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
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
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
600 with perfect technique zone 2
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
4 x 100 as 50 drill / 50 free with 10 sec recovery
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.
As there will be thunderstorms in the morning we will be doing a bike trainer session.
Duration: 2:00 hours
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.
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.
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.