Weekly Schedule – 1/11 – 1/17

Enclosed you will find the weekly schedule for the CFL Tri Club.

• Monday – Swim – Aquatic Center  – 5:30 am
  • 8422 International Drive
    Orlando, FL 32819
    407.363.1911
• Tuesday – Bike / Run – Downtown YMCA – 5:00 am
  • 433 N. Mills Ave.
    Orlando, FL 32803
    407.896.6901
• Wednesday – Swim – Aquatic Center  – 5:30 am
  • 8422 International Drive
    Orlando, FL 32819
    407.363.1911
• Thursday – Run – Downtown YMCA – 5:00 am
  • 433 N. Mills Ave.
    Orlando, FL 32803
    407.896.6901
• Friday – Swim – Aquatic Center  – 5:30 am
  • 8422 International Drive
    Orlando, FL 32819
    407.363.1911
• Saturday – Bike / Run –  Advanced Cycles – 7:30 am
  • 6607 South Semoran Blvd
  • Orlando, FL
• Sunday – Run on your own. 
  • Workout will be posted on Saturday night on the website.

Swim – Monday

This morning was a great swim practice despite the cold, the water was nice and warm.  For those who didn’t show up on this important day… it was test day.

Please do the following and log it in training peaks your swim times:

Warm up:

• 200 free
• 500 kick

Build set:

• 4 x
  • 4 x 50 descending on 1 min

Main Set:

• 3 x 300 with 30 sec recovery
  • record your time and get your average on all 300.
  • make sure to write your comments on training peaks.

Cool down:

• 100 choice