Monday – Swim

Endurance focus

Warm up

  • 200 free
  • 200 kick
  • 4 x 50 build with 15 sec recovery
  • 200 pull with buoy now paddles
  • 6 x 50 drill with 20 sec recovery
    • Finger tip
    • Catch up

Main set

  • 10 x 100 with 10 sec recovery at 70-75%
  • 3 x 200 pull with bouy and paddles 20 sec recovery
  • 200 kick
  • 8 x 25 kick fast with 29 sec recovery

Cool down:

  • 100 easy

Week of March 16 – 22, 2020

Hello Team,

I hope you are all doing well and keeping yourself safe. Practice is going to continue as usual. However, the YMCA are taking some precautionary measures.

  • Bring your own mat to the YMCA
  • Classes: They will be removing yoga blocks, stretch straps, resistance bands, any soft-surface, and any non-essential equipment to reduce the amount of cleaning needed between classes until further notice .
    • Please check the updated schedule for classes at the YMCA.

Workout schedule for the week:

Location: AquaticDTWN – Bike TrainerAquaticDTWN – TrackAquatic
Time5:30 AM5:00 AM5:30 AM5:00 AM5:30 AM

Weekend Schedule:

I will announce the weekend schedule on Thursday. In the meantime, please keep yourself safe.


As you are aware all the races from now till end of April have been cancelled or moved. I have a conference call with USA Triathlon and Ironman on Monday with the follow up of these events. Which means, if your event has been postponed, that gives us more time to train and make your stronger. Don’t eat your feelings cause they moved the race… be happy…. you have more time to train. I will provide everyone an update on the upcoming races on Tuesday at the Bike Trainer session.

Weekend UPdate – March 14 – 15, 2020

Hello team,

I hope you are all doing wall by keeping yourself clean and safe. The Clermont Race has been cancelled. Therefore, enclosed you will find the updated schedule for this weekend:


  • Sport: Bike / Run
  • Meet time: 7:15 am
  • Start time: 7:30 am
  • Location: Advance Cycle – Lee Vista and 436
  • Duration: 2 hours
  • Focus: Time Trial and run after the bike.


  • Sport: Run
  • Meet Time: 6:15 am
  • Start Time: 6:30 am
  • Location: Clay Road

Mitch Fest – April 1, 2020

Attention Triathlon Family!

Mitchell Capps defied all the odds by surviving a frightening and potentially fatal fall just after the new year. But Mitch is tough, resilient and on the road to recovery—and that road is a long one. He could use the support of our community to keep the miracle going. Please join us at Johnny’s Other Side for an evening of fun and friendship to help raise funds towards Mitch’s recovery. We’ll enjoy time together, as well as live music, happy hour prices and raffle prizes. Johnny’s is donating 20% of the food and beverage sales from the evening and donations will also be accepted at the door or in advance:

(Please put MitchFest Orlando in the comment field.)
If you can donate a raffle item, please contact

Let’s support our family and wear a Triathlon shirt and make a presence!


Johnny’s Other Side – 1619 E Michigan St
Orlando, Florida 32806

Time: 5 pm – 8 pm

Weekend Update

Friday (Aquatic Center Closed)

  • Time: 6:30 am
  • Location: Lucky’s Lake Swim
  • Note: Must have wetsuit
  • Duration: 2 – 3 laps


  • Group A: Short Course
  • Time: 7:00 am – Please arrive 15 min early so you can roll out on time. 
  • Location: Advance Cycle – 436 / Lee Vista
  • Duration: 2 hours
  • Assistant Coach: Michelle Hill
  • Group B: Long Course 
  • Time: 6:30 am – Please Arrive 15 min prior so you can roll out on time. 
  • Location: Haines City – Publix Parking Lot (Must Have Lights)
  • Duration: 3 hours
  • Led by: Coach Torres


  • Time: 6:00 am
  • Location: DTWN YMCA
  • Duration: 
    • Short Course: 6 mi
    • Long Course: 10 mi