Swim – Monday, April 30, 2018

Location: Aquatic Center YMCA

Time: 5:30 am

Sport: Swim

Focus: Muscular Endurance

Note: Upon arrival please get your Dry Land dynamic warm ups.

Saturday – Bike Ride and run after bike

If you will be meeting tomorrow at 7 AM at Lake Mineola Waterfront State Park. Will be riding for 2 1/2 hours to three hours. Make sure you bring enough nutrition. Our primary emphasis going to be doing some hill work.

There will be a 30 minute run off the bike. Michele, our assistant coach, will be providing the workout in the morning. Please follow it diligently.

Please register at: https://www.facebook.com/events/1801337573260521??ti=ia

Swim – Monday, April 23, 2018

Location: Aquatic Center YMCA

Time: 5:30 am

Sport: Swim

Focus: Muscular Endurance

Note: Upon arrival please get your dry Land dynamic warm ups.

Friday – Open Water Swim

Lucky’s Lake at 6:15 am

If you can’t go to Lucky’s, please do the following workout:

Workout type: Swim

500 warm up focusing on distance per stroke

10 x 50 as drill down swim back

single arm drill and fist drill

main set:

5 x 100 on the 2:20 hard efforts

200 buoy pull

5 x 100 on the 2:10 harder effort

200 buoy pull

5 x 100 on the 2:00 hardest effort

CD

200 choice

Run / Track – Thursday, April 19, 2018

Location: Downtown YMCA

Time: 5:00 am

Duration: 90 min

Swim – Wednesday, April 18, 2018

Location: Aquatic Center

Time: 5:30 am

Duration: 90 min

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Location: Lucky’s Lake

Time: 6:20 am

Duration: 3 laps

Saturday’s Bike Ride – April 21, 2018

Come and join the CFL Tri Club for the Saturday Bike workout. Starting at 7 am. Please RSVP by Friday at 12 n so the Coaches can make the arrangements necessary for pace groups.

Location: Lake Minneola Waterfront Park

Time: 7 am

Duration: 2:30 – 3 hours

Register: https://www.facebook.com/events/1577982822251428/

Attention Ladies Casino Diva Night – Fleet Feet Sodo

Congrats to everyone!

Congratulations to all the athletes who raced this past weekend.

Coco Beach Triathlon

• Luis Ortiz – Overall Win
• Steven Cardenas
• Olivia Knight

Haines City

• Carlos Mendoza
• Dianne Heath
• Eric Deming
• Illeana Villar
• James Nunn
• Julian Perez
• Lina Miller
• JENNIFER Sturgess
• Ruben Ortiz
• Joel Diaz
• DAVID Lang
• Jason Sanders
• Angel Rosario
• JOSE LOPEZ
• Lori Campbell

Base Performance Discount Code

We have a 20% code named “CFL18” This is for use all year around.

I will get you a special 50% off all hydro and variety pack of bars as well. This will be available until the end of the 20th of April. it will be “50CFL18”