Week Update – July 30 – August 4, 2019

Week Revision due to the Aquatic Center being Closed:

Wednesday – Lucky’s Lake Swim

• Meet at 5:30 am
• Run 4 miles before swim (Please park in the street)
• Swim Meet at 6:15 am
• Swim two laps with paddles and buoy

Thursday – Track

• Meet at 5:00 am
• Location: Downtown YMCA
• Duration: 75 min

Friday – Lucky’s Lake Swim

• Meet at 6:15 am
• Start at 6:30 am
• Swim two laps one with buoy and paddles and the other with buoy only.

Saturday – UCF Research Parkway

• Location: UCF Research Parkway
• Meet at 5:45 am
• Start at 6:00 am
• Duration: 2:30 – 4 hours and run after bike 20 min

Sunday – Long Run (On your own)

• Ironman Florida – 15 – 18 miles
• Augusta 70.3 – 13 miles

Week of July 29 – August 4, 2019

Congratulations to all of the athletes who raced this weekend:

Jennifer Sturgess

Dan Grieb

Carlos Mendoza

Gustavo

Roberto

Hardik Patil

Rosa Laura

Maddie Mendoza

I am very proud of you and keep up the good work.

Monday – Swim (Workout Provided)

Challenge: Reaching your goal requires knowing your degree of effort.

Warm up: 200

Kick: 300 flutter

Drill: 300 your favorite feel drill

Swim: 8 x 25 – build on :30

Swim: 3 x 100 freestyle on 90 sec – 85% pace

100 easy

Swim: 3 x 100 freestyle on 90 sec – descending 85% – 100%

100 easy

Kick: 200 choice

Drill: 200 your favorite coordination drill

Swim: 4 x 50 free on 1 min – 80% effort

Kick: 4 x 50 flutter with 15 sec Ri

Swim: 4 x 50 free on 90 sec – 90% effort

Kick: 4 x 50 flutter with 15 sec RI

Swim: 4 x 50 free on 2:00 on 100 % effort

Cool down: 200

Tuesday – 5:00 am

Bike Trainer / Run

Downtown YMCA

Wednesday – 5:30

Swim

Aquatic Center

Thursday – 5:00 am

Track

Downtown YMCA

Friday / Saturday / Sunday – TBA

Aquatic Center

Weekend workout – July 26 – 28, 2019

Friday

Swim Aquatic Center

5:30 am

Workout posted below:

Warm up

• 300 easy.
• 8×50, 2 each stroke on 20 sec rest.
• 4×125 on 30 sec rest.

Main Set

6 x 300 on 45 sec rest.

• 2 straight
• 2 broken at 150 for 20 sec,
• 2 broken at the 100 for 10 sec.

Cool down: 200

Saturday -Lake Minneola, Clermont

Meeting Time: 5:45 am

Ride out: 6:00 am

Bike – 2:30 hours

Run after bike: 3 miles

Sunday

Long Run – on your own

8-10 miles

Long Run Pace. The Last four miles at tempo pace

Thursday – Track

Thursday – Track

Downtown YMCA

5:00 am

Wednesday – Swim

Aquatic center

Time: 5:30 am

Sport: swim

Weekend Reminder – July 19 – 21, 2019

Weekend Reminder:

Friday, July 19, 2019

Aquatic Center Closed due to swim competition.

Please do the following workout, if you don’t have a swim workout on training peaks. .

Warm up:

• 200 free
• 200 kick with board
• 200 pull paddles no buoy
• 200 pull buoy and paddles
• 200 – side to side kick with 3 strokes. Switch side every 6 strokes.

Main Set:

3 round

• 6 x 75 as 50 fast /25 easy with 15 sec recovery
• 200 pull with paddles no buoy tempo pace
• rest 1 min and then repeat

Cool Down:

• 200 choice

Saturday, July 20, 2019

• Bike/Run (Test your Zones)
• Arrive at 5:45 am
• Ride out at 6:00 am (Please arrive on time)
• Duration: 2 hours 30 min
• Location: Advanced Cycle (Lee Vista and 436)
• Description: Interval Workout at the airport

Sunday, July 21, 2019

Clay Road Run

• Meet: 5:45 am
• Start Time: 6:00 am
• Clay Road – Clermont (Directions)
• Duration: 1.5 lap

New Corporate Discount – Budget Rental car

Hello team,

We get a discount now with

Budget Rental Car

Budget Corporate Discount (BCD#): X776416

You will find this as well at the sponsors link at the CFL Tri Club website.

Week of July 15 – 21, 2019

Congratulations

Congratulations to all of the athletes who raced this past weekend:

• Jack Rosser
• Jennifer STurgess – 2nd Place
• Linda Freeman
• Carlos – 6th place (however he would have won 1st in clydesdale… but he lost weight… good job)
• Jeff Meister
• Luis Ortiz
• Wynne McFarlin – 1st Place
• Donald McCammon – 2nd Overall
• Laura Minns
• Dawn Clark

Schedule for the Week:

Tuesday – Bike / Trainer

5:00 am

Downtown YMCA

Wednesday – Swim

5:30 am

Aquatic Center

Thursday – Track

5:00 am

Downtown YMCA

Friday – OFF

Saturday – Bike/Run (Test your Zones)

5:45 am

Advanced Cycle (Lee Vista and 436) Interval Workout at the airport

Sunday

5:45 am start time 6:00 am

Clay Road – Clermont

Weekend Schedule – July 13 – 14, 2019

Hello Team,

Many athletes are racing tomorrow at Clermont Sprint race or Fort Desoto. For those athlete who are not racing, we are meeting at

Saturday

• Location: Kilarney station at
• Time: 5:45 am
• Roll Out: 6:00 am
• Duration: 3 – 4 hours

Sunday

• Location: Clay Road
• Time: 5:45 am
• Run out: 6:00 am
• Duration: 1 lap and half

Thursday – Track