Congratulations to all of the athletes who raced this past weekend.
Cheer squad waiting for Bike-In
Bill Freyer on the run
Waiting for my athletes to finish.
Juan Gutierrez and Vanessa Bello
Luis Ortiz Jr
Greg Veilla, Bill Freyer and Doug Brown
Athletes that I didn’t get pictures of: Anna Emery, Scott Lawson and Quincy Collins.
I am very proud of your accomplishments.
Enclosed you will find the schedule of this week:
||Lee Vista and 436
||Run – Track
||180 – 240 min
||90 – 150 min
Still at the airport in MCO. They are redoing the trams and we are stuck.
Please do the following swim:
Start strong, finish strong, saying to yourself, “I am doing what it takes.”
Warm up: 500 Free
Kick/Swim: 500 alternating 50s of flutter/free – you can use fins
Swim: 8 x 100 Free on 1:30 . If 1:30 is to fast and doesn’t give you at least ten seconds recovery recovery. Please choose a send off interval with at least 10 – 15 sec recovery
3 x 500 on 7 min or ten
– Swim – Alternating 25s of Free/Choic
– Pull – breathing sequence: by 25 every 3, 5, 7, 9…
– Swim – all free
Kick: 4 x 25 w/ fins on 30
Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15
Swim 8 x 25 choice on :30
Cool Down: 200
Club happy hour Thursday, October 13
KASA Restaurant & Bar downtown Orlando . Open to all – new, old and those thinking about joining the club. Hope to see you there!
You can park your car (if you coming by car) in the parking deck above Kasa and they will validate parking inside the restaurant for 90 minutes.
183 S Orange Ave, Orlando, FL 32801
I hope you are all doing well. Please be safe ! I know the Hurricane is about to hit you all and please be careful !!!
Don’t go on a bike ride or go running outside!!
Good morning team ,
We are having our happy hour tonight at 5:30 pm at Carmel restaurant in Winter Park!
140 N Orlando Ave
Winter Park, FL 32789
We are going to be celebrating a few things, our athletes recent accomplishments and saying goodbye to Leslie Wolcott. Leslie will be moving on Monday up to North Carolina.
Come and say goodbye and have a drink. The club will order appetizers.
Look forward on seeing you there.
Here is the swim workout for Monday morning:
Warm up: 500 Free Bilateral breathing
- 400 Broken Descending on each 100 (Rest :10 after 100)
- 5 x 50 Free on 1 min
- 5 x 50 back on 55 sec you can use fins
- 5 x 50 Free on 50 sec
- 5 x 50 free on 45 sec
- Pull Set
- 12 x 50 Pull: free with paddles and tube Breath every 6 strokes on 50 sec
- 500 as (Free Get time for total 500 swim. rest 10 sec after each distance.)
- 12 x 50 kick: all on 1 min #1 – 3 fly #4 – 6 back #7 – 9 breast #10 – 12 free
Cool down: 100Free
- Tip: Endurance Conditioning in all strokes, pacing in distance freestyle.
I hope you all had a good weekend.
New CFL Tri Club T-Shirts have arrived!
I am very excited to announced that the new CFL Tri Club shirts have arrived. I upgraded the shirts. Therefore, they will only be $5 dollars per shirt. We also got one of our sponsors to offset the cost. Thank you Quantumcare.
||436 / Lee Vista
||Bike Trainer / Run
||Run / Track
||Bike / Run
||4:30 hour / 30 min
||8 – 10 miles
Have you seen the weather for tomorrow? It’s going to be raining!!!!
Therefore, we’re going to be hosting a bike trainer session out of my office at 5 AM for two hours followed by a 40 minute run. If you would like to attend, the first 12 people to text me will have a spot. Two spots are gone already.
Due to the bad weather coming in tonight and tomorrow; we are changing our run practice to a Bike/trainer session at 5 am at the Downtown YMCA .
I will see you in the morning.