Friday – Swim

THIS IS A CONTINUOUS SET AND IT IS NON STOP. SO DON’T GET MAD OR UPSET. JUST ENJOY.

Warm up:

100 Free

4 x 50 as 25 drill / 25 free with 15 sec recovery.

Take your time on this drill.

One arm drill: https://youtu.be/80-7b9Io95w

Main set:

800 pull with buoy 10 sec recovery

7x 100 with 10 sec recovery

2 x 200 with buoy 10 sec recovery

4 x 50 as 25 drill / 25 free with 15 sec recovery.

Take your time on this drill.

One arm drill: https://youtu.be/80-7b9Io95w

5 x 100 Tempo with 10 sec recovery

1 x 200 pull with buoy10 sec recovery

4 x 50 as 25 drill / 25 free with 15 sec recovery.

Take your time on this drill.

One arm drill: https://youtu.be/80-7b9Io95w

Cool down: 100 free

Thursday – Track

This is a reminder that we are meeting tomorrow at the DTWN YMCA at 5:00 am for run Track session .

Wednesday – Swim

• Warm up:
  • 200 free
  • 200 kick
  • 200 pull
  • 4 x 50 build with 15 sec recovery
• Main Set:
  • 3 x
    • 3 x 150 fast on 45 sec rest
    • 3 x 100 moderate on 10 sec rest
• Note: take a min Recovery in between.
• Cool Down:
  • 200 Choice easy

Weekend Update – Saturday – 2 Group Rides

Hello Team,

To provide options for everyone, there are going to be two groups on Saturday.

Group A:

• Haines City – Lake Ava Park
• Meet: 7:15 am
• Ride out: 7:30 am
• Group A: 3 hour ride followed by an hour run
• Group B: 4 hour ride followed by a 30 min run
• Lead: Torres

Group B:

• Advance Cycle – Lee Vista / 436
• Meet 7:15 am
• Ride out: 7:30 am
• Duration: 2 – 3 hours
• Lead: Michelle

Week of March 25 – 31, 2019

Congratulations to all of the athletes raced this past weekend:

Encloses you’ll find the schedule for the week. ( please note that the only day the Aquatic Center will be open is on Monday! Wednesday and Friday they will be closed due to a swim meet!)

Monday – Swim

– 5:30 am / Aquatic Center

Tuesday – Bike / Run

– 5:00 am / Dtwn YMCA

Wednesday – Swim Workout will be posted

Thursday – Bike / Run (Track after bike)

– 5:00 am / DTWN YMCA

Friday – Swim Workout will be posted

Saturday – Advanced CyCle Semoran and Lee Costa

– 7 am

– 3 hour ride

Sunday – Long Run

– 10-12 miles

Week of March 18 – 24, 2019

Ironman 70.3 Puerto Rico

Congratulations to all of the athletes who raced this past weekend in 70.3 Puerto Rico!

• David Berlant
• Roberto Amengual
• Yadira Manzano
• Roberto Amengual
• Lina Miller
• Illeana Villar
• Donald Maccamon 
• Jerome Bareth
• Angel Rosario
• Cisco Chavez
• Mercy Sanchez

Quick synopsis: 

• The water was calm until the 1 mile into the swim, the last .2 miles it was a battle under the bridge. 
• The bike course, there were so many patches and holes that it seemed like an obstacle course. 
• The run, hot as hades!
• I am very proud of all of the athletes who finished. 

Schedule for this week:

The Aquatic center is closed this week due to swim meets. Therefore, I will be posting the swim workouts for Wednesday and Friday. 

Tuesday – Bike / Run

• 5:00 am / Dtwn YMCA

Wednesday – Swim Workout will be posted

Thursday – Bike / Run (Track after bike)

• 5:00 am / DTWN YMCA

Friday – Swim Workout will be posted

Saturday – Special Olympics Triathlon 

• Lake Louisa State Park
• 6:30 am
• For those who are not going to the special Olympics triathlon, you are welcome to get your long run. (10 – 12 miles – the last 4 miles at race pace effort)

Sunday – Haines City Bike Course

• 7 am
• 56 miles / Run after bike 5 mile run

Roberto’s update: 

Roberto had a dizzy spell in which led him fall on the back when entering transition. His fall led to a concussion and as the fall was in the Zygomatic Bone led to short term memory loss. They also ran some lab work and found a heart condition and didn’t allow him to leave the hospital. He was left under observation. His wife arrived today as he can’t fly home until clearance. Please send prayers towards him and his family. I will keep you all posted. 

Disclaimer – For those who use Advocare products such as Spark, please discontinue the use as it may lead to heart palpitations!

I will see you all in the morning!

Week of March 11 – 18, 2019

Hello team,

I hope you all doing well. Enclosed you will find the schedule for this week. As we have many athletes racing. We will be doing a lot of open water swims.

Athletes racing Puerto Rico

• Anthony
• Illeana
• Yadira
• Rey
• Donnie
• Angel
• Hector
• Cisco
• Lina
• Roberto
• Mercy
• David

Please review the schedule:

Monday

• 6:30 am
• Lucky’s Lake
• 2 crossings

Tuesday

• 5:00 am
• Dtwn YMCA
• Bike Trainer / Run

Wednesday

• 6:30 am
• Lucky’s Lake
• 2 crossings

Thursday

• 5:00 am
• DTWN
• Track

Friday – Off

Saturday

• 7:00 am
• Killarney Station
• 3 hour ride/ 30 min run

Sunday

• Long run – on your own

Haines City – Ride FYI

CFL Tri Club – SCHEDULE CHANGE

Hello Team,

It is going to be cold tomorrow morning and your health is my primary concern. Please review the following:

• Thursday
  • 5:00 am
  • DTWN YMCA
  • Bike Trainer
• Friday
  • 6:30 am
  • Lucky’s Lake Swim (www.luckyslakeswim.com)
  • Open Water Swim – Must have wetsuit
• Saturday
  • 6 am
  • Clay Road
  • 10 mile loop
• Sunday
  • 7 am
  • Lake Eva Park – Haines City
  • 56 – 70 mile ride / 3 mile run

Week of March 4 – 10, 2019

Hello Team,

Enclosed you will find the schedule for this week:

Day	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	6:30 AM	7:00 AM	6:00 AM
Location:	Aquatic Center	DTWN	Aquatic Center.	DTWN	Lucky’s Lake	Lee Vista / Starbucks	DTWN
Sport:	Swim	Bike Trainer / Run	Swim	Track	Swim	Long Bike	Long Run
Focus:	Muscular Endurance	Threshold Work	Speed Work	Speed Work	Open Water	Muscular Endurance	Tempo/Endurance

Congratulations to all of the athletes who raced this weekend!