Thursday – Bike Trainer session

It is going to be low 30 degrees tomorrow’s; therefore, we are biking tomorrow at 5:00 am at the Downtown YMCA.

2018 CFL Tri Club Kick Off Meeting – This Saturday

Saturday, January 20, 2017  2:30 pm

Downtown YMCA — Fitnasium

433 N. Mills Ave. Orlando, FL 32803

Register for the Club:

Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida.  Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

www.cfltriclub.com  Phone: 321-443-0073

Sponsors.001

Weekend Schedule – Jan 13 – 14, 2018

img_4894Hello Team,

Saturday

It is going to be cold tomorrow morning! If you will like to ride for 3 hours on Saturday! You are welcome to Join Coach Torres for a 3 hour bike session out of his office.

Office Address: 617 Virginia Dr. Orlando, FL 32803

Only 15 slots available. Please text Coach Torres if you will like to attend.

Sunday

  • Long Run
  • Location: DTWN YMCA
  • Time: 6 am
  • Duration: 90 – 100 min

 

Friday – Swim on your own

As there aren’t any lanes available at the Aquatic center this week. I will encourage you to swim on your own. Please do the following workout:

Purpose: Speed, technique and aerobic foundation

Swimming with breath control.

Warm up:

  • 2 x 400 with 20 sec RI
    • 1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free
    • 2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly
  • 9 x 100 pull with buoy @ 1:30
    • 3 Rounds –
      • 100 breather ever 3 strokes
      • – 100 breath every 5 strokes
      • – 100 breath every 7 strokes
  • Main Set:
    • 8 x 75 @ 1:30
      • Odd: 25 Tarzan drill fast / 50 easy
      • Evens: 25 fast / 50 easy
    • 4 x 25 kick streamline
    • 8 x 75 @ 1:30
      • Odd: 25 Tarzan drill fast / 50 easy
      • Evens: 25 fast / 50 easy
    • 200 Easy
  • Cool Down: 200 Choice

2018 Happy New Year

img_4734

Welcome to the New Year and Happy Birthday as we all age up as of TODAY! It is a tough reality, but we have to accept it! Therefore, time get the ball rolling with your training and stick with your New Year Resolutions!

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time:

Sleep In

5:00 AM

5:30 AM

7:00 AM

5:30 AM

7:00 AM

6:00 AM

Location:

Day OFF

DTWN

Aquatic Center

DTWN

Aquatic Center

Advanced Cycle – Lee Vista / 436

DTWN YMCA

Sport

Bike/Run

Swim

Run

Swim

Bike Run

Duration:

2h

1h 30m

Track

1h 30m

2:30 hr

1h 30m

Succeed!