Monday – Swim Workout

Hello Team,

Here is the swim workout for Monday morning:

Warm up: 500 Free Bilateral breathing

Main Set:

• 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.)
  • 200
  • 150
  • 100
  • 50
• 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.

Week of September 12 – 18, 2016

Hello Team,

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.

Weekly schedule:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	5:30 AM	6:00 AM	5:30 AM
Location:	Aquatic Center	Downtown YMCA	Aquatic Center	Downtown YMCA	Aquatic Center	436 /  Lee Vista	DTWN YMCA
Sport:	Swim	Bike Trainer / Run	Swim	Run / Track	Swim	Bike / Run	Run
Duration:	1:45 hr	2h	1:45 hr	1:15 hr	1:45 hr	4:30 hour  / 30 min	8 – 10 miles

Saturday Morning Bike ride

Hello team, 

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.

Thursday – September 1, 2016 Schedule change

Hello team,

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.

Hector 

August 26 – 28, 2016

Here is the schedule for this weekend. Please bring appropriate nutrition for the course.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:						5:30 am and 6:30 am	5:30 am
Location:						Dtwn YMCA and UCF Resarch Pkway Station	Clay Road
Sport:						Bike / Run	Run
Duration:						4 hour ride / 1 min run or 3:1	2 hours**

 *There will be a group starting out of Downtown YMCA at 5:30 am

** Thisrun will start at 5:30 am at Clay Road.

Sponsors

Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Friday swim

Purpose: A very demanding and intense combination of Strength + Speed = Power. Stay tough today and have fun.Warm up:

400 free

300 drill fly

200 free

100 fly

Feel free to substitute another stroke, ore kicking for fly.

Main set:

10 x 50 fly on 40 sec

; or do make sure you get at least 3 – 7 recovery

6 x 200 free on 75% the 3rd one should be at race pace.

10 x 50 fly on 40 sec RI

Speed set:

3 x 100 on 2 min These are all out

Cool down:

100 easy

Very proud of our team!

At the Clermont race on August 14, 2016

Thursday – spin/run

Please get visor tomorrow morning we’re starting at 5 AM at the spin room. We’re spinning for 45 minutes and then we’re headed to the track!

Downtown YMCA – 5 am

Week of August 8 -14, 2016

Hello team,

I want to say congratulations to all of the athletes who raced this past weekend:

• Zach Hodgins
• Kyle Coon
• Michael Melton – IM #11
• Zach Hodgins
• Scott Lawson
• Scott Aaron
• David Lang

They did an amazing job! Very proud of them.

Enclosed you will find the breakdown for this week:

• Tuesday – DTWN – Bike/ Run – 5:00 am
• Wednesday – Aquatic Center – Swim – 5:30 am
• Thursday – DTWN – Run – 5:00 am
• Friday – Aquatic Center – Swim – 5:30
• Saturday – UCF Research Parkway – 6:15 am
• Sunday – Run – on your own

Keep up the good work and I’ll see you tomorrow morning at the bike session.

Week of August 1 – 7, 2016

Hello team,

I hope you are all doing well. Enclosed you will find the breakdown for this week:

• Monday
  • Aquatic Center – Swim
  • 5:30 am
• Tuesday
  • Downtown YMCA – Bike/Run
  • 5:00 am
• Wednesday
  • Aquatic Center – Swim
  • 5:30 am
• Thursday
  • Downtown YMCA – Track
  • 5:00 am
• Friday
  • Aquatic Center – Swim
  • 5:30
• Saturday
  • Kilarney Station – Bike / Run
  • 6:30 am
• Sunday
  • Clay Road – 6 am
  • 12 – 16 miles