Location: Advanced Cycle / Lee Vista
Arrival Time: 6:30 am (Still dark, must have lights)
Start Time: 6:45 am (We will leave on time)
Description:
– 30 min warm up build from Zone 1 – Zone 2
– 5 min All out (Press the lap button when done)
– 10 min easy (Press the lap button when done)
– 20 min all out (Press the lap button when done)
– 1 – 2 hours at Zone 2 effort
Run after bike: 20 – 30 min
| 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 | Augusta, GA | DTWN |
| Sport: | Swim | Bike Trainer / Run | Swim | Track | Swim | Light Brick Pre Race | Long Run |
| Focus: | Race Focus | Race Focus | Race Focus | Race Focus | Muscular Endurance | Short Speed | Tempo/Endurance |
Monday
Time: 5:30 am
Location: Aquatic Center
Sport: Swim
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
200 easy/ 200 kick/ 200 pull / 200 choice
6×75 on 20 sec rest as 50 fast/25 easy.
3x (3×100 Fast with on 1 min rest, 1×200 easy on 10 sec rest)
3×100 kick on 20 sec rest.
200 choice
Hello team,
I hope you are all doing well and keeping your safe in Orlando.
This weekend Jennifer will be leading the club out of Lake Minneola Waterfront park at 5:45 am.
Please arrive in time so you can depart at 6:00 am. Please bring lights.
Location: Waterfront park, lake minneola, clermont
Led by Jennifer Sturgess
Arrival time: 5:45 am
Departure: 6:00 am
Duration:
70.3 Augusta and North Carolina: 13-14 miles
IRONMAN Florida, Cozumel or Arizona: 15-16 miles
Please be safe
Warm up
200 free
100 side to side kick with fins
3 x 200 as
⁃ 50 kick with board
⁃ 50 alternating 6 side kicks with 3 strokes
⁃ 50 fist drill
⁃ 25 single arm drill left
⁃ 25 single arms drill right
⁃
Main set
4 x
200 free with fins
4 x 50 as 25 fast /25 easy with 10 ri
2 x 50 fast with 30 ri
Cool down
200 free
Workout type: Swim
500 warm up focusing on distance per stroke
10 x 50 as drill down swim back
single arm drill and fist drill
main set:
5 x 100 on the 2:20 hard efforts
200 buoy pull
5 x 100 on the 2:10 harder effort
200 buoy pull
5 x 100 on the 2:00 hardest effort
CD
200 choice
Thursday
Track
5 am
DTWN YMCA
