I am very happy to see everyone is continue to training and not loosing their focus! The assistant coaches will be leading the workouts for the team. Enclosed you will find the schedule for this week. If you have a training peaks account make sure to attach me as your coach so I can keep track of you. You can link me under settings with my email: firstname.lastname@example.org .
Monday – Swim Workout
Purpose: High elbow catch and feel for the water. Warm up: 5 x 100 easy @ 1:50 or 2:00 (60 – 65%) – Last 25 of each 100: streamline kick on your back Drill set: 10 x 50 free on 1:00 or 1:15 as: – Odd 25 horizontal scull drill / 25 drill to 90 – 95% – Evens 25 cat up drill / 25 build to 90 – 95% Drill Set: 10 x 75 @1:15, 1:45 as: – Odds: 75 free (80 – 85%) – Evens: 25 dog paddle drill / 25 free / 25 tarzan drill (70 – 75%) Kick set: 10 x 25 fast kick with board @ 45, or 55 (90 – 95%) – These are all fast, high qulaity reps so stay tough! Bonus set: 600 pull iwth buoy – Negative split each 300 – 1st 150 of each 300 (70 – 75%) / 2nd 150 of each 300 (90 – 95%) Warm Down: 100 easy (60 – 65%) Tubing set: 3x – 10 full pulls – 10 – 15 triceps only – 5 – 10 full pulls – Free or fly, your choice
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.
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.