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Week of July 4 – 8, 2018

Hello Team,

Enclosed you will find the schedule for this week:

Wednesday

Thursday

Friday

Saturday

Sunday

Time

5:00 AM

5:00 AM

5:30 AM

Group A: 5:00 am / Group B: 6:15 am

5:00 AM

Location:

DTWN YMCA

DTWN YMCA

Aquatic Center

Group A: Downtown YMCA / Group B: Research Parkway / UCF

DTWN YMCA

Duration:

1h 30m

2 hours Indoor

1h 30m

Long Brick

1h 30m

Sport:

Run

Trainer Session

Swim

Group: A: 3 hour bike / 45 min run / Group B: 3 hour bike / 45 min run

Run

Note:

Tempo Run

Please bring water and nutrition

Sprint work

Bring your nutrition and get ready to Rumble!

Long Run

 Note: Lucky’s Swim: There will be options to swim at Lucky’s Lake on Wednesday at 7:30 am.

There will be options to swim at Lucky’s Lake on Wednesday at 7:30 am.

Week of June 25 – July 1, 2018

Hello Team,

Congratulation to all of the Athletes who raced this past weekend:

  • Jack Rosser
  • Luis Ortiz e38996f2-5a4d-4e45-8378-a97ebac2dbe0

Enclosed you will find the schedule for this weekend:

  • Monday
    • 5:30 am – Swim Endurance
    • Aquatic Center
  • Tuesday
    • 5:00 am – Bike Trainer
    • Downtown YMCA
  • Wednesday
    • 5:30 am – Swim Endurance
    • Aquatic Center
  • Thursday
    • 5:00 am – Tempo Run
    • Downtown YMCA
  • Friday
    • Recovery Day – OFF
  • Saturday
    • 6:00 am – Long Bike / 30 min Run
    • Kilarney Station – Clermont
  • Sunday
    • 6:00 am – Long Run
    • Clay Road – Clermont

 

I can’t wait to see you guys tomorrow!

Week of June 18 – 24, 2018

Hello Team,

Good morning! I hope you all slept well. Enclosed you will find the schedule of this week:

  • Tuesday – 5:00 am
    • Downtown YMCA – Bike / Run
  • Wednesday – 5:30 am
    • Aquatic Center – Swim / Run
  • Thursday
    • 5:00 am – Downtown YMCA – Long Run
    • 6:00 pm – Club Social – Hammered Lamb – Orange Ave
  • Friday – 5:30 am
    • Aquatic Center
  • Saturday – Arrival: 6:00 am / Roll out: 6:15 am
    • Kilarney Station – Bike / Run
  • Sunday – On your own
    • Clay Road – 13 miles

Week of May 28 – June 3, 2018 (Memorial Day)

Enclosed you will find the schedule for this week:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time:

7:30 AM

5:00 AM

5:30 AM

5:00 AM

5:30 AM

6:30 AM

6:00 AM

Location:

Lucky’s Lake

DTWN

Aquatic Center

DTWN

Aquatic Center

Kilarney Staiton

DTWN YMCA – Optional

Sport

Swim

Bike/Run

Swim

Run

Swim

Bike / RUN

Run

Duration:

3 crossing

2h

1h 30m

Track

1h 30m

3:30H / 30 MIN RUN

1h 30m

Week of May 13 – 20, 2018

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

  • Laura Minns
  • Wynn McFarlin
  • Jennifer Sturgess
  • Anna Emery
  • Lina Miller
  • Angel Rosario
  • Jerome Bareth
  • Julian Perez
  • Eric Deming
  • Jose Lopez
  • Illeana Villar
  • Gustavo Navas

I am very proud of all of you! You did a great job!

Enclosed you will find the schedule for this week:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time:

5:30 AM

5:00 AM

5:30 AM

5:00 AM

5:30 AM

6:30 AM

6:00 AM

Location:

Aquatic Center

DTWN

Aquatic Center

DTWN

Aquatic Center

Advanced Cycle – Lee Vista / 436

DTWN YMCA

Sport

Swim

Bike/Run

Swim

Run

Swim

Bike / RUN

Run

Duration:

1h 30m

2h

1h 30m

Track

1h 30m

2:30H / 30 MIN RUN

1h 30m

Wednesday – Swim Workout

 

Lucky’s Lake – 2 laps

  • 1st lap – Focus on sighting and distance per stroke.
  • 2nd lap – Race pace effort every other buoy. Rest 1 min when you get to the other side.

Wednesday – Swim workout

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  • Warm-up:
    • 800 easy to moderate choice
  • Main set:
    • 4-5x 500 as:
      • 1- 500 straight pull with 30 sec rest,
      • 1- 5x 100 on 5 sec rest, all swim at race pace or HR#3 medium or at a somewhat hard to hard effort,
  • Cool-down:
    • 800 continuous as: 50 drill/ 50 stroke/ 100 free.

Weekend Update – March 2 – 3, 2018

Friday – Run / Open Water Swim 

  • Location: Lucky’s Lake
  • Time: 5:30 am
  • Note: Run 30 min prior to swim and park outside Lucky’s house!
  • Coach Torres will be riding out of the DTWN YMCA at 5:30 am towards Lucky’s Lake, swim two laps and ride back. If you will like to join him, please arrive 10 min prior to ride out so they can leave on time.

If you are going to swim at the Aquatic Center, here is the workout:

  • Warm up:
    • 400 free / 200 kick
    • 6 x 50 drill with 15 sec recovery
      • Drill: Single arm fist drill – If you have a snorkel use it.
    • 100 easy pull
  • Main set:
    • Endurance workout with a few pick ups
    • 10 x 100 as 75 mod / 25 tempo with 15 sec recovery . Keep the same time on all 10
    • 100 easy pull no paddles
    • 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10
    • 100 easy pull no paddles
    • 10 x 50 as 25 mod / 25 tempo with 5 sec recovery . Keep the same time on all 10
  • Cool down: 100 easy

Saturday – Two Options

Option 1:

  • Best Damn Race
  • Location: Downtown Orlando
  • Time: 7:00 am

Option Two: 

Sunday – Lake Eva Park / Haines City Bike Course