Tag Archives: workout

Week of June 18 – 24, 2018

Hello Team,

Good morning! I hope you all slept well. Enclosed you will find the schedule of this week:

  • Tuesday – 5:00 am
    • Downtown YMCA – Bike / Run
  • Wednesday – 5:30 am
    • Aquatic Center – Swim / Run
  • Thursday
    • 5:00 am – Downtown YMCA – Long Run
    • 6:00 pm – Club Social – Hammered Lamb – Orange Ave
  • Friday – 5:30 am
    • Aquatic Center
  • Saturday – Arrival: 6:00 am / Roll out: 6:15 am
    • Kilarney Station – Bike / Run
  • Sunday – On your own
    • Clay Road – 13 miles

Wednesday – Swim Workout

Hello Team,

I understand that driving all the way down to the aquatic center can be tough sometime and traffic is being really bad. So if you will like to swim downtown instead, enclosed you will find the workout:

  • Warm up:
    • 100 Free
    • 4 x 50 as 25 drill / 25 free with 15 sec recovery.
    • 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.
      • 5 x 100 Tempo with 10 sec recovery
      • 1 x 200 pull with buoy 10 sec recovery
      • 4 x 50 as 25 drill / 25 free with 15 sec recovery.
    • Cool down: 100 free