Monday – Swim

Workout type: Swim

500 warm up focusing on distance per stroke

10 x 50 as drill down swim back

single arm drill and fist drill

main set:

5 x 100 on the 2:20 hard efforts

200 buoy pull

5 x 100 on the 2:10 harder effort

200 buoy pull

5 x 100 on the 2:00 hardest effort


200 choice

Schedule For June 21 – 23, 2019

The Aquatic Center will be closed on Friday, please do the following swim workout on your own:

Warm up:
200 Free
200 kick with fins
4 x 50 build with fins. Focus on your arm turn over with 15 sec recovery
4 x 50 build with paddles with 15 sec recovery
100 easy

Main Set

6 x 300 with 30 sec Recovery (Odds are with Pull buoy and badges and Evens are as 3 x 100 with 15 sec recovery Fast)


  • 4 x 150 with 15 sec Recovery Freestyle
  • 3 x 200 pull with buoy, paddles and snorkel
  • 5 x 25 sprints with 40 sec recovery

Cool Down:
100 choice

Training Schedule for the Weekend


  • Arrival Time: 5:45 am
  • Start Time: 6:00 am (Must Have Lights)
  • Location: Lake Minneola Waterfront Park, Clermont, FL
  • Route: Cherry Hill Lake Rd.
  • Sport: Bike / Run
  • Duration: 2:30 – 3 hours

Sunday – On your Own

  • Beginner: 6 – 8 miles
  • Half: 10 – 12 miles
  • Ironman: 12 – 14 miles
    • The last 3 miles at Tempo Pace

Wednesday – Swim

On your own, coach won’t be available. Please do the following workout:

Warm-up: 800 easy to moderate choice,

Main set: 4-5x 500 as: 1- 500 straight with 30 sec rest, 1- 5x 100 on 5 sec rest, all swim at race pace or HR#3 medium or at a somewhat hard to hard effort,

Cool-down: 800 continuous as: 50 drill/ 50 stroke/ 100 free.

Draft Lega Racing, please do the following workout:

Warm up – 10-15min easy spin on the bike with 3-4 x 15sec pickup efforts to stretch out the aerobic and anaerobic system. Then, 10min easy swim with 3-4 x 50m sprint efforts focusing on good form.


Main Set




Swim: 1st 400m straight, 2nd 400m broken to 2 x 200m, with 15sec recovery between sets, final 400m as 4 x 100m with 10sec recovery between sets from a dive start at 800m race pace effort Z5.


Out of the pool and run around the side of the pool and onto your bike (on a trainer)


Bike: 30sec all-out with shoes out.30sec putting shoes on, then 2min @ Z4 effort then sprint 15sec @ Z5/Z6 effort then 1:15min easy Z3. Repeat


W/D 10min Easy spin and swim

SAturday Ride

Get ready to Ride

Hello Team,

Tomorrow we will have to groups.

  • Group A: 5:30 am
    • Duration: 3 -4 hours
    • Headed to Kirlarney Station
    • Must have lights and able to keep up with 20 – 22 mph.
  • Group B: 7:00 am
    • Kilarney Station
    • Headed to Howey and the Hills
    • Must bring appropriate nutrition.
  • Special Olympics – Lake Louisa State Park
    • 7 am – If you will like to cheer the special olympics squad you are welcome to attend as well.

Sunday – On your own!

New Ironman IN May 2020

We are proud to announce the Certified Piedmontese IRONMAN Tulsa will take place on May 31st, 2020!

TriClub members will receive the exclusive benefit of registering before general registration opens. Please make sure your TriClub members are affiliated with your club in order to receive the early entry email going out Friday, June 14th.

Members MUST be affiliated with your TriClub by Thursday, June 13th at 11:59pm ET to receive the early entry email. There is a new process on how to affiliate with your TriClub – Please see attached document to forward to your club.