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.

CFL Tri Club – Special Discount from Advance Cycle

Advance Cycle

They have 2013 Cervelo Bikes left over in inventory. They are providing all CFL Tri Club members a 20%. Take advantage of this opportunity and pass by their location.

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