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

Friday Swim (Anaerobic)

Tomorrow’s work is going to be a speed workout. Make sure you bring your water (plumbing water is not recommended to drink during your swim, LOL) and electrolytes.

Location: Aquatic Center

Time: 5:30 am

Coach: James Nunn

Thursday – Run (Test)

Hello Team,

On May 17, 2018 at 5:00 am we are going to be testing everyone! Make sure you bring enough water, nutrition and heart rate monitor. It is going to be a great day. Michelle will be leading the workout. Please be prepared to step out of your comfort zone.

 

Tuesday – Bike/Run – 5 am

Tomorrow’s bike workout is going to be a test. Therefore, please do not forget to bring your Heart rate monitor, cadence meter, water, nutrition and a great attitude.

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

Thursday – Track

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.

Get your uniform Order in!

Here is the link: https://squareup.com/store/veloce-central-fl-tri

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