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


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