Thursday
Track
5 am
DTWN YMCA
Tag Archives: triathlon
Monday – Swim
Hello team,
Please do the following workout tomorrow morning. The Aquatic Center will be open; however, I will be doing my long run tomorrow out of the downtown YMCA as I couldn’t get it done today.
Warm Up:
- 300 Free
- 300 pull
- 6 x 50 kick with 15 sec recovery
Main Set:
- 5 x 100 with 15 sec recovery at moderate effort
- 4 x 25 fast with 20 sec recovery
- 4 x 100 with 15 sec recovery at moderate effort
- 4 x 25 fast with 15 sec recovery
- 3 x100 with 15 sec recovery at moderate effort
- 4 x 25 fast with 10 sec recovery
- 2 x 100 with 15 sec recovery at moderate effort
- 4 x 25 fast with 5 sec recovery
- 100 at moderate effort
Your Goal is to hold the same pace in all of the 100.
Cool Down: 100 choice
Saturday Ride and Athletes racing’s Haines City 70.3
Group Ride for Non Racers
For those athletes not racing Haines City – there will be a group ride out of UCF Research Parkway at 7 am. Rolling out at 7:15 am.
The group will be doing 2 hours at Zone 2 led by Coach Michelle Hill.
Haines City 70.3 Racers
For those athletes racing, please do a light brick as follows:
20 min swim – focus on sighting and a few accelerators
20 min bike – warm up: 5 min at a light intensity followed by 4 x 2 min build to race pace effort with 3 min easy.
20 min run off the bike: 5 min focus on your cadence with 4 x 90 sec build to race pace effort with 2 min easy
Complete the rest of the run at zone 2.
Foam roll and stretch. Keep yourself hydrated and make sure you get this done early in the day. You should be off your feet by 3 pm.
Friday – Swim
THIS IS A CONTINUOUS SET AND IT IS NON STOP. SO DON’T GET MAD OR UPSET. JUST ENJOY.
Warm up:
100 Free
4 x 50 as 25 drill / 25 free with 15 sec recovery.
Take your time on this drill.
One arm drill: https://youtu.be/80-7b9Io95w
Main set:
800 pull with buoy 10 sec recovery
7x 100 with 10 sec recovery
2 x 200 with buoy 10 sec recovery
4 x 50 as 25 drill / 25 free with 15 sec recovery.
Take your time on this drill.
One arm drill: https://youtu.be/80-7b9Io95w
5 x 100 Tempo with 10 sec recovery
1 x 200 pull with buoy10 sec recovery
4 x 50 as 25 drill / 25 free with 15 sec recovery.
Take your time on this drill.
One arm drill: https://youtu.be/80-7b9Io95w
Cool down: 100 free
Saturday Group Ride
Group A:
- 5:30 am
- Must ride: 20-22 mph
- Duration: 4 hours
- Location: DTWN YMCA (must have lights)
- Run after bike: 45 min
Group B:
- 7:00 am
- Must ride:
- group 1: 16-18 mph
- group 2: 18-20 mph
- Location: Advanced Cycle (Lee Vista and 436)
- Run after bike: 30 min
Weekend Training -Dec 8 – 9, 2018
- Saturday (Bike Ride / Run)
- Group A
- Location: DTWN YMCA – 433 N Mills Ave. Orlando, FL 32803
- 6 am
- 3 hour ride
- Must have lights
- Group B
- Advanced Cycle – Lee Vista and 436
- 7 am
- 3 hour ride
- Group A
- Sunday – Run
- Distance 9 – 13 miles
- Time: 6 am
- Location: DTWN YMCA
Good luck too all of the athletes races this weekend!
Saturday – Social Ride
8am Saturday.
Social trail ride 20-30 miles.
Meet: Winter Garden station
Then Winter garden farmers market. Then Crooked can.
Winter Garden Station
400 E Plant St
Winter Garden, FL 34787
United States
Weeks of October 29 – November 4, 2018
Good morning team
Schedule for this week:
Tuesday – 5:00 am
Bike Trainer / Run
Downtown YMCA
Wednesday – 5:30
Swim
Aquatic Center
Thursday – 5:00 am
Track
Downtown YMCA
Friday – OFF
Saturday – 7:00 am
Non Racers
Bike – 2 hours
Lee Vista / 436
7:00 am
Sunday – Haines City
Race Day – Ironman Full
Cheer Squad
Thursday – Bike/Run
Bring enough nutrition for at least a two hour ride and 30 min run.
Wednesday- Swim
Hello team,
Enclosed you will find the swim workout for today. I will not be the as im flying out to Ironman Chattanooga.
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
