Saturday – Morning

Hello Team,

It is going to be very cold in the morning. Therefore, I am hosting a 3 hour bike trainer session out of Tri Peak Athlete starting at 5:00 am. If you will like to join me, please text me at 321-443-0073. You will need to bring the following:

• Bike Trainer
• Running gear
• 3 hours worth of nutrition
• 3 hours worth of hydration
• Towels
• and chamois butter cause you are going to need it!

The first 13 people will get a spot.

Happy New Year!

Speedy Friday – Swim

Speed Work!

When doing speed work you have to emphasize on proper form and technique. When we get tired, we start flaring your hands like a crazy person. We don’t want that! Emphasize on proper form and power.

Please review the following drills:

 Speed Workout:

• Warm:
  • 700 Free  or 7 x 100 with 10 sec recovery
  • 12 x 50 as with 15 sec recovery
    • 50 Easy +2 to 3 sec
    • 50 Moderate
    • 50 Hard – 2 to 3 sec
• Main Set
  • 3 Rounds (1st round Free / 2nd round pull bouy and paddles / 3rd round Free
    • 200 Free at 90% with 1 min recovery
    • 3×100 at 95% on 30 sec rest,
    • 3×100 at 80% on 5 sec rest
    • 100 kick with board
• Cool Down:
  • 200 Choice
• Band work:
  • 8 x 30 sec of full band extensions with 20 sec recovery in between

Wednesday – Swim

Muscular Endurance

• Warm up:
  • 200 Free
  • 200 Pull
  • 4 x 50 as 25 drill / 25 free with 15 sec Recovery
    • Catch up
    • Fingertip
  • 200 kick with board
  • 4 x 50 as 25 drill / 25 free with 15 sec Recovery
• Main Set:
  • 6 x 100 Fast as 75 Free at 90% / 25 kick with 1:45 RI
  • 300 kick with board
  • 1 min bonus Rest
  • 5 x 50 free at 90% with 1 min Recovery
  • – 2 min RI rest between round-
  • 5 x 50 free at 90% with 1 min Recovery
  • – 2 min RI rest between round-
  • 5 x 50 free at 90% with 1 min Recovery
  • 4 x 25 kick all out with 40 sec recovery
• Cool down:
  • 100 easy

Enter the New Year with a Bang! – Week of Dec 26 – 31, 2016

	Location	Time	Duration	Sport
Monday	Downtown YMCA	5 AM	1h 30m	Swim
	Aquatic Center	5:30 AM	1h 30m	Swim
Tuesday	Downtown YMCA	5 AM	2h	Bike/Run
Wednesday	Downtown YMCA	5 AM	1h 30m	Swim
	Aquatic Center	5:30 AM	1h 30m	Swim
Thursday	Downtown YMCA	5:00 AM	1h 30m	Run / Track
Friday	OFF
Saturday	UCF Research Parkway	7 AM	2h 30m	Bike/Run
Sunday	New Years Day

Monday – Swim

Endurance swim

• Warm up:
  • 1000 meter swim
• Main Set:
  • 800 meters free at 80%
  • 700 meters free at 80%
  • 600 meters free at 80%
  • 500 meters free at 80%
  • 400 meters free at 80%
  • 300 meters free at 80%
  • 200 meters free at 80%
• Cool Down:
  • 100 Cool down

 

Christmas Weekend

Saturday 

Group Bike Ride:run

• Location: Advanced cycle – 436 and Lee Vista
• Time: 7:00 am
• Duration: 2 hr 30 min ride / 30 min run

Sunday – Christmas Day

• Long run
• On your own
• Duration: 90 min – 1hr 50 min
• Description: Time on your feet. 
• Warm up: 10 min easy 
• 4 x 8 min at tempo pace with 30 sec walk 3:30 jog
• The rest at zone 2 (endurance ) or long run pace

Muscular Endurance Swim

Warm up:300 free nice long strokes 

8 x 75 pull with 15 sec RI

300 kick with board 

Part A:

2 x 250 easy with 15 sec RI

3 x 75 at 85% with 30 sec RI

1 x 75 Easy with 20 sec RI

2 x 75 at 90%  with 30 sec RI

1 x 75 Easy with 20 sec RI

1 x 75 100% with 30 sec RI

Part B:

1 x 300 pull at 85% with 15 sec RI

3 x 75 Pull at 95%with 30 sec RI

1 x 75 Easy with 20 sec RI

2 x 75 pull at 95% with 30 sec RI

1 x 75 Easy with 20 sec RI

1 x 75 Fast with 30 sec RI

Cool Down: 100 Free

It’s the Holidays! – Christmas Week

Hello Team,

I hope you are all enjoying the holidays. It is that time of year in which we are all are going to have family over and they are going to be judging you on every move you make. So it is okay to give in a little and have a croissant or a pastry with them. However, don’t go crazy and put on your eating dress and become the Cookie Monster! 

Just eat one cookie!!!! It won’t kill you!!!!

 

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2017 Races

Make sure you register for the races before the end of the year. The prices are going to go up!

• January 14, 2017 – Track Shack 5k
• February  – Training Camp
• March 19, 2017 – Club Championship – Great Clermont Triathlon
• April 30, 2017 – St. Anthony’s Triathlon – Gulf Coast Prep
• May 13, 2017 – Gulf Coast 70.3

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We are a team and as a team, I want you all to start wearing your cycling tops on our group rides. Which means, we are getting some specific cycling tops to wear on the weekends.  We are putting together the artwork and start taking orders. In the link below, please provide your name, email and size:

Link: https://goo.gl/forms/jxLarrO7XOQlK8fl1

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Save The Date!

11th year CFL Tri Club Annual Kick Off Meeting! January 21, 2017 – Location: TBA

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Week Schedule

	Location	Time	Duration	Sport
Monday	Downtown YMCA	5 AM	1h 30m	Swim
	Aquatic Center	5:30 AM	1h 30m	Swim
Tuesday	Downtown YMCA	5 AM	2h	Bike/Run
Wednesday	Downtown YMCA	5 AM	1h 30m	Swim
	Aquatic Center	5:30 AM	1h 30m	Swim
Thursday	Downtown YMCA	5:00 AM	1h 30m	Run / Track
Friday	OFF
Saturday	Lee Vista / 436	7 AM	2h 30m	Bike/Run
Sunday	OFF

Monday – Swim

Today’s workout we are going to be focusing on finding balance on our swim stroke.

Warm up:

• 2 x
  • 100 free
  • 2 x 50 kick with board at 65% with 10 sec recovery
  • 100 free

Main Set:

• 4 x 100 with 5 sec recovery at 70%
  • Focus on distance per stroke
• 4 x 50 Side to side kick with 10 sec recovery
  • Experience athletes – No fins
  • Beginner athletes – Fins
  • Video: https://youtu.be/0mjZsk8L0M0
• 3 x 100 with 5 sec recovery at 70%
  • Focus on distance per stroke
• 3 x 150 Free with Fins as
  • 50 Free
  • 50 Side to Side Kick every six kicks
  • 50 Free
• Pull Set
  • 4 x 200 at 85% as with 20 sec recovery as:
    • 200 as Right Paddle with left fin
    • 200 as Left Paddle with right fin

Cool down:

• 200 Free

Weekend – Dec 17 and 18

Enclosed you will find the schedule for this weekend:

• Saturday
  • Location: Lee Vista and 436
  • Time: 7:00 am
  • Duration: 2 – 3 hour
  • Please bring appropriate nutrition.
• Sunday
  • Long Run –
    • Group A: 10 – 12 miles
    • Group B: 6 – 8 miles
  • Description:
    • Please warm up for 10 min building gradually into your long run pace.
    • 5 x 20 sec accelerators with 40 sec recovery
  • Main Set:
    • 2 x 2 miles at Tempo pace with 5 min jog recovery
    • The rest of your run will be at your long run pace.
    • Make sure you foam roll when you are done.