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:
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
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
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
200 free with fins
4 x 50 as 25 fast /25 easy with 10 ri
2 x 50 fast with 30 ri
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.
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
I hope you are all doing well. Enclosed you will find two links:
Roster for the club: https://forms.gle/4uUoxkRnGDvHjLMPA 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.
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.
We will be doing this workout in conjunction with the Special Olympics.
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
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
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
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:
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.
Date: Friday, January 31, 2020
Arrival Time: 5:30 am
Start Time: 5:45 am
Location: Rosen YMCA Aquatic on International Drive
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.
Note: Must be a CFL Tri Club member to participate.
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