Location: Aquatic Center YMCA
Time: 5:30 am
Sport: Swim
Focus: Muscular Endurance
Note: Upon arrival please get your dry Land dynamic warm ups.
Friday – Open Water Swim
Lucky’s Lake at 6:15 am
If you can’t go to Lucky’s, please do the following workout:
Workout type: Swim
500 warm up focusing on distance per stroke
10 x 50 as drill down swim back
single arm drill and fist drill
main set:
5 x 100 on the 2:20 hard efforts
200 buoy pull
5 x 100 on the 2:10 harder effort
200 buoy pull
5 x 100 on the 2:00 hardest effort
CD
200 choice
Run / Track – Thursday, April 19, 2018
Location: Downtown YMCA
Time: 5:00 am
Duration: 90 min
Swim – Wednesday, April 18, 2018
Location: Aquatic Center
Time: 5:30 am
Duration: 90 min
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Location: Lucky’s Lake
Time: 6:20 am
Duration: 3 laps
Saturday’s Bike Ride – April 21, 2018
Come and join the CFL Tri Club for the Saturday Bike workout. Starting at 7 am. Please RSVP by Friday at 12 n so the Coaches can make the arrangements necessary for pace groups.
Location: Lake Minneola Waterfront Park
Time: 7 am
Duration: 2:30 – 3 hours
Attention Ladies Casino Diva Night – Fleet Feet Sodo
Congrats to everyone!
Congratulations to all the athletes who raced this past weekend.
Coco Beach Triathlon
- Luis Ortiz – Overall Win
- Steven Cardenas
- Olivia Knight
Haines City
- Carlos Mendoza
- Dianne Heath
- Eric Deming
- Illeana Villar
- James Nunn
- Julian Perez
- Lina Miller
- JENNIFER Sturgess
- Ruben Ortiz
- Joel Diaz
- DAVID Lang
- Jason Sanders
- Angel Rosario
- JOSE LOPEZ
- Lori Campbell
Base Performance Discount Code
We have a 20% code named “CFL18” This is for use all year around.
I will get you a special 50% off all hydro and variety pack of bars as well. This will be available until the end of the 20th of April. it will be “50CFL18”
Saturday’s Non Haines City Workout
Bike
Warm up:
15 min at 60% with cadence at 90 rpm
5 x 1 min at 95 % of FTP with 2 min easy
Don’t go to hard. Remember you have a long set.
Main Set:
2 x
30 min at 85 – 90% FTP with cadence of 90 RPM
30 min at 65 – 70% FTP with cadence of 90 RPM
On the last set we will focuson as your recovery for the run.
Run
20 min post bike run build into your long run Pace
Friday – Swim (Read)
Hello team,
Enclosed you will find the swim workout for tomorrow. I will not be at the aquatic center or Lucky’s lake. Please follow the prescribed workout.
If you are racing this weekend, take tomorrow off!
Swim workout:
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
Main set:
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%
Cool down:
100 stroke
