Friday
Swim Aquatic Center
5:30 am
Workout posted below:
Warm up
- 300 easy.
- 8×50, 2 each stroke on 20 sec rest.
- 4×125 on 30 sec rest.
Main Set
6 x 300 on 45 sec rest.
- 2 straight
- 2 broken at 150 for 20 sec,
- 2 broken at the 100 for 10 sec.
Cool down: 200
Saturday -Lake Minneola, Clermont
Meeting Time: 5:45 am
Ride out: 6:00 am
Bike – 2:30 hours
Run after bike: 3 miles
Sunday
Long Run – on your own
8-10 miles
Long Run Pace. The Last four miles at tempo pace
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