Monday – Swim

Hello team,

Congratulations to all of the athletes who raced this weekend!

  • Dawn Clark
  • Lina MILLER
  • William Papp
  • Luis Robert

Enclosed you will find the swim workout for tomorrow morning. I will not be there as My flight was delayed and I will arrive around 1 am. James Nunn will be at the aquatic center at 5:39 am.

Swim

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

Saturday ride

Hello team, due to weather conditions we going to have two options for tomorrow.

  • Option number one, we’re going to meet out of my office at 4:30 in the morning to ride indoors. The direction will be three hours.
  • Option number two leaving out of advance cycles at 6:30 am rolling out at 6:45 am. Duration will be three hours, followed by a 30 minute run

Week of May 13 – 20, 2018

Congratulation to all of the athletes who raced this past weekend:

  • Laura Minns
  • Wynn McFarlin
  • Jennifer Sturgess
  • Anna Emery
  • Lina Miller
  • Angel Rosario
  • Jerome Bareth
  • Julian Perez
  • Eric Deming
  • Jose Lopez
  • Illeana Villar
  • Gustavo Navas

I am very proud of all of you! You did a great job!

Enclosed you will find the schedule for this week:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time:

5:30 AM

5:00 AM

5:30 AM

5:00 AM

5:30 AM

6:30 AM

6:00 AM

Location:

Aquatic Center

DTWN

Aquatic Center

DTWN

Aquatic Center

Advanced Cycle – Lee Vista / 436

DTWN YMCA

Sport

Swim

Bike/Run

Swim

Run

Swim

Bike / RUN

Run

Duration:

1h 30m

2h

1h 30m

Track

1h 30m

2:30H / 30 MIN RUN

1h 30m

Saturday- Bike Killarney Station

Hello team, this Saturday we will be meeting out of Killarney station at 7 AM. We will be rolling out at 7:15 AM. Make sure you bring a protein nutrition and hydration. The duration will be three hours. Followed by a 30 minute run. The bike ride will be going towards Howie in the hills. Make sure you check all of the gears on your bike before heading out.

Register at: https://www.facebook.com/events/232080984041225??ti=ia

out.

CFL Tri Club Augusta 70.3 Training Camp

We are planning a camp for Augusta on August 23 – 26, 2018.

  • Arriving Thursday (Travel Day) – Dinner
  • Friday – Swim and Bike
  • Saturday – Bike and Run
  • Sunday – Long Run (Travel Day)

*Disclaimer: You must be a team player, be willing to work hard, ready to suffer and enjoy the training. Laziness will not be tolerated. It is Game Time!

Please respond by May 15, 2018.

 

If you are interested, please complete the following form: https://docs.google.com/forms/d/e/1FAIpQLSefY-gX2pyWBzke9Pla5cgEhiWkChE-IR0nvk11IxnFmtQaxg/viewform?usp=sf_link

Succeed!