Tag Archives: test

Friday – Swim

Hello Team,

Enclosed you will find the swim workout for tomorrow:

Warm up:

  • 300 Free
  • 500 Kick with fins
  • 200 Free
  • 3 x 100 build with 20 sec recovery

Main Set:

  • 6 x 50 as 25 Fast / 25 Easy with 10 sec recovery
  • 100 Easy
  • 2 x 150 Fast with 1 min recovery
  • 100 kick
  • 4 x 50 as 25 Fast / 25 Easy with 10 sec recovery
  • 100 Easy
  • 2 x 150 Fast with 1 min recovery
  • 2 x 50 as 25 Fast / 25 Easy with 10 sec recovery
  • 100 Easy
  • 2 x 150 Fast with 1 min recovery

Cool Down:

  • 4 x 50 as 25 catch up drill / 25 Free
  • 100 kick
  • 100 Free

 

Week of Feb 20 – 26, 2017

Hello team, 
The training is paying off …. your commitment to training is key to your success. Which means, you better start showing up to training.  Enclosed you will find the schedule for this week and the countdown of the races that are coming up.
Races
  The 2017 Club Regional Championship is going to be held in Clermont on March 17 – 19, 2017. It is very important that we represent the hard work we have done for the years.
You can register at www.sommersports.com
You have the following races you can register for:
  • Saturday
    • Sprint or Half
  • Sunday
    • International Distance Triathlon: 1.5K Swim, 40K Bike, 10K Run
    • International Distance Aqua Bike: 1.5K Swim, 40K Bike.
    •  International Distance Duathlon:  5K Run, 40K Bike, 10K Run
I hope you register.
Team Cohesiveness 
We are a team and as a team, I want you all to start wearing your cycling tops on our group rides. Which means, we are getting some specific cycling tops to wear on the weekends.  We are putting together the artwork and start taking orders. In the link below, please provide your name, email and size:
Week Schedule
  • Monday
    • Aquatic Center
    • Time: 5:30 am
    • Sport: Swim
  • Tuesday
    • Downtown YMCA
    • Time: 5:00 am
    • Sport: Bike Trainer / Run
  • Wednesday
    • Aquatic Center
    • Time: 5:30 am
    • Sport: Swim
  • Thursday
    • Downtown YMCA
    • Time: 5:00 am
    • Sport: Run – Tempo
  • Friday
    • Aquatic Center
    • Time: 5:30 am
    • Sport: Swim
  • Saturday
    • Group A
      • Clermont – Kilarney Station
      • Time: 7:00 / 7:15 am Roll out
      • Duration: 3 hours
  • Sunday
    • Group A
      • Downtown YMCA
      • 6 am
      • Duration: 10 – 12 miles
Social Media! 
 We are growing our social media presence; therefore, please use the following hashtags and link our sponsors. Please copy and paste the following hashtags:
 #imcozumel #ntrecovery #bestbikesplit #garneau #liveyourdream #nopainnogain #quintanarootri @quintana_roo_tri @ntrecovery @baseperformance @cfltriclub @advancedcyclespr @ironmantri @usatflorida @rudyprojectna @zootsports @rokasports #breakinglimits @outgamesmiami @gaygames #gaytriathlete #glbt #gayrights #equality #workhardplayhard @proformsupplements #proformsupplements #hyletenation @hylete #imsouthafrica #cfltriclub #freshlegsfaster @hyletenation @hylete @outgamesmiami #40racesbefore40 #orlandostrong #orlandopride

@basesalt @baseperformance

Week of October 24 – 30, 2016

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

Athletes that I didn’t get pictures of: Anna Emery, Scott Lawson and Quincy Collins.

I am very proud of your accomplishments.

Enclosed you will find the schedule of this week:

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7 am 6 am
Location Aquatic Center Downtown Aquatic Center Downtown Downtown Lee Vista and 436 Downtown YMCA
Sport Swim Bike/Run Swim Run – Track Swim/Run Bike/Run Run
Duration 90 min 120 min 90 min 90 min 90 min 180 – 240 min 90 – 150 min

Swim Test – January 7, 2015

Average per 300 m Pace Per 100m Pace per 100y
James Nunn

4m 33s

1m 31s

1m 19s

Jay Strates

4m 40s

1m 33s

1m 21s

Luis Ortiz

4m 40s

1m 33s

1m 21s

Hector L Tores

5m 1s

1m 40s

1m 28s

Zach Sinnot

5m 3s

1m 41s

1m 29s

Chester

5m 12s

1m 44s

1m 32s

Paul Julius

5m 13s

1m 44s

1m 32s

Michael Hill

5m 15s

1m 45s

1m 33s

Michelle H

5m 17s

1m 46s

1m 34s

Jennifer Hogan

5m 18s

1m 46s

1m 34s

Kevin B.

5m 40s

1m 53s

1m 41s

Sean McEntee

5m 45s

1m 55s

1m 43s

Carlos Estrella

5m 45s

1m 55s

1m 43s

Karen Bihlar

6m 9s

2m 3s

1m 51s

Hannah

6m 11s

2m 4s

1m 52s

Mariemma Q.

6m 15s

2m 5s

1m 53s

William Morales

6m 23s

2m 8s

1m 56s

Kelli Saul

6m 55s

2m 18s

2m 6s

Pat Smith

6m 55s

2m 18s

2m 6s

Jose Lopez

7m 26s

2m 29s

2m 17s

Ana Caminas

7m 48s

2m 36s

2m 24s