Wednesday – Swim

You are going to love this workout. We are going to be testing you. Here it goes:

Based upon the race you are training for you will select the test you will be doing. The warm up will be the same for all of you:

Warm up:

• 200 free
• 200 kick with board
• 200 back stroke (you can use fins)
• 4 x 75 build as 25 easy/ 25 moderate / 25 hard with 20 sec RI
• 200 choice

Main Set:

• Short Course: International Distance
  • 3 x 300 Free At a Hard steady effort with 30 sec recovery
• Half and Full:
  • 200 Free (Dive Start) as fast as you can with 3 min recovery
  • 800 Free (In water start) as fast as you can

Cool Down

• 200 choice

Monday – Swim workout

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

Week of Feb 17 – 23, 2020

Hello team,

Aquatic Center – Closed

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.

Schedule

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

• St Anthony – 7 mi
• Haines City / Gulf Coast- 10 mi

Join the Club and Weekend Update

Hello Team,

I hope you are all doing well. Enclosed you will find two links:

1. Roster for the club: https://forms.gle/4uUoxkRnGDvHjLMPA
2. Join the club: https://www.active.com/orlando-fl/triathlon/clinics/cfl-tri-club-annual-membership-2020

Please complete both of them ASAP as I have to submit it to USAT by Monday.

Weekend update

Saturday

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.

Special Olympics

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.

Sunday – Run on your Own

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

Week of Feb 10 – 16, 2020

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

Weekend Update – Bad Weather

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

Week of Feb 3 – 9, 2020

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

• Meredith R.
• Julie G.
• Coach Torres

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

Weekend Update

Saturday – Bike Trainer / Run

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

Sunday – Run

• Gulf Coast and Haines City Focus – 8 – 10 miles at Zone 2
• New Zealand – 12 – 14 miles at Zone 2
• St. Anthony’s – 6 – 8 miles miles Zone 2 However, the last 2 Miles at Zone 3/Tempo Pace.

Special Event: 100 x 100 yards

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.

Week of January 27 – Feb 2, 2020

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