurance

March 21 – 25, 2017

Hello Team,

Enclosed you will find the schedule for this week.

• Wednesday
  • Option 1 – Swim
    • Warm Up: 300 free / 3x 100 kick with board 10 sec RI/ 3 x 100 Pull with buoy with 15 sec recovery / 200 free / 200 kick / 200 pull
    • Main Set
      • 2 x
        • 4 x 50 Build with 1 min Interval
        • 2 x 50 Fast with 1 min Interval
        • 1 x 50 Easy with 1 min Interval
        • 3 x 50 Fast with 1 min Interval
        • 1 x 50 Easy with 1 min Interval
        • 4 x 50 Fast with 1 min Interval
    • Cool Down:
      • 100 Choice
  • Option 2 – Open Water Swim
    • Lucky’s Lake – 6:15 am
• Thursday
  • Run – Speed Work
  • Location: Downtown YMCA
  • Time: 5 am
• Friday
  • Open Water Swim
  • Lucky’s Lake Swim
  • Time: 6:15 am
• Saturday
  • Haines City Bike Course
  • Location: Lake Ava Park
  • Time: 7:00 am
  • Duration: 3:30 bike followed by a 1 loop of the run course
• Sunday
  • Haines City Run Course
  • Location: Lake Ava Park
  • Time: 7 am
  • Duration: 10 – 12 miles

 

Weekend Feb 25-26

Evening,

Saturday Ride

The team will be meeting tomorrow at 7 AM at Kilarney station in Clermont Florida. Roll out is at 7:15 am. Don’t be left behind! 

Duration  3 hours followed by a 30 min run. 

Coach Julian Perez and Michelle Hill will have the workout .

Sunday Run

6:00 am – Downtown YMCA

Coach Torres will have the workouts