Weekend Reminder – July 19 – 21, 2019

Weekend Reminder:

Friday, July 19, 2019

Aquatic Center Closed due to swim competition.

Please do the following workout, if you don’t have a swim workout on training peaks. .

Warm up:

• 200 free
• 200 kick with board
• 200 pull paddles no buoy
• 200 pull buoy and paddles
• 200 – side to side kick with 3 strokes. Switch side every 6 strokes.

Main Set:

3 round

• 6 x 75 as 50 fast /25 easy with 15 sec recovery
• 200 pull with paddles no buoy tempo pace
• rest 1 min and then repeat

Cool Down:

• 200 choice

Saturday, July 20, 2019

• Bike/Run (Test your Zones)
• Arrive at 5:45 am
• Ride out at 6:00 am (Please arrive on time)
• Duration: 2 hours 30 min
• Location: Advanced Cycle (Lee Vista and 436)
• Description: Interval Workout at the airport

Sunday, July 21, 2019

Clay Road Run

• Meet: 5:45 am
• Start Time: 6:00 am
• Clay Road – Clermont (Directions)
• Duration: 1.5 lap

New Corporate Discount – Budget Rental car

Hello team,

We get a discount now with

Budget Rental Car

Budget Corporate Discount (BCD#): X776416

You will find this as well at the sponsors link at the CFL Tri Club website.

Week of July 15 – 21, 2019

Congratulations

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

• Jack Rosser
• Jennifer STurgess – 2nd Place
• Linda Freeman
• Carlos – 6th place (however he would have won 1st in clydesdale… but he lost weight… good job)
• Jeff Meister
• Luis Ortiz
• Wynne McFarlin – 1st Place
• Donald McCammon – 2nd Overall
• Laura Minns
• Dawn Clark

Schedule for the Week:

Tuesday – Bike / Trainer

5:00 am

Downtown YMCA

Wednesday – Swim

5:30 am

Aquatic Center

Thursday – Track

5:00 am

Downtown YMCA

Friday – OFF

Saturday – Bike/Run (Test your Zones)

5:45 am

Advanced Cycle (Lee Vista and 436) Interval Workout at the airport

Sunday

5:45 am start time 6:00 am

Clay Road – Clermont

Weekend Schedule – July 13 – 14, 2019

Hello Team,

Many athletes are racing tomorrow at Clermont Sprint race or Fort Desoto. For those athlete who are not racing, we are meeting at

Saturday

• Location: Kilarney station at
• Time: 5:45 am
• Roll Out: 6:00 am
• Duration: 3 – 4 hours

Sunday

• Location: Clay Road
• Time: 5:45 am
• Run out: 6:00 am
• Duration: 1 lap and half

Thursday – Track

Wednesday – Swim

Challenge your paces

Warm-up

.

200 choice

300 drills

.

Main Set

.

8 x 100 free

-1-4 – First 25m/y @sprint – Last 75m/y @moderate 15RPS

-5-8 – First 75m/y @tempo – Last 25m/y @sprint 15!sec ri

.

2x

(100 @race pace /200 @tempo /250 @tempo /200 @race pace /100 @Sprint

15 – 60 sec recovery )

.

Cool Down

.

300 swim/drill mix

Monday – Swim

Aquatic Center

5:30 am

Week of July 4 – 7, 2019

Thursday, July 4, 2019

• Watermelon 5k
• Location: Winter Park
• Time: 7:00 am

Friday, July 5, 2019

• Swim
• Location: Aquatic Center
• Time: 5:30 am

Saturday, July 6, 2019

• Bike / Run
• Meet at: 5:45 am / Roll out at: 6:00 am
• Location: Lake Minneola State Park, Clermont, FL
• Duration: 2 hours 30 min

Sunday, July 7, 2019

• Run: Clay Road – 1 loop
• Time: 6:00 am

Wednesday – Swim

Weekend Training- June 28 – 30, 2019

Friday

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

Saturday

• 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
• Led by Sturgess

Sunday – On your own

• 10-12 miles moderate effort