Wednesday Swim


Warm up: 3 x 125 as 100 Free / 25 Stroke with 15 sec recovery 

4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery

6 x 100 as 50 build / 50 easy pull with 15 sec recovery

50 easy
Main set

3 x 

———300 Free at 85%

3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI

100 easy——-
Kick set

100 easy kick with board

4 x 50 kick with board with 15 sec recovery

4 x 25 kick with board at 100%
Pull set:

8 x 150 pull as 50 85% / 50 at 75% / 50 at 85% with 20 seconds recovery
Cool down

100 stroke

Tuesday morning – Let’s Move!!! We need your help!


Hello team,

We need your help for tomorrow. Please arrive at 4:30 am EST. do not bring your bike, if you have spin shoes bring them… we are going to be using the spin room from 4:45 – 5:45 am and then running 30 min (if you could use the treadmills that have access to log into your wellness account better). Please make sure you sign up for my Wellness app cause we need as many moves as possible. There will be other staff members available.

Time: 4:30 am

Location: DTWNTWN YMCA Spin Room

Duration : 1 hour 45 min

Sport:  1 Spin Bike / 30 min run

Thanks

Hector L Torres

USAT Elite Coach, USAC Lv 2, USAS and USATF & MS 

Week of March 27 – April 2, 2017

Hello from Johanesberg, South Africa!fullsizeoutput_10c3

I hope you are all doing well and having a good start of your week! Enclosed you will find the breakdown for this week:

Tuesday Wednesday Thursday Friday Saturday Sunday

Time

5:00 AM

5:30 AM

5:00 AM

5:30 AM

7 AM

6 AM

Location: DTWN YMCA Aquatic Center DTWN YMCA Aquatic Center Kirlaney Station – Howie and the Hills DTWN YMCA
Duration:

2h

1h 30m

1h 30m

1h 30m

3h 30m

1h 50m

Sport: Bike / Run Swim Track Swim Bike / Run Run
Note: Bike Trainer and 20 min Run Led by Assistant Coach 1k repeats Led by Assistant Coach Race Specific Efforts Race Specific Efforts

The assistant coaches of the club will be present.

Weekend Update – Saturday and Sunday

Hello team,

Saturday

WE are going to have a change of plans for this weekend.  we are going to start riding tomorrow morning at 5 am out of the DTWN YMCA followed by a 4 mile run.  Please arrive at 4:45 am and have light for the ride. We will be riding for 3- 4 hours. Please have appropriate nutrition if you are going to ride with us.

If you will still like to go to Haines City, go ahead and do so. Please be careful with cars.

Sunday

We will be running out of the DTWN YMCA at 6 am on Sunday morning. 11- 13 miles.

Sorry for the change of the schedule.

Friday Swim

Hello team,

Enclosed you will find a swim workout if you don’t make it to Luckys Lake At 6:15am.

Challenge: Visualize knowing that you are swimming your best time.

Warm up: 500

Kick: 400 flutter or dolphin

Drill: 6 x 50 as 25 drill / 25 free with 10 sec recovery ( fist drill )

Swim: 4 x 75 – build with 15 sec RI

Swim: 4 x 75 – descending with 15 sec RI

Pull: 500

Swim: 12 x 50 on 1:00 – predict your time on even 50s

100 easy

Kick: 8 x 25 kick on :40 – predict your tiem on even 25s

Cool Down: 200

March Social Event – March 23, 2017

Join the CFL Tri Club for our monthly social. Leave your triathlon gear, running shoes, bike and swimsuit at home. It is going to be located at Dexters in Thorton Park at 5:30 pm.

Location: Thorton Park , 808 East Washington St. Orlando, FL

Time: 5:30 pm

RSVP at: https://www.facebook.com/events/1859545924265801/ 

March 21 – 25, 2017

Hello Team,

Enclosed you will find the schedule for this week.

  • Wednesday
    • Option 1 – Swim
      • Warm Up: 300 free / 3x 100 kick with board 10 sec RI/ 3 x 100 Pull with buoy with 15 sec recovery / 200 free / 200 kick / 200 pull
      • Main Set
        • 2 x
          • 4 x 50 Build with 1 min Interval
          • 2 x 50 Fast with 1 min Interval
          • 1 x 50 Easy with 1 min Interval
          • 3 x 50 Fast with 1 min Interval
          • 1 x 50 Easy with 1 min Interval
          • 4 x 50 Fast with 1 min Interval
      • Cool Down:
        • 100 Choice
    • Option 2 – Open Water Swim
      • Lucky’s Lake – 6:15 am
  • Thursday
    • Run – Speed Work
    • Location: Downtown YMCA
    • Time: 5 am
  • Friday
    • Open Water Swim
    • Lucky’s Lake Swim
    • Time: 6:15 am
  • Saturday
    • Haines City Bike Course
    • Location: Lake Ava Park
    • Time: 7:00 am
    • Duration: 3:30 bike followed by a 1 loop of the run course
  • Sunday
    • Haines City Run Course
    • Location: Lake Ava Park
    • Time: 7 am
    • Duration: 10 – 12 miles

 

Monday – Swim

Hello Team,

I hope you are all doing well. Congratulations to all of the participants on this weekends race.  As I am getting ready for South Africa, I have a 3 hour ride in the morning. Therefore, please do the following workout:

Warm up:
  • 2 x 200 Free
  • 4 x 25 Distance per stroke  with 15 sec RI  ( Work on maximizing the distance each arm can propel the body. Count the number of strokes per 25 yards)
Main Set A:
  • 2 x 300 MOD with 15 sec RI
  • 4 x 50 as 25 DR, 25 Build with 15 sec RI
  • 2 x 250 MOD with 15 sec RI
  • 4 x 50 as 25 DR, 25 Build with 15 sec RI
  • 2 x 200 @ Tempo Pace with 15 sec RI 200 Kick

Cool Down:

200 Choice

Pre Race Brick


Location: Luckys lake 

Time: 7:30 am

Description

  • 20 min swim (1 lap) – Focus on sighting and navigating every six stokes
  • 20 min – 5 min easy / 3 x  5 min as. 4 min at Endurance / Zone 2 with 1 min at race pace effort/ last five minute focus on a  high cadence and get ready for the run 
  • 20 min run – 5 min easy / 3 x 90 sec build ( build your pace to your race pace effort ) with 3:30 min easy jog/ 5 min cool down 

Succeed!