Location: DTWN YMCA
Coach(es): Michelle and Dan
Time: 5:00 am
Meet at the YMCA and then we will head to the track.
Please bring water and nutrition
Tag Archives: ymca
Wednesday – Run
Location: DTWN YMCA
Time: 5:00 am
Meet at the YMCA and then we will head to the track.
Please bring water and nutrition
Test Week – Yeah! (July 30 – August 5, 2018)
As your training progresses so does your fitness level. Therefore, testing your progress is important. I encourage you to take tomorrow off. But, if you are dying to do something, you can do the easy swim tomorrow listed below.
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Warm up 200 easy.
6×75 on 20 sec rest, (50 fast/25 easy.)
Main Set
3x
(3×100 on 1 min rest, 1×200 easy on 10 sec rest)
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3×100 kick on 20 sec rest.
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Warm down 200 easy.
Enclosed you will find the schedule of the week:
Monday– Recovery Swim (on your own)
Tuesday– Downtown YMCA / 5 am / Bike Test and Run
Wednesday – Downtown YMCA / 5 am / Run Test
Thursday – Brick Workout on the Track / 5 am
Friday – Swim Test (it will be posted)
Saturday – UCF Research parkway 6:15 am / Bike duration 3:00 hr
Sunday – Lee Vista /436 – 6:15 am/ Bike duration: 3 hour
Thank you to all of the assistant coaches and team members for a great workouts that we had this past weekend. Also, good luck to all of the athletes are racing in nationals this upcoming weekend.
Sunday – Bike / Run
Location: Downtown YMCA
Roll out time: 5:00 am (must have lights) Please arrive 15 min prior to start time.
Speeds: 21-24 mph
Duration: 2 hr bike 30 min run
We will be running at the track afterwards.
Saturday – Bike / Run Brick
Lake Louisa State Park
Arrive at 8.
Start time 8:30
Bring water, nutrition and electrolytes.
Duration: 2 hours
All levels welcome.
Weekend Schedule- July 14-15, 2018
Good morning team,
Saturday
Group A – Not racing
Many people are going to be racing this weekend at the Claremont sprint race. Therefore, we’re going to hold a group riding out of Killarney in Windermere station at 6 AM. The group will be riding for two hours. will be led by Michelle and James Nunn.
Group B – Racing
For those athletes were racing at the Claremont triathlon sprint race, please arrive at 5 AM at the race venue. Make sure you set everything up properly. After your race you have a two hour bike ride as zone two. Make sure you get it done. Do not be a “skinny fatty” and be lazy!
Sunday
Sunday is going to be a nice easy zone 2 run out of the downtown YMCA starting at 6 AM. You going to go for at least 10 miles. If you’re going for distance and not time.
Thursday – tempo run
Thursday – Tempo Run
5 am –
DTWN – YMCA
Tuesday – Bike / Run at the Track
Tomorrow morning we will be meeting at the track at Howard middle school at 5 am. Please bring enough hydration, nutrition, towels and your running shoes.
Saturday- Bike / Run
Saturday – Bike / Run
Group A: 5 am – Dtwn YMCA
Note: You must have lights to ride in the dark! Enough nutrition for three hours.
Group B: 6 am – Research Parkway
Duration: 3 hours / 30 min run.
Leaving on time. No exceptions.
Group A will meet at Group B at UCF research Parkway.
Monday – Swim
Purpose Speed, technique and aerobic Swimming with breath control.
Warm up:
2 x 400 with 20 sec RI
1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free
2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly
9 x 100 pull with buoy @ 1:30
3 Rounds
– 100 breather ever 3 strokes
– 100 breath every 5 strokes
– 100 breath every 7 strokes
Main Set:
8 x 75 @ 1:30
Odd: 25 Tarzan drill fast / 50 easy
Evens: 25 fast / 50 easy
4 x 25 kick streamline
8 x 75 @ 1:30
Odd: 25 Tarzan drill fast / 50 easy
Evens: 25 fast / 50 easy
200 Easy
Cool Down: 200 Choice
