Aquatic Center Swim

Enclosed you will find the following events that are going to be held at the aquatic center in the month of July :

Thursday, July 7 through Sunday, July 10 (Speedo Southern Sectional)
· Competition Pool & Diving Well will be CLOSED as of NOON on Thursday and remain closed through Sunday

Thursday, July 14 through Sunday, July 17 (Florida Age Group Championships)
· Competition Pool & Diving Well will be CLOSED all day for all four days

Monday, July 18 through Monday, July 25 (AAU National Diving Championships)
· Diving Well will have LIMITED availability during this entire duration, with specific details still being worked out, (TBD)

Wednesday, July 27 through Sunday, July 31 (Aquatica Summer Splash)
· Competition Pool & Diving Well will be CLOSED all day for all five days

Which means,that we will have to be working out at the downtown YMCA. Enclosed you will find the swim workout for tomorrow, Friday. Please get the workout in on your own.

Swim workout: 

Start strong, finish strong, saying to yourself, “I am doing what it takes.”
Warm up: 500 Free
Kick/Swim: 500 alternating 50s of flutter/free
Swim: 8 x 100 Free on 1:30
100 easy
3 x 500 on 7 min
– Swim – Alternating 25s of Free/Choic
– Pull – breathing sequence: by 25 every 3, 5, 7, 9…
– Swim – all free
Kick: 4 x 25 w/ fins on 30
Cool Down: 200
Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15
Swim: 5 x 100 free on 1:30
Swim: 5 x 100 free on 1:25
Swim: 5 x 100 free on 1:20
100 easy
Kick: 200 choice
Pull: 400
Swim 8 x 25 choice on :30
Cool Down: 200

CFL Tri Club Weekend Update – July 2 – 4, 2016

Hello Team,

Enclosed you will find the update for this weekend:

July 2, 2016

Option A: 5:00 am

• Location: Tri Peak Athlete, LLC
  • 617 Virginia Dr. Orlando, FL 32803
• Duration: 5 hours
• Route: Clermont – Will meet group at 6:30 am.

Option B: 6:30 am

• Location: Killarney Station
  • Clermont, FL
• Duration: 3 hours
• Route: Howey and the Hills

July 3, 2016

• Time: 5:00 am
• Location: Tri Peak Athlete, LLC
  • 617 Virginia Dr. Orlando, FL 32803
• Duration: 3 hours followed by an 1 hour run

• Lucky’s Lake Midnight Swim
  • Time: 9:45 pm
  • They will start the movie at 9:45pm and the swim will start at midnight.  You must watch the movie and do the swim to get the patch.  We are letting folks decide which movie they want to watch as Lucky’s pick last year really sucked (He has been banned from all movie review sites for two years).  The choices are Black Water or Deep Rising.  There is a poll on Lucky’s Lake Swim facebook page for you to vote.  The most votes win. Much like our political process the winner still may not end up being very good.

    We are trying to get most folks to wear a safer swimmer buoys during the swim.  Please bring a small flashlight to stick in your buoy (no Dave, a candle will not work).  If everyone has lights in their buoys it looks really cool.  And it’s all about being cool.

July 4, 2016

• Long Run
  • Ironman Boulder
    • 14 – 16 miles
  • Ironman Chattanooga
    • 14 miles
  • 70.3 Miami or other
    • 13
  • Olympic Distance
    • 8 – 10 miles
  • The last 4 miles of each distance that you are training for will be at a tempo pace.