See you all in the morning!
Weekend Reminder – Jan 30 – 31, 2021
Monthly Archives: January 2021
Weekend of Jan 28 – 31, 2021 – Revision
Hello Team,
We are going to change the schedule this weekend as there is a race happening in Lake Louisa on Saturday. We are going to swap days.
FaceBook Group
Also, I have created a Facebook Group within the CFL Tri Club page; in which, you can all interact.
Facebook Group: www.facebook.com/groups/cfltriclub/
This will group will have a moderator.
Week of January 25 – 31, 2020
Hello team,
Enclose you will find the swim workout and the schedule for this week!
Zoom Meeting ID: 868 0562 1340
Swim Workout
Warm up:
400 free
200 kick
6 x 50 drill with 15 sec recovery
Drill: Single arm fist drill – If you have a snorkel use it.
100 easy pull
Main set:
Endurance workout with a few pick ups
– 10 x 100 as 75 mod / 25 tempo with 15 sec recovery. Keep the same time on all 10
100 easy pull no paddles
– 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10
100 easy pull no paddles
– 10 x 50 as 25 mod / 25 tempo with 5 sec recovery. Keep the same time on all 10
Cool down:
100 easy
Sincerely,
Coach Torres
Weekend Of Jan 23 – 24, 2021
Hello Team,
There is a lot going on this weekend. Please review the schedule for this weekend as there will. be a few new additions.
JOIN THE CLUB – REGISTRATION
Saturday
- Time: 6 am and 7 am
- Duration: 90 – 2 hours
- Location: Advanced Cycle and Lee Vista
- Note: If you come at 6 am, make sure you have lights. We will be doing loops at the airport and then head to meet the group at 7 am.
Sunday
Run
- Time: 7 am
- Duration: 4 – 8 mi / 8 – 10 mi
- Location: Lake Eola Park by the Red Pagoda / Hut
- Focus: Endurance Run
Bike
- Time: 11 am
- Duration: 90 min
- Location: Advanced Cycle and Lee Vista
- Note: Make sure you have enough hydration and nutrition for the ride.
2021 Special Olympics Triathlon Kick Off Meeting
The 2021 Special Olympic Triathlon Kickoff informational meeting will be on Sunday, January 24 at 3pm. Please arrive early to allow time for parking and walking to venue.
This meeting is for all Special Olympic Triathletes and Unified Partners as well as anyone interested in becoming a Special Olympic Triathlete or Unified Partner. It is also for anyone interested in considering volunteering in any capacity during the 2021 Special Olympic triathlon season or the USA Games in 2022.
Location: Cypress Grove Park, 290 Holden Ave., Orlando, FL 32838. At reserved “Group Area” (NOT the white covered pavilion)
Drive straight to back of the park, parking lot on right, “Group Area” on your left. “Group Area” is made up of 8 large picnic tables on cement slab in middle of large open field across from the parking lot at back of the park. Please bring your own lawn chairs and masks for extra seating and social distancing.
If too far to travel, or you can’t make it on Jan. 24, there will be a Zoom Kickoff meeting option on Monday, January 25 at 6pm.
Please RSVP to advise if you will attend the in-person meeting on Jan. 24 at 3pm, or the Zoom meeting on Jan. 25 at 6pm. We will email Zoom link info before the meeting on the 25th. Please email Wynne McFarlin at: wmcfarlin@cfl.rr.com
If you are a Unified Partner or Special Olympic Athlete and will not be attending either kick off meeting, please let me know.
CFL Tri Club – Special Olympics Coordinator– Wynne McFarlin – 407 – 928 – 4336
If you have any questions, please do not hesitate to contact us.
Hector L Torres
USAT Elite Coach, USAC Lv 2, USAS and USATF & MS / Mcs
Training Peaks University Lv 1
Head Coach of Special Olympics Florida Team
Friday – Swim
Warm up:
4 x 50 as (3 free / 1 kick) on 10 sec ri
Main Set:
30 x 25 as:
10 stroke easy
10 free moderate
10 free on faster interval 10 sec RI
20 x 50 as
5 IM Easy on 15 ri
15 free:
- 1 – 5 mode on 15 ri
- 6 – 10 a little faster on 10 sec ri
- 11 – 15 very fast on 5 sec ri
Cool Down:
200 choice
Tuesday – Bike Trainer
Time: 5:30 am
Location: Tri Peak Athlete or Via Zoom.
Duration: 90 min
Hector Torres is inviting you to a scheduled Zoom meeting.
Topic: Virtual Bike Session
Time: This is a recurring meeting Meet anytime
Join Zoom Meeting
https://us02web.zoom.us/j/86805621340
Week of Jan 18 – 24, 2021
Good morning team,
In this email you will find:
- Monday Swim Workout
- Weekly Training Schedule
- Join the Club
Monday Swim Workout
Warm up:
Dry land band exercises:
4 x 20 reps of
- Freestyle
- Breaststroke
- Butterfly
Warm up:
- 2 x 150 free – focus on distance per stroke (DPS) with 15 sec recovery
Kick Set:
- 4 x 75 as Side to Side kick with one arm extended in front of you. You can use a snorkel. With 15 sec recovery
- 4 x 50 kick with board with 15 sec recover. Start easy and then finish strong.
Drill Set:
- 2 rounds of: 4 x 50 Drill set with 20 sec recovery.
- 50 right arm
- 50 left arm
- 25 right arm / 25 left arm
- 25 Tarzan drill / 25 free
Note:
Single arm drill: When doing the single arm drill, you will use a board and with the arm that you are using you want to make sure that the Hand enters slightly in the middle of the board and extend your hand under/passing the board. This will emphasize on your extension, body rotation and catch.
Tarzan drill: when doing the Tarzan drill you’ll be swimming with your head above the water. Make sure that you’re looking for the entire time and that your head is not moving from side to side.
Swim set:
6 x 50 free at 85% with 15 sec recovery
100 easy free
4 x 25 free fast with 20 sec recovery. (Note: your body could be tired after doing all the drill work, don’t get sloppy and emphasize on your form when going fast. I don’t want you flaring your arms like a maniac, make each stroke count)
Pull set:
- 4 x 75 pull buoy and paddles with 15 sec recovery
Cool down:
- 200 choice
Weekly Training Schedule
2021 – Join The Club
Please use the following link and complete an athlete profile.
Join The Club or use this link: https://cfltriclub.wordpress.com/about/join-the-club/
In addition, if you haven’t linked your Traininpeaks account with me, please do so by using the following link:
Attach TrainingPeaks account: https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6
If you have any questions, please do not hesitate to contact me.
Coach Torres
Tri Peak Athlete / CFL Tri Club
617 Virginia Dr.
Orlando, FL 32803
USA
Weekend Revision – Jan 16 – 17, 2021
Day: Saturday
Time: 6:00 am
Location: Tri Peak Athlete Bike Trainer / zoom. Same number
Duration: 2:00 hr
Day: Sunday
Time: 6 am
Location: Clay Rd
Duration: 5 – 10 mi
Weekend of Jan 16 – 17, 2021
Day: Saturday
Time: 7:00 am
Location: Killarney Station
Duration: 2:00 hr 3:00 hr
Day: Sunday
Time: 6 am
Location: Clay Rd
Duration: 5 – 10 mi
2021 CFL Tri Club Kick Off Meeting
2021 CFL Tri Club Kick Off
Date: January 16, 2021
Time: 3 pm
Location: Tri Peak Athlete or via zoom.
Address:
617 Virginia Dr
Orlando, Fl 32803
Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida. Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.
If interested in attending meeting via zoom please register at:
Click https://us02web.zoom.us/j/3148801544?pwd=N0pibHdwZEtMS2VnOVhJbXdGaUlRQT09 to start or join a scheduled Zoom meeting
Central Florida Tri Club - Swim, Bike and Run 