Warm up
200 free
100 side to side kick with fins
3 x 200 as
⁃ 50 kick with board
⁃ 50 alternating 6 side kicks with 3 strokes
⁃ 50 fist drill
⁃ 25 single arm drill left
⁃ 25 single arms drill right
⁃
Main set
4 x
200 free with fins
4 x 50 as 25 fast /25 easy with 10 ri
2 x 50 fast with 30 ri
Cool down
200 free
Hello team,
Please be advise that the Aquatic Center is going to be closed all next week due to Summer Olympic Trials!
Therefore the swim workout is going to be posted for Monday, Wednesday and Friday online the day prior by 7 pm.
Monday – Swim on your own
Tuesday – Dtwn YMCA – Bike Trainer / Run – 5:00 am
Wednesday – Swim on your own
Thursday – DTWN YMCA – 5:00 am
Friday – Swim on your own
Saturday– Lake Eva Park – Haines City – 7:00 am / Roll out: 7:15 am
Sunday – Entire run at zone 2 (endurance) / last 3 miles at tempo pace
Hello Team,
I hope you are all doing well. Enclosed you will find two links:
Please complete both of them ASAP as I have to submit it to USAT by Monday.
Weekend update
Location: Lake Louisa State Park – Water start parking area
Arrival Time: 8:00 am –
Start Time: 8:30 am
Note: Please arrive on time as we will start at 8:30 am.
We will be doing this workout in conjunction with the Special Olympics.
Bike Ettiquete:
Passing – If you are passing someone, please tell them you are on the left.
Trash – Please do not dispose any garbage on the floor. This is a state park, please try and conserve our environment.
Arrive early – If you have a park pass and plan on starting early. Please be aware of the start time with the rest of the group for the brick workout.
Haines City – 9 miles as 6 miles at zone 2 / 3 miles at tempo pace
New Zealand Full – 16 miles as ten miles at zone 2 / 6 miles at tempo pace
New Zealand Half – 9 miles as 6 miles at zone 2 / 3 miles at tempo pace
St. Anthony’s Olympic – 6 miles as 4 miles at zone 2 / 2 miles tempo pace
Base Phase Week 2
| AM | Location | Sport | Note | Link to Register: | |
| Monday | 5:30 AM | Aquatic Center | Swim | ||
| Tuesday | 5:00 AM | DTWN YMCA | Bike Trainer / Run | ||
| Wednesday | 5:30 AM | Aquatic Center | Swim | ||
| PM | |||||
| 4:00 PM | Tri Peak Athlete, LLC | Youth Group (8 – 12 age) | Must sign up on Sunday. Same day registration is not accepted. Must be a CFL Tri Club member! | https://myps.io/book/tripeakathletellc | |
| 7:00 PM | Tri Peak Athlete, LLC | Bike Trainer | Must sign up on Sunday. Same day registration is not accepted. Must be a CFL Tri Club member! | https://myps.io/book/tripeakathletellc | |
| Thursday | 5:00 AM | DTWN YMCA | Track | ||
| Friday | 5:30 AM | Aquatic Center | Swim | ||
| Saturday | Meet time: 8:00 am / Start time: 8:30 am | Lake Louisa State Park – Clermont, FL | Brick Workout | ||
| Sunday | Run on your Own |
As it will be raining on Saturday, we will be hosting a bike trainer session for 2 hours out of Tri Peak Athlete, LLC. Please bring your nutrition and towel. 13 spots only!
Start at 6 am
Please register at https://facebook.com/events/s/bike-trainer-session/2448160172164449/?ti=icl
Congratulations to all of the athletes who raced this past weekend:
It is Recovery Week:
| Time | Location | Sport | Duration | |
| Monday | 5:30 AM | Aquatic Center | Swim | 1 hour 30 min swim |
| Tuesday | 5:00 AM | Downtown YMCA | Bike Trainer / Run | 75 min ride / 30 min run |
| Wednesday | 5:30 AM | Aquatic center | Swim | 1 hour 30 min swim |
| 4:30 PM | Tri Peak Athlete, LLC | Youth Group | 1 hour – Must register at: https://tripeakathlete.wordpress.com/2019/02/11/schedule-your-session/ | |
| Thursday | 5:00 AM | Downtown YMCA | Track | We will meet at the DTWN YMCA and then head to the track. Michelle / Laura will lead the short course and Jen and Carlos will lead the long course. |
| Friday | 5:30 AM | Aquatic center | Swim | 1 hour 30 min swim |
| Saturday | 8:00 AM | Advanced Cycle / Lee Vista | Bike / Run | Zone 2 Ride |
| Sunday | 6:00 AM | DTWN YMCA | Long Run | Baldwin Park Loop |
As it will be raining on Saturday, we will be hosting a bike trainer session for 2.5 – 3 hours out of Tri Peak Athlete, LLC. Please bring your nutrition and towel. 13 spots only! Register at: https://www.facebook.com/events/2502723873304491/?active_tab=about
Starting at 6:00 am – 9 am
Date: Friday, January 31, 2020
Arrival Time: 5:30 am
Start Time: 5:45 am
Location: Rosen YMCA Aquatic on International Drive
Description:
The Central Florida Tri Club it’s going to be holding their first 100×100 swim event. We will be supplying water, electrolyte drink, and some energy bars. You must register to participate at this event via Facebook.
Link: https://facebook.com/events/s/100-x-100-yard-swim/271070667203387/?ti=icl
Note: Must be a CFL Tri Club member to participate.
Hello Team,
Enclosed you will find the schedule for next week:
| AM | Location | Sport | Note | Link to Register: | |
| Monday | 5:30 AM | Aquatic Center | Swim | ||
| PM | |||||
| 7:00 PM | Tri Peak Athlete, LLC | Bike Trainer | Must sign up on Sunday. Same day registration is not accepted. Must be a CFL Tri Club member! | https://myps.io/book/tripeakathletellc | |
| Tuesday | 5:00 AM | DTWN YMCA | Bike Trainer / Run | ||
| Wednesday | 5:30 AM | Aquatic Center | Swim | ||
| PM | |||||
| 4:00 PM | Tri Peak Athlete, LLC | Youth Group (8 – 12 age) | Must sign up on Sunday. Same day registration is not accepted. Must be a CFL Tri Club member! | https://myps.io/book/tripeakathletellc | |
| 7:00 PM | Tri Peak Athlete, LLC | Bike Trainer | Must sign up on Sunday. Same day registration is not accepted. Must be a CFL Tri Club member! | https://myps.io/book/tripeakathletellc | |
| Thursday | 5:00 AM | DTWN YMCA | Track | ||
| Friday | 5:30 AM | Aquatic Center | Swim | 100 x 100 | |
| Saturday | Meet time: 7:00 am / Start time: 7:15 am | Waterfront Park, Lake Minneola – Clermont | Bike / Run | ||
| Sunday | Run on your Own |
Congratulations to all of the athletes who raced this morning at the Celebration Half Marathon!
