The Aquatic Center will be closed on Friday, please do the following swim workout on your own:
Warm up:
200 Free
200 kick with fins
4 x 50 build with fins. Focus on your arm turn over with 15 sec recovery
4 x 50 build with paddles with 15 sec recovery
100 easy
Main Set
Advanced:
6 x 300 with 30 sec Recovery (Odds are with Pull buoy and badges and Evens are as 3 x 100 with 15 sec recovery Fast)
Beginner:
- 4 x 150 with 15 sec Recovery Freestyle
- 3 x 200 pull with buoy, paddles and snorkel
- 5 x 25 sprints with 40 sec recovery
Cool Down:
100 choice
Training Schedule for the Weekend
Saturday
- Arrival Time: 5:45 am
- Start Time: 6:00 am (Must Have Lights)
- Location: Lake Minneola Waterfront Park, Clermont, FL
- Route: Cherry Hill Lake Rd.
- Sport: Bike / Run
- Duration: 2:30 – 3 hours
Sunday – On your Own
- Beginner: 6 – 8 miles
- Half: 10 – 12 miles
- Ironman: 12 – 14 miles
- The last 3 miles at Tempo Pace
Central Florida Tri Club - Swim, Bike and Run 