Friday – Swim

Lucky’s Lake – 2 laps

  • 1st lap – Focus on sighting and distance per stroke.
  • 2nd lap – Race pace effort every other buoy. Rest 1 min when you get to the other side.

Friday – Swim


Challenge: Say to yourself, “fast is fun!”

  • Warm up:
    • 500 Free
  • Kick:
    • 200 flutter
  • Drill:
    • 300 as Side to side kick with 3 Fist Strokes
  • Kick:
    • 200 choice
  • Main Set:
    • Swim: 8 x 75 free – build w/20sec RI
    • 100 easy
    • Swim: 8 x 75 Free – Middle length fast with 20 sec rI
    • 100 easy
    • Swim: 8 x 75 free – 50 fast, 25 easy 100 easy
    • Swim: 8 x 25 Stroke specialty with 15 sec RI – odds 25s easy, evn 25s fast
  • Cool Down: 400 choice


Wednesday – Swim Workout


Lucky’s Lake – 2 laps

  • 1st lap – Focus on sighting and distance per stroke.
  • 2nd lap – Race pace effort every other buoy. Rest 1 min when you get to the other side.

Wednesday – Swim workout


  • Warm-up:
    • 800 easy to moderate choice
  • Main set:
    • 4-5x 500 as:
      • 1- 500 straight pull 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.

Swim Workout – Monday

Warm up:

  • 6 x 75 as 50 Free / 25 Catch up drill with 20 sec ri
  • 200 kick with board
  • 4 x 50 build with 15 sec recovery
  • 200 pull with buoy and paddles

Main Set A:

  • 2 x 200 Free with 20 sec ri
  • 300 pull with buoy at 85%
  • 100 kick with board
  • 2 x 300 Free with 30 sec ri (Focus on distance per stroke)
  • 200 pul with buoy at 85%
  • 100 kick with board
  • 2 x 400 Free with 40 sec ri

Bonus Round: 

4 x 150 pull with buoy and paddles with 20 sec recovery

Cool Down: 100

Week of March 12 – 18, 2018

Hello Team,

I hope you had a great weekend. Congratulations to all of the athletes who raced this weekend.

Luis Ortiz

Jack Rosser

Every single race that we do, there is a lesson to be learned. We could do all the training in the world with perfect conditions; however, on race day, what matters is how mentally prepared we are for the unexpected to occur. Mental toughness and true GRIND is what makes us different from the rest, being prepared for the unexpected and making the right choices is what matters.

I have taugh my athletes to push through pain and to work hard. Never giving up and pushing through anything is one of our core values of the central Florida Tri CLub and Tri Peak Athlete.

This week is race week for many of you, and I expect all of you to perform your best. I don’t care if you come dead last, but when I ask you my athlete “Did you do your best?” I expect the answer to be “Yes!” If doubt ever comes your way, I want to go back to all of the training, to all of the Burpees, all of the yardage in the pool, the times I’ve asked you to jump in cold water when you didn’t want to, all this 800 on the track when it was cold outside, wall balls, push-ups, lunges, squats, and assault bike workouts and remember how hard you pushed. Excuses are not acceptable! Excuses are tools of the incompetent used to build bridges to nowhere and monuments of nothing!I know what you are capable of, it is time to Grind!


Enclosed, you will find the training schedule for this week:(Note: The aquatic center is going to be closed due to national championships. Therefore, we are going to be going to Lucky’s Lake; however, if you cannot make it to Lucky’s Lake I’ll be posting a swim workout so you could you do it on your own.)Monday – Swim

  • Workout provided or Lucky’s Lake

Tuesday – Bike/Run

  • Downtown YMCA
  • 5:00 am

Wednesday – Swim

  • Workout provided or Lucky’s Lake

Thursday – Track

  • Downtown YMCA
  • Time: 5 am

Friday – Swim

  • Workout provided or Lucky’s Lake


  • Clermont half or sprint


  • Clermont Super sprint
  • Clermont International Distance

Saturday – Indoor Session

It’s going to be 45° tomorrow morning. Therefore, we’re going to ride in indoors. If you are interested, the first 12 people need to register via Facebook. Only 12 slots available.

Time: 4:45 am

Start: 5:00

Duration: 3:00 hr

Please bring water, nutrition , towel to put underneath your bike and a great attitude. James Nunn is leading the workout.

Register: Register

Or copy paste:

March Madness at Quintana Roo


Make sure you are in a winning bracket with a new Quintana Roo tri bike.

Our award winning tri specific bikes are selling out fast! Make sure you don’t get left behind. Plus if you purchase a new ride before March 31, you will receive free domestic shipping. And, be sure to check out the new PRsix disc in this month’s Triathlete Buyer’s Guide.

Email Dave McDaniel email: to get your order started today.


Weekend Update – March 2 – 3, 2018

Friday – Run / Open Water Swim 

  • Location: Lucky’s Lake
  • Time: 5:30 am
  • Note: Run 30 min prior to swim and park outside Lucky’s house!
  • Coach Torres will be riding out of the DTWN YMCA at 5:30 am towards Lucky’s Lake, swim two laps and ride back. If you will like to join him, please arrive 10 min prior to ride out so they can leave on time.

If you are going to swim at the Aquatic Center, here is the workout:

  • Warm up:
    • 400 free / 200 kick
    • 6 x 50 drill with 15 sec recovery
      • Drill: Single arm fist drill – If you have a snorkel use it.
    • 100 easy pull
  • Main set:
    • Endurance workout with a few pick ups
    • 10 x 100 as 75 mod / 25 tempo with 15 sec recovery . Keep the same time on all 10
    • 100 easy pull no paddles
    • 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10
    • 100 easy pull no paddles
    • 10 x 50 as 25 mod / 25 tempo with 5 sec recovery . Keep the same time on all 10
  • Cool down: 100 easy

Saturday – Two Options

Option 1:

  • Best Damn Race
  • Location: Downtown Orlando
  • Time: 7:00 am

Option Two: 

Sunday – Lake Eva Park / Haines City Bike Course