Tag Archives: orlando

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

Congratulations and Monday Swim

Congratulations

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

  • Eric Deming
  • Julian Perez
  • Juan Juncos
  • Ivan Salcedo
  • Mafe Tondolo
  • Alfredo Solarte
  • Gary Jonas
  • David Berlant
  • Jerome Bareth
  • Steve Mills
  • Dan Grieb
  • Yara Idelfonso
  • Joel Diaz

Swim Workout

Enclosed you will find the swim workout for today:

Purpose Speed, technique and aerobic Swimming with breath control.

Warm up:

  • 2 x 400 with 20 sec RI
    • 1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free
    • 2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly
  • 9 x 100 pull with buoy @ 1:30
    • 3 Rounds –
      • 100 breath ever 3 strokes
      • 100 breath every 5 strokes
      • 100 breath every 7 strokes

Main Set:

  • 8 x 75 @ 1:30
    • Odd: 25 Tarzan drill fast / 50 easy
    • Evens: 25 fast / 50 easy
  • 4 x 25 kick streamline
  • 8 x 75 @ 1:30
    • Odd: 25 Tarzan drill fast / 50 easy
    • Evens: 25 fast / 50 easy
  • 200 Easy

Cool Down: 200 Choice

Schedule for this week: 

  • Monday
    • Swim / Aquatic Center / 5:30 am
  • Tuesday
    • Bike Trainer Session / DTWN / 5 am
  • Wednesday
    • Swim / Aquatic Center / 5:30 am
  • Thursday
    • Long Run / DTWN / 5 am
  • Friday
    • Swim / Aquatic Center / 5:30 am
  • Saturday
    • Long Bike / UCF Research Parkway / 7 am
    • Duration: 3:30 hours
    • There will be a group riding out of the DTWN YMCA at 5:45 am towards UCF Research Parkway to meet the team. This group will be doing 4:30 hours
  • Sunday
    • Tempo Run / DTWN  / 6 am