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

 

Labor Day Week – September 1 – 7, 2014

Good morning team – Happy Labor Day I hope you all had a good weekend. I apologize for the delayed email. As the aquatic center is going to be closed due to Labor Day, we are doing a few changes on the schedule this week. Monday – Optional Day Off or Swim DTWN at 5 am followed by a bike. Tuesday – Bike Trainer / Run – Downtown YMCA at 5:00  Wednesday – Swim – Aquatic Center at 5:30 am Thursday – Run – Downtown YMCA at 5:00 am Friday – Swim – Aquatic center at 5:30 am   – Bike – Advanced Cycle – 7:30 am – Recovery Ride Saturday – Bike / Run – UCF Research Parkway – 7:00 am Sunday – Run – Downtown YMCA at 6:00 am Keep up the good work and I’ll see you in a few.