Congratulations to Luis Ortiz and Jack Rosser for an amazing performance at Youth Nationals! I am so proud of you guys!
Enclosed you will find the schedule for this week:
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Time: |
– |
5:00 AM |
5:00 AM |
5:00 AM |
6:30 AM |
6:00 AM |
|
|
Location: |
On Your Own |
DTWN |
DTWN |
DTWN |
On Your Own |
Kilarney Staiton |
DTWN YMCA |
| Sport |
Swim |
Bike/Run |
Track |
Bike |
Swim |
Bike / RUN |
Run |
|
Duration: |
Swim |
2h |
1h 30m |
Track |
3:30H / 30 MIN RUN |
1h 30m – 2 hour |
Here is the swim for tomorrow:
Advanced please do as Prescribed.
Beginner: take off 200 meters of each rep of the main set.
Warm up:
300 to 500 freestyle, 200 to 400 kick, 200 freestyle (alternating drill 25/swim 25)
Main set:
900 steady swim, change who leads the lane each 75
One but no more than two-minute rest interval (RI)
600 steady consisting of 3 x 100 fist/100 swim
One but no more than two-minute RI
400 pull (paddles and buoy)
One but no more than two-minute RI
200 pull (buoy, no paddles)
One but no more than two-minute RI
Cool down:
Swim an easy 100 to 200 yards, choice of stroke
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