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 

It’s race week!

Hell team,

I hope you are doing Well. The aquatic is going to be closed Wednesday and Friday. Our flight was delayed so will not be getting in on time. Please follow the prescribed workout and provide me with the intensity requested.

Warm up:

300 free / 400 kick / 500 pull

12 x 50 as: 25 drill/25 kick/ on 15 sec RI


Main set:

16 x 50 free fast as 4 on 15 sec RI / 4 on 30 sec RI / 4 on 45 sec RI / 4 on 1 min RI


Cool down
: 400 RI

Succeed!