11th Annual CFL Tri Club Kick Off Meeting

Hello team,

I hope you are doing well. We are kicking off this year with our annual meeting being held on Sunday, February 12 , 2017 at 12:30 pm.

Location: Downtown YMCA, 433 N Mills Ave. Orlando, FL 32803

Pre Register and Cut the Line at: https://cfltriclub.wordpress.com/about/join-the-club/

Feel free to bring a friend!

 

Weekly Schedule: January 30 – February 4, 2017

Weekly schedule:

• Monday / Non coached  / swim Workout posted online
  • 5:00 am Downtown YMCA
  • 5:30 am Aquatic Center
• Tuesday / Coached
  • Bike trainer / run
  • 5:00 am Downtown YMCA
• Wednesday / Non Coached / Swim workout provided
  • 5:00 am Downtown YMCA
  • 5:30 am Aquatic Center

• Thursday / Coached /
  • Run Track Speed work
  • 5:00 am Downtown YMCA
• Friday / Coached
  • 5:00 am Downtown YMCA (Coached)
  • 5:30 am Aquatic Center (workout provided )

Monday – Swim workout

Warm up:2 x 500 as

500 free

10 x 50 as 2 drill (catch up and finish drill ) / 2 kick with board / alternate every 2. with 10 sec recovery

Main set: ( if you are a beginner do sets of 300 and 3 x 100)

3 x

500 pull with paddles

5 x 100 Tempo with 10 sec recovery

——— 1min break ———

Drill:

6 x 50 as 25 finger tip drag drill / 25 free with 15 sec recovery

– take your time on the drill and make sure you are emphasizing on the drill

Cool down: 100 easy

Saturday morning ride

Hello team 

It is going to be cold tomorrow. We will be hosting a three hour bike session tomorrow starting at 6 am out of Tri Peak Athlete. The first 13 people who signs up gets a slot. 

You will need to bring water, nutrition, bike trainer, bike and a great attitude to clean up after your done.

Link : Sign up

If it doesn’t work use this URL and select Saturday morning ride: https://book.pocketsuite.io/book/dBGd

Wednesday – Swim

Warm up 

600 easy, 

4×12 as 100 moderate/25 easy stroke on 20 sec rest.
Main Set 

1000 straight, increase speed each 200 on 2 min rest.

 16×50 on 20 sec rest, alternate easy/hard.

 4×100 kick, on 20 sec rest.

Warm down 

200 easy.

Life is too short!!!

Hello team,

I have some sad news to share, this past Linda’s farther was affected by the twisters in Georgia.

Unfortunately, he didn’t survive. Our hearts and prayers goes out to Linda and her family! We love you! 

News clip: http://www.nbcnews.com/nightly-news/video/at-least-20-killed-as-tornadoes-severe-storms-hit-southeastern-u-s-861032003999

Monday – Swim

Not coached 
Warm up:

4 x (2 x 100 free on 10 sec RI / 4 x 25 on 5 sec RI)

12 x 50 as 25 drill/25 free on 10 sec RI

Main set all at 85% effort

4 x 200 free on 20 sec RI

6 x 100 on 10 sec RI

4 x 25 fast on 1 min RI

Cool down:

6 x50 free as 25 build / 25 easy on 15 sec RI

Friday – sprint swim

Purpose is speed and technique.

Warm up:

2 x 200 with 20 sec RI

1st 200 as 50 Free / 50 kick /= 50 drill / 50 Free

2nd 400 as: 100 back /= 50 kick /  50 back

9 x 100 pull with buoy @ 1:30 or with 15 sec recovery (shut up and do it)

3 Rounds

– 100 breather ever 3 strokes

– 100 breath every 5 strokes

– 100 breath every 7 strokes

———————

Main Set:

• 8 x 75 @ 1:30
• Odd: 25 Tarzan drill fast / 50 easy
• Evens: 25 fast / 50 easy

4 x 25 kick streamline

8 x 75 @ 1:30

• Odd: 25 Tarzan drill fast with fins/ 50 easy
• Evens: 25 fast / 50 easy

200 Easy

Cool Down: 200 Choice

Wednesday – Swim Workout

Non Coached Workout

Warm:

• Advanced:
  • 1000 Free
• Beginner
  • 4 x 100 Free with 20 sec recovery
  • 200 easy pull
  • 4 x 50 with 20 sec recovery
  • 200 kick with fins

Main Set:

• Advanced:
  • Pull Set with paddles non-stop all at 85%
    • 700 with 20 sec recovery
    • 6 x 100 with 20 sec recovery
    • 500 with 20 sec recovery
    • 4 x 100 with 20 sec recovery
    • 300 with 20 sec recovery
    • 2 x 100 with 20 sec recovery
• Beginner
  • Pull Set with paddles non-stop all at 85%
    • 500 with 20 sec recovery
    • 4 x 100 with 20 sec recovery
    • 300 with 20 sec recovery
    • 2 x 100 with 20 sec recovery
    • 100 with 20 sec recovery
    • 2 x 50 with 20 sec recovery

Cool Down:

100 easy

 

Swim Workout – Enudrance

Warm up:

• 300 Free
• 3 x 150 as 50 Free / 50 Kick / 50 Free  all at 75% with 20 sec recovery
• 1 x 150 easy pull with paddles no buoy

Kick Set:

• 2 rounds
  • 100 kick with board at 75%
  • 4 x 50 Side-to-Side kick with fins with 20 sec recovery
  • 4 x 25 kick with board at 100% with 40 sec recovery
  • one minute recovery and begin again

Main set:

• 2 rounds
  • 3 x 150 free at 75% with 15 sec recovery
  • 5 x 50 at 85% with 20 sec recovery
  • 200 pull with buoy at 85%

Cool Down:

• 100 easy