Main Set: 400 FREE Broken Descen on 1st – 4th 25 of each stroke (Rest :10 after 25) 5 x 50 Free on 1 min 5 x 50 back on 55 sec 5 x 50 FREE on 50 sec 5 x 50 KICK ONLY on 45 sec
12 x 50 Pull: free with paddles and tube Breath every 6 strokes on 50 sec 500 as (Free Get tim for total 500 swim. rest 10 sec after each distance.) 200 150 100 50 12 x 50 kick: all on 1 min #1 – 3 butterfly kick #4 – 6 backstroke #7 – 9 flutter kick #10 – 12 freestyle
You all have done an amazing job these couple of weeks. However, it is time to set new benchmarks. I will be headed out of town to 70.3 Elsinore with the Team on Monday and return on Tuesday of next week. Coach Jeff will be leading the majority of the workouts. Please review the workouts and please do your best at each session.
These are the athletes racing in Elsinore 70.3 so you can track them:
Body Weight Conditioning with Hector Torres at Fabletics Orlando
Join us for a body weight conditioning class led by Hector Torres.
Hector is a level 3 USA triathlon coach based out of Orlando, Florida. As an exercise physiologist & strength coach, he is well known for his top notch training.
Join us for this completely FREE workout to take advantage of Fabletics awesome deals! All attendees will receive at least 25% off of their purchase on the day of the event. Drinks & snacks will be provided.
It’s a 3 mile, 72 degree spring fed River swim with the current and then lunch at Swampy’s Bar & Grille at the end of the swim. Meet at KP Hole Park Dunnellon, FL at 8am (you need to pay a small fee) and start swim at 8:30am. I know there are several interested. (Bring a WETSUIT)
400 Freestyle 200 kick with board Technique: 6 x 100 as 50 single arm drill / 50 free style with 20 sec recovery (Emphasize on full extensions) 6 x 100 kick drill set as 50 with board / 50 kick on your back with 20 sec recovery 4 x 50 kick as hard as you can with 40 sec recovery
Main Set: 6 x 100 freestyle fast with 1 min recovery with fins. recovery 1 min 300 steady state effort for time.
What an amazing week it has been. Congratulations to all of the athletes who have raced this week! I am very proud of you:
Ren – Sprint
Jo K – AquaBike
Janice – Sprint
JoJo – Sprint
Risa – 70.3
Andrew – 70.3
The Entire special Olympic Team
We are back to normal. I have added a few things. Can’t wait to see you this week!
Join The Club
Come join the largest Triathlon Club in Central Florida and the most structured club in the Nation! All level of athletes are welcome: beginner, intermediate, advanced and physically challenged. We have a group of Elite USA Triathlon experienced coaches to help you achieve your goals. Coached sessions held 7 days a week.
Congratulations to all of the athletes who raced this past weekend:
I hope you are all having a good day! Enclosed you will find the schedule for this week. As you are aware, I am at the All Star Resort all week. Therefore, I am hosting the bike session at 5 am and it will be held virtually.
Please be aware that this weekend begins the USA Games held at the Wide World of Sports in Disney. It going to be a packed week. I am very happy to see how the community has come together to help these athletes. #inclusion
Enclosed you will find the schedule for this weekend:
Rest or Swim On Your Own
5 x 100 as Free/Kick/Pull/Kick/Free all with 15 sec RI
Note: Rainbow River Swim and lunch 3 mile, 72 spring fed River swim with the current and then lunch at the Swampy’s Bar and Grille at the end of the swim. Please arrive 30 minutes prior to start. You must bring a Wet Suit!
Team Lead: Jennifer, Don and Zach
Sunday – Run On your Own
It is the opening ceremony of the USA Games. Please get the run on your own. Keep up the good work.