Triathlon Training Schedule
(At Laurel Swim)

Mondays 6:30 - 7:15 PM  (Laurel/Swim) Ride - Cycle Aerobic If you don’t own a bike, this is for you.  We use indoor Reebok Cycles.  Sprint intervals, hill climbs, Raytek Laser measured progress, and Top Dog competition.  This is for people who want to compete, or lose weight. Start at the swim club.

Monday 7:18 - 8:00 PM  (Laurel/Swim) Run around the Laurel Mall Lake.  Your choice of one lap around (2.2 miles) or two laps around (3.1 miles).  Bring your running shoes to the cycle class and expect a very very quick transition to run. We have runners of all abilities and speeds.

Wednesday 6:00 - 7:00 PM  (Laurel/Swim) Run around the Laurel Mall Lake.  Your choice of one lap around (2.2 miles) or two laps around (3.1 miles).  Bring your running shoes to the swim club. This is also an easy run.

Wednesday 7:00 - 8:00 PM   (Laurel/Swim) Lap Swimming 
This is our version of a masters swim program - with lane assignments by speed.  Expect three groups, advanced - 200 intervals on a 2:40, ¼ mile intervals for time, and ladders.  Average and beginner swimmers will make up the largest groups.  We expect to help poor swimmers do better.

Friday 5:30 PM  - 6:30 PM  (Laurel/Swim) Outdoor Run
Your choice of one lap around (2.2 miles) or two laps around (3.1 miles).  Bring your running shoes to the swim club. This is also an easy run.  Ilene leads this one.

Friday 6:30 PM  - 7:30 PM  (Laurel/Swim) Lap Swimming
This is another master lap swimming class.  Expect some instruction, but it’s mostly another great chance to get some yardage.  Typical distance is under 1000 yards. Ilene leads this one.

Sundays 1:00 PM  (8510 Briarcroft Lane, Laurel Md.) Outdoor Bike Ride - Various Country Rides. Learn ride outdoors, fix flats, even field trips to the bike shop.  Rides vary from 20 - 30 miles on back roads and are focused on intermediate riders.  Mountain bikes are OK. 

Questions?  Contact David  301-367-5201 or  swingandhustle@aol.com <mailto:swingandhustle@aol.com>