Swim-Wednesday, 1/30

Warm up:

400 choice

Main Set A:

8 x 50 as 25 RT/LT, 25 Build with 20sec RI

– 1 min bonus rest –

1 x 500 @ T-Pace + :06 (15 sec RI)

2 x 250 @ T-Pace + :02 (15 sec RI)

1 x 500 @ T-Pace + :05 (15 sec RI)

5 x 100 @ T-Pace (15 sec RI)

Cool Down: 100

Wednesday – Swin

Wednesday Swim

Aquatic Center

5:30 am

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

Monday – Swim

Warm Up

.

600 with perfect technique zone 2

.

Main Set

.

4 x 250 @ Zone 3 Tempo

10 x 25 Breast stroke pull with pull buoy (no kicking) @15 sec recovery

8 x 100 free @Zone 5 Effort, 20RPS

.

Cool Down

.

4 x 100 as 50 drill / 50 free with 10 sec recovery

Weekend Update

it’s going to be cold on Saturday morning; therefore, I am hosting an indoor bike session out Saturday.

Saturday– 5 am

Location: Tri Peak Athlete, LLC

Duration: 2-3 hours

Please contact coach Torres to RSVP at 3214430073.

Sunday– Celebration Half Marathon is still open. If you are attending, please let me know.

Thursday – Change

As there will be thunderstorms in the morning we will be doing a bike trainer session.

Thursday

5:00 am

Bike session

Duration: 2:00 hours

CFL Tri Club (January 23 – 27, 2019)

Wednesday

• Aquatic Center
• 5:30 AM
• Swim
• • If you are a beginner, the coach will work with your stroke the first 30 min.
• • All athletes must do their dynamic land warm up before getting in the water; therefore, arrive a bit earlier to get it done before entering the building.

Thursday

• Downtown YMCA
• 5:00 am
• Track Workout
• • We will meet at the downtown YMCA and then run at towards the Track at Howard Middle School.

Friday

• Aquatic Center
• 5:30 AM
• Swim
• • If you are a beginner, the coach will work with your stroke the first 30 min.
• • All athletes must do their dynamic land warm up before getting in the water; therefore, arrive a bit earlier to get it done before entering the building.

Saturday

• TBA – If it is too cold, we will do an indoor bike trainer session out of Tri Peak Athlete, LLC.
• Start time: 5:30 am
• Duration: 2:30 – 3:00
• • Run after bike – 30 min

Sunday

• Long Run – On your own.

2019 Triathlon Breakthrough Camp – Save The Date

Save The Date

2019 Breakthrough Camp!

Feb 28 – Mar 3

2019 CFL Tri Club Kick OFF Meeting – Tomorrow

The CFL Tri Club Kick Off Meeting is going to be held on Saturday, January 19, 2019!

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

We are going to be hosting two events that day:

2:30 pm Kick OFF – Special Olympics

3:00 pm Kick OFF – CFL Tri Club*

*Please arrive at least 15 min before hand. Please register for the club before attending so you can skip the lines.

Register at: https://www.active.com/orlando-fl/triathlon/camps/cfl-tri-club-annual-membership-2019

Saturday Morning Ride – 7 am

Saturday – 7 am

Location: Waterfront Park – Clermont

Enclosed you will find the route for tomorrow morning:

This route will start at waterfront park. When you get to Jalarmy you will make a left. When you get to Wilson lake you will go to 27 and when you get to Cherry Lake you will make a right towards 19. You will then return back to Wilson lake and do another loop to 27 and then to 19. When you get to 19… you head straight back home. When you go down Jalarmy you are going to make a right. When you get back to the car, you have a 5k to run.

You can find this at the Facebook page of the CFL Tri Club.

Friday – Update

Hello Team,

The water is very cold at Lucky’s Lake and I don’t want anyone getting sick.

Therefore we are going to be swimming at the Aquatic Center at 5:30 am.