Hello team,
Enclosed you will find the swim workout for today. I will not be the as im flying out to Ironman Chattanooga.
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
CD
200 choice
Location: Downtown Ymca
Time: 5:00 am
Duration: 2 hours
Location: Swim exit
Time: 7:30 am
Rollout: 7:45 am
Sport: Bike/ Run
Duration: 30 min bike / 20 min run
Aquatic Center -8422 International Dr- Orlando , Fl
5:30 am
Hello team,
Good morning! We had an amazing crowd at the pool this morning!
Ironman Augusta
As you are all aware, there is a large group going to Augusta 70.3. If you are racing, please visit the Ironman.com website under your profile and affiliate yourself with the Central Florida Tri Club under clubs.
Augusta Pasta Dinner
Make sure to visit the CFL Tri Club Facebook page and register for the pasta dinner! It will be great for all of us to attend wearing our CFL Tri Club shirts. If you don’t have one, I’ll be taking the shirts to the bike Trainer session tomorrow.
Schedule for the week:
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Location: Downtown YMCA
Time: 5 am
Duration:
Hello Team,
Enclosed you will find the schedule for this week:
Warm-up
.
200 choice
300 drills
.
Main Set
.
8 x 100 free
Odds – tempo with 20 ri
Evens – fast with 30 ri
.
2x
(100 @race pace /200 @tempo /250 @tempo /200 @race pace /100 @Sprint
15 – 60 sec recovery )
.
Cool Down
.
300 swim/drill mix
