Friday – Swim

Hello Team,

Enclosed you will find the swim workout for tomorrow:

Warm up:

• 300 Free
• 500 Kick with fins
• 200 Free
• 3 x 100 build with 20 sec recovery

Main Set:

• 6 x 50 as 25 Fast / 25 Easy with 10 sec recovery
• 100 Easy
• 2 x 150 Fast with 1 min recovery
• 100 kick
• 4 x 50 as 25 Fast / 25 Easy with 10 sec recovery
• 100 Easy
• 2 x 150 Fast with 1 min recovery
• 2 x 50 as 25 Fast / 25 Easy with 10 sec recovery
• 100 Easy
• 2 x 150 Fast with 1 min recovery

Cool Down:

• 4 x 50 as 25 catch up drill / 25 Free
• 100 kick
• 100 Free

 

Monday – Swim

Hello Team,

I hope you are all doing well. Congratulations to all of the participants on this weekends race.  As I am getting ready for South Africa, I have a 3 hour ride in the morning. Therefore, please do the following workout:

Warm up:

• 2 x 200 Free
• 4 x 25 Distance per stroke  with 15 sec RI  ( Work on maximizing the distance each arm can propel the body. Count the number of strokes per 25 yards)

Main Set A:

• 2 x 300 MOD with 15 sec RI
• 4 x 50 as 25 DR, 25 Build with 15 sec RI
• 2 x 250 MOD with 15 sec RI
• 4 x 50 as 25 DR, 25 Build with 15 sec RI
• 2 x 200 @ Tempo Pace with 15 sec RI 200 Kick

Cool Down:

200 Choice

Week of October 24 – 30, 2016

Congratulations to all of the athletes who raced this past  weekend.

Cheer squad waiting for Bike-In

Bill Freyer on the run

Waiting for my athletes to finish.

Jerome Bareth

Juan Gutierrez and Vanessa Bello

Luis Ortiz Jr

Angel Rosario

Greg Veilla, Bill Freyer and Doug Brown

Enrique Romero

Athletes that I didn’t get pictures of: Anna Emery, Scott Lawson and Quincy Collins.

I am very proud of your accomplishments.

Enclosed you will find the schedule of this week:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time	5:30 am	5:00 am	5:30 am	5:00 am	5:30 am	7 am	6 am
Location	Aquatic Center	Downtown	Aquatic Center	Downtown	Downtown	Lee Vista and 436	Downtown YMCA
Sport	Swim	Bike/Run	Swim	Run – Track	Swim/Run	Bike/Run	Run
Duration	90 min	120 min	90 min	90 min	90 min	180 – 240 min	90 – 150 min

Week of December 8 – 13, 2014

Congratulations to Ironman Cozumel Athletes….!

• Ironman Cozumel
  1. Ruben De Jesus
  2. Hector Torres
  3. Sean McEntee
  4. Paul Ladzgins
  5. Kelli Saul
  6. Karen Bhilar
  7. Jay Burrell
  8. Jay Strates
  9. Tim Boyd
  10. William Morales
  11. Jose Lopez

• OUC Half Marathon & 5k
  • Jennifer Hogan
  • Michael Hill
  • Michelle Hill
  • Waleska Vega
  • Jose Lopez
  • Larry Calderon
  • Ana Howard
  • Carmen Bargreser
  • Mark Hernandez
  • Cathy Brown Butler
  • Michael Melton
  • Kyle
  • Medi, Valerie and Judy who ran only 10 miles of it.

 

 

 

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Week Schedule – December 8 – 13, 2014

Monday

• 5:30 am – Aquatic Center  YMCA – Swim

Tuesday

• 5:00 am – Downtown YMCA – Bike Trainer / Run

Wednesday

• 5:30 am – Aquatic Center YMCA – Swim

Thursday

• 5:00 am – Downtown YMCA – Tempo Run

Friday

• 5:30 am – Aquatic Center YMCA- Swim
• 7:30 am – Advanced Cycle – Recovery Ride (Road Bike)

Saturday

• 7:00 am – Lee Vista and 436 – Starbucks
  • Base Training:
    • 2 hour ride followed by a 20 min run
      • Ride at Zone 2

 Sunday – NO Training Today