Congratulations

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

• Eric Deming
• Julian Perez
• Juan Juncos
• Ivan Salcedo
• Mafe Tondolo
• Alfredo Solarte
• Gary Jonas
• David Berlant
• Jerome Bareth
• Steve Mills
• Dan Grieb
• Yara Idelfonso
• Joel Diaz

Swim Workout

Enclosed you will find the swim workout for today:

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 breath 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

Schedule for this week: 

• Monday
  • Swim / Aquatic Center / 5:30 am
• Tuesday
  • Bike Trainer Session / DTWN / 5 am
• Wednesday
  • Swim / Aquatic Center / 5:30 am
• Thursday
  • Long Run / DTWN / 5 am
• Friday
  • Swim / Aquatic Center / 5:30 am
• Saturday
  • Long Bike / UCF Research Parkway / 7 am
  • Duration: 3:30 hours
  • There will be a group riding out of the DTWN YMCA at 5:45 am towards UCF Research Parkway to meet the team. This group will be doing 4:30 hours
• Sunday
  • Tempo Run / DTWN  / 6 am