Key Swim Drills

Wednesday – Swim

Weekend Training- June 28 – 30, 2019

Friday

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

Saturday

• Arrival Time: 5:45 am
• Start Time: 6:00 am (Must Have Lights)
• Location: Lake Minneola Waterfront Park, Clermont, FL
• Route: Cherry Hill Lake Rd.
• Sport: Bike / Run
• Duration: 2:30 – 3 hours
• Led by Sturgess

Sunday – On your own

• 10-12 miles moderate effort

Monday – Swim

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 – Tracker

Thursday

Track

5 am

DTWN YMCA

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
• Sunday – Run
  • Distance 9 – 13 miles
  • Time: 6 am
  • Location: DTWN YMCA

Good luck too all of the athletes races this weekend!