Tag Archives: swim

Week of Sept 16 – 22, 2019

September 16, 2019 Tri Peak Athlete, LLC Leave a comment

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

Coach's Corner

Monday -Swim

September 16, 2019 Tri Peak Athlete, LLC Leave a comment

Monday

Time: 5:30 am

Location: Aquatic Center

Sport: Swim

Coach's Corner

Saturday – Run

September 13, 2019 Tri Peak Athlete, LLC Leave a comment

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

Coach's Corner

Monday – Swim

September 8, 2019 Tri Peak Athlete, LLC Leave a comment

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

Coach's Corner

Nice, France Update and Back to Normal Schedule

September 5, 2019 Tri Peak Athlete, LLC Leave a comment

Hello Team,

I hope you are all doing well when you receive this email. Now that we all survived the scare of Dorian. It is time to get back to our normal schedule. However, a quick update on what is happening in Nice, France.

Almost everyone has arrived in Nice, France. Donnie comes today! We drove the bike course on Tuesday, and the guys are up for a challenge. The bike is exceptionally hilly and technical. Hence it is the World Championship for 70.3. I am very confident in all of my athletes as they have worked hard, done their training, and ready to be strategic on their race.

Getting out of the water. — Mediterranean Sea

The swim – The mediterranean sea is gorgeous, warm, and extremely salty. Therfore, i doubt it will be wetsuit legal and with the salt content of the sea… you will be floating like a buoy.

Hilly Course
Sharp Turns

The bike – On a course like this, you have to focus on the big picture, the first 25 miles you are climbing non-stop. However, when you get to the top, you have a long descent with switch-backs, bad roads, technical turns, and sketchy descents. Many people brought their road bikes instead of their Tri Bikes to do this course. Many people will go hard on the bike and dwindle on the run. Therefore, save your legs for the run. They have to be smart.

The run – Flat and hot! However, the humidity is very low. If they are smart on the bike, they will have a successful run.

The wine in France is amazing – Super inexpensive! Lets not talk about the bread!

Enclosed you will have the weekend breakdown:

Friday

Aquatic Center – Please do the following workout.
Time: 5:30 am

Workout:

Warm up:
- 4 x 50 as (3 free / 1 kick) on 10 sec ri
Main Set:
- 30 x 25 as:
  - 10 stroke easy
  - 10 free moderate
  - 10 free on faster interval 10 sec RI
20 x 50 as
- 5 Choice Easy on 15 RI
- 15 free:
  - – 1 – 5 mode on 15 ri
  - – 6 – 10 a little faster on 10 sec ri
  - – 11 – 15 very fast on 5 sec ri
Cool Down:
- 200 choice

Saturday – Sprint Triathlon and / or Long Brick

Duration: 3:00 hour ride followed by a 8 miles run. Please practice with your nutrition and hydration.
Will discuss with the coaches and will send location.

Sunday – Long Run on your own.

Ironman Arizona, Florida and Cozumel – 16 miles.
70.3 Augusta and North Carolina – 12 miles
- Please run the first portion of the run at your long run pace. The last 4 miles of each will be at tempo pace. Walk 20 sec after each mile if you need to so you can keep your HR on check.