Warm up:
300 free nice long strokes
8 x 75 pull with 15 sec RI
300 kick with board
Part A:
5 x 100 easy with 15 sec RI
200 kick
3 x 75 Fast with 30 sec RI
100 kick
1 x 75 Easy with 20 sec RI
200 kick
2 x 75 Fast with 30 sec RI
100 kick
1 x 75 Easy with 20 sec RI
300 kick
1 x 75 Fast with 30 sec RI
Cool Down: 100 Free
Thursday – Long run
Lead by Jennifer Sturgess
Time: 5:00 am
Location: Dtwn YMCA
Friday- Aquatic Center closed
Workout will be posted tomorrow morning for Friday by 12n
Saturday – Killarney Station
Bike/run
Meet at 6:00 am
Roll out: 6:15 am
Led by Michelle Hill
Sunday – Tempo run
On your own. Workout will be posted Friday by 12n
Save the Date – Thirsty Thursday
June 21, 2018
Time: 6:00 pm
Location: Hammered Lamb
Monday – Swim
Aquatic center
5:30 am
Coach Torres
Hello team,
there’s gonna be a bike ride leaving out of Killarney Station at 6:30 am. Rolling out at 6:45 am. Led by Michelle. Speed 18mph
Please bring appropriate nutrition.
Enclosed you will find the schedule for this week:
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Time: |
7:30 AM |
5:00 AM |
5:30 AM |
5:00 AM |
5:30 AM |
6:30 AM |
6:00 AM |
|
Location: |
Lucky’s Lake |
DTWN |
Aquatic Center |
DTWN |
Aquatic Center |
Kilarney Staiton |
DTWN YMCA – Optional |
| Sport |
Swim |
Bike/Run |
Swim |
Run |
Swim |
Bike / RUN |
Run |
|
Duration: |
3 crossing |
2h |
1h 30m |
Track |
1h 30m |
3:30H / 30 MIN RUN |
1h 30m |
The weather looks really bad. Please get your run workout on your own:
Warm up: 5 min walk 15 min Z1
Dynamic Warm up
Strides (Follow the workouts below)
Main set: 6 x 800 m Run Moderately hard (Jog recovery equal to 800 m time)
This is almost 5km but broken up with plenty of recovery. Aim for goal 5km effort or a little faster.
Cool Down: 3 min walk 7 min easy 3 min walk
Sunday – 6 am
Speed work
Downtown YMCA
Friday – 5:30 am
1 hour Swim / 40 min Run
Aquatic Center
Please bring electrolytes and a gel.
Quick reminder that you and our teammates get bonus team pricing (30%-off vs. your standard 25%) during our Memorial Day Sale through May 31st. Can you forward this reminder so your athletes can take advantage?
Here are some gear favorites you may want to take advantage of:
• Gen II Tri Race Apparel: Kona Bike Course Record – enough said. It’s crazy fast and built to go the distance.
• Maverick Wetsuits: ARMS-UP makes a bigger difference than any other tech feature ever introduced in a wetsuit. It’s crazy how noticeably better it is.
• ROKA Ultralight Sunglasses: Everything from performance aviators to the ultimate time trial shield. You can also customize your own or try 4 pair for free if there are too many good options :).
• Viper Swimskins: If you’ve got a non-wetsuit race, a Viper is a must and will literally save you minutes.
• R1 Goggles: If you haven’t tried them, do. The forward-facing lens angle makes sighting easier, which makes OW swimming less tiring. Goggle fit is personal and I can’t promise that these will fit every face better than a favorite goggle of choice, but the open water performance on these is so good that they’re worth trying.
To take advantage of team pricing, just register as a team member at roka.com if you haven’t already. It’s quick:
1 Create an account at ROKA.com.
2 Inside your account, click “ACTIVATE ROKA TEAM ACCOUNT.” (If you don’t see this button, it means you’re already registered.)
3 Enter team handle and passcode. For CFL Tri Club, these are:
◦ Team Handle: CFL
◦ Team Passcode: 1995
That’s it! Now anytime you’re logged in, special team discounts will appear after products are added to the shopping cart.
Best,
ROKA Teams Support
Hello Team,
Enclosed you will find the schedule for this week:
