Calendar – Swim Like A Pro

SLAP COVID-19 Training Update

**May 20 Update - We are slowly resuming SLAP group training sessions where it is allowed and where we are able to maintain social distancing while training. Our calendar below will continue to have group training options AND workouts that you can do on your own. Please respect the new rules and protocol in place for all of our safety! Thank you for your patience.

ALL organized SLAP training sessions are cancelled for the time being. We encourage everyone to continue to be healthy and active on their own. Stay tuned for updates via email and social media when training can resume.

In the meantime, we invite you to join the SLAP Tri/Swim Group on Facebook to stay connected with other #SLAPPERS!

Also, check out the new SLAP YouTube Channel where we are posting workout ideas that you can do on your own!

	May 2020
Mon	Tue	Wed	Thu	Fri	Sat	Sun
				1 CANCELLEDNTC Swim/Run Practice 🏊🏃‍♀️ CANCELLEDNTC Swim/Run Practice 🏊🏃‍♀️ May 1, 2020 6:00 am - 7:00 am National Training Center - Clermont, FL, 1935 Don Wickham Dr, Clermont, FL 34711, USA Morning swim practice for adult swimmers and triathletes. National Training Center pool - tell the front desk staff that you are there to train with SLAP. Practice runs from 6:00a - 7:00pm on Monday, Wednesday, & Friday mornings. Coaching fees are $60 per calendar month and are payable via cash or check or PayPal at the beginning of each month. All athletes are welcome to come TRY OUT THE SESSIONS free of charge for their first swim. Come meet the coaches and ask questions and see what's going on. We also encourage novice swimmers to take a private lesson before their first session. Friday's Only You will have the option to just swim the Hour or bring your SHOES for Swimrun Practice provided by the Coach. See more details •	2 CANCELLEDparkrun🏃 CANCELLEDparkrun🏃 May 2, 2020 7:30 am - 8:30 am Lake Hiawatha Preserve, 450 12th St, Clermont, FL 34711, http://www.parkrun.us/clermontwaterfront/ See more details CANCELLED*WGWW Shop 🚴‍♀️ Ride CANCELLED*WGWW Shop 🚴‍♀️ Ride May 2, 2020 8:00 am - 11:00 am Winter Garden Wheel Works, 101 W Plant St, Winter Garden, FL 34787, USA Rolling from Winter Garden Wheel Works Saturday ready to roll at 7:50a rolling at 8:00a SHARP! Distance: 40-60 miles give or take a few. Route updates will be posted to our Facebook page each week PACE GROUP EXPECTATIONS: Remember, YOU have control of your own pedals. We will warm up together at a steady 18. (Not blocking traffic) The “B” group will stay at a nice steady pace together. "A" - 22+ (know your way) There will be some segments that will get really fast. If you fall off the "B" group will be right behind you. "B" -18-20 (this is NO drop but please be sure you can hold this pace for this distance) PACELINE RULES TO REMEMBER https://www.roadbikerider.com/paceline-rules-to-remember-d1/ “Group” Ride Ride Lead: Patrick Werner Meet up: Winter Garden Wheel Works Roll out time: 8:00am Pace: 18 to 22 can hit up to 25 on the flats will regroup on bigger hills. Distance: Routes vary each week as follows: 1st Saturday WaWa / WaWa Extended (41 / 56 total miles) 2nd Saturday Yalaha Bakery (58 total miles) 3rd Saturday Groveland (50 total miles) 4th Saturday Mt. Dora (60 total miles) 5th Saturday Groveland Backwards (45 total miles) See more details CANCELLEDOpen Water 🏊‍♀️ @ WFP CANCELLED**Open Water 🏊‍♀️ @ WFP May 2, 2020 10:30 am - 12:00 pm Waterfront Park, 330 3rd St, Clermont, FL 34711, USA Be ready to swim at 10:30a Bring appropriate attire for the weather (wetsuit, sunscreen, etc) and hydration/nutrition. See more details • • •	3 CANCELLEDWPS Swim CANCELLEDWPS Swim May 3, 2020 2:00 pm - 3:00 pm Windermere Preparatory School, 6189 Winter Garden Vineland Rd, Windermere, FL 34786, USA MORE pool time for #SLAPPERS! (REMINDER: there is a SLAP YOUTH swim session going on at the same time) Use this hour to work on technique/drills. Get some extra yardage in the water. Whatever the reason, it's always more fun to swim with friends! See more details •
4 CANCELLEDNTC Swim Practice 🏊 CANCELLEDNTC Swim Practice 🏊 May 4, 2020 6:00 am - 7:00 am National Training Center - Clermont, FL, 1935 Don Wickham Dr, Clermont, FL 34711, USA Morning swim practice for adult swimmers and triathletes. National Training Center pool - tell the front desk staff that you are there to train with SLAP. Practice runs from 6:00a - 7:00pm on Monday and Wednesday mornings. Coaching fees are $60 per calendar month and are payable via cash or check or PayPal at the beginning of each month. All athletes are welcome to come TRY OUT THE SESSIONS free of charge for their first swim. Come meet the coaches and ask questions and see what's going on. We also encourage novice swimmers to take a private lesson before their first session. See more details •	5 CANCELLEDWPS 🏊‍♀️ Swim Practice CANCELLEDWPS 🏊‍♀️ Swim Practice May 5, 2020 5:45 am - 6:45 am Windermere Preparatory School, 6189 Winter Garden Vineland Rd, Windermere, FL 34786, USA Morning swim practice for adult swimmers and triathletes. Windermere Prep School pool - once you enter through the main gate, take your immediate right turn and follow the parking lot all the way back until you can see the pool. Practice runs from 5:45a to 6:45a on Tuesday and Thursday mornings. Coaching fees are $60 per calendar month and are payable via cash or check or PayPal at the beginning of each month. All athletes are welcome to come TRY OUT THE SESSIONS free of charge for their first swim. Come meet the coaches and ask questions and see what's going on. We also encourage novice swimmers to take a private lesson before their first lesson. See more details CANCELLEDLLSP Bike/Run Session CANCELLEDLLSP Bike/Run Session May 5, 2020 8:00 am - 10:30 am Lake Louisa State Park, 7305 US-27, Clermont, FL 34714, USA Gates open at 8:00a. Head straight to park at the main lake parking lot. We start riding at 8:20a. Workout will be provided by Coach on site. 2-2.5 hours in length. Sometimes just biking, sometimes it will be a Brick session with run off the bike, bring shoes See more details CANCELLEDNTC Swim Practice 🏊 CANCELLEDNTC Swim Practice 🏊 May 5, 2020 12:00 pm - 1:00 pm National Training Center - Clermont, FL, 1935 Don Wickham Dr, Clermont, FL 34711, USA Lunch-time swim practice for adult swimmers and triathletes. National Training Center pool - tell the front desk staff that you are there to train with SLAP & show your "Paid in Full" membership image on your phone. Practice runs for 1 hour. Coaching fees are $60 per calendar month and are payable via cash or check or PayPal at the beginning of each month. All athletes are welcome to come TRY OUT THE SESSIONS free of charge for their first swim. Come meet the coaches and ask questions and see what's going on. We also encourage novice swimmers to take a private lesson before their first session. See more details CANCELLEDCelebration Swim 🏊 Practice CANCELLEDCelebration Swim 🏊 Practice May 5, 2020 6:30 pm - 7:30 pm AdventHealth Wellness Center & Spa Celebration, 400 Celebration Pl, Celebration, FL 34747, USA https://swim-like-a-pro.com/swim-practice/ Evening swim practice for adult swimmers and triathletes. At the AdventHealth Wellness Center and Spa pool, no gym membership is required - Located inside the AdventHealth Celebration Hospital (follow signs or ask for directions). Sign in on the SLAP page in the binder on the front desk. Practice runs from 6:30p to 7:30p on Tuesday and Thursday evenings. Coaching fees are $60 per calendar month (or $10 per single swim for visitors and drop-ins) and are payable via cash or check or PayPal at the beginning of each month. All athletes are welcome to come TRY OUT THE SESSIONS free of charge for their first swim. Come meet the coaches and ask questions and see what's going on. We also encourage novice swimmers to take a private lesson before their first session. See more details CANCELLEDNTC Swim Practice 🏊 CANCELLED**NTC Swim Practice 🏊 May 5, 2020 7:00 pm - 8:00 pm Evening swim practice for adult swimmers and triathletes. National Training Center pool - tell the front desk staff that you are there to train with SLAP & show your "Paid in Full" membership image on your phone. Practice runs for 1 hour. Coaching fees are $60 per calendar month and are payable via cash or check or PayPal at the beginning of each month. All athletes are welcome to come TRY OUT THE SESSIONS free of charge for their first swim. Come meet the coaches and ask questions and see what's going on. We also encourage novice swimmers to take a private lesson before their first session. See more details • • • • •	6 CANCELLEDNTC Swim Practice 🏊💪 CANCELLEDNTC Swim Practice 🏊💪 May 6, 2020 6:00 am - 7:00 am National Training Center - Clermont, FL, 1935 Don Wickham Dr, Clermont, FL 34711, USA Morning swim practice for adult swimmers and triathletes. National Training Center pool - tell the front desk staff that you are there to train with SLAP. Practice runs from 6:00a - 7:00pm on Monday and Wednesday mornings. Coaching fees are $60 per calendar month and are payable via cash or check or PayPal at the beginning of each month. All athletes are welcome to come TRY OUT THE SESSIONS free of charge for their first swim. Come meet the coaches and ask questions and see what's going on. We also encourage novice swimmers to take a 1 hour private session before their first lesson ($65). See more details CANCELLEDPost Swim Group Run CANCELLEDPost Swim Group Run May 6, 2020 7:15 am - 8:15 am National Training Center - Clermont, FL, 1935 Don Wickham Dr, Clermont, FL 34711, USA Run will Start at 715a -meet in the NTC Parking lot -run will take place on the bike path or Skyridge hill -workout given by Coach Sara or Coach Misty on site -Dynamic Stretches post run. See more details CANCELLED Splash & Dash #3 CANCELLED Splash & Dash #3 May 6, 2020 6:00 pm - 8:00 pm Waterfront Park, 330 3rd St, Clermont, FL 34711, USA Splash & Dash Event & Clinic Schedule: 5:30-6:20pm – Registration, check-in, set-up your gear 6:20-6:30pm – welcome remarks, instructions, Q & A 6:30pm – Youth waves start the short course (200 meter swim & 2-loop, 2k run on the trail) 6:40pm – Adult waves start the long course (400 meter swim course, complete it 1-4 times & a 2-loop, 5k run on the trail) 3 certified lifeguards on the swim course plus additional volunteers entire run on a non-motorized paved path water station at the start/end of each loop cookies & fruit for all participants & volunteers 7:30pm – educational seminar of various topics & guest speakers (USAT Certified Coaches, local elite athletes, nutritionists, etc). Will be held a the main pavilion where registration occurred. See more details CANCELLED*WGWW Shop Ride CANCELLED*WGWW Shop Ride May 6, 2020 6:00 pm - 7:30 pm Winter Garden Wheel Works, 101 W Plant St, Winter Garden, FL 34787, USA Wednesday evening at 6:00PM. We will ride the trail either from Wheel Works to Waterfront Park and back, or from Wheel Works to Apopka Station and back. So we’ll switch it up every so often. Both routes are about 14 miles each way, so about 28ish miles total. And we would have an A group (no waiting for dropped riders) and a B group (no drop). Dropped rides could just catch us on the way back. See more details CANCELLED*Dash Sports 3 mile run CANCELLED***Dash Sports 3 mile run May 6, 2020 6:30 pm - 7:30 pm Dash Sports, 741 W Montrose St, Clermont, FL 34711, USA 3 mile easy run/walk. leave from the front of Dash Sports on Montrose Street. different route each week. See more details • • • • •	7 CANCELLEDWPS 🏊‍♀️ Swim Practice CANCELLEDWPS 🏊‍♀️ Swim Practice May 7, 2020 5:45 am - 6:45 am Windermere Preparatory School, 6189 Winter Garden Vineland Rd, Windermere, FL 34786, USA Morning swim practice for adult swimmers and triathletes. Windermere Prep School pool - once you enter through the main gate, take your immediate right turn and follow the parking lot all the way back until you can see the pool. Practice runs from 5:45a to 6:45a on Tuesday and Thursday mornings. Coaching fees are $60 per calendar month and are payable via cash or check or PayPal at the beginning of each month. All athletes are welcome to come TRY OUT THE SESSIONS free of charge for their first swim. Come meet the coaches and ask questions and see what's going on. We also encourage novice swimmers to take a private lesson before their first lesson. See more details CANCELLEDDash Sports Run CANCELLEDDash Sports Run May 7, 2020 6:00 am - 7:15 am Dash Sports, 741 W Montrose St, Clermont, FL 34711, USA Every Thursday 5a 45 minute run/walk from the store on Montrose Followed by 30 minutes of yoga (bring a towel) All levels welcome See more details CANCELLEDNTC Swim Practice 🏊 CANCELLEDNTC Swim Practice 🏊 May 7, 2020 12:00 pm - 1:00 pm National Training Center - Clermont, FL, 1935 Don Wickham Dr, Clermont, FL 34711, USA Lunch-time swim practice for adult swimmers and triathletes. National Training Center pool - tell the front desk staff that you are there to train with SLAP & show your "Paid in Full" membership image on your phone. Practice runs for 1 hour. Coaching fees are $60 per calendar month and are payable via cash or check or PayPal at the beginning of each month. All athletes are welcome to come TRY OUT THE SESSIONS free of charge for their first swim. Come meet the coaches and ask questions and see what's going on. We also encourage novice swimmers to take a private lesson before their first session. See more details CANCELLEDCelebration Swim 🏊 Practice CANCELLEDCelebration Swim 🏊 Practice May 7, 2020 6:30 pm - 7:30 pm AdventHealth Wellness Center & Spa Celebration, 400 Celebration Pl, Celebration, FL 34747, USA https://swim-like-a-pro.com/swim-practice/ Evening swim practice for adult swimmers and triathletes. At the AdventHealth Wellness Center and Spa pool, no gym membership is required - Located inside the AdventHealth Celebration Hospital (follow signs or ask for directions). Sign in on the SLAP page in the binder on the front desk. Practice runs from 6:30p to 7:30p on Tuesday and Thursday evenings. Coaching fees are $60 per calendar month (or $10 per single swim for visitors and drop-ins) and are payable via cash or check or PayPal at the beginning of each month. All athletes are welcome to come TRY OUT THE SESSIONS free of charge for their first swim. Come meet the coaches and ask questions and see what's going on. We also encourage novice swimmers to take a private lesson before their first session. See more details CANCELLEDNTC Swim Practice 🏊 CANCELLED**NTC Swim Practice 🏊 May 7, 2020 7:00 pm - 8:00 pm Evening swim practice for adult swimmers and triathletes. National Training Center pool - tell the front desk staff that you are there to train with SLAP & show your "Paid in Full" membership image on your phone. Practice runs for 1 hour. Coaching fees are $60 per calendar month and are payable via cash or check or PayPal at the beginning of each month. All athletes are welcome to come TRY OUT THE SESSIONS free of charge for their first swim. Come meet the coaches and ask questions and see what's going on. We also encourage novice swimmers to take a private lesson before their first session. See more details • • • • •	8 CANCELLEDNTC Swim/Run Practice 🏊🏃‍♀️ CANCELLEDNTC Swim/Run Practice 🏊🏃‍♀️ May 8, 2020 6:00 am - 7:00 am National Training Center - Clermont, FL, 1935 Don Wickham Dr, Clermont, FL 34711, USA Morning swim practice for adult swimmers and triathletes. National Training Center pool - tell the front desk staff that you are there to train with SLAP. Practice runs from 6:00a - 7:00pm on Monday, Wednesday, & Friday mornings. Coaching fees are $60 per calendar month and are payable via cash or check or PayPal at the beginning of each month. All athletes are welcome to come TRY OUT THE SESSIONS free of charge for their first swim. Come meet the coaches and ask questions and see what's going on. We also encourage novice swimmers to take a private lesson before their first session. Friday's Only You will have the option to just swim the Hour or bring your SHOES for Swimrun Practice provided by the Coach. See more details •	9 CANCELLEDparkrun🏃 CANCELLEDparkrun🏃 May 9, 2020 7:30 am - 8:30 am Lake Hiawatha Preserve, 450 12th St, Clermont, FL 34711, http://www.parkrun.us/clermontwaterfront/ See more details CANCELLED*WGWW Shop 🚴‍♀️ Ride CANCELLED*WGWW Shop 🚴‍♀️ Ride May 9, 2020 8:00 am - 11:00 am Winter Garden Wheel Works, 101 W Plant St, Winter Garden, FL 34787, USA Rolling from Winter Garden Wheel Works Saturday ready to roll at 7:50a rolling at 8:00a SHARP! Distance: 40-60 miles give or take a few. Route updates will be posted to our Facebook page each week PACE GROUP EXPECTATIONS: Remember, YOU have control of your own pedals. We will warm up together at a steady 18. (Not blocking traffic) The “B” group will stay at a nice steady pace together. "A" - 22+ (know your way) There will be some segments that will get really fast. If you fall off the "B" group will be right behind you. "B" -18-20 (this is NO drop but please be sure you can hold this pace for this distance) PACELINE RULES TO REMEMBER https://www.roadbikerider.com/paceline-rules-to-remember-d1/ “Group” Ride Ride Lead: Patrick Werner Meet up: Winter Garden Wheel Works Roll out time: 8:00am Pace: 18 to 22 can hit up to 25 on the flats will regroup on bigger hills. Distance: Routes vary each week as follows: 1st Saturday WaWa / WaWa Extended (41 / 56 total miles) 2nd Saturday Yalaha Bakery (58 total miles) 3rd Saturday Groveland (50 total miles) 4th Saturday Mt. Dora (60 total miles) 5th Saturday Groveland Backwards (45 total miles) See more details CANCELLEDOpen Water 🏊‍♀️ @ WFP CANCELLED**Open Water 🏊‍♀️ @ WFP May 9, 2020 10:30 am - 12:00 pm Waterfront Park, 330 3rd St, Clermont, FL 34711, USA Be ready to swim at 10:30a Bring appropriate attire for the weather (wetsuit, sunscreen, etc) and hydration/nutrition. See more details • • •	10 CANCELLEDWPS Swim CANCELLEDWPS Swim May 10, 2020 2:00 pm - 3:00 pm Windermere Preparatory School, 6189 Winter Garden Vineland Rd, Windermere, FL 34786, USA MORE pool time for #SLAPPERS! (REMINDER: there is a SLAP YOUTH swim session going on at the same time) Use this hour to work on technique/drills. Get some extra yardage in the water. Whatever the reason, it's always more fun to swim with friends! See more details •
11	12 LLSP Bike/Run Session LLSP Bike/Run Session May 12, 2020 Lake Louisa State Park, 7305 US-27, Clermont, FL 34714, USA PRACTICE SOCIAL DISTANCING GUIDELINES DON'T SWIM, BIKE OR RUN IN LARGE GROUPS KEEP GROUPS TO UNDER 10 PEOPLE DON'T SHARE NUTRITION, BE CAUTIOUS OF SPITTING/SNOTTING AROUND OTHERS. See more details •	13 Open Water Swim Workout Open Water Swim Workout May 13, 2020 PRACTICE SOCIAL DISTANCING GUIDELINES DON'T SWIM, BIKE OR RUN IN LARGE GROUPS KEEP GROUPS TO UNDER 10 PEOPLEDON'T SHARE NUTRITION, BE CAUTIOUS OF SPITTING/SNOTTING AROUND OTHERS. If swimming at Waterfront Park, use the poles/loops as your distance. If swimming on your own, use the distances provided. Warm Up: 1/2 or 1 loop (200-400 yards) easy/choice Main Set: 4 x 6 poles (100 yards) build to fast, with :20 rest 1 loop (400 yards) as 60 strokes strong, 30 strokes easy, repeat 4 x 6 poles (100 yards) best effort with :30 rest 1 loop (400 yards) as 60 strokes strong, 30 strokes easy, repeat Cool Down: 1/2 loop (200 yards) easy/choice See more details •	14 Disney IMFL Workout Disney IMFL Workout May 14, 2020 8:00 am - 11:30 am Publix Super Market at Hamlin Cove, 5400 Hamlin Groves Trail, Winter Garden, FL 34787, USA PRACTICE SOCIAL DISTANCING GUIDELINES DON'T SWIM, BIKE OR RUN IN LARGE GROUPS KEEP GROUPS TO UNDER 10 PEOPLE DON'T SHARE NUTRITION, BE CAUTIOUS OF SPITTING/SNOTTING AROUND OTHERS. **This is a ride geared to people doing an Ironman at the end of the season. You do not HAVE to be doing an Ironman, but that's the focus of the workout below: Ride Start: 8am from the Publix on Hamlin Groves Trail in Winter Garden. Warm Up: 20 min warm up spin. 5 x 2 min build to fast, 2 min easy spin between each. Main Set (repeat 5 times!): 3 miles easy/comfortable 2 miles strong/endurance effort 1 mile HARD MAX RACE effort! Cool Down ~20 min easy spin. See more details •	15 Open Water Swim Workout Open Water Swim Workout May 15, 2020 PRACTICE SOCIAL DISTANCING GUIDELINES DON'T SWIM, BIKE OR RUN IN LARGE GROUPS KEEP GROUPS TO UNDER 10 PEOPLE DON'T SHARE NUTRITION, BE CAUTIOUS OF SPITTING/SNOTTING AROUND OTHERS. If swimming at Waterfront Park, use the poles/loops as your distance. If swimming on your own, use the distances provided. Warm up: 1 loop (400 yards) easy. Speed Set (repeat 8 times for one full loop): 2 poles (50 yards) FAST, 1 pole (25 yards) easy, rest :15 seconds. Main Set (2-3 times): 200 (1/2 a loop) strong effort, rest :30. 400 (1 loop) steady/endurance, rest :30 Cool Down: 1/2 loop (200 yards) easy with non-freestyle See more details •	16 SLAP Virtual Sprint Triathlon SLAP Virtual Sprint Triathlon May 16, 2020 - May 17, 2020 PRACTICE SOCIAL DISTANCING GUIDELINES DON'T SWIM, BIKE OR RUN IN LARGE GROUPS KEEP GROUPS TO UNDER 10 PEOPLE DON'T SHARE NUTRITION, BE CAUTIOUS OF SPITTING/SNOTTING AROUND OTHERS. More Info and Make $10 Donation here: http://slaptriteam.com/ Adult Distance: Swim - 400 yards (1 loop of the poles) Bike - 8 miles Run - 3.1 miles Youth Distance: Swim - 200 yards (1/2 loop of the poles) Bike - 3 miles Run - 1 mile See more details •	17 SLAP Virtual Sprint Triathlon SLAP Virtual Sprint Triathlon May 16, 2020 - May 17, 2020 PRACTICE SOCIAL DISTANCING GUIDELINES DON'T SWIM, BIKE OR RUN IN LARGE GROUPS KEEP GROUPS TO UNDER 10 PEOPLE DON'T SHARE NUTRITION, BE CAUTIOUS OF SPITTING/SNOTTING AROUND OTHERS. More Info and Make $10 Donation here: http://slaptriteam.com/ Adult Distance: Swim - 400 yards (1 loop of the poles) Bike - 8 miles Run - 3.1 miles Youth Distance: Swim - 200 yards (1/2 loop of the poles) Bike - 3 miles Run - 1 mile See more details •
18	19 LLSP Bike Session LLSP Bike Session May 19, 2020 Lake Louisa State Park, 7305 US-27, Clermont, FL 34714, USA Gates open at 8:00a for AM riders. Head straight to park at the main lake parking lot. PM Riders, park closes at dusk. Follow ALL Park Rules, some reminders below. Do not ride past the dumpsters when approaching the campground area. Do not ride the road where the cabins are. *Remember to respect social distancing Warm-up: 10-20 min warm up spin 4 x [2 min build, 2 min easy] Main Set: 15 min @ 80%, 5 min recovery spin 10 min @ 90%, 3 min recovery spin 5 min @ 110%, 7 min recovery spin 10 min @ 90%, 3 min recovery spin 5 min @ 110%, 2 min recovery spin Cool Down: 10-20 min cool down spin See more details •	20 Pool Workout Pool Workout May 20, 2020 If your gym is open, modify this workout to fit the time allotted. Warm Up:300 Choice. 200 Pull. 100 Kick. Main Set #1: 3 x 400 w/:30 rest (#1 Pull, Build each 100, #2 Fins (100 swim/100 kick), #3 Swim, Build each 100). Drill Set: 3-9 x 50 Swim w/:10 rest (2 drill, 1 build). Main Set #2: 2-4 x 200 w/:20 rest (100 non-free, 100 free). Cool Down: 100-200 easy swim See more details Ride of Silence Ride of Silence May 20, 2020 7:00 pm - 8:00 pm The Ride of Silence is an annual memorial ride for all those who have been hit and/or killed while riding their bike. We will NOT be having a large group ride this year. Instead, we ask you to join us at 7p for a short, silent ride around your neighborhood with family and friends. See more details • •	21 Disney IMFL Workout Disney IMFL Workout May 21, 2020 8:00 am - 11:30 am Publix Super Market at Hamlin Cove, 5400 Hamlin Groves Trail, Winter Garden, FL 34787, USA PRACTICE SOCIAL DISTANCING GUIDELINES DON'T SWIM, BIKE OR RUN IN LARGE GROUPS KEEP GROUPS TO UNDER 10 PEOPLE DON'T SHARE NUTRITION, BE CAUTIOUS OF SPITTING/SNOTTING AROUND OTHERS. **This is a ride geared to people doing an Ironman at the end of the season. You do not HAVE to be doing an Ironman, but that's the focus of the workout below: Ride Start: 8am from the Publix on Hamlin Groves Trail in Winter Garden. Warm Up: 20 min warm up spin. 5 x 2 min build to fast, 2 min easy spin between each. Main Set: 10 miles strong effort, 1 mile easy/recovery. 8 miles strong effort, 1 mile easy/recovery. 6 miles strong effort, 1 mile easy/recovery. 4 miles strong effort, 1 mile easy/recovery. 2 miles strong effort, 1 mile easy/recovery. Cool Down ~20 min easy spin. RUN OFF THE BIKE: 2 miles...but second mile MUST be faster than the first mile! See more details •	22 Open Water Swim Workout Open Water Swim Workout May 22, 2020 bring your swim equipment! Warm Up: 2 loops (800 yards) easy swim with fins Main Set (use paddles and/or pull buoy): 8 x 200 w/:20 rest Swim the first 4 poles (50 yards) FAST and then swim the remainder easy. Cool Down: 1/2 loop (200 yards) easy with no equipment. See more details •	23 SLAP Virtual Double Sprint SLAP Virtual Double Sprint May 23, 2020 - May 24, 2020 PRACTICE SOCIAL DISTANCING GUIDELINES DON'T SWIM, BIKE OR RUN IN LARGE GROUPS KEEP GROUPS TO UNDER 10 PEOPLE DON'T SHARE NUTRITION, BE CAUTIOUS OF SPITTING/SNOTTING AROUND OTHERS. More Info and Make $15 Raffle/Donation here: http://slaptriteam.com/ Adult Distance: Swim - 400 yards (1 loop of the poles) Bike - 8 miles Run - 2 miles Swim - 400 yards Bike - 8 miles Run - 2 miles Youth Distance: Swim - 100 yards (to pole 3 & back) Bike - 2 miles Run - .5 mile Swim - 100 yards Bike - 2 miles Run - .5 mile See more details •	24 SLAP Virtual Double Sprint SLAP Virtual Double Sprint May 23, 2020 - May 24, 2020 PRACTICE SOCIAL DISTANCING GUIDELINES DON'T SWIM, BIKE OR RUN IN LARGE GROUPS KEEP GROUPS TO UNDER 10 PEOPLE DON'T SHARE NUTRITION, BE CAUTIOUS OF SPITTING/SNOTTING AROUND OTHERS. More Info and Make $15 Raffle/Donation here: http://slaptriteam.com/ Adult Distance: Swim - 400 yards (1 loop of the poles) Bike - 8 miles Run - 2 miles Swim - 400 yards Bike - 8 miles Run - 2 miles Youth Distance: Swim - 100 yards (to pole 3 & back) Bike - 2 miles Run - .5 mile Swim - 100 yards Bike - 2 miles Run - .5 mile See more details •
25	26 LLSP Bike Session LLSP Bike Session May 26, 2020 Lake Louisa State Park, 7305 US-27, Clermont, FL 34714, USA Gates open at 8:00a for AM riders. Head straight to park at the main lake parking lot. PM Riders, park closes at dusk. Follow ALL Park Rules, some reminders below. Do not ride past the dumpsters when approaching the campground area. Do not ride the road where the cabins are. *Remember to respect social distancing Warm-up: 20 min social spin 4x[2 min build, 2 min recovery spin] Main Set: 20 min build from 50% to 80% 6 min recovery spin 3x[5 min @ 100%, 3 min recovery spin] if not rushed for time 10 min build from 80% to 90% Cool Down: 20 min social spin Dynamic stretches post ride See more details •	27	28	29 Open Water Swim Workout Open Water Swim Workout May 29, 2020 PRACTICE SOCIAL DISTANCING GUIDELINES DON'T SWIM, BIKE OR RUN IN LARGE GROUPS KEEP GROUPS TO UNDER 10 PEOPLE DON'T SHARE NUTRITION, BE CAUTIOUS OF SPITTING/SNOTTING AROUND OTHERS. If swimming at Waterfront Park, use the poles/loops as your distance. If swimming on your own, use the distances provided. Warm up: 1 loop (400 yards) easy. Speed Set (repeat 8 times for one full loop): 2 poles (50 yards) FAST, 1 pole (25 yards) easy, rest :15 seconds. Main Set (2-3 times): 200 (1/2 a loop) strong effort, rest :30. 400 (1 loop) steady/endurance, rest :30 Cool Down: 1/2 loop (200 yards) easy with non-freestyle See more details •	30 SLAP Virtual Olympic Triathlon SLAP Virtual Olympic Triathlon May 30, 2020 - May 31, 2020 PRACTICE SOCIAL DISTANCING GUIDELINES DON'T SWIM, BIKE OR RUN IN LARGE GROUPS KEEP GROUPS TO UNDER 10 PEOPLE DON'T SHARE NUTRITION, BE CAUTIOUS OF SPITTING/SNOTTING AROUND OTHERS. More Info and Make $20 Raffle/Donation here: http://slaptriteam.com/ Adult Distance: Swim - 1500 yards (4 loop of the poles) Bike - 25 miles Run - 6.2 miles Youth Distance: Swim - 400 yards (1 loop of poles) Bike - 8 miles Run - 3.1 miles *Depending on ability, split this up instead of all at once. See more details •	31 SLAP Virtual Olympic Triathlon SLAP Virtual Olympic Triathlon May 30, 2020 - May 31, 2020 PRACTICE SOCIAL DISTANCING GUIDELINES DON'T SWIM, BIKE OR RUN IN LARGE GROUPS KEEP GROUPS TO UNDER 10 PEOPLE DON'T SHARE NUTRITION, BE CAUTIOUS OF SPITTING/SNOTTING AROUND OTHERS. More Info and Make $20 Raffle/Donation here: http://slaptriteam.com/ Adult Distance: Swim - 1500 yards (4 loop of the poles) Bike - 25 miles Run - 6.2 miles Youth Distance: Swim - 400 yards (1 loop of poles) Bike - 8 miles Run - 3.1 miles *Depending on ability, split this up instead of all at once. See more details •

*All sessions that start with an *asterix* are FREE local events and open to non-SLAPPERS. We like to include and publicize other popular training sessions on this calendar...please contact us if you know of something that should be included!

SLAP COVID-19 Training Update

May 2020

Splash & Dash Event & Clinic Schedule: