Lucky’s Lake or Aquatic Center

For those athletes that can not attend Lucky’s Lake tomorrow morning at 6:30 am, please do the following workout:

Warm up:

  • 300 Free at 65%
  • 200 Kick with board
  • Drill Set:
    12 x 50 as sets as 3

  • 25 one arm drill (left) / 25 free
  • 25 one arm drill (right) / 25 free
  • 50 Catch up drill
  • 50 Easy Free
  • All of these will be at Moderate effort.

    Main Set:
    20 x 100s as

  • Descending 2 x 2 x 2 x 2 with 20 sec recovery
  • 4 x 100 Pull with buoy with 15 sec RI
  • 4 x 100 kick with board with 15 sec ri
  • 4 x 100 as 25 Fast / 50 Moderate / 25 fast with 30 sec Rec
  • Bonus Set:

  • 3 x 200 pull with buoy with 15 sec Recovery
  • Cool Down:

  • 100 Free – easy
  •  

    Rev 3 Florida – Open for Registration

    Hello Team,

    Rev 3 in Venice, FL has opened and they have special pricing. Make sure you sign up.

    We will have early bird pricing from Monday March 3 – Sunday March 9th. Register early and take advantage of a great deal!

    Early Bird Price:

    • Half Rev $199
    • Olympic Rev $115

    Price as of March 10, 2014:

    • Half Rev $215
    • Olympic Rev $125

    Happy Training!

    Link: https://endurancecui.active.com/event-reg/select-race?e=7437352

    CFL Tri Club Team Building Event – 3/15/2014

    Save The Date – Team Building

    It is that time of the year again, in which we all reunite for a fun and positive gathering. We will be having a team picture and a lot fun. We will be hosting it on:

    • Date: March 15, 2014
    • Time: 9:00 am
    • Location: Blue Jacket Park
    • Items: Bring team shirt, workouts clothes and hydration.

    Week of March 3 – 9, 2014

    Congratulations!!!!

    This past weekend was an amazing week of great news!

    1.  Ironman New Zealand
    •  Emily Jetton
    • Leslie Cain

    2. F1 Draft Legal Race

    • Luis Ortiz – 2nd Place Overall
    • Chester Cooper

    3. New Born

    • Cerena Hardney
    • Stephanie Rice
    • I apologize I don’t know the babies name.  

    Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

    • Clermont – 3 weeks
    • Haines City  and Puerto Rico 70.3 – 6 weeks
    • St. Anthony’s – 8 weeks

    Schedule

    • Monday – 5:30 am – Aquatic Center – Swim
    • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run (Do you have a bike trainer?)
    • Wednesday – 5:00 am – Run
    • Thursday – 5:00 am – Bike/Run
    • Friday – 6:30 am – Lucky’s Lake  – Swim
    • Saturday – 7:30 am -Lake Minneola
    • For those who are doing a longer race such as IM or 70.3 and want to start a little bit earlier. We will be starting out of my office at 6:00 am. If you are interested, make sure you have lights and on time.
    • Sunday – 7:00 am – Downtown YMCA – Run (Please visit the CFL Tri Club website for Updates) – Or optional day off