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

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

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

Succeed!