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

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 )

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