Wednesday – Swim

On your own, coach won’t be available. Please do the following workout:

Warm-up: 800 easy to moderate choice,

Main set: 4-5x 500 as: 1- 500 straight with 30 sec rest, 1- 5x 100 on 5 sec rest, all swim at race pace or HR#3 medium or at a somewhat hard to hard effort,

Cool-down: 800 continuous as: 50 drill/ 50 stroke/ 100 free.

Draft Lega Racing, please do the following workout:

Warm up – 10-15min easy spin on the bike with 3-4 x 15sec pickup efforts to stretch out the aerobic and anaerobic system. Then, 10min easy swim with 3-4 x 50m sprint efforts focusing on good form.

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Main Set

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3x

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Swim: 1st 400m straight, 2nd 400m broken to 2 x 200m, with 15sec recovery between sets, final 400m as 4 x 100m with 10sec recovery between sets from a dive start at 800m race pace effort Z5.

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Out of the pool and run around the side of the pool and onto your bike (on a trainer)

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Bike: 30sec all-out with shoes out.30sec putting shoes on, then 2min @ Z4 effort then sprint 15sec @ Z5/Z6 effort then 1:15min easy Z3. Repeat

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W/D 10min Easy spin and swim

SAturday Ride


Get ready to Ride

Hello Team,

Tomorrow we will have to groups.

  • Group A: 5:30 am
    • Duration: 3 -4 hours
    • Headed to Kirlarney Station
    • Must have lights and able to keep up with 20 – 22 mph.
  • Group B: 7:00 am
    • Kilarney Station
    • Headed to Howey and the Hills
    • Must bring appropriate nutrition.
  • Special Olympics – Lake Louisa State Park
    • 7 am – If you will like to cheer the special olympics squad you are welcome to attend as well.

Sunday – On your own!

New Ironman IN May 2020

We are proud to announce the Certified Piedmontese IRONMAN Tulsa will take place on May 31st, 2020!

TriClub members will receive the exclusive benefit of registering before general registration opens. Please make sure your TriClub members are affiliated with your club in order to receive the early entry email going out Friday, June 14th.

Members MUST be affiliated with your TriClub by Thursday, June 13th at 11:59pm ET to receive the early entry email. There is a new process on how to affiliate with your TriClub – Please see attached document to forward to your club.

CFL Tri Club – Weekly Update (June 11 – 16, 2019)

Congratulations to all of the athletes who raced this past weekend:

  • Ana Caminas
  • Jennifer Elliot
  • Illeana Villar
  • Laura Minns
  • Lori Campbell
  • Hardik Patel
  • If I missed anyone else, I am sorry!

Enclosed you will find the schedule for this weekend:

    Tuesday / 5:00 am / Bike and Run / DTWN YMCA
    Wednesday / 5:30 am / Swim / Aquatic Center
    Thursday / 5:00 am / Run (Track) / DTWN YMCA – We will meet out front by the doors.
    Friday – OFF (Aquatic Center is Closed)
    Saturday
    Group A: DTWN YMCA 5:30 am towards Clermont. Duration: 4 hours (Focus: Hills)
    Group B: Killarney Station: 7 am Duration: 3 hours (Focus HIlls)
    Sunday: On your own

Wednesday – Swim

Hello Team,

Enclosed you will find the swim workout for tomorrow:

I will not be there as I have an appointment at 7:30 am at the other side of town.

Please review below:

Warm up:

300 Yards focusing on Distance per Stroke

Drill Work:

  • 4 x 150 as
    • 25 Single Arm – Right
    • 25 Single Arm – Left
    • 100 Free with 20 sec recovery

Swim Set:

  • Round 1
    • 600 pull with paddles, buoy and with snorkel (if you have one)
    • 2 x 50 sprints with 1 min recovery
  • Round 2
    • 2 x 300 pull with paddles, buoy and snorkel ( if you have one) with 30 sec recovery
    • 2 x 50 sprints with 1 min recovery
  • Round 3
    • 6 x 100 Paddles only with 20 sec recovery
    • 2 x 50 sprints with 1 min recovery

Cool Down:

  • 100 easy

Congratulations!

Congratulations to all of the athletes who raced this weekend:

  • Laura Minns
  • David Berlant
  • Lori Campbell
  • Illeana Villar
  • Karen Bihlar
  • Roberto Amengual
  • Alfredo Solarte
  • Mafe Tondolo
  • Gustavo Navas
  • Jack Rosser
  • Wynne McFarlin
  • Pat Smith
  • Steve Dickson
  • Linda Freeman

Good job everyone!

Schedule for this week:

Monday – Aquatic Center / 5:30 am / Swim

Tuesday – Downtown YMCA / 5:00 am / Bike / Run

Wednesday – Aquatic Center / 5:30 am / Swim

Thursday – Downtown YMCA / 5:00 am / Run

Friday – Aquatic Center / 5:30 am / Swim

Saturday – Advanced Cycle (Lee Vista and 436) / 6:15 am

Sunday – On your own

Succeed!